September 26, 2017 – Week 7, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Sumo Box Touches (12” Box)
BWx15

Squat Therapy (16” Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

12” Log Clean and Jerks
100x1
125x1
150x1
175x1
200x1
225x1
250x1
270x1
290x1
310x1

Chest Supported Rows
200x6
250x6
290x6
340x6
380x6 PR+1 rep

Band Resisted Push-ups
No Bands
BWx15
Add Bands
ABx10
SBx20 PR+2 reps
SBx12

Band Triceps Pressdowns
SBx30
SBx30

Stretching

Comments: Happy that the SI joint stuff has calmed down a lot since two weeks ago. Other than my calves being tight and my upper legs being purple and yellow with bruises from event work on Saturday, pretty good. Warmed up on the AMT. Heart rate peaked at 153bpm about halfway thru. Calf raise work after that. Slight difference in difficulty between sides but overall easy. Box touches felt good both styles. Nice hamstring stretch. Squat therapy I tried to modify my stance a little. I realize that I’m using a slightly wider stance when I’m doing these at the gym in Lancaster as they have an actual box to squat to whereas I’m using a stack of bumper plates at the Y. I think that did the trick with alleviating some of the knee aches I get early in the week from these. Hip air planes were also good. No real balance issues. Band rows felt good. Shoulders and biceps surprisingly didn’t feel that tight. Push-ups to finish off the stuff before the weights. Felt fast and explosive on these and almost miscounted my reps. On to log work. Plan for this workout being to work up to a top single on clean and jerks. I grazed my left forearm with the empty log setting it up on the spot that the husafel sits and that wasn’t too pleasant but no issues doing the actual lifts. Knees were aching last two days so I wasn’t sure how “quick” I could get under the weights today for jerks. I had spent the last two days going over in my head the clean (they felt slow last time) and the cue of “throw back” for the drive off the chest. Just singles all the way up. I had a plan to try and match my best single. While there is always a plan, once I get the log on my chest, the crushing weight sensation makes it hard to remember cues. Weights felt heavier than they did two weeks ago. Video suggested I was doing better and moving pretty good so that kept me going as if I went by how it felt, I might have shut it down at 250lbs. I’m noticing that as the weight increases, it becomes harder for me to legitimately jerk the weight. Got no issue with doing it with a circus dumbbell. My core stability felt all “loosey goosey” on that lift with 250lbs. Felt much sturdier with 270lbs but I definitely lost some of my mobility to get under the weight. I had some issues with the 290lbs in the rack position but once I got it settled, it went up pretty good, albeit a bit out front of me. I did manage to get my legs to move a bit better that set though. Next jump would match my all-time best single. Chalked up my hands and shirt for this one. Clean felt the best of the heavier singles. I adjusted my grip a bit after the lap of the log and I think it helped me to be able to get a better position to hurl the weight up to the shoulders. It felt questionable whether I would get it or not at the shoulders. Didn’t feel impossible but it also felt like this could be a miss if I lost tightness. Legs barely moved and became a hybrid of push press and a jerk. A purk jess if you will. Lockout was tough but not an all-out effort so I know there is still something there. I’ve felt I was back at this level earlier but you need to actually get the weight to know you got it haha. The question now is if I need to do push pressing or jerks for this. I still got a few weeks to figure it out and work on my technique. Quickly moved on to chest supported rows as I didn’t want to have another late night when I got home. Continuing with the theme of working up over five sets to a top set. This session being a 6rm. I had a goal in mind of doing my previous 5rm as the top set. Meant I had to start out with a bit of weight on the machine haha. Did plate-quarter-plate style jumps. No set felt like I had nothing on the machine like in some past sessions. But all the reps and sets felt smooth. Top set was heavy but I got the reps. Band push-ups after that. Easy warm-up and then a somewhat more controlled set with the average band. After that, two sets with the strong band tension. Goal on the first set to try and beat last sessions reps. Wasn’t too sure how that would go. However, I managed to get twenty for a two rep increase. Also improved by a rep on the second set. My chest was really feeling it on that last set haha. Ended the day with band pressdowns. First set felt tougher this time as I didn’t really rest that long after my last set of band push-ups. Home to stretch.