October 17, 2017 – Week 10, 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 Push Presses (one clean)
90x5
120x3
150x1
175x1
200x1
225x1
250x1
275x1

Chest Supported Rows (1 second holds)
150x5
190x5
240x5
280x5
320x5

Bench Presses
45x10
95x3
135x3
170x2
205x2
245x2
280x2
320x2
Narrow Grip
2305x5

Band Triceps Pressdowns
SBx30
SBx30

Stretching

Comments: Wasn’t feel too beat from event work on Saturday other than my biceps feeling a little tender still. Day of training was a different story. Just felt aches in the old injury sights. Might be due to the weather changing from almost Summer conditions to cold enough the night before for frost to form. Just guessing really. Warmed up on the AMT. Topped out at 153bpm. Calf raise work after that. Felt alright, no real issues. Easier than it felt all last week. Box touches were alright as well. Some knee tenderness in the right knee but only on the first few reps of the regular style. I was expecting my hip to ache on the these but they didn’t so that was good. Knees ached a bit on the squat therapy but got better as the set went on. Just kept working the form until everything felt good. Hip airplanes were alright. Felt like my balance was a little off at the start but no issues with any of the reps. Band rows and biceps stretch after that. Rows were easy, trying to get the back ready for work to come. Biceps definitely needed the stretch. A set of push-ups to finish off the light stuff. Less effort required than Saturday so that is good. Much like Saturday’s workout, some changes made. Initially this was going to be work up to a top double on bench with supplemental work but determination was more log focus is needed for the show (will also show up in later workouts). So another week of log work. Plan being to work up to a very conservative 1rm on clean and push press. My jerk gets ugly over 250lbs and I get the log too far forward and end up pressing out anyways. So trying to see if push press does the trick. I did a few more reps than I have been doing to warm-up before taking the planned jumps in weight. Wanted to make sure the form was there today. I got a little lightheaded on the last rep with 120lbs so I lost my balance. Not sure what happened there but just got to shake it off and keep pushing forward. Also trying to be conscious of not over doing the initial dip for lower body drive as that is where I get the issue of the log going away from me ever so slightly. The cleans today were not the best. I think the heavy frame and stone of steel may have contributed to that. Perhaps I was pulling as hard into my body due to the biceps as well. I bobbled 250lbs on the dip and it went out in front of me a bit. I really didn’t want to end it there as that is not much more than my conservative strict press from this cycle. I knew if I got the form right with the next jump, it should go up easier. Clean felt harder but the press was cake (other than that crushing sensation on my chest). Hopefully that is something to consider a very conservative max (had to pump the breaks). Granted the most of purely push pressed this cycle on log (and all-time I guess) is 300lbs but I know I good for a lot more. On to static hold chest supported rows. 5rm for this time. Plate-quarter-plate jumps again as I wanted to try for 20lbs more than last time and to match contest weight for log. I was very cautious on the start of each set to make sure it didn’t bother the biceps. Didn’t want to tweak something this close. Thankfully, no issues. But man was that top weight hard to do the holds with. Toughest thing with this style of row. Then on to bench pressing. Warmed up before going for the set percentages for doubles. Not a max double like originally planned a decent weight. Moved pretty quick through these up until the second to last double. Felt a little slower than the rest so I made sure I had a spotter for the last set just in case. If everything was fine, I shouldn’t need one but better to be safe than sorry. First rep was a little slow but the second rep felt like a speed rep. So happy with that rep haha. Then took a plate off each side for the closer grip work. Controlled eccentric with a fast concentric. Finished up with band triceps. Had to rig something up as the power rack was in use so I did the barbell on top of the cable station setup again. These felt good after the other work. Home to stretch and eat.