December 12, 2017 – Week 3, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 2 second pauses)
40x1/1
70x1/1
90x1/1
110x1/1
Circus Dumbbell
130x1/1
150x1 R
150x1 R
150x1 R
150x1 R
150x1 R
150x1 L
150x1 L
150x1 L
150x1 L
150x1 L

One Arm Dumbbell Rows (supported, tripod)
35x10/10
65x10/10
95x10/10
125x10/10
140x12/12
Added Straps
155x12/12

Seated Axle Lockouts
160x8
180x8
200x8
220x8

Dumbbell Bench Presses
30’sx10
50’sx10
75’sx10
95’sx10
120’sx11

Stretching

Comments: New movements, new stresses. This workout was going to have technique and reps on reps on reps. Got bruises on forearms from the husafell carries. Warmed up on the AMT. Heart rate peaked at 151bpm. Felt my glutes working each stride. Calf raise work after that. Super easy, barely noticed any pressure in my hand. Box touches with a wide stance after that. Good. Then regular body weight box squats. Felt lower than Saturday’s box. Maybe that had been a half inch high. But ok. Then regular stance box touches. Had to use a slightly different setup as the thing I used usually was obstructed by someone deadlifting. Band rows after that. No issues. Push-ups were alright. Still some pressure in my hand. Hip airplanes were pretty easy. On to weights. First thing on the docket being circus dumbbell work. Push press style with holds with plan being 75-80% of my best I’ve hit in training since return from injury. EMOM style for singles. Now I didn’t have to go straight from one arm to the other but I did since it felt more efficient that ways since I was using the same weight throughout. It was going to be telling if my right hand would hold up. My right thumb makes it tough normally so this was going to be interesting. When the light work didn’t bother me I felt that was going to be good to go for the heavy stuff. Hold for two in the bottom of the dip and hold for two at lockout. It was pretty rough for my right side. Felt better as I did it. Shoulder felt tight with the big circus bell. Last one was my worst as it went too far out from me on the press and I had to redo it. The extra second adds up on these haha. Left side was great and smooth, just as it should be. Night and day difference from my right side as far as mobility, comfort and ease. From there on to something from the first training cycle, one arm dumbbell rows. I was going to go heavy one these as I was going to be using a belt and my back has gotten a lot stronger and stable versus back then. Plan being a rep set with a decent weight and then another set with more weight with straps. I did sets of ten with fairly big jumps, keeping an eye on my right wrist. I didn’t think that 125lbs would feel this easy so I went up heavier. Chalked up my hands and got to rowing. I was pretty beat from that rep set. My grip is good so adding straps wasn’t going to give me super strength here so I only went up a little bit. Figure 8’s not working on this dumbbell so regular style it is. This was hard. My back felt pumped up big time from the reps and heavy weight. The next lift was axle stuff. Same exercise as the log lockouts but with an axle and for higher reps. Power rack in use so I had to use the tiered squat rack. I raised it up with bumper plates so that it was higher. Not quite at the point where I stick on axle but that is with a jerk. I feel I got it just right for push press. I had a better idea of what I could hit on these versus log. Really felt this in my anterior deltoids (in a good way). Then dumbbell bench. Kind of like the rows in that the plan was to work up to a rep set. I had wanted to do 20lbs jumps but it appears that more dumbbells are missing a matching pair at the gym. I really didn’t want to pull out the long dumbbell handles if I didn’t have to today. I noticed on the set with 95lbs that my right shoulder was behind with locking out the weight. I knew that was going to make the next set tough. I debated on doing 110lbs or 120lbs. I went heavier. I managed 11 reps which was a big increase from last time but short of the goal of at least 12. Probably should have done 110lbs. I know that I will get the uneven lockout sorted with more sessions on dumbbell. Upper body felt pumped up and sore from all of this. Home to stretch and eat pulled pork.