Wednesday, December 20, 2017

December 19, 2017 – Week 4, 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

12” Log Clean Strict Presses + Push Presses
90x3+2
120x3+2
150x3+2
180x3+2
210x3+2
Clean Strict Presses
240x3
Clean and Push Presses
240x2
265x2
290x2 PR+5lbs

12” Log Clean and Holds
315x1 (10 seconds)
340x1 (10 seconds)

Pulldowns
100x15
130x8
160x8
190x8
220x7 (miscounted)
250x8

Narrow Grip Bench Presses
45x15
95x3
135x3
185x3
225x3
275x3
315x3
335x3
Pauses (1 second)
275x5

Stretching

Comments: Not feeling the best. Feel like I have a minor cold all the time. Not sure if the humidifier is helping. Not liking the slightly warmer weather this week. Stressful day at work, missed one of my breaks so didn’t get to eat all my food I usually do during the work day. So not much confidence going into this workout. Wanted to go home and sleep. But if I used the metric to predict how training goes, I’d never train I think haha. Warmed up on the AMT. My dad was at the gym so I got to vent a little about work. Only checked my heartrate once at the end and it was only up to 146bpm. I felt relaxed haha. Gym was super packed so I had to maneuver around a lot of bodies at the start but numbers thinned as the session went on. Calf raise work after that. Calves really tight from all the tire flipping and carrying Saturday, especially my right one (support leg for tire flip). But still easy. Box touches with a wide stance after that. Nice and easy. Full ROM is feeling natural with these now. Then regular body weight box squats. Used the bench like last time I was at the Y. Felt good. Allowed me to go right from box touches to box squats to box touches in a circuit. Then regular stance box touches. These still feel weird going to completion at the top but getting better. Definitely a bit more exhausting than the wider stance. Band rows felt good. Upper back was pretty darn tight from event work Saturday so felt good to get things moving. Push ups were good. Feeling pressure in my hand less and less with these and no wrist issues. Hip airplanes were needed. Little tougher on the right side as far as balance. But hips were tight for sure. Then the weights. First thing being log. I kind of wanted revenge on the log from missing 305lbs last time for the push press. But that wasn’t the plan this time. Complexes with the log at the start. Strict press triples followed by doubles on push press. Last time it was just a single followed by another single on jerks. Strict seems to flow into push press better. Goal to work up to a top triple on the strict press and then go up to a decent (not max) double with the push press. Not terribly optimistic though with how this went last time. My arms looked like roughly handled produce with the bruises from tire flips Saturday and from husafell the week before. Forearms were sore as hell too. Luckily, I didn’t have a much a probably with my wrist and gripping the log handles so I was able to work up without a wrist wrap and keep my tilted forward style better. I felt I left a little in the tank on the strict press portion but not so much that it would be an appreciable jump in weight. I took less aggressive jumps after the top triple for the strict for the push presses. Playing in by how it felt and reviewing video. I didn’t feel terrible so I went for 290lbs. There was the possibility in my mind that I could biff this big time. But I got the first rep up and I knew I had it. Second rep didn’t require much effort either. To borrow a phrase from across the pond (Sugden Barbell is a bad influence on me haha) I was right chuffed with how the double felt. Definitely conservative today and a PR. I’m terrible for reps from the chest on log and this is the most I’ve doubled in training on log. So very happy with that and on to the log cleans. These were harder to clean than I would have liked. I felt perhaps the first set, I wasn’t giving the weight respect after how I put up 290lbs. I think it might have even been a little short of ten seconds. I wanted to make sure I made up that on the next set. Weight now tying the most weight I’ve ever successfully log cleaned. Muscled this one up and got it. Bruises on my arms had me a little concerned with the cleans today but all good. Then pulldowns again. Work plan being 5 sets of 6-8 reps up to a heavy set. I increased the weight a bit from last time. No need for a wrist wrap this time. I went up to the full stack on the last set. I had thought that I was going only a little more than last time as I misremembered how much I had done last time. I had only done 200lbs and ended up doing 250lbs. Good power, but maybe not my best form. Certainly the strongest I’ve felt on these in a long time. Close grip bench to end the night. This time, going for a 3rm. Only expecting a little increase on last time. Pressure still on the right hand but no wrist pain or feeling like it won’t hold. Plate-quarter-plate jumps up to three plates. I was expecting this to be my top set but it felt way too easy. I took a gamble and put another 20lbs on. Much closer to a 3rm this time. Dropped down to 275lbs for a set of five with pauses. Good control here. Felt good all-around this workout. Home to stretch.

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