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.
Wednesday, December 20, 2017
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