January 16, 2018 – Week 8, 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

Seated Axle Presses (chin height)
72x3
122x3
172x3
172x3
172x3
172x3
172x3

Seated Axle Lockouts (sticking point)
172x1
222x1
247x3
247x3
247x3

Seated Axle Lockouts (6” ROM)
247x1
297x1
322x3
322x3
322x3

One Arm Chest Supported Rows
50x8 L
15x10 R
95x8 L
25x10 R
140x8 L
35x10 R
185x8 L
45x10 R

Push Ups
BWx20
BWx20
BWx20

Stretching

Comments: Trying to stay positive. All I can do at this point and do what I can as far as training. This is temporary. I’ve been here before. But I was farther out from shows to recover in time. Well one of those times. Ibuprofen daily per the doctor’s orders. Keeping it wrapped in an ACE Bandage while I’m awake. Got to keep looking beyond and await MRI results and follow up. Snow was coming down pretty hard so a bit surprised the Y stayed open. Warmed up on the AMT. Heart rate peaked at 151bpm. Felt good. Careful of the arm. Calf raise work after that. Good on the legs, right shoulder a little tight. Box touches with a wide stance after that. Right knee had been a little tight the day before. These didn’t feel too bad. Box squats were alright. Couldn’t get my arm up like a regular squat with a bar (I like to practice keeping my upper back tight) but still ok. Regular style box touches after that. Alright, not as crisp as they were on Saturday but decent. Band rows went well. I was expecting this to be a no go but no issues with the arm on these. Push-ups my right shoulder was super tight and achy. But they felt easy. Hip airplanes after that. A little tricky with the balance trying not to stress my arm with the one side. Then on to the exercises of the day. This week’s workout had already been modified prior to the injury due to how beat I was feeling and with how much lower back stress I was getting from the suited deadlifts and rack pulls. So supposed to be a lighter week. Changed even more with the arm being all stupid. So first thing being seated axle presses in the rack. Axle set at chin height. Plan being to use 70% of 1rm for sets of three. Haven’t done a strict press besides using a log and that was standing. So had to figure something out. 100lbs on the bare axle sounded about right. Right shoulder was achy and bothering me. I don’t know if it is because of something directly from the injury (biceps and shoulder), indirectly (shoulder and neck tight to protect biceps) or if it’s from mixing concrete the day before making a new atlas stone. I’ll find out later I guess but it wasn’t getting worse and usually the more I do the better it feels with blood flowing. Weight didn’t feel terrible difficult. I didn’t want to be using any support gear on this stuff. The next phase was to move the pins in the rack up to the sticking point for push press. The spot I’ve been doing for log and axle this cycle. The plan written out said moderately challenging but suggested percentages off of strict press max. If I used that I figured it would still be too light. I did a single with the previous weight to see how it felt. My planned weight after that and it felt too easy still. So put on more and went from there. Then raised it up even further to where it was just a 6” ROM. In the past, I thought I had set it up correctly. But it appears that it was closer to 9”-10” ROM. It feels like nothing as far as movement with my long ROM on the press. Even with using 322lbs, I felt I had another 100lbs in me on this variation. Triceps got a good workout. Kind of funny moving that weight but occasionally needing help with moving the axle up in the rack. Then rows. Chest supported rows one arm style. Heavy with the good arm and super duper light with the bad arm. Heavy side I could do 4-5 sets of 6-8 reps so normal parameters. Besides it being a new row variation to do. Injured side I was do them slow and for 3-5 sets of 10 reps and staying very light. If I felt any sensation of pain, I was to stop. Kind of funny seeing big plates on one side and little plates on the other. Accomplished the goal for both sides. Last thing for the day was push-ups. Regular bodyweight style. I was a little hesitant with how the warm-up ones had felt and with how tight, achy and stupid my shoulder was feeling. But they felt much better. Good chest and triceps work here. Trying to feel the scapulae moving and keep the shoulders locked. Home to shovel snow (hard to do with one hand) and then stretch before eating 2lbs of pulled pork and one dozen eggs.