5 Minutes Percor AMT
Leaning Calf Raises
Sumo Box Touches (12” Box)
16” Box Squats
Regular Box Touches (12” Box)
Hip Airplanes (supported)
12” Log Clean and Push Presses
The deload week is upon us again. Keeping an eye on the biceps. Icy Hot
on Sunday for the shoulder and arm with a little massage. Got an
adjustment done on Monday after work. Wanted to make sure my shoulder
and neck were good. Hamstrings were sore from keg carries since Saturday
haha. Some bruises on the right arm and a lot of them on the left arm.
But just contact bruises. Adding fish oil, Glucosamine Chondroitin MSM
and L-Glutamine to my diet/supplements. Hoping to improve recover,
especially since I can’t take anything like ibuprofen while taking the
medication prescribed by the doctor after the MRI. Warmed up on the AMT.
I felt I was going at a good pace. Heartrate up to 158bpm. Calf raise
work after that. Felt “bouncy” despite being tight. Box touches with a
wide stance after that. Felt really nice and crisp. Then regular body
weight box squats. Ok, some knee aches but still good. Then regular
stance box touches. These actually felt pretty good. Band rows felt
good. Push ups were good, shoulders tight and achy still. But better
than it has been. Hip airplanes were ok. I had some balance issues
getting into position but no issues actually doing the exercise. Then
log. Only thing for today. As has been the case most training cycles
with a contest component, ending with a somewhat heavy lift to start off
the deload. Just singles taking 20lbs jumps. Before adjusting due to
how beat I was feeling, the plan had been 290lbs for the top single.
That got adjusted to 270lbs with the possibility of 290lbs depending on
how that felt. I am still cautious with the biceps. Keg carries were
brutal and made that arm work. I was worried I couldn’t even clean the
empty log. Back up plan was to do it out of the rack with no clean but I
wasn’t sure how this would go for the contest without that confidence I
could clean it. If I couldn’t then maybe it wasn’t smart to compete at
this point. And I’d hate to do that with all the work put in. So great
anticipation approaching the empty log. I knew that I had to make the
movement put the least amount of stress on the log so no bent arms. I
knew it could be done. Straight arms and almost standing up completely
with the log to get it into the lap. From there, roll it up and press.
My biceps didn’t feel like it was going to tear off the bone so success?
There were some aches in my forearm but I knew that wasn’t anything and
kept adding weight. I was really trying to make every rep smooth and
perfect on the clean. Right shoulder was a bit achy but since it was a
push press it didn’t really matter. I decided to put on support stuff
slowly. Soft belt at 210lbs. I then did the hard belt at 230lbs and I
kept it loose as I wanted to make sure I was able to get a my air and be
ready to jump up to the next weight with it tight. But I found to my
surprise that keeping the belt loose made the clean so much easier.
Enough that it didn’t feel like it took anything out of me as far as my
lower body. So I kept the belt loose. Wrist wraps on at 250lbs. A little
forward on the drive and had to walk the log back after the press to
get it back on the bumpers. Chalk added to my hands for 270lbs. That
went up with no real issues, just felt a little heavy on the chest. I
sent a text to Mr. Westerling to see if I should go for 290lbs. I wasn’t
sure if the goal was to hit something somewhat heavy or to just get a
crisp easy single. I’ve been making it a habit to keep the phone on hand
at workouts in case I have questions now during workouts. I was advised
that if I knew I could do it, to do it. Say no more. I got set and
pushed all bad thoughts out about my arm. Clean was good. If anything, I
wasn’t ready for how quick it came up and I had to catch my balance
before attempting the press. It felt heavy but it went up with minimal
struggle. I didn’t feel like it was easier than when I did the double
with this weight but I looked at that video and this rep looked easier.
So that is a good sign. It can be hard rebuilding trust in an injured
body part, especially with how taxed I am at this point in the prep.
Home to stretch and eat like 20 chicken thighs.
Doug Hepburn - Reg Park
1 day ago