January 9, 2018 – Week 7, 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
100x2+2
130x2+2
160x2+2
190x2+2
220x2+2
250x2+1
Clean and Push Presses
265x2
295x0
295x1
295x0

12” Log Clean and Holds
320x1 (10 seconds)
345x1 (10 seconds) PR+5lbs

Pulldowns
85x10
155x5
185x5
215x5
245x5
275x5 (sloppy)

Narrow Grip Bench Presses
45x10
95x2
145x2
195x2
245x2
295x2
345x2
Pauses (1 second)
295x5

Stretching

Comments: I had felt pretty good at the end of the last workout. Almost energized from the medley work. Then the lifting high went away. Right biceps is tender and got a bruise near where it inserts into the shoulders. Right inside of my thigh and hip feeling tight and a little achy. Didn’t help matters accidentally tearing off a hangnail on my right big toe the night before. Body feeling beat. Warmed up on the AMT. Only got heartrate up to 145bpm. Calf raise work after that. I was expecting a lot of resistance like last time I did these after tire flip but felt alright. Barely noticed any issues in my palm. Box touches with a wide stance after that. Lower back on left side felt tight. Then regular body weight box squats. Ok, some knee aches but still good. Then regular stance box touches. Not as good as last session but still ok. Band rows felt good. Push ups were good, shoulders tight. Hip airplanes were needed. Then the weights. Log today. Much like last time, starting with complex of strict press and push presses and then going up to a heavy double on push presses. Very cautious with the biceps. Really trying to focus on pulling into myself to not allow any gap and lack of tightness. I had thought about wearing the copper sleeve but decided against it as warm-ups felt ok. I felt that everything was going well. 220lbs I had to settle with the log on my lap a little as I didn’t pull it up high enough initially. 250lbs for a double strict was good, I feel I can still do more. Only thing I was noticing besides my right biceps was that some reps got me light headed but that is usually just a breathing issue. Then on to push presses. First rep with 265lbs went up fast but second was a little off. It wasn’t in the best spot but it still went up ok. I had no doubts of getting a double with 295lbs with how easy 290lbs was last time. But it was not to be. Took a little bit to stabilize the log from the clean and I went for the drive and I felt no power. Didn’t reattempt and put the log down. I wasn’t sure what had happened as it felt just like 290lbs did on my chest last time. I went again and this time I got it up once but it came down in a bad spot and my drive shot it out in front of me so I had to settle for a single. I tried once more after a little rest to try and get another rep but it didn’t happen. Had issues with the log staying in my lap to even start the clean. Not happy with this. Log is so fickle. Pissed since last time the iron was hot and the weights went up like they should. In hindsight, the block pressing probably took a bit more out of me than I expected. New stimulus and it has been pressing once a week with contest prep. But trying to rationalize it doesn’t help. I want to be strong, need to be strong. Everything after that missed attempt felt stupid heavy. Log cleans next. Getting ready for the first set the log fell off the bumper plates so I had to reset it and mentally prep again. Clean with 320lbs was ok, but felt terrible on my chest. I knew 345lbs was going to be a chore today. Would be the most I’ve cleaned on log if I got it. That last bit to the shoulders was very tough, even if it was only a fraction of a second. Felt like it wasn’t going to happen but it did. Hard to breathe at the top but I wasn’t going to falter. Pulldowns followed. I was hoping this would be a time to get a little rest. I was wrong. Forearms and back super sore. Even my first light working set felt heavy by like 50lbs. Biceps would act up if I tried pulling with my thumbs around the pulldown bar. Plan was to do a 5rm. 5lbs under what I did last time for eight felt harder than that did for five today. So that lead to a very sloppy and heave pulldown set with 275lbs. Wanted to be done but I wasn’t. Close grip bench to end the night. Plan being heavy double followed by paused reps set of five. I took 50lbs jumps, using 25’s each set until the planned top set of 345lbs. Forearms and were fatigued, unracking the weights felt hard. Shoulder on the right side was achy. Had to wait to find someone to spot for the last set. I might have needed the extra rest to mentally prep. 345lbs felt heavy, like I was going to get pinned on the first rep. But it went up slowly and I felt I still had power for another rep. Even slower, spotter put his hands on the bar (I told him not to) and said he didn’t help. Oh well. Nothing I can do about that now. Took 50lbs off for the paused set. I was too beat to look at my sheet but I thought this was just 10lbs more than last time, not 20lbs. Not bad. At least ended on a good note. Home to stretch, eat Dinosaur BBQ and sleep.