February 22, 2018 – Week 2, Day 2

5 Minutes Precor 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

Axle Push Presses
72x5
110x1
130x1
150x1
170x1
190x1
210x1
230x1
240x1
250x1

Deadlifts
135x3
225x3
315x3
Added Straps
405x3
495x3

18” Rack Pulls (straps/suit)
135x1
225x1
315x1
405x1
495x1
585x1
675x1

Stretching

Comments: Feel like I need some sleep. Biceps is fine most of the time but anything like lifting a stone feels bad. I think it was a little inflamed from pulldowns. Still massaging and stretching and wrapping it. Warmed up on the AMT. 153bpm highest reading this time. Right knee didn’t feel like as much garbage as it did last session. Calf raises were easy. Slight knee ache in the right knee on the wide stance box touches. But felt easy and nice, quick movement. Knees were not happy about doing box squats but I got through them. Right knee a little ache on the regular style box touches. Band rows after that. No issues again. Watching biceps. Push-ups were only ok. Right pec had been sore and shoulder achy. I figured that might happen with the floor pressing earlier this week. Hip airplanes were pretty easy but definitely felt some aches in my knees. Knees might just be from it going from 80 to 40 from one day to the next. Finished up with the biceps stretches. Then on to the weights. First item up was axle push press. Initially this was what I was going to do but then I was aiming for USS Nats so circus dumbbell replaced it. Now that I’m not doing USS Nats, it didn’t make as much sense to do it today. Also would be best to keep letting the biceps heal so that I can put in an attempt at stones at least once this training cycle. I think I could’ve done circus dumbbell without hurting the biceps but no reason to increase the risk. So axle from rack again it was. Really same idea as last week in that I warm-up and do 20lbs jumps. Goal to have these be quick and not really taxing as I get used to increased frequency. I was told to go for 230lbs and then a little more if it still felt quick. Felt a bit better form wise. Shoulders didn’t feel ridiculously tight this time. 230lbs went up fast so I went up 10lbs more. That was also fast. So I did another 10lbs. Also fast but I felt that there was a slight slowdown in the movement as it didn’t feel like a single motion to lockout this time. So shut it down there and on to deadlift. Just triples from the floor with plate jumps. Put athletic tape on my right shin over the scabs to stop/minimize bleeding. Actually worked great. Wasn’t feeling like my best but possibly because it was for reps without the suit and the controlled lowerings. No break in form to reset each rep but not quite touch and go. Gets tiring quick but it really is paying off for me. Really trying to reinforce good form and control my muscles and body on deadlifts. Belt and straps for the last two sets. Not a max effort but really tough on the last set. I feel I had good control. Then on to rack pulls. With the suit. Putting on the suit is no fun. It was way easier to get it on at the show compared to tonight. 18” pulls so I got the suit gradually as tight as I could get it on my own. So much effort to get ready for each single. Plate jumps here too. I had to keep an eye on the left biceps as sometimes I feel nerve pinching if the suit is too tight on that side. Meant I was playing around with grip and stance to see what allowed the best leverages and what alleviated the pressure the best to allow tightness still to pull. Goal was a “very conservative” single. Really hard to determine on the suited work with how everything feels heavy but it moves fasts. 585lbs I thought would be too light, not worth the effort of the suit to stop there since that was an any day weight from the floor with the suit. 675lbs on the bar and it took a bit for it to start moving up it went up pretty easy. Not sure if it was “very conservative” but definitely not a hard single to be sure. I feel that I could work up to a big PR on this lift at the contest. Assuming I can get this biceps situation resolved in due time. Home to stretch and eat.