February 27, 2018 – Week 3, Day 1

5 Minutes ARC Trainer

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

Biceps Stretches
20 Seconds
20 Seconds

12” Log Push Presses
105x1
125x1
145x1
165x1
185x1
205x1
225x1
245x1
265x1
285x1
305x1

Pulldowns
55x15
105x10
125x10
145x10
165x10
185x10

Bench Presses
45x10
100x5
150x5
200x5
250x5
300x5

Stretching

Comments: Last workout for February. Continuing to do what I can for biceps recovery. Body feeling beat from the heavy yoke in my everywhere. Gym was packed today. All the AMTs were in use besides a broken one so I went with the ARC Trainer. Much faster pace machine so heart rate peaked at 165bpm. No knee issues thankfully. Calf raise work after that. Easy but calves were tight. Box touches with a wide stance after that. No aches in the right knee or issues with the lower back. Just hamstrings and hips felt tight. Box squats felt ok. I was expecting more in the way of achiness but not too bad. Then regular stance box touches. Not as good as the wide stance but better than I feel last week’s efforts. Band rows after that. No issues, easy and felt good on my back. Push-ups were also good. No achy shoulder again. I was expecting it to be with how it was feeling today so that’s a good sign. Hip airplanes were pretty easy. Knees a little achy on these but balance was good. Hips were tight. Biceps stretching followed that. Right shoulder is perpetually tighter. Then lifting things up and down. First up log push press out of the rack. Same as last week. 20lbs jumps on singles with goal being about 95% of what I think I can hit. Again, no grinders. I originally was thinking just 10lbs more than last time for an even 300lbs. But the more I thought about it, if 290lbs had been 90% then 305lbs would be closer to 95%. Also tired of being stuff at 300lbs on push press with log. 290lbs felt so good last week. I of course was also having reservations. Last time 290lbs felt that easy, I barely got a single with 295lbs the next time (I had done block pressing the previous session though) and last week I didn’t have near half a ton on my back for 50’. So it could be a tall order. Log has been fickle in the past but I think I’m on better terms with it as of late with twice a week sessions now. So I set things up as if I’d hit the 305lbs on 20lbs jumps. Lockout maybe not as forceful warming up but still moving good. 265lbs felt easier than 245lbs did so I figured it was going to be smooth sailing. Then 285lbs was as good. Video showed it went up fast but elbows dropped. I knew that couldn’t happen with 305lbs or it would be a grinder or worse, a missed lift. It felt good on my chest and went up and only stalled slightly just before lockout. No grinder here. There’s more there for sure. Matches all-time best log push press out of the rack. So good showing here and on to the next one. Pulldowns again. Light warm-up and then sets of tens. I’m still keeping the weight manageable and plan here being just 5lbs more than last time. Getting used to the reverse motion of my press style. Trying to keep good muscle control with my back to keep from overdoing it on the biceps. Felt about the same as last time as far as how it felt on the biceps but maybe a little better. I think I was able to pull with a bit more “power” this time so maybe a good sign. Still very anxious about it and I really hope I can eventually do stones again with no issues. Bench press to end the session. Same idea as the dead floor presses, sets of fives to about 90-95% of what I feel I could do for 5rm. The workout had been going at a good pace and then it came to a screeching halt here. Bench that is adjustable for the liftoff height was in use by someone doing circuit training and going up 5lbs a set. I went upstairs and that bench was in use as well for dumbbell exercises. After waiting a while and seeing that the end to the other guy’s workout wasn’t happening in this century, I reluctantly setup on the nonadjustable benches. I did the bar to warm-up and get used to the position as I kind of had to half press it out to start it. Not fun but I knew I had more than enough strength to hit the goal weight I had set. Just might feel more like 95% than 90% today haha. Right shoulder was a little tight but no pain. Top set with 300lbs still felt pretty good despite the greater effort to unrack the weights. Home to stretch and eat.