March 13, 2018 – Week 5, Day 1

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

Biceps Stretches
20 Seconds
20 Seconds

12” Log Push Presses
90x1
110x1
130x1
150x1
170x1
190x1
210x1
230x1
250x1
270x1
290x1
310x1
315x1 PR+5lbs

Pulldowns
50x15
100x10
125x10
150x10
175x10
200x10

Close Grip Bench Presses
45x8
95x5
135x5
185x5
225x5
275x5
320x5

Stretching

Comments: Did feel like daylight savings was having an effect on me until Tuesday afternoon. Then I felt the sleepies. Body is beat. I feel like a glass cannon sometimes. I got strength but I’m worried that minor things and aches will be bigger things. Might just be my own anxieties. Still got to watch the right biceps. Right hamstring also sore from that 407lbs stone. Under the arm and chest on the right the tendon feels stiff. Massage and walking to promote recovery with blood flow. Glad I booked two sessions for deep tissue massage this training cycle rather than my usual one. I was definitely dragging by the time I got to the gym as I was yawning the whole drive there. AMT to warm-up. No issues with the hamstring so that is good. Heartrate got up to 161bpm. Calf raise work after that. Easy but calves were tight and some pressure in my wrists. Box touches with a wide stance after that. Watching hamstring here too. Hoping these help get it to loosen up. Box squats felt ok. Legs felt fine. Knees a little achy. Then regular stance box touches. Again watching hamstrings here. Band rows after that. Good here. Push-ups were also good. No achy shoulder. Hip airplanes were pretty easy. Needed these again. Biceps stretching followed that. Log again. Goal 20lbs jumps up to a top single. Essentially what I’ve been doing the previous weeks. Last week kind of caused a hiccup. Last week was to be a conservative single. I got 310lbs and got greedy and went for 315lbs and missed that one pretty spectacularly. So this became a repeat going for 310lbs and if that went up well enough go for 315lbs again. I was bit petulant initially with having to “take a mulligan” as I thought I should just blaze past this. Some days I may not be at my best with this frequent pressing. But this was the plan and I needed to listen. Log felt a little off working up as my right side felt “looser”. Pits were soaked through with sweat by the time I got to 190lbs. But the weight seemed to keep going up. Hips were definitely still feeling the murder yoke from Saturday. I got 310lbs again. I don’t know if it was easier or even the same as it felt last week. It probably felt harder in truth but I didn’t want to stop there. I needed to push more. 5lbs more on the log. Didn’t feel as heavy this time and I got the groove right and it went up smooth to lockout. I definitely feel good for more when my for is on. Compared to last week feeling dejected with the miss, I was pumped with the solid lift. Pulldowns again. With the happy result on log, I increased the weight by 10lbs for my top set and took slightly larger jumps to get there. Now with how my arm was feeling after stones I really wasn’t sure how pulldowns would go working up but it seemed to be just fine. I set the seat down lower so that I had tension the entire lift. I worry that having a moment of relaxation might lead to more stress on the biceps. Moving pretty quick with the workout at this point. Bench press to end the session. Same as the dead floor presses going tit for tat as far as percentages. Work up in fives to a good set of five. I made some mistakes. I miscounted the warm-up with the bar but that is ok. This was supposed to be regular grip for the bench but I made the assumption this was also to be close grip. Quarter, plate, quarter jumps and other than being close grip and more stress on the wrist it was moving quite well. I was originally just going to do three plates but I figured that that could be too easy maybe and added the okie collars to get another 5lbs. Might have been 5-10lbs shy of what I should’ve used as this felt smooth and at least another rep there for sure. Home to stretch, eat and recover. Just got to keep an eye on everything.