March 27, 2018 – Week 7, 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
100x1
120x1
140x1
160x1
180x1
200x1
220x1
240x1
260x1
280x1
300x1
320x1 PR+5lbs

Pulldowns
60x15
110x8
140x8
170x8
200x8
230x8

Bench Presses
45x10
85x3
145x3
195x3
245x3
295x3
345x3
1 Second Pauses
285x5

Stretching

Comments: Tired. Been trying to get to bed early so that I’m well rested for training. Definitely getting more sleep the past few days but it never seems to be enough. I guess the heavy stone took a bit out of me haha. Hamstrings tight as are the hip flexors. Stretching out my hip flexors on my rest days and adding massage with the car buffer to hamstrings and calves. Right knee is feeling better but still aches are stuff. Stupid deadlift miss still bugging me. Keeping the copper infused knee sleeve on for training at the moment. Had to do a double take when I got to the gym as they moved stuff, got new stuff and got rid of some old stuff. I was initially pissed as they got rid of the old power rack that I can overhead press in standing in needed. It is adjustable so it is fine for now. The old cable towers are gone so no idea if it is the same resistance on the new ones. There goes over a decade or PR tracking there haha. Smith machine also gone. I used it mostly for stretching and getting my deadlift suit on so not a terrible loss. AMT to warm-up. No issues doing this on the legs. Heartrate got up to only 153bpm. Maybe it is lower due to getting more sleep? Calf raise work after that. Good. No issues here. Box touches with a wide stance after that. Hamstrings were super tight but these felt good. Box squats felt ok. Legs felt fine. Knees a little achy but they generally are more so during the week with mid-week being the worst. Then regular stance box touches. Hamstrings tight but not as much as the wide stance but more knee ache. However it was less and less as the set went on. Band rows after that. Good here. Push-ups were also good. No achy shoulder. Hip airplanes were good and needed. Continuing to do a slow movement. Biceps stretching followed that. Had to use a different setup as the Smith machine is gone. Log again. A week break from the push presses and now back again. 20lbs jumps up to a top single. These sessions I’m always aiming for more weight. This was one session where not being at my best was ok with me. At least that’s what my body and mind were telling me. Right knee was not cooperating early on. Slow on starting the lift off the rack and no flexibility setting the log back down. I knew that had to be sorted out or it would get dangerous as the weight moved up and up. Had to play around with my stance a bit to find what didn’t make my knee act up on me. Honestly, everything felt heavy. Getting the weight up to press felt slow and I was surprised I even got 280lbs to go up. I figured after that effort that 300lbs would be my limit. A little slow and I really don’t know how I got 320lbs as I was going to give it a shot but wasn’t expecting it to go. I mean I was focused and treating it a real attempt but my default was feeling like maybe next time. Definitely went out a bit on the drive but my lower body drive I was able to get my hips back under the weight quick and power it up for a solid lockout. Everything feeling heavy and 15lbs on to my best log push press. So happy with that. On to the next thing. Pulldowns. Entirely new cable system so I really have no idea how it compares to what I’ve been doing. I figured I’d just do my usual and just take bigger jumps. Five sets of 6-8 reps was the plan. This is the first time that I’ve felt absolutely nothing in my right biceps on these despite increasing the weight a fair amount from last time. This setup isn’t the best for me as the seat isn’t adjustable but the leg pad is. Also putting on additional weight outside of the set jumps is a little tricky (since they got rid of one of the magnet weights). Felt good on these today despite the change. Last thing for the session was bench press. I started lighter than I meant as I had thought this was close grip style. I realized this as I setup on the bench with 85lbs so I made the appropriate weight jumps after that. Goal for the session being a decent triple. Right shoulder was a little tight and achy with the wider grip but nothing major or debilitating. 295lbs felt ok besides the lockout on the last rep. Had me considering the next jump being a bit much. But I got it with a little in the tank so just right. Tying my best triple again but it was much easier this time. Dropped off a bit of weight for a set of paused singles. Tough but doable. Home to stretch (a lot) and then eat.