March 6, 2018 – Week 4, 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 PR+5lbs
315x0

Pulldowns
60x15
110x10
130x10
150x10
170x10
190x10

Close Grip Dead Floor Presses
45x10
100x5
150x5
200x5
250x5
300x5

Stretching

Comments: I think stuff is still stressing me. Work and biceps. Using the car buffer on my upper body to hopefully help with recovery. Might be working. Body aches. Warmed up on the AMT. Heart rate peaked at 158bpm. Calf raise work after that. Tight but easy. Box touches with a wide stance after that. Issues here really. Box squats felt ok but knees were achy but not as much as they have been some days. Then regular stance box touches. Not as good as the wide stance but good. Just not as “snappy”. Band rows after that. Trying to get the back working. Some biceps tension. Push-ups were also good. No achy shoulder. Trying to put that thought out of my head. Hip airplanes were pretty easy. Trying to keep improving here. Biceps stretch after that. I think my shoulder isn’t as tight on the right as it has been with how these felts so possibly improvement from the car buffer. As has been the case the past two workouts, log from the rack to start off the weights. Same 20lbs jumps up to a conservative max single. Started with the empty log so that my top set would be just 5lbs more than last week. Log didn’t feel as “explosive” as was say two weeks ago or even last week. I had thought that perhaps the heavy yoke had beat me down last time. I forgot that I had done a lot of sled drag work so legs could be fatigued still. It did finally feel right at 190lbs though. Maybe I was taking it seriously then? I was moving pretty quick adding 20lbs and going and taking longer breaks as I got up in weight. Had a little equipment malfunction with the rehband belt with 210lbs. Weights didn’t feel so fast going up but still looked like I had more on video. 310lbs was the plan and it was only 5lbs more than last week. Should be sure thing. But log has been tricky for me. It actually went up pretty well to the point I would say it was a conservative max. Right biceps ached a little putting it back down on the rack but not where the injury was. A PR for most I’ve ever push pressed on log. But then I got greedy and deviated from the plan. I knew I didn’t have another 20lbs there to have it be conservative so I put on 5lbs more. Shouldn’t be a big deal. But it felt a ton heavier. Might as well have put another 20lbs on with how it felt. But I still went for it. It was not pretty. Helicopter the weight and only got my left arm to lockout. Just couldn’t get it on the right side and it had gotten too far out in front on the drive to recover. I hate misses. I had been a bit steamed earlier in the session. Really felt my heart sank with this miss. Feeling negative thoughts pouring in and just trying to keep them from effecting me. It was one lift, I have more things to do. Pulldowns after that. Same as it has been with light warm-up and five sets of ten reps. Still doing tiny jumps and really working on having the back do the work. I definitely took shorter rests at the start and longer as it went. Still watching the biceps. Biceps have been sore from the car buffer but this is the best they’ve felt on these. No feeling of it cramping up or that it was “teasing” a thread so maybe this is a good sign. Or it is healing without this extraneous stuff or I’m getting my back stronger and it’s putting less stress. I got a lot of thoughts swimming. Only, sleep, busy work or movies seems to keep me from being “distracted”. But hopefully I continue to improve all around. As has been the case the last session, I had to wait to do the last exercise. This was fine as my work had already been cancelled due to the possible winter storm so I had time. Dead floor presses with a close grip again. I did the bar for a high rep set due to how much downtime I had. Then did 50lbs jumps with the goal being 300lbs for the top set of five reps. Not to be a max this session either. 250lbs was a little slower than I would’ve liked but I figured with the wrist wraps on it would be fine. 300lbs wasn’t bad. I misgrooved the fourth rep as it was too close to my face and this was a struggle to get. I corrected it and the fifth rep went up pretty easy even after the effort I had to put in for the previous rep. Home to stretch, massage and eat. And I guess catch up on sleep since work is closed.