April 17, 2018 – Week 10, Day 1

5 Minutes Precor Stationary Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (10” Box)
BWx15

Regular Box Touches (10” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Biceps Stretches
20 Seconds
20 Seconds

12” Log Strict Presses
90x1
110x1
130x1
150x1
170x1
190x1
210x1
230x1

Pulldowns
130x10
150x10
170x10

Stretching

Comments: Feels so long since I did a deload week. But really been the same as it has been the past three contests really. Weather has been funky as it snowed again a little but then it melted away. Warmed up on the stationary bike. Again. Would like to be going for walks but I’ve been making an effort to get rest and try to not unnecessarily irritate my leg/groin/hip on the left side. 127bpm highest reading this time. Calf work was easy. Felt more stress in my wrists than anything. Slight change with box touches. Lowered the height by 2”. Seeing if this will promote increased strength in this range as this is where I round on the deadlifts on the negative. Might just be not working this range during my warm-ups. Will have to see. Slightly more aches in the lower back on both styles. Band rows were good. Push-ups also felt pretty good. No real aches. Hip airplanes were needed. Hard to say if they are helping the “strain” issue I have or not. Biceps stretch was ok. Got to use one of the regular benches this time. Not a lot for today as is usually the case with deload sessions. First exercise was strict log press in the rack. 20lbs jumps doing singles up to anywhere from 80-90% of what I could hit. I had a rough idea of what I wanted to hit so I started with the empty log. Everything felt achy. Hands, fingers, shoulders and knees. I’ve come to expect this on the deload weeks. Feel like crap but I come ready (mostly) come competition. I wanted to work up with no support assistance. Stuff started to feel smoother by the time I got to 190lbs. Less like the Tin Man needing oil at that point. 210lbs went up smooth, 230lbs was a bit tougher and a good place to stop. On to pulldowns to finish up. Only thing was three sets of ten to a moderate weight. Erred on the light side with biceps feeling a little tender from sandbag stuff on Saturday. Each set and rep felt good. Really feeling the back working. Maybe too light but it felt good. Done early so able to get home to stretch and get dinner ready. Two more to go.