April 3, 2018 – Week 8, 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

Reverse Band Seated 12” Log Presses (no back support)
Dumbbells
15’sx15
Log (no bands)
90x10
Added Bands (180lbs assistance)
230x1
250x1
270x1
290x1
310x1
330x1
350x0,1

Pulldowns
60x15
120x6
150x6
180x6
210x6
240x6

Close Grip Dead Floor Presses
45x10
95x2
145x2
195x2
245x2
295x2
345x1
265x5

Stretching

Comments: Body is beat. Had an adjustment and it might have helped with the knee a little. Left side some aches in the SI joint area where my injury is and having aches in the inner thigh, hamstring, groin. Ibuprofen doesn’t really do much. I had hoped I was well rested coming in to this workout. Warmed up on the AMT. Heart rate peaked at 162bpm. Didn’t wear the sleeve today as I figured this would be the least stressful day to see how my knee would go. The machine I used was all creaky though. Calf raise work after that. Good. Box touches with a wide stance after that. Some knee aches. Hamstrings tight. Knees weren’t too bad on the box squats but the hip/inner thigh thing was aching on these. No issues on regular style box touches. Band rows after that and they were super easy. Right shoulder was achy on push-ups. Hip airplanes were pretty easy but both hips very tight. Biceps stretch after that. Ok here. Again, not the best setup. Log press seated with reverse bands again. Had to refigured everything since it was a new power rack. Wider and easier on the log with the stress versus the pins. Slightly more assistance off the rack but it seems it deloaded faster with this setup. Light warm-up. No bench so I used the step platforms. I started lighter with the band weight to get in more sets. I didn’t feel like anything was off at the start. 330lbs was good until lockout and I had to fight it a little. I thought it was just a form issue and that I got off balance. Then 20lbs more felt like I hit a wall right away. 20lbs less than my best last time and that wasn’t a max. I got refocused after shaking myself in disbelief and gave it another shot. I got past the sticking point but it was a struggle to lockout the weight. I realize after watching the video and comparing this session and the last log session that the bands are deloading quicker this setup. Might be a better thing going forwarded as far as carryover to my push press on log. But it really bummed me out. But probably be madder if I didn’t get it. So begrudgingly on to pulldowns. Same as it has been with light warm-up and five work up sets. Sets of six after the light warm-up. Biceps are definitely feeling the medley work with the sandbag. So I was a bit cautious. I’m not a fan of this new pulldown station since I can’t lower the seat as the weight increases as I don’t want the stack hitting every rep so tension is always there. 10lbs more for the planned top set. Definitely tougher than I was expecting. But hard to keep pushing when you are worried about every ache and even getting enough sleep you are missing or struggling at weights. Again, based off of the session and not after video review. Close grip dead floor presses to end the day. I wasn’t sure how this was going to go as I had no idea if the power rack would allow me to setup the previous way. It ended up just being a little higher off the ground but elbows are still touching the ground so all good. Right side shoulder achy and lagging a little. I did a warm-up with the bar for higher reps before doing the doubles. 50lbs jumps from there. One set someone knocked my camera over but it was a warm-up so nothing major there. I didn’t think that a top double at 345lbs would be beyond me today even if my triceps might be crap. The way the first rep went up I felt I had it but rep two was a no go. Disappointment again. Didn’t go for another double and did the down set with 265lbs for the perfect reps. I was originally planning 275lbs but not after that miss. 265lbs felt fine other than my right shoulder aching. Need to figure out how to recover as I got two more heavy weeks to go.