May 10, 2018 – Week 1, Day 2

5 Minutes Precor Stationary Bike

Leaning Calf Raises
BWx30

16” Box Squats
BWx25

Shoestring Romanian Deadlifts
45x20

Band Rows
MMBx20

Push-ups
BWx15

Bodyweight Plank
20 Seconds

Biceps Stretches
20 Seconds
20 Seconds

Front to Back Hip Swings
BWx10/10

Side to Side Hip Swings
BWx10/10

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 2 second pauses)
40x1 L
40x1 R
50x1 L
50x1 R
60x1 L
60x1 R
70x1 L
70x1 R
80x1 L
80x1 R
90x1 L
90x1 R
100x1 L
100x1 R
110x1 L
110x1 R
120x1 L
120x1 R
Circus Dumbbell
130x1 L
130x1 R
140x1 L
140x1 R
150x1 L (competition style)
150x1 R (2 stage 2 second pauses)
160x1 L (competition style)
160x1 R (2 stage 2 second pauses)
(competition style)
170x0,1 R
170x1 L
180x1 L

16” Box Squats
45x10
135x5
212x2
265x2
318x2
371x2

16” Rack Pulls (straps/suit)
225x1
315x1
405x1
495x1
585x1
650x1

Stretching

Comments: Feeling beat to hell already. Soreness everywhere. Warmed up on the stationary bike. The fancy ones were in use. 148bpm highest reading this time. No stairs for the rest of warm-ups. I had to check the thermostat as it felt really hot. Only 73 but the humidity was making it suffocating. Calf raise stuff is easy. Forearms and wrists ached a little. Regular box squats after that. Still a bit sore from the last time. But felt like it was less tender on the inner thigh. Or it could be that everything sore and I can’t tell the difference right now. Right into the RDLs with a barbell. A little more fluid I think this time. I know these and squats will improve. Band rows were great. Push-ups were ok on my shoulder but I felt my right pec wanting to cramp up. I didn’t do it like the last time it felt like that but that side of my chest stayed tight. Transitioned right into the plank hold from there. Then the biceps stretches. I was hoping these would also help with my tight right side of my chest. Had a bit more confidence in the hip signs this time. Side to side still some work as far as the ankle being engaged. Had messy rep on one side of them. Then the heavy stuff. Pressing for today was circus dumbbell. On its own, it takes a while when I get heavy enough to need to use the collars with the wrench on the big bell. With how muggy it was, I knew this was going to a workout that would be having me burning the midnight oil. Plan was to work up in singles like axle to a conservative single. Contest weight wasn’t going to be a conservative single for my good side so just going by how I felt. Now nothing set as far as starting point or jumps so I figured I’d start light and do 10lbs jumps to mimic the axle press work. What was different from axle was doing the pause and holds push press style to start as these have been very helpful with circus dumbbell. Work up to 80% like this and then switch to my jerk contest style. I just figured that when it felt like I’d miss the push press style that I would then switch to jerks. So sweaty. I resisted using chalk until I got to the actual circus dumbbell. I forgot how sore this makes my shoulders from the weight coming down on it from shouldering it and lowering it under control. Right side was lagging. That side is more technique dependent so I wasn’t really too concerned. Once I got to 130lbs I just showered the place in chalk. Chalk on my hands, chalk on my shoulders and chalk on the dumbbell. I didn’t have any big blocks of chalk left in my container so it got messy. Best I could do to combat the sweat factor. I will say this is the first time that my right thumb hasn’t hurt from doing these. It has been a long time. Push press actually felt good on the circus bell which it usually feels like crap on my shoulders the first time back. Right side copped out first and switched to jerk style after 140lbs. Left side felt strong still. First jerk on the right really sucked as it took me moment to get the weight settled but it went up easy. My dumbbell style when I jerk is tricky as something can feel like infinity pounds or nothing. Only thing that can really grind is my shoulder stabilizing it. 170lbs with my right was ugly. I rushed the first attempted and that really sapped my energy to try again. Much better but ugly and couldn’t hold it up there like I wanted. That’s the limit for now on that side. But this tends to improve quick (at least it did when I was training for Refuge Barbell last year). 180lbs for the left side. Enough weight I could put the end caps on. Felt substantial but it went up pretty well. Stabilizing it was tough. The initial drive up had me thinking 190lbs was next but the reality of it stabilizing it made me realize this was it today. Already had pushed it with the right side and with that grinder on axle Tuesday. I was already like 2hrs in at this point and I still had two more exercises to do. Light box squats were next. Back to the sit down and explode up style. Hope being these are less stressful on my hip/groin. Set percentages based off of my estimated 1rm. I was sore, tired and sweaty. Rest was pretty much however long it took to put the next weight on. No taking off weights to swap bigger plates. Of course I was concerned that something would be hurt or “go” while I was lifting but I just pushed it out of my thoughts. Knees were sore and I think I might have had the box too far back in the rack. No issues with the weights. Video suggests I was moving faster than it felt. Then quickly on to the next thing. Or at least I tried. 16” rack pulls with a suit. Sweat and suit are not friends. I will say that going from squats to the suited work is nice as I had something to use to hang from to get into the suit. Plan here being singles with 50-90lbs jumps up to a conservative max. Didn’t have to do the slow negatives this time but still stayed in position and control. Started at 225lbs as I didn’t have all night. My rest was essentially how long it took to take off the straps of the suit and belt, put on the next pair of plates and then put the straps back up and belt on. Dripping sweat. The 2” increase in ROM was noticeable. Felt a lot more hamstrings. Trying to get the straps as tight as they were for 18” pulls. Plan is to fight the suit with my upper back so that it doesn’t feel like it is pinching anything. 585lbs felt good but I didn’t feel like 675lbs would fell conservative. It wouldn’t be my best single but it would be tying the most I did without a hitch. I figured maybe 635lbs but I figured I’d just go for something in-between and did 650lbs. Really feeling the hamstrings on this one. Harder to get moving than I would’ve’ liked but it went up to lockout smooth. It was almost 9:00PM by this point and I still needed to get home to stretch and eat.