June 12, 2018 – Week 6, Day 1

5 Minutes Expresso Interactive Upright Exercise Bike

Leaning Calf Raises
BWx30

16” Goblet Box Squats
20x25

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

12” Log Clean and Push Presses
90x1
120x1
150x1
180x1
210x1
240x1

12” Log Push Presses (EMOM Style)
256x1
256x1
256x1
256x1
256x1
256x1
256x1
256x1
256x1

Pulldowns
50x15
100x8
130x8
160x8
190x8
220x8

Incline Bench Presses
45x10
112x5
160x5
208x5
256x5
1 Second Pauses
205x8

Stretching

Comments: Monday had went pretty well. I had been stressing about getting caught up at work and managed to get there. Also got shoulder adjusted at chiropractor. It had been slightly dislocated and was stressing the infraspinatus. Of course it is now tight but not as achy/painful. Ice packs for knees arrived on Sunday and been trying those out for recovery. Whatever goodwill I built up to be rested from Monday was squandered by the end of today. Gym was packed, could feel the warmth and stench from the hallway before even entering. Picked a different course on the virtual bike. Was about the same as the other one but shorter and apparently it displays a screen when you “finish” the course lap. May need to just stick to the longer one so I don’t have that come up. Only got up to 129bpm. On to the warm-ups. Calf raise stuff is still pretty easy. Not too tight today. Again trying to get a better ROM on these. Knees were a little achy on the goblet squats. RDLs I felt a little stiff but still good. Then more normal stuff like band rows and push-ups. These felt alright. A little apprehensive with the shoulder. I feel the tightness from before but not the ache so that is good. Will take a little time for it to calm down I think. Then a short plank hold and biceps stretches. Hip swings felt good too. On to weights and such. Start of it was log clean and push presses. Singles taking 10% jumps up to 80% of my best in training from the floor. So 30lbs jumps which made that easy. I realized that on the raised up platform that I won’t be able to use full sized plates. I had not accounted for the log sitting 6” higher on my chest. So I will have to stick to 25lbs plates. Working on tilting the handles forward while still grabbing in the middle of the handle. Trying to get it to feel right on the press. 240lbs wasn’t too bad but it did roll forward on me. Then it was time to do rack work. Plan being log press EMOM with 80% of my best rack push press with the log. I did these in the new rack and I noticed it was harder than the other one. I think it is because I can just get it to my shoulders in one efficient motion and then press without having to move. On this one, I have to unrack it and walk out to press it, similar to how I do the axle stuff. This extended time with the log on my shoulders is exhausting. I was worried it make me get no reps at the start. I’m not sure if I was bending my knees too much or what but my right knee got sore and achy. I finished with no missed lifts but I don’t know if this was as “speedy” as that plan wanted them to be. A little discouraging having essentially 64lbs under my best feel tough. No time to dwell on that. Pulldowns next. Not going for a max on these today. Warm-up and then 5 sets of 8 with 30lbs jumps. Aim for 8 with 10rm. Now since the pulldown cable station has changed, it was hard to gauge as I think the most I’ve done was 200lbs for ten here but that was not pushing it. I figured that I could do 220lbs for the same no problem so set that as the goal. I was keeping an eye on my left shoulder and my biceps. Biceps have been chirping a little since last week. But no issues on these today. Back felt good, no stress on my arms. Incline bench was next up. It has been a while. I was to do these earlier but I had the hissy fit a few weeks back and didn’t do them. The gym had moved the incline bench station further away from the wall so not really able to use it to brace against like before when I was coming back from the injury. Not needed now I think. I forgot how sucky these are. It feels like I’m struggling every rep on the warm-ups but it looks like speed work on camera. Same parameters as the bench press from last week with percentages and sets of five. Second to last set I was worried I’d get stapled with the next weight with how it felt. Wrist wraps seem to make these much better for me with stability to lock out the weight. The last set was definitely not the best as far as form but I managed to muscle out the reps. Down set with pauses. These seem to be much better for me on incline for some reason. Got eight with the weight and felt I had more there. Home to stretch, recover and meatloaf before bed.