June 19, 2018 – Week 7, 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

Axle Clean and Jerks
72x5 (one clean)
116x1
149x1
182x1
215x1
248x1

Axle Jerks (EMOM Style)
264x1
264x1
264x1
264x1
264x1
264x1
264x1
264x1
264x1

Chest Supported Rows
130x8
220x8
310x8
400x8 PR+2 reps

Barbell Bench Presses
45x10
115x3
175x3
213x3
252x3
290x3
330x3
1 Second Pauses
280x8 PR+15lbs

Wide Grip Hang
bw+11x57.78 seconds PR+3.78 seconds

Stretching

Comments: I’m not quite over my pity party from the weekend. I’m continually frustrated with my progress. I should be stronger. I’ve been grinding a long time. I’m not used to my joints aching all the time. I’m becoming a hypochondriac with injuries. Worried I’ll hit a bit one like with my back and be sidelined for months and not be able to do anything. No walking on Sunday or Monday to let my knee heal some more. I got an adjustment done at the chiropractor for my knee and shoulder. If it had been one or the other, I wouldn’t have bothered but it seemed to help the knee last cycle and the shoulder last time. Might have been something with the anterior part of my lower leg causing the issues. I got a “rice krispknee” (patent pending) for my right knee as it is. Left shoulder is still achy. Allergies were acting up being time and it didn’t help that it was above 90 the past two days. Copper sleeves on both knees. I had been sent a backup plan for this week to give the knees some more rest. I was playing it by ear but I was leaning towards doing the pre-modified workout. Whatever. On the fancy bikes again. I actually was 1 second over finishing the course I did last time in the five minutes so that is something haha. Highest my heartrate hit was 145bpm. On to the warm-ups. Calf raises felt good. Tight but springy. Knees were not nearly as bad as I was expecting on the goblet squats. Again, really focusing on the breaking at the hips first and then bending knees. A bit more aches on the RDLs. Band rows were easy. Not really any aches in the shoulder for the push-ups. Plank was easy but I definitely felt stress in the left shoulder in the pose. Biceps stretches felt good. One shoulder is definitely tighter than the other. No issues on the hip swings. On to the workout. It could go one of two ways. If my knee made it not worth it, the new option would be working up to a 90-95% single strict press with the axle. The true plan would be working up to 80% on axle clean and jerk and then move it to the rack for EMOM stuff. Split style appeared to be less stress on the knee. I had the knee brace if necessary. I didn’t really have a set percentage that I was using as I haven’t really maxed on the axle clean and jerks like I’ve been doing with log. I just went up by 15kgs a set to about 80% for the top single. Stuff felt a little heavier in the rack position than I would’ve liked but the weight was flying up overhead. If I ever need to do reps on the platform on axle, I will need to have more control on the descent. But don’t want to overstress biceps unnecessarily. Rack work after that. Same as log from last week. I was a bit leery on this as this new rack can’t fit the axle on the barbell hooks so I had to use the catches like I did with log. I added 7.5kgs to the axle from what I did on the last single to match things like I did with log. Same idea, nine singles done EMOM style. With how it felt on my shoulders, I felt I made a big mistake. But it just went to lockout easily. I think I had more trouble unracking and settling the axle on my shoulders and then putting it back on the rack then actually jerking the weight. Ended up with a power jerk on the second to last lift. A little more knee stress there. My rice krispknee didn’t explode so good for now. It will have see if it appreciates this later. Chest supported rows were next. Same guidelines as last time but aiming for 6-8 reps. I figured why not do the same thing with plate jumps and go for 400lbs for reps. This would be the most weight I’ve attempted on these. Six reps to time my best and anything above that being a rep PR. Biceps a little tight from keg work on Saturday. First three weights were easy. Could probably do like 20 reps with 310lbs. Last time my right biceps started to cramp before the last set. I was a little worried but I made sure I didn’t have the biceps initiating the pull at the start. 400lbs was heavy but I got the reps. Benching again. Had a rocky start a few weeks back but I seem to be on track with the benching again. Planned jumps up to a top triple for the night and then paused rep set. Did a few warm-ups. Weight started a little slow and then got easier before getting tough again. 290lbs was slower but I was in control. 330lbs was the planned triple. It felt like I was pushing it but it looked like I had a double in the tank maybe. Paused rep set again. I went big jump again with 280lbs. Probably should’ve stopped at seven reps as the eight one I let go too far towards my head and hit the one pin so it was more of a struggle than it should’ve been. Grip hang to end the day. I knew what I needed to do for setup here. Again, this felt like I was going to lose my grip immediately. My chest was tight and sore but I held on. I had hoped I had breached a minute with the chains this week but still short. But still an improvement. Home to stretch and eat meatloaf.