June 5, 2018 – Week 5, Day 1

5 Minutes Precor Stationary 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

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 2 second pauses)
40x1 R
40x1 L
70x1 R
70x1 L
90x1 R
90x1 L
110x1 R
110x1 L
Circus Dumbbell
130x1 R
130x1 L
(competition style/EMOM)
148x1 R
148x1 R
148x1 R
148x1 R
148x1 R
148x1 R
148x1 R
148x1 R
148x1 R
148x1 R
148x1 L
148x1 L
148x1 L
148x1 L
148x1 L
148x1 L
148x1 L
148x1 L
148x1 L
148x1 L

Chest Supported Rows
100x10
190x10
280x10
370x10 PR+2 reps

Barbell Bench Presses
45x10
135x5
193x5
252x5
310x5
1 Second Pauses
265x8 PR+20lbs

Wide Grip Hang
bw+11x54.00 seconds

Stretching

Comments: Deep tissue massage was needed. Feel like I’d need one every day for a week. Left shoulder is still achy. I think it is from the axle jerks and rushing the unrack on some reps. Hopefully it goes away in time. Lot of tension removed from my neck and shoulders. I was definitely tight in my middle back. Back to the grind. Located my wood platform so it was not removed like I had feared. The fancy bikes were in use so I just picked one of the standard ones. It was broken so I couldn’t adjust the resistance. And I think the heart rate was also busted. Whatever. Highest was 132bpm. On to the warm-ups. Calf raises felt good. Tight but springy. Knees were a bit achy on the goblet squats and RDLs. Guess my theory on the bike warming knees up better is not as sound as I thought. Band rows were easy. Little bit of ache in the left shoulder for the push-ups. Plank was easy and no issues with the biceps stretches. Right shoulder ached supporting myself for the front to back hip swings on the one side. No issues with the other side or doing the side to side style. Then it was time for the lifting. Starting off was the circus dumbbell. This was going to be a lot of work. Warm-up to 80% and then the fun begins. Bigger jumps doing the pause and hold style push pressing. For the working weight I chose between my best single since coming back from the back injury (187lbs) and the most I’ve put up this training (182lbs) for the working weight. Plan was a 20 minute EMOM of competition style circus dumbbell doing 10 singles with the one side and then 10 singles with the other side. Not the longest EMOM but definitely the most reps I’ve done for overhead work. The sweating was going to be a problem. The big dumb lifting platform takes up a lot of space and the dumbbell will ruin the wooden middle so I had to do them to the side. Chalk on my everywhere. Shoulders, hands, forearms, back of my hands, wrists, the entire surface area of the dumbbell. Fatigue was definitely a factor on the weaker side (right). Makes it harder to keep it tight and in position. Fourth single I messed up and had to redo it. That was a tough rep, even the one I got. The more reps I did, the more and more I went back to add chalk. Finally I could switch sides to my strong side. Even though my post injury PR is the same for both, this side is so much more efficient. The issue was really just getting the dumbbell to my shoulder as the movement to overhead looked crisp. Some reps it was like it teleport to lockout and I felt nothing. By rep 19, the chalk and sweat had become a slick and terrible lubricant. I had out sweated the chalks abilities. So I wiped it all off with my towel and got the last one done. Three more exercises to do. Chest supported rows were next. Only guidelines had been to work up in sets of 8-10 to a decent set of 8-10. I started light and had plans to do plate, quarter, plate jumps. But then I thought I should just do plate jumps so I could try for something heavy for the last set. First three sets were pretty darn easy. Only 280lbs really felt like anything. 370lbs was up next. Eight was what I’ve done at this weight. My right biceps started to cramp a little right before this set so I was a little hesitant about it. Probably from all the dumbbell cleaning. It was with great care I pulled that first rep and when it felt all good I pumped out the reps. Managed ten reps with a rep or two left for good PR here. Bench was next. Didn’t go so smooth last week. Set percentages to hit this week. Basing off of a projected max from how my top double felt. Working up in weight didn’t feel confident that the top set of five would be smooth. Last two sessions the work up reps have been light to save stuff for the top set. Even had a little bit of a cramp in the left hamstring setting up for the top set. But it went better than expected. 310lbs felt like how 300lbs should’ve felt last week. Since I felt good about that, I went with a little more than I planned to do for the down set with pauses. Goal had been 6-8 reps while finishing strong. First rep or two, I thought maybe this was too ambitious but as I kept going and wasn’t losing any power, I ended up doing eight reps. Last thing for the night was the grip hang. This had some complications. The first was the power rack change. No longer could do this from the top of this power rack. I set the safeties to the highest point. Grabbing the bar, I was pretty much near a full squat touching the ground. So I would have to tuck my legs up a hanging knee lift to have my full body weight for this. Then since I had gotten over a minute last time, I was to add weight. With how low it was, I couldn’t add weight to a belt as it would be on the floor. Luckily I have 5kgs chains so I draped one around my neck. I didn’t think I would last past 30 seconds with how it felt. But I did and I almost got to a minute. It was better than my first time with just bodyweight. This really gets the fingers near the end. Home to stretch and eat meatloaf.