August 14, 2018 – Week 4, 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 Push Presses
90x2
120x2
150x2
180x2
210x2
240x2
240x2
240x2
240x2
240x2
240x2
240x5

Chest Supported Rows
100x10
190x10
280x10
310x10
340x10
370x10
400x10 PR+2 reps

Barbell Bench Presses
45x10
115x5
175x3
213x3
252x3
290x3
320x5
1 Second Pauses
281x6

V-Bar Triceps Pushdowns
150x15
160x15

Wide Grip Bar Hang
Regular Grip
bw+22x47.48 seconds
Hook Grip
bw+11x68.19 seconds

Stretching

Comments: Short training cycle. Last super heavy training week. Feeling good for this one. Maybe I should be worried as usually I don’t feel good haha. Really been working on the sleep thing since I had to take that day off to get back on track. But I still desire more sleep. Left shoulder is achy still but seems to be feeling better most of the time. Bruises from dropping the block on my thighs over two weeks ago are gone. Just watching my abs at this point. Woke up to a stye on my eyelid. Never had one before. I blame this darn humidity and how much I’ve been sweating. Fancy bike was open again. Highest my heartrate hit was 143bpm. On to the warm-ups. Calf raises felt good. Tight but springy. Looks like the 20lbs kettlebell is MIA so dumbbell again. Held it up high and again, no knee issues. See how it goes next workout but this may be the way to go now. RDLs are felt pretty good, barely any knee aches. Band rows were easy. Didn’t feel anything in the biceps and I can’t always say that some days. Some aches in the shoulder on the push-ups. Still stronger than they usually feel, just not as good as Sunday. Plank was easy as it has been. Biceps stretches felt good. Shoulders were tight but not as tight as I was expecting them to be with the block pressing stuff. No issues on the hip swings. Felt good. On to the workout. Log from the rack. Doubles with 75% this time. I did singles to warm-up last time but I figured I should do doubles with 30lbs jumps this time. Knees ached so the first two warm-ups there was some hesitation just initiating the shouldering of the log from the rack. Just rehband belt. First rep of the first working set I felt off balance. Not a good start. Was hoping the log would be moving faster on some reps but I did have one day less rest with having to do Day 3 on Sunday. I’m holding my breath on some reps and I need to figure out the best thing as for a single that is fine but if I have to do multiple reps, I’m going to have to breathe at one point, otherwise I will get exertion headaches. I will say I didn’t feel as beat up and sore by the end like last time I did these. Last set was for five due to the qualifier event. Breathing was good. Only issue was the fourth rep. My wrists were struggling to stay locked and tight with how I’m holding the log to get it in the sweet spot. It was still easy but I had to readjust. Chest supported rows were next. 8-10 reps with 30lbs jumps over five sets. I wanted to do my top set with 400lbs but that meant doing my previous 10rm right before that. 30lbs jumps are not bad on pulldowns but with the rows it gets fatiguing quick now that I’m getting up there in weight on these. I wasn’t going to do 280lbs cold so I did two warm-up sets. Abs were a little sore. I couldn’t do these sets with any slack. Definitely tired as I needed to refocus each set. 370lbs was pretty darn tough but I wanted 400lbs. Chalked up my hands for that set and went to work. It was hard but I got it. On to the bench press. Same thing; set percentage triples and top set for whatever feels good short of failure. I felt a little stiff in the left shoulder. Right side felt lower on the rack pins but not sure why I thought that. Might just be my abs being sore that it felt tougher to get back up off the bench. Light wrap job with 290lbs and it felt super easy compared to the 252lbs set before. My left glute cramped up on the set though. Found the biggest person in the gym for a spot with 320lbs set. Got first three reps easy and slowed down on the fourth. He grabbed the bar as I was locking out the fifth one, which is where I was stopping anyways but it’s annoying when you specifically tell people not to do that. Paused rep set again after that. Felt heavy today. I felt I should stop at five but I know that I can usually keep going on these so I did six. I probably had more but this was a good place to stop. Triceps with the v-bar attachment after that. Trying to not be as sloppy as I was last week with the rope style. 150lbs for the first set but that was too easy. Added 10lbs for the next set and that was a bit better weight was. Anymore might have been pushing it with the fatigue already built. Grip again. I had gotten the go ahead to up the weight on the regular style even though I had not yet hit a minute with 5kgs of chain. I was really not sure how this was going to go with the grip stuff on Sunday and with my grip being a bit fatigued the last two weeks. Felt surprisingly good at the start but after 30 seconds it became a struggle and I dropped out short of 50 seconds. Then it was time for the pain tolerance set with the hook grip. Still hurts. Thought I was going to come up short of a minute but I managed to beat the previous time with 5kgs of chain added as last time was just my bodyweight. Still some daylight in the sky when I left. Home to stretch, eat and recover and then hopefully get to bed at a reasonable hour.