October 16, 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 (one clean)
100x1
110x1
120x1
140x1
160x1
180x1
200x1
220x1
240x10 PR+5lbs & 2 reps

Neutral Grip Pulldowns
70x10
120x10
150x10
180x10
210x10
240x10

Barbell Bench Presses
45x10
135x5
185x5
225x5
275x5
315x5
1 Second Pauses
285x5

Stretching

Comments: Weather has been more Fall so been able to walk the past two days. Appears that I need to try and get that in on my off days for my own mental wellbeing to destress from wrok. Got a small bruise the size of a silver dollar on the lower left side of my abdominals. May just be a contact bruise. My abs don’t feel like tight crap like they had the second half of last week. Exercise bike to warm-up. 156bpm highest reading. Definitely my best distance in the time limit. I started without the pacer at my level for the first half of the time limit and then bumped it up to 2.5 times my output so that I had this unrelenting juggernaut behind me. Still managed to stay ahead by a few seconds at the end. Calves felt good. No issues with them. It was busy upstairs so I went downstairs to finish my warm-ups. Goblet squats were ok. Felt like my knees would ache but they didn’t really. RDLs I caught myself in the mirror rounding my lower back trying to get full ROM so I stopped and just went until I felt like it would. Need to work on that some more I guess.. Band rows felt good. Push ups were ok. Plank was a plank. Then the biceps stretches. Felt ok today. Hip swings ok as well. On to the weights. Log again. I wasn’t sure how this would go today. Singles with 20lbs jumps like axle was last week. Remembered my wrist wraps this time. I remember things felt a bit stiff last time I did log. Positioning on my chest seemed to be much better. Felt comfortable almost. Plan was to get used to the support equipment. Rehband first and then hard belt, then chalk and the finally wrist wraps. I don’t need them to do these weights but jumping from nothing to everything throws things off a bit. Gradually adding it seems to ease the transition and allow me to breath without hampering things. Felt my body heat radiating while bent over the log at 200lbs. I won’t say I wasn’t nervous going for reps on the last set. Having to prove myself. No idea what I would hit here. I was surprised how easy it felt but I wasn’t expecting to get more than seven reps. But it was still easy going. Got a little tired after eight but got the ninth. Really surprised to get the tenth. Maybe one more there but that was out of position and a little more strain on the lower back then I would’ve liked. Lifetime best here as far as reps and weight. Hopefully this translates to my max as this cycle continues. Neutral grip pulldowns next. I figured that I would be able to add quite a bit on to this exercise with how it felt last time and with the improvements I’ve gained on the regular grip style. This style is definitely tougher getting the back involved and control to the chest. Abs were a little tender at the start but felt better as I went. Form is a little tricky with it hanging lower and occasionally hitting the bottom on the top of the reps. 240lbs was definitely tough. I could feel the exhaustion just rise off my body at the end of the last two sets. Just this wave and a feeling of heat rising. Back is feeling strong. Benching after that. Well I had to wait a little bit. Plan was to do sets of five up to a weight I could do with a rep or two in the tank. I’m sticking with more sets while I can still do it. So max sets with pulldowns and again with bench. Bar and then right to 135lbs. Five reps felt ok. First rep of the sets just felt a little off. Not sure if it was the grip or what but the following reps felt better. Plate, quarter, plate jumps. I was wondering if my goal of three plates for the top set was being a bit overconfident. But I told myself it was doable, log was strong and I’ve had the numbers to support this. First rep had me second guessing but what once I adjusted things after that rep, the other reps were smoother and I definitely had two reps in the tank. Not the best bench has felt but still in a good place. Bench is not the focus. Last set of the day was paused set. Switched out the two plates on the ends for the dense 75lbs plates. Thought it was fun and would make things a little interesting. Felt heavy but it the five I needed. Home to stretch, eat and recovery.