5 Minutes Precor AMT
Leaning Calf Raises
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx10/10
Superset: Band Rows/ Modified Angle
Push-ups
MMBx20/BWx15
MMBx20/BWx15
MMBx20/BWx15
MMBx20/BWx15
Biceps Stretches
20 Seconds
20 Seconds
Wide Grip Pulldowns
80x15
100x5
120x5
140x5
Wide Grip Pulldowns
80x15
100x5
120x5
140x5
160x5
180x5
180x5
200x5
220x5
220x5
Axle Clean and Jerks
72x1
102x1
132x1
162x1
192x1
222x1
252x1
282x1
312x0
72x1
102x1
132x1
162x1
192x1
222x1
252x1
282x1
312x0
Cybex Eagle NX Rows
100x5
150x5
200x5
250x5
Precor Pec Flyes
85x10
125x8
165x8
100x5
150x5
200x5
250x5
Precor Pec Flyes
85x10
125x8
165x8
205x8
One Arm Dumbbell Rows (supported)
One Arm Dumbbell Rows (supported)
70x5/5
100x5/5
130x5/5
Push-ups (1 second pauses)
BWx10
BW+25x5
BW+50x5
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Weather just won’t make up it’s mind. Snow, sleet and ice meant another day of the office being closed. I got to get a little extra sleep (I was up as it was initially just a delay and then it became full closure). I got to get some things done. But I needed to shovel so I did that early so that I could do heat and TENS unit on my back and allow enough time to pass for gym work. AMT to start off the session. 156bpm highest reading. Felt easy, surprised it got that high and it was only up there for a few moments. Calf work was easy, calves were just really tight. Ankles achy. Legs not feeling as beat up from the medley work this time around. Box touches felt good. Bird dogs were ok. About the same. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were a little fatiguing. Shoulder joints aching a little. Biceps stretch felt really good. Really needed it. On to the workout. Run thru the same but some of the parameters changed. Weights increased and sets increased but reps dropped a lot. Wide grip pulldowns first. Did a lot of reps to warm-up that first set and then it was just 20lbs jumps of sets of five. I was advised to taking longer rests on my sets today and focus on pulling/pushing each rep explosively. Pulldowns were pretty easy. Keeping an eye on the shoulders and biceps. Axle clean and jerk singles again. This time 30lbs jumps on the singles. Work up to something heavy that was at 5-20lbs heavier than last time. I had wanted to go for 302lbs that would be a small post injury best (best all time is 320lbs, haven’t done more than 297lbs since injury) but I messed up my math using the empty axle so that meant my top set would be potentially 312lbs. With how my overhead felt last week, I figured that wasn’t out of the realm of possibility. Yeah, knees ached that first lift. Very conscious on my form on the clean. Trying to keep that perfect balance of tightness and looseness. Jerk was a little tougher this session. Probably from increasing by 40lbs on axle and 55lbs on log last week. I was extremely anxious on the clean with 312lbs. Worried that my biceps would pop off. It hasn’t happened but it perhaps keeps me focused and not making a costly mistake. Took two bumps to get it to my shoulders. I felt I had it. But the first attempt went forward. I regrouped and tried again. This time I got a bit deeper and the bar went over my head but I didn’t have the strength in my lower body to support myself in the range and had to bail. I was tempted to reclean it and go again but I told myself that that was unwise. This isn’t where it counts. I have very little time so I need all the practice I can to compress the learning timeline and if failure happens, it needs to be something I can learn from. Not pleased with a missed lift but it’s one I can live with. It didn’t feel impossible. I didn’t die. Then it was upstairs for the machines. Machine rows were easy; sets of five with 50lbs jumps. Just pulling with authority. Little harder to do this on the pec flyes, as I just hit the rubber stopper on the ends and I feel like one of those wind up cymbal monkeys. Still feels pretty easy. Back downstairs for one arm dumbbell rows. I think I finally figured out the whole “support” idea. I’ve been using it more of balancing at first and then support but I put my full support on the arm this time around. Definitely feels different. Not really feeling any pressure on the lower back this way. I might just be selectively stupid if this is what I was to be doing this whole time. Anyways, sets of five with 30lbs jumps. Had to load up the loadable dumbbell handle for the last dumbbell. Push-ups after that. Bodyweight one set and then sets of five with weight. I didn’t really trust anyone there to put weight on my back for these and the one guy was using the bumper plates for benching so I just used 25lbs and a 50lbs weight for the weights. Kept wanting to slide on my shirt. My shoulder and elbows were feeling achy and beat. I usually do more reps before doing these. Could just be the axle stuff beating up my shoulders (left shoulder sore and achy). Could be from shoveling. Ended the day with the planks. These were pretty easy today. Probably because I didn’t do many reps on the other stuff. Home to stretch, eat and recover.
Comments: Weather just won’t make up it’s mind. Snow, sleet and ice meant another day of the office being closed. I got to get a little extra sleep (I was up as it was initially just a delay and then it became full closure). I got to get some things done. But I needed to shovel so I did that early so that I could do heat and TENS unit on my back and allow enough time to pass for gym work. AMT to start off the session. 156bpm highest reading. Felt easy, surprised it got that high and it was only up there for a few moments. Calf work was easy, calves were just really tight. Ankles achy. Legs not feeling as beat up from the medley work this time around. Box touches felt good. Bird dogs were ok. About the same. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were a little fatiguing. Shoulder joints aching a little. Biceps stretch felt really good. Really needed it. On to the workout. Run thru the same but some of the parameters changed. Weights increased and sets increased but reps dropped a lot. Wide grip pulldowns first. Did a lot of reps to warm-up that first set and then it was just 20lbs jumps of sets of five. I was advised to taking longer rests on my sets today and focus on pulling/pushing each rep explosively. Pulldowns were pretty easy. Keeping an eye on the shoulders and biceps. Axle clean and jerk singles again. This time 30lbs jumps on the singles. Work up to something heavy that was at 5-20lbs heavier than last time. I had wanted to go for 302lbs that would be a small post injury best (best all time is 320lbs, haven’t done more than 297lbs since injury) but I messed up my math using the empty axle so that meant my top set would be potentially 312lbs. With how my overhead felt last week, I figured that wasn’t out of the realm of possibility. Yeah, knees ached that first lift. Very conscious on my form on the clean. Trying to keep that perfect balance of tightness and looseness. Jerk was a little tougher this session. Probably from increasing by 40lbs on axle and 55lbs on log last week. I was extremely anxious on the clean with 312lbs. Worried that my biceps would pop off. It hasn’t happened but it perhaps keeps me focused and not making a costly mistake. Took two bumps to get it to my shoulders. I felt I had it. But the first attempt went forward. I regrouped and tried again. This time I got a bit deeper and the bar went over my head but I didn’t have the strength in my lower body to support myself in the range and had to bail. I was tempted to reclean it and go again but I told myself that that was unwise. This isn’t where it counts. I have very little time so I need all the practice I can to compress the learning timeline and if failure happens, it needs to be something I can learn from. Not pleased with a missed lift but it’s one I can live with. It didn’t feel impossible. I didn’t die. Then it was upstairs for the machines. Machine rows were easy; sets of five with 50lbs jumps. Just pulling with authority. Little harder to do this on the pec flyes, as I just hit the rubber stopper on the ends and I feel like one of those wind up cymbal monkeys. Still feels pretty easy. Back downstairs for one arm dumbbell rows. I think I finally figured out the whole “support” idea. I’ve been using it more of balancing at first and then support but I put my full support on the arm this time around. Definitely feels different. Not really feeling any pressure on the lower back this way. I might just be selectively stupid if this is what I was to be doing this whole time. Anyways, sets of five with 30lbs jumps. Had to load up the loadable dumbbell handle for the last dumbbell. Push-ups after that. Bodyweight one set and then sets of five with weight. I didn’t really trust anyone there to put weight on my back for these and the one guy was using the bumper plates for benching so I just used 25lbs and a 50lbs weight for the weights. Kept wanting to slide on my shirt. My shoulder and elbows were feeling achy and beat. I usually do more reps before doing these. Could just be the axle stuff beating up my shoulders (left shoulder sore and achy). Could be from shoveling. Ended the day with the planks. These were pretty easy today. Probably because I didn’t do many reps on the other stuff. Home to stretch, eat and recover.
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