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
70x15
110x10
140x5
170x5
Wide Grip Pulldowns
70x15
110x10
140x5
170x5
200x5
230x23 PR+10lbs
Cybex Eagle NX Rows
100x5
150x5
100x5
150x5
200x5
250x24 PR+10lbs & 2 reps
Precor Pec Flyes
85x10
125x8
250x24 PR+10lbs & 2 reps
Precor Pec Flyes
85x10
125x8
165x8
215x27 PR+10lbs & 1 rep
Push-ups (1 second pauses)
Push-ups (1 second pauses)
BWx10
BW+25x5
BW+45x15 PR+6 reps
One Arm Dumbbell Rows (supported)
30x5/5
60x5/5
90x5/5
120x16/16 PR+10lbs & 1/1 rep
Precor Converging Shoulder Presses
55x5
75x5
95x5
115x28
Planks
BW+25x60 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: I really wasn’t sure how this was going to go with one day less rest. I could either push things out another day and then worry about getting back to normal next week or have most of the workouts back to normal and then have event training be a day off. This was seemed to make the most sense. I was feeling pretty beat up and I’ve been icing my knees, heating my back and using the TENS unit. Even used it on my knees once. AMT to start off the session. 152bpm highest reading. Felt good. Calf work was easy. Box touches felt good. Bird dogs were ok. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were ok. Biceps stretch felt good. On to the workout. Most of it was the same as last week but with more weight for the top set. First up was pulldowns with the wide grip. I wasn’t expecting much here today and was fully prepared to get like maybe 15 reps on that top set. I was wrong. Might have felt stronger than I did last week with 10lbs more. Surprising to me. Machine rows were next. I was again ready for lower reps as getting a ton of reps on pulldowns and having rows afterwards wasn’t going so well last week. Again, hitting more reps with more weight. I guess I’m having a good day. No issues with my arms but watching them. Pulling with control. Pec flyes after that. Added 10lbs to this too. My right pec had actually cramped up a little just walking over to the machine so I didn’t have high expectations. Again, beat the reps from last week with more weight. I was truly baffled. This is where the workout changed from last week. Back downstairs but it was the push-ups first this time. First set no weight felt hard. I had to take a moment after that. Guess the chest needed a few more minutes to recover from flyes. Much better on the sets with weight. Only a set of five with the 25lbs plate and then it was rep them out with the 45lbs. It was tough to get 15 but I knew I had it in me. Hopefully this goes even better next time as I get used to the prefatigue from the exercise priority changes. Afterwards was one arm dumbbell rows. Took a more exaggerated stance to brace as I didn’t want any issues with my lower back to be exacerbated. Big jumps in weight per sets and it really felt like nothing. Bracing even harder and getting back into a good groove with these. I may need to switch sides to start next time as My right side is struggling to match the reps but seems to be able to hold on longer. Not done tonight. Shoulders have to get their turn and the converging shoulder press has returned. I had to wait a while for this machine to open up. Three super easy sets and then it was max reps with the top weight I stopped at last training cycle. I knew it was going to be though to match reps with not doing these in a while and having done all these other things. But as this day has been surprises, I managed to match my best here. Planks to finish off the session. No more planks at the end of every workout. On set regular style with 25lbs and then the side planks rotation as before. Longer hold on the regular style was tough, even with just 25lbs. Side planks were almost relaxing. Home to stretch, eat and recover.
Comments: I really wasn’t sure how this was going to go with one day less rest. I could either push things out another day and then worry about getting back to normal next week or have most of the workouts back to normal and then have event training be a day off. This was seemed to make the most sense. I was feeling pretty beat up and I’ve been icing my knees, heating my back and using the TENS unit. Even used it on my knees once. AMT to start off the session. 152bpm highest reading. Felt good. Calf work was easy. Box touches felt good. Bird dogs were ok. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were ok. Biceps stretch felt good. On to the workout. Most of it was the same as last week but with more weight for the top set. First up was pulldowns with the wide grip. I wasn’t expecting much here today and was fully prepared to get like maybe 15 reps on that top set. I was wrong. Might have felt stronger than I did last week with 10lbs more. Surprising to me. Machine rows were next. I was again ready for lower reps as getting a ton of reps on pulldowns and having rows afterwards wasn’t going so well last week. Again, hitting more reps with more weight. I guess I’m having a good day. No issues with my arms but watching them. Pulling with control. Pec flyes after that. Added 10lbs to this too. My right pec had actually cramped up a little just walking over to the machine so I didn’t have high expectations. Again, beat the reps from last week with more weight. I was truly baffled. This is where the workout changed from last week. Back downstairs but it was the push-ups first this time. First set no weight felt hard. I had to take a moment after that. Guess the chest needed a few more minutes to recover from flyes. Much better on the sets with weight. Only a set of five with the 25lbs plate and then it was rep them out with the 45lbs. It was tough to get 15 but I knew I had it in me. Hopefully this goes even better next time as I get used to the prefatigue from the exercise priority changes. Afterwards was one arm dumbbell rows. Took a more exaggerated stance to brace as I didn’t want any issues with my lower back to be exacerbated. Big jumps in weight per sets and it really felt like nothing. Bracing even harder and getting back into a good groove with these. I may need to switch sides to start next time as My right side is struggling to match the reps but seems to be able to hold on longer. Not done tonight. Shoulders have to get their turn and the converging shoulder press has returned. I had to wait a while for this machine to open up. Three super easy sets and then it was max reps with the top weight I stopped at last training cycle. I knew it was going to be though to match reps with not doing these in a while and having done all these other things. But as this day has been surprises, I managed to match my best here. Planks to finish off the session. No more planks at the end of every workout. On set regular style with 25lbs and then the side planks rotation as before. Longer hold on the regular style was tough, even with just 25lbs. Side planks were almost relaxing. Home to stretch, eat and recover.
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