June 18, 2019 – Week 3, Day 1

5 Minutes Precor AMT

Mobility Prep

Circus Dumbbell Clean and Presses

Plate Loaded Dumbbell with Fat Gripz Extreme

(2 stage 2 second pauses)

20x1/1

45x1/1

70x1/1

90x1/1

110x1/1

Circus Dumbbell

130x1 R

130x1 R

130x1 R

130x1 R

130x1 R

130x1 R

130x1 R

130x1 R

130x1 R

130x1 R

130x1 L

130x1 L

130x1 L

130x1 L

130x1 L

130x1 L

130x1 L

130x1 L

130x1 L

130x1 L

Neutral Grip Precor Chest Supported Rows

130x5

180x5

230x5

280x21

Narrow Grip Bench Presses w/ Chains

No Chains

45x10

85x5

Added Chains (28lbs)

95x3

135x3

185x3

185x3

185x3

185x3

185x3

Stretching

Comments: I had been sore. Almost like something was hurt sore but it appears it was just really, really sore. Frame hold and farmer’s walk took it out of me. Didn’t help matters work with concrete the following day. Get those forearms sore too. Shoulder is still crappy. It has good days. Hard to tell if my upper back and traps being tight from farmer’s walk and frame holds is doing anything. I feel I have full ROM in the shoulder, just some motions there is hesitancy and slight pain. Kind of hoped it would be all better by now. Lifting is probably not helping matters. I’m not sure what if anything I could do by seeing a doctor about it other than being told rest. Nothing would appear to be torn. It’s annoying is what it is. Biceps have been feeling worked. A little paranoid about how they feel at times. Worrying that I’ve had minor tears or pulls. Like 18 months from that first one (pull) so still dodgy with that. Checking for deformity. Work was stressful and I knew this was going to be a longer workout compared to the last two weeks. Warmed up on the AMT. Heart rate peaked at 151bpm. Mobility work went well. On to weights. First thing on the docket being circus dumbbell work. Push press style with holds. Plan was 60-70% for 20 minute EMOM singles, ten for each side. This was going to be interesting with my left shoulder. Usually my strong side. Seemed to be okay with the lighter weights. The tricky part would be when I got to the big bell. See, 60% would’ve been the plateloadable dumbbell handle whereas 70% would be the empty dumbbell (I’d need to add a pound but I figured just empty was fine for coming back). Right side had no issues. Usually the first rep is terrible on that side and then I get the groove. I didn’t remember until half way in to stop looking at the mirror and look at the dumbbell. Then it was the left side. That side had cooled off a little from doing all the singles on the right side. Almost missed that first rep with the left side. Shoulder was tight and pressed it way out. I was really feeling these in my hip flexors when stabilizing the lockout. It got better on the left side but shoulder was kind of achy. Hard to tell if it just the ache from what I did with the sandbag over a month ago or if this is just how it feels after not doing dumbbell for like 6 months and having the deltoid bruises. Next was chest supported rows. Originally going to be the Cybex Eagle machine rows but I lobbied for the plateloaded machine. I feel this one is better (not as safe for the lower back) as I can go above 305lbs and it feels like a more smooth movement. Well usually a smooth movement. It felt alien today. Like dumbbell, been over six months. Back was quite sore. Three light sets and then a max rep set. I had honestly expected more reps with how I’ve done on these in the past but today this was what I had in me. Last thing was benching. Another oldie coming back. This had been dropped when my right shoulder had been bothering me and I had thought it was overly tight traps and using the manta ray bar attachment but it appears it was bicep tendonitis from the “no assistance” stone of steel training. But it seems safe again so it is back with a twist. As this is my speed , technique and work capacity week, this was for speed and had chains added. Forgot how those feel on pressing. Wrists weren’t expecting the extra weight. Took me a bit of tinkering to remember how to setup the leader chains to get it to be at the right height to be just barely touching at the top. Went pretty quick through these to end the night. I figure I’ll be sore tomorrow in new places that I didn’t think would be sore with being detrained. Home for stretching, food and recovery.