March 3, 2020 – Week 14, Day 1

5 Minutes Precor AMT

Mobility Prep

12” Log Strict Presses + Push Presses
Dumbbells
25’sx10+5
35’sx5+5
Log
105x3+2
130x3+2
155x3+2
180x2+1
205x2+1
230x2+1

12” Log Strict Presses
255x2

12” Log Push Presses
255x9

Neutral Grip Pulldowns
70x10
100x10
130x5
160x5
190x5
230x5
260x14 PR+5lbs & 2 reps

Slingshot Dips
bwx10
bw+50x5
bw+100x5
bw+150x16 PR+5lbs

Neutral Grip Precor Chest Supported Rows
90x5
140x5
190x5
240x5
290x5
340x21 PR+10lbs

Standing Tate Presses
10’sx10
20’sx8
30’sx8
40’sx8
50’sx8
60’sx21

Stretching

Comments: Not sure how things would go today. Feeling lower back soreness (not bad soreness) in my lower and upper back. Still miffed about the farmer’s walk stuff. I’d be lying if I said I wasn’t. I understand but still there is a competition in myself. Got distracted the day before and didn’t walk. Waited too late and it started raining. Calves are usually sore after sled push work but not feeling too bad today. I figured I’d have to do some foam rolling when I got to the gym. I had my self together before work so I could go right to the gym after work. Warmed up ok. Log for this session again. The usual drill of warming up with dumbbells then log and doing the strict and push press combos. The racks were both in use and I just had to wait for one to open up. It ended up being the big power rack that doesn’t quite adjust right for me. I lowered the pick up height one level and that actually seemed to be good. I still have to walk out the weight though so that I don’t hit the pullup handles and/or bang the front of the rack hooks. My left arm felt fatigued in the triceps at the start. Actually both arms kind of did and around the elbow joint. So not promising haha. Shoulders and upper back were feeling pumped from just doing the light stuff. Misloaded 230lbs by 10lbs on one side and I put it down as soon as it felt wobbly and then did it no problem. For the top weight, plan was to do 1-2 reps strict and then push press after a rest. I added copper knee sleeves and wrist wraps for that weight. Like last time I feel like I maybe had 5 reps there if I went all out and form out the window and no caring for my well being. . Anxious for the push presses. Lockout strong, even if leg drive gets out in front of me sometimes. Walking out the weight is a little challenging but didn’t seem to affect things. Very happy to get nine reps here. Neutral grip pulldowns after that. Another 5lbs added to the top weight this time. As expected, I did better this time around. Got more reps and felt less worn from stone of steel, even though I did double the reps on that. I stopped earlier because my left hamstring kept on cramping on me and I lost tightness and I figured it was foolish to keep pushing it. Next was slingshot dips. Easy work up sets. I did have to search a bit to find the setup for the belt again. Top set was a tough one. I literally did a single rep and had to stop as I felt lightheaded. It’s strange having pressure from a weight pulling down. Still feeling strong on these but it seems that my best bet is to kind of rest pause these to prevent the swaying and having my breathing disrupted. Kind of like when I do the higher rep sets of loading implements. I know it is a lot of weight I’m moving as I get petechiae around the shoulders. Last two reps that lockout on the right arm wasn’t as solid but still good work. Chest supported rows followed that. Advised to start light, do 50lbs jumps of five reps but doing 10lbs more here. I felt pretty damn strong on these today. Right biceps was feeling a bit tight but I was cautious. Again, out of the gate strong but the weight just seemed to make it difficult to keep going continuously so it was pausing on some reps to finish out. Getting that last one was a struggle. Final thing for the session was standing tate presses. Same as last time but 5lbs more again. This was going to be tough. I did more sets to work up since I was doing heavier weight. Short rests and then a breather for that top set. Oof this was hard. Still got over 20 reps. Finished up and left the gym. It was like a typhoon out there with horizontal rain. Home to stretch, eat and recover.