November 30, 2017 – Week 1, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Deadlifts
135x1
185x1
225x1
275x1
315x1
365x1
405x1
455x1
495x1
545x1

16” Rack Pulls (straps)
135x1
225x1
315x1
405x1
495x1
585x1

Barbell Shrugs
275x20
Added Straps
315x10

Stretching

Comments: Still eager to train but with the wrist and hand issues, it is hard to say if my body will cooperate with what I want to do or not. Anti-inflammatories are working but side effect is wrecking hell on my stomach and digestive systems. Not pain, just discomfort and having to use the restroom more frequently than I would like. But I can deal with it. Coworkers surprised I’m already training hard again and stating that that I shouldn’t complain if my wrist doesn’t heal if I’m training. It is what it is. Muscle soreness in quads, triceps and upper back from last workout. Warmed up on the AMT. Heart rate not as high as last time. Palm of right hand a little sore. 164bpm highest reading. Getting better. Calf raise work after that. Super easy. Box touches with a wide stance after that. Trying to get everything to go together with full ROM and trying to get each rep faster. Then regular body weight box squats. Quads sore so noticed these quite a bit haha. Then regular stance box touches. Much like the wide style but feeling a lot more in the quads at completion. Band rows after that felt good on my back. Put wrist wrap on my right wrist for the push ups. Felt good but my serratus muscles cramped up immediately after the first rep. Hip airplanes were ok. Little balance issue on my strong side but recovered and no missed reps. Then on to the workout. Like previous workout, I had a backup workout to try and work around the wrist and hand issues if I couldn’t handle the pain. First item of the day was deadlifts. Plan being to work up in plate-quarter-plate jumps to a near max single. Alternating grip, switching sides every set until it got heavy and then use straps. I figured that my grip would hold up to anything I attempted so I didn’t think straps would be needed unless I physically couldn’t support the weight with my right hand due to pain. I started out without needing the wrist wrap on the right wrist but noticed early on that there was more discomfort when my right hand was supinated versus pronated so added that as needed. This was going to be interesting as most I’ve pulled from the floor since my back injury was 350lbs. Things were holding up pretty well. Lower weights were quite speedy so that was good. Past 350lbs mark and kept going. At 455lbs, I felt I had another 90lbs there today which while not really my best (605lbs on a regular bar no straps and 645lbs on deadlift bar with straps) it wasn’t beyond terrible. 495lbs was a little slower but still moved well enough that I felt I could do reps with it. Good feeling to hit four plates and five plates a side with no issues. 545lbs on the bar and got set. Much tougher pull. But I wasn’t going to miss this lift. Slow to lockout but no hitching and grip held up with no issues. Slowly lowered it like all the other lifts. Maybe left 10lbs there. So good to have a deadlift over 500lbs again and it is a start. Hopefully I can improve upon this this year. Next on to rack pulls. Plan here to work up in plate jumps to very conservative single. Advised to use straps from the start. Figure 8 straps took a lot of the tension off my wrist and hands which is a good sign. Weight felt like nothing until I got up to 495lbs. That was also pretty easy so I figured another plate a side would go up pretty well. Maybe not super easy but should still be plenty in the tank. Got set and little hesitation off the pins but it went up pretty smooth. Definitely could rep this weight for a triple I think. Probably 50lbs there on the day still. Then on to the last item of the day, barbell shrugs. I’ve done these for really high reps the last time they were in the programming but I was advised to go light so that I could build up over this training. First set no straps for twenty and then more weight with straps for a set of ten. Time under tension for the ring and pinky finger was hard with no straps but the weight was still pretty easy and definitely could do close to double the reps if needed. Usually when I did the next set, I only put 20lbs more on the bar but that was more because I was still coming back and monitoring pain. But I knew that a 40lbs jump should still be super easy and it was. Got finished this workout about an hour sooner than my usual workouts take so I was able to go home and stretch while I cooked dinner. Got to keep monitoring the wrist and my stress. Rough start to this training cycle but it looks like I should be competition ready by February if things continue to improve.