April 21, 2018 – Week 10, Day 3

5 Minutes Schwinn Airdyne Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (10” Box)
BWx15

Regular Box Touches (10” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Biceps Stretches
20 Seconds
20 Seconds

12” Log Clean and Push Presses
85x1
105x1
125x1
145x1
165x1
185x1
205x1
225x1
245x1

Prowler Pushes
165x100’
165x100’
165x100’
165x100’
165x100’
165x100’
165x100’
165x100’
165x100’
165x100’

Stretched

Comments: Went to bed earlyish so that I could get up at a reasonable hour to go out and train. I’m wondering if the hip/groin/thigh is related to disc issues as it seems to be worse in the morning and sometimes feels better the longer I’ve been awake. Its not always the case though. Just a thought. Also found out the gym is “moving” as the lease for the property is up end of the month and they aren’t renewing. So moving some of my stuff out too until the dust settles. Will be the seventh time in the nine years I’ve done this sport this has happened haha. But I got enough to focus on with work and the upcoming contest. Decided to weigh myself and came out to 275.8lbs with my shoes on. I was 287.4lbs last week. Crazy how much I lose in water weight and from dropping a weight gain shake. Not purposely, just not as thirsty when I’m not training as hard and no reason to shove more calories in if my appetite isn’t there. Warmed on the bike. No knee sleeve or leg wrap today. Felt good. I was expecting this to be tougher with the lack of low intensity cardio but it wasn’t. I had looked online out of curiosity to see what one would cost. Wasn’t expecting over $750 haha. Calf raise work was good and easy. Had to improvise a little for the box touches as the box I use here is a 12” wood block. Sumo box touches left hamstring felt really tight. Regular box touches felt ok comparatively. Not as stiff as they felt last week. I think the extra ROM stretch is going ok. Band rows were good and powerful feeling. Push-ups were good. No real shoulder aches this time so happy about that. Hip airplanes were easy. No balance issues. Stretched the biceps to finish up warm-up prep. On to the weights. Log clean and push presses again. Goal today was up to 80% of what I felt I could hit for max single for the day. 20lbs jumps as has been the case. I wanted to do this deload week without any support gear like belts or wraps but I brought them for today as I wanted to top out at 245lbs. That way I could just use the empty log and add tens the whole way through. The first lift with the empty log was hot garbage all around. Every joint in my legs, shoulders and arms felt stiff and ached. Any my breathing was off. That needed to change right now. After that wake up, I really made sure I was treating the reps as if it were a max. Control and really pulling the log into my body on the clean and trying to settle the log on the shoulders before the press. Presses felt slow as I got above 185lbs but it was still feeling ok. Took a bit longer break before going for 245lbs. I feel my form was a bit better here on the press. Would’ve like it to go up faster but I feel it was still within the parameters of the day. Last item for the day was prowler pushes. I had done these the one week when changes were made due to my right knee aching up. That had been five sets of 100’ and had been alternatives for the medley weeks in case my knee didn’t like heavy backwards drags. Ten sets with light weight with a minute rest between sets. Just put a plate on each post on the back and got ready. Felt my “sprint” mechanics were a little off with how my hip felt. I slowed down on the first run as I thought I had reached the 100’ mark already but it was only the 80’ so I had to start up again. Got a good sweat going on these. This was it for the workout so I packed up stuff I needed to take with me to the contest (tacky/stone stuff) as well as my stuff that I could carry and fit in my car. The one lead shot bag burst so that took a long time to sweep up in a dustpan. Stretched before heading home. Just got to relax and recover before leaving Friday for Kentucky.