Week 3 Training 2-12-14 to 2-18-14

Week 3

2-12-14   Wednesday - Bench int + Dip/CU int + ABC

A. Bench Press @ 20X1, build to a tough set of 1

B1. Weighted Ring Dip Cluster @ 20X0, 1.1.1.1.1 x 4 sets, 1:45 min

B2. Weighted Shoulder Width Grip Pronated Chin-ups @ 22X2, 2-3 reps x 4 sets, 1:45 min

C. AMRAP Strict Ring Dip x 1 set

D. Hollow Rocks, 10 sec of good movement x 10 total sets, rest as needed b/t

E. Scap/Posterior Delt work

A. 250. Did not have a spotter so had to be conservative. Think 255/260 was in there. 

B1. 55,60,65,70 (3).  Just didn't have it for last 2 reps at 70#.

B2. 60,65,70,70.  

C.  23.

D. complete.

E. complete.  Cubans, l-lateral raises, side lying DB abduction, banded external rotation. 

+

posterior work

Deadlift  135x10, 155x10, 175x10.  Very easy, doesn't hurt at all. 

Back extensions  10,10,10

BSS 8 per leg at 20#.  Very easy. 

Air squats x 10,  Goblet Squat with 25# x 10.  Still felt good. 

The PT for my achilles is difficult. I had this awesome feeling when I started my PT that I was on my way back to health. That is NOT the case. I still have a really long way to go. When I first started the progress was quick. I couldn't balance at all on left leg on day 1. Day 3 I was having no problem balancing. Now the progress has slowed greatly and it isn't as easy to see the light at the end of tunnel. Everything I read said this was a 8 month injury. I'm only 9 weeks post -op but it is still hard to stomach. I still can't walk properly and the exercises are painful and discouraging. The progress is slow and there is still so much thickness surrounding the tendon. 

Thursday - AD Supra Aerobic 

30 x 30 sec Airdyne @ 90-92%/60 sec Airdyne @ 50% - again, try to push this 20 sec pace to the point of almost feeling "too hard" or "not recovered" for the next set

+

15-20 min hip flexor/pec stretching

704 calories I think. I didn't write it down and forgot.  Was getting 14-18 calories per 30s set. 18 at the beginning and 14 towards the end. 50% efforts got progressively slower towards end as well. 

Friday - Bench mod/emom + Horizontal Row int + LBC

A. Bench Press, 2 reps @ 80% RM per min x 10 mins

B. Single Arm Ring Rows @ 30X3, 4-5 tough reps x 5 sets/arm, 30 sec b/t arms - keep hips square, keep shoulders square

C. Ring Rows @ 20X0, 8-10 reps x 3 sets, 1 min

D. Weighted Side Bridges, 20 sec per side x 8 sets per side, 20 sec b/t sides

A. complete at 205#. 

B. complete. 

C. 10,10,8

D. complete.  first 5 sets with 19# chains. last 3 with 38#. 

Have a weird pain going on towards right pec. Previously my shoulder was the problem. It has moved towards the pec. I may have to decrease volume of benching/dips if it persists.  

Saturday - AD MAP

4 x 5 min Airdyne @ 85-90%/5 min Airdyne @ 50% 

+

15-20 min hip flexor/pec stretching

122,120,118,117 calories during the working sets. Decent effort and pacing today without a huge drop off. 

Sunday - Press int + Bench speed/emom + Horizontal CP stamina

A. Medium Grip Bench Press @ 10X1, 2 reps @ 60% Bench 1 RM per min x 10 mins

B. Seated KB Press @ 24kg/arm @ 20X0, AMRAP x 4 sets, rest as needed

C. Scap/posterior Det work

D. 2 rounds time:

20 L Arm KB Rows @ 32kg

20 Ring Push-ups

20 R Arm KB Rows @ 32kg

20 Hand Release Push-ups

A. did 3 sets and shut it down. Have a shoulder/pec strain going on and this was aggravating it. 
B. 8,7,7,7.
C. complete
D. 5:55.  subbed DB tricep extensions with 45# and banded tricep pushdowns for the push-ups because of shoulder. 

Monday - AD low %'s

60 min @ moderate effort:

30 low box step-ups

15 Hang Muscle Snatch @ 20kg

60 sec front bridge

15 Shoulder Press @ 20kg

30 cals Airdyne

8 rounds in 52:30. Was a bit short on time so had to cut it there. 12" step-ups very controlled. Bridge was hardest part!