January 17, 2017 – Week 6, Day 1

5 Minutes Arc Trainer

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Regular Box Touches (12” Box)
BWx25

16” Box Squats
45x10
95x5
135x5
185x1

Dead Floor Presses
45x5
45x5
95x3
95x3
145x5
185x5
225x5
265x5
240x5

Pulldowns
80x10
100x10
120x10
140x10
160x10

Stretching

Comments: Felt rested from the weekend. Knee joints were achy and stiff today. Not sure why. I had to use the more beat-up Arc Trainer this time. The heart rate sensor wasn’t working so I didn’t get an accurate reading this time. Lot of bodies in the gym today. Calf raises started off well but definitely got harder in the last 10 reps. Sumo box touches were ok. Hamstrings weren’t nearly as tight as last time but definitely tightness in my left calf muscle. Knees ached a lot on squat therapy. Again, not sure why but it was a little distracting but I did my best to keep strict form. Regular box touches after that and also some knee aches but not as bad as the squats. Box squats up next. Bar was moving well, probably the best it has felt so far. Knee aches, mostly the right side, which has not been the knee that has been achy on the step-ups. No issues as I added weight. Worked up to 185lbs and did a single squat. Wanted this one to be strong and steady. Felt easy so that is good. Dead floor presses returned. Same as last time but sets of five. I went for just a small increase. Still working on get tighter under the bar. This is the first time on these that for the top set I can say I had more in me. I think a double was left in the tank at this weight. Final exercise was pulldowns. I wasn’t sure how these would go. I had lowball numbers and highball numbers. I went in-between those. Worked on feeling the muscles work, and pulling the back tight. Bringing the bar to my chest every rep and trying to keep any cheating out of it. I had a little bit of that on the last two reps of the last set but it was minimal. Still got issues with the left shoulder but it isn’t preventing me from doing anything yet. Home to stretch and eat.