January 19, 2017 – Week 6, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Regular Box Touches (12” Box)
BWx25

16” Box Squats
45x15
95x5
135x5
185x2

Step Ups (18” Box)
BWx25/25

Hyperextensions
BWx25
BW+45x25

16” Rack Pulls
45x10
75x5
105x5
135x5
165x5
195x5
225x6

Shrugs
225x41

Crunches/Leg Raises
BWx25/BWx25
BWx25/BWx25

Stretching

Comments: I was very anxious for this workout. Discomfort in my SI joint all day and tenderness in the left hamstring. But not letting that stop me. All of the ARC trainers and good elliptical machines were in use so I tried a different one. Open range so I really could make my strides as long or as short as I wanted. Really weird feeling. Heart rate up to 162bpm. I may use this one as it is less motion restrictive than the ARC trainer or elliptical. I think my knees appreciated not being locked in a set plane of motion. Calf raises were slightly better than last time. Not the easiest but a lot better than last time as far as how they felt and fatigue. Appreciated the wide stance box touches with getting the hamstrings looser. Still tightness in the left lower leg. No knee issues with the squat therapy. Must have been a fluke last session. Really managed to keep upright posture on these. Regular box touches also good with getting hamstrings warm. Box squats after that. Same as last time but one extra rep on the last set. Felt better than last time. I was feeling a surprising amount of fatigue in my lower back by this point. Not pain so no stopping here. Little stiff in the lower back on the step-ups but no knee issues. Hyperextensions after that. Same as it has been. Added more weight and went for max reps. Such a deep burn in the hamstrings and glutes on these haha. Then came the exercise that was keeping me awake. Rack pulls with actual weight on the bar. Light and then adding weight to a comfortable top set of five. Goal set for between 185lbs and 225lbs. Since most of the work has been lowering the height of the rack pulls to the floor, going back to the top felt weird as it felt like such a short range of motion. My hamstrings and lumbars have gotten stronger as it wasn’t hard to get into position. I felt I could do a lot more if pushed. I stopped where I did as I was feeling my lats cramping up pretty good on the last two sets and I didn’t want to overdo it. This 170lbs more than when I last did these so it is progress. I was so focused on my form that I lost count of my reps on the last set and did an extra one. No harm done. Max reps set of shrugs again. Used the top rack pull weight here. Surprisingly easy. tarp endurance and grip endurance are much closer at this weight haha. I stopped when it felt like I would have to cheat up the next rep. Abs to finish off the session. Still tough but much easier than last week.