January 24, 2017 – Week 7, Day 1

5 Minutes Cybex 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
185x5

Incline Bench Presses
45x10
95x3
95x3
125x5
155x5
185x5
215x5
195x5

One Arm Dumbbell Rows (supported, tripod)
60x8/8
70x8/8
80x7/7 (miscounted)
90x8/8
100x8/8

Stretching

Comments: Past the halfway point in this cycle. Still got SI joint issues but they haven’t worsened. Just an annoyance but it is keeping me on edge. I had hoped rest and days off just walking would make it go away. I’m doing more work so with this kind of injury, it is to be expected. However, nothing I’m doing (at least while I’m doing it) is making it worse so that is at least one positive. I’m watching it very closely. So other than that stress, on to the actual workout. AMT were all in use so I did the Arc Trainer. BPM only got up to 156 so I’m definitely adjusting to the warm-ups. Calf raises went about as well as they have been. Some fatigue going into the last eight or so reps. Got some good blood flow going with both styles of box touches. Definitely some tightness in my left side erectors and glutes. Squat therapy went well. Not quite as upright as the last few sessions but I felt this was best my upper thoracic spine mobility has been on these. Box squats felt good. I had to use the half rack again. I feel the unracks were better this time; I made sure I was under the weight before trying to get it low bar style. Top set, I made sure I treated each rep with control and worked on my bracing and breathing. Then on to upper body work. Well not right away. I had setup the area and as I was putting away the stuff from box squats, someone took up residence on the incline bench so I had to wait about 20-30 minutes to get on the incline bench. Thankfully, I did not cool down much. Incline pressing for fives this time. Same as last time with working to a top set and then a down set with about 90% of that set. Big change was putting my feet against the wall in front of me in order to make my lower body be engaged in bracing my lower back and midsection. Better to protect that area and allowing for a more stable base to press. It felt good with just the bar so I went for a fairly large jump from my planned attempts. Got tough near the end on the last set but I got it. Down set felt good as well without wrist wraps. Then on to one arm dumbbell rows. Same as last time, just aiming for more weight with less reps. This one was concerning me but I knew I should be fine if I just brace the hell out of my midsection and keep a tight arch in my back. It was more an anti-rotation exercise until I got up to the last two sets. I think I miscounted the third set since it was easier than expected (most dumbbells at the gym are thick handle after 65lbs). It definitely felt like a back exercise for those last two sets. Grip still good, but each time I do these, the top set always feels like I’m at my limit with keeping the core tight and not just heaving the weight up. But I get better each time and the weight becomes a stepping stone the next session. Stretched and home to eat. Just got to keep watch on the SI joint stuff, monitor it and try to continue to promote recovery.