5 Minutes Elliptical
Leaning Calf Raises
Sumo Box Touches (12” Box)
Squat Therapy (16” Box)
Regular Box Touches (12” Box)
16” Box Squats
Step Ups (18” Box)
12” Rack Pulls
Sleep wasn’t as peaceful as I would have liked. Work was stressful and I
think that might have made my SI issues act up more than normal. Can’t
be helped some times. Elliptical went well. Heart rate only up to 153bpm
which is the lowest for this cardio warm-up so far. Calf raises not as
easy as last session but still okay. Felt tough for the last five reps.
Both versions of box touches felt good. Some aches in my left hip on
wide style but I think it was more just because that was the one I did
first then anything being different. A lot of the achiness went away
during squat therapy. Still doing well here. Box squats with weight
still going well. Playing around with what I initiate in my head first.
Some reps thinking “arch” for back and some reps thinking “open” for
hips. The set with added weight felt more comfortable this time as I
figured it would. Step-ups after that. Left knee was aching but not
pain. Might just be the big temperature shift the past two days. Lower
back was surprisingly fatigued doing them this time. After that was
hyperextensions. No weight for first set and a little more weight than
last time for some reps. Didn’t take as much out of me this time around.
Rack pulls again. Same as last week but 2” lower. Same as it has been
with first set just the bar and then a little more for a second set.
Again, making it feel like nothing and focusing on arch and tightness.
Bar height has gotten to the point where I can load my hamstrings
getting to the bar. After that was a set of shrugs. I added bit of weight
to the rack pull weight. Idea to get good quality reps and work support
grip endurance. Really didn’t tax my grip that much and I stopped
because my neck and tarps were just getting too stiff and full of lactic
acid. I imagine it will be hard to turn my neck for a few days with the
reps haha. Ab work adjusted from last time a bit. Crunches and leg
raises supersetted. Goal was to do both sets of each back to back with
no rest. I only stopped briefly to let out a belch so success. Stretched
and home to eat.
Shoulder Specialization - John McCallum
19 hours ago