January 5, 2017 – Week 4, Day 2

5 Minutes Elliptical

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

Step Ups (18” Box)
BWx25/25

Hyperextensions
BWx25
BW+25x15

12” Rack Pulls
45x10
55x10

Shrugs
75x76

Crunches/Leg Raises
BWx25/BWx25
BWx25/BWx25

Stretching

Comments: 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.