February 16, 2017 – Week 10, 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
45x10
95x5
135x5
185x5
225x3
275x8

Deadlifts
45x10 (bar on bumper plates)
95x5
135x3
185x2
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Step Ups (18” Box)
BWx25/25

Hyperextensions
BWx25
BW+45x10
BW+90x20

Crunches/Leg Raises
BWx30/BWx30
BWx30/BWx30

Stretching

Comments: Lower body session again. I’m generally not worried about these workouts anymore as I know that they are in my capabilities. Some symptoms in my SI joint and back from the previous session and I think it has more to do with getting stronger at the pulling exercises (pulldowns and supported rows) then doing anything that is off. The weight increased a bit on those exercises so my body is being pulled and stressed in different directions. But no worse for wear then it has been these previous two weeks. AMT for my workout warm-up. Heart rate read 162bpm at the highest. Calf raises were better than last time. Both styles of box squat went well. Hips were tight on the wide style but they had been tight the previous day too. Squat therapy followed and it went well. Some aches in my right knee on some reps but it went away as I tried to correct myself on each rep to ensure I was moving appropriately. I felt like I was moving faster on these this time. Box squats up next. Plan being to work up to two plates and a quarter for the top set with the aim being 3-8 reps. I can’t say I wasn’t nervous approaching this. Just had to tell myself I had this and stay focused. Each rep was controlled and deliberate. Hamstrings definitely felt these haha. Very happy to have no issues here other than just not being used to the weight. I had more in me as far as weight and reps. Then on to deadlifts. A bit different from the last time I did speed work. Less sets but more reps per set. Same weight too but with EOMOM rest. Normal style the first rep and then touch and go the other two reps. No banging the weight down, controlled the whole time. Despite being a strongman competitor since 2008, I’ve never done touch and go deadlifts. The negative on deadlifts has been a controlled drop for since forever. Always avoided them so this was a new movement pattern for me. Did if for the warm-up sets to try and get it grooved for the working weight. Felt weird but I think I will get used to it and it will be another tool for the toolbox. Shins took a beating on these haha. Only rep that I felt I lost form briefly was the second rep of the fifth triple. I tried to anticipate the touch and reversed the pull too soon. Didn’t feel as good as the other reps so lesson learned. On to the accessory stuff after that. Step-ups felt much the same as they have been. No issues there. Added a set to adjust to the weight on hypers as I bumped the weight up even more this time to try and get to the 15 rep range. I had to change how I gripped the weight as the plates are too slick to cradle in my arms like I was doing with just one plate. Almost matched what I got with 24lbs more weight for reps. Finished up with abdominal superset. Back down to 30 reps each to keep them conditioned. Another good one in the books.