February 2, 2017 – Week 8, 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
225x5

Deadlifts
45x10 (bar on bumper plates)
95x5
135x3
185x2
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1

Step Ups (18” Box)
BWx25/25

Hyperextensions
BWx25
BW+66x21

Crunches/Leg Raises
BWx30/BWx30
BWx30/BWx30

Stretching

Comments: First time I think that I’ve come into the deadlift and squat workout with confidence in my abilities since the injury. Still have SI joint things going on but it is a lesser degree than it was the previous two weeks. Sometimes something flairs up for a minute or so but it generally goes away. AMT for my workout warm-up. Heart rate read 157bpm dropped down to 150bpm and then went back up. Not sure what that was about. Calf raises were a little tougher than usual. Probably because I didn’t do them last session. Wide box touches after that. No issues on anything. I was worried I wasn’t keeping good form but I checked and I think it was just in my head. Squat therapy followed. Knees were a little achy. Form felt fine, just maybe not as good as the last few sessions. Maybe just feeling off. Regular box touches felt fine too. Just like with wide style, I felt like I wasn’t keeping good form but things looked fine. Box squats up next. Plan being to work up to two plates and go for 1-5 reps. I didn’t have the best bar to make sure I was centered (no center knurling, ring spacing much wider than standard) so sometimes the weight didn’t feel easy. I got my spacing just right on the top set as it felt easier than the previous set. Could do a fair bit more I think. Then on to deadlifts. Goal to work up to ten singles of EMOM style lifting. I didn’t feel like it was a struggle to get to the bar and breathe or to keep an arch in my back. Fast concentric, deep breath at the top and control to the ground. Went better than expected. Actually felt like it was speed work weight. On to the accessory stuff after that. Step-ups felt much the same as they have been. No issues there. Hyperextensions next. I bumped the weight up a bit since I only did a small increase last time to try for 30 reps. The weight was noticed with the lower rep result this time haha. Finished up with abdominal superset. Five reps added to each set so it was quite tough to get through with no stops. But it was easier than I expected. Home to stretch and eat three double meat recovery burritos.