February 23, 2017 – Week 11, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (10” Box)
BWx25

Squat Therapy (15” Box)
BWx25

Regular Box Touches (10” Box)
BWx25

16” Box Squats
45x10
95x5
135x3
185x2
250x2
250x2
250x2
250x2
250x2

16” Rack Pulls
45x11
95x5
135x3
185x3
225x3
275x2
315x1
350x5

Shrugs
285x38
Added Straps
305x10

Crunches/Leg Raises
BWx30/BWx30
BWx30/BWx30

Stretching

Comments: February has been weird. It was below freezing two weeks ago and now it is pushing 80. Still have SI joint symptoms and whatever nerve damage in the leg. Left calf is still noticeably smaller and less toned but not really anything I can do about it but keep working at it. Again, it is not any worse than it has been the last month or so and nothing I’m doing appears to be making it any worse. Started out with the AMT. Heart rate up to 164bpm. Calf raises were alright. Right calf was really tight and it felt like it was going to cramp up immediately. Despite that, the exercise was pretty easy. I was trying to get through this workout a bit quicker due to a previously scheduled engagement so I didn’t have the heights right for the box on box touches. One of the risers was missing and I didn’t want to spend time locating it upstairs if that meant I would have to wait for the power rack to open up. I actually didn’t notice it was lower than normal at first. Both styles felt good on the hamstrings. My rush also meant that I had the squat therapy height and inch lower than normal. The extra depth was noticeable in my quads haha. Form felt alright. I feel it was up to par by the end of the set. Box squats up next. Same thing as two weeks ago with five doubles but more weight. I set these up as EOMOM style to keep myself on some kind of pace. No issues here. Felt good. Weight felt light on my shoulders and moved better than 225lbs did last time. On to rack pulls from there. Plan here was to work up to a set with 350lbs and hit one to five reps if it felt good. This was tough. Most stress I’ve felt on the lower back so far. Happy that I didn’t let my arch in the lower back get compromised. Definitely at my limit for doing these double overhand on this slick bar. Right hand was slipping by the last rep and it would have been doubtful getting another rep more haha. Shrugs to finish up the weighed work. Max reps on the first set and then more weight with straps for an easy ten more. Grip definitely felt like it was going to fail before the traps but they ended up tied at the end. Still getting a lot of reps here. Really liking how easy it is to get the figure eight straps on. Finished up with the ab circuit which again, wasn’t that bad. Home to stretch and eat meatloaf.