February 9, 2017 – Week 9, 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
135x3
185x2
225x2
225x2
225x2
225x2
225x2

16” Rack Pulls
45x10
95x5
135x3
185x3
225x3
275x3
315x5

Shrugs
265x42
Added Straps
285x10

Crunches/Leg Raises
BWx35/BWx35
BWx35/BWx35

Stretching

Comments: Today wasn’t a good one. The workout went well. Snow in the morning caused things to become stressful later. Body not feeling too hot. Not the injured areas. Just achy joints and muscles. Like I got a cold or something but affecting ears, nose and stomach. But nothing that will keep me from putting the work in. Heart rate was up a bit on the warm-up. Topped out at 167bpm. Calf raises were slightly better than last time. Not the easiest but a lot better than last time as far as how they felt and fatigue. Wide stance box squats felt good on the hamstrings. Tight muscles in my thoracic spine were definitely present this workout and woke up on squat therapy. They started off well but at around the 9th rep my knees ached and it wasn’t until about the 13th rep that I got to not having my knees aching. It didn’t feel like I had done much different between the first and the last rep though. Regular box touches also good with getting hamstrings good and ready. I unfortunately had to wait for about 20 minutes for a rack to open up to do box squats. The one that became available was the shorter rack that isn’t adjustable. Weight is still within my capabilities so it was fine for today. Doing twice as many reps with the weight from last week but over many sets. Felt the back muscles on the walking out and walking in of the weight. Trying to be controlled and then lifting fast on the concentric while keeping in line. I want to move fast but not sloppy. No knee issues on the squats, just some aches on the unrack. I had to wait some more before I could get to use the other rack to do the rack pulls. Plan just like the squats were last week by working up to a top set and going for what felt good. I really wanted three plates for five. Same bracing and breathing as deadlifts last week. Thankfully, no real SI joint or back issues on these. Some slight aches after getting above two plates. Grip definitely getting taxed with the double overhand on the top set. Happy to be doing this kind of weight again as this is most I’ve done on a deadlift variation since May of last year. It was kind of tiring moving that many plates around haha. Max reps set of shrugs again. Traps and grip failed at about the same time. 20lbs more than last time and an extra rep. A second set was done with straps. Didn’t need them but the plan was more weight for ten perfect reps. Got to finally try out my figure 8 straps and they work great. With the rumbles in my stomach, I wasn’t keen on the abdominal work but it had to be done. More reps than last time. Surprisingly, this wasn’t as hard (other than the initial “oof” of laying on my back haha). Going to try and get some rest and see if that helps with whatever issues I got.