March 17, 2017 – Week 2, 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
275x3
315x3

Deadlifts
45x10 (bar on blocks)
95x5
135x3
185x2
225x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1

Leg Raises
BWx35

Stretching

Comments: Definitely need to catch up on sleep. Felt some of the ache symptoms in my hip/SI joint. Nothing has changed that I can think of and it may just be my body catching up from the shoveling and with the increasing workload on the lower body. But I’m not concerned. AMT for my workout warm-up. Heart rate read 164bpm at the highest. Calf raises were good. Left calf felt like it was giving me some resistance rather than passively getting into position so maybe that is improving a little as well. Slight ache in my left hip on the box touches but the high reps felt really good on the hamstrings. Squat therapy was pretty easy. Didn’t feel like I had to fight myself to keep good form. My lower back was feeling a little stiff when I finished and relaxed haha. Box squats after that. Plan was to work up to 315lbs and see what happened. Aim for at least one but no more than three. Any time I get the max and min for the reps or weights, I’m aiming for the max. I knew I was getting it and only if something was seriously wrong would I not get three. Warm-ups on squats felt pretty good on the lighter weights. Still getting used to the heavier stuff (relative at this point) on my back. I could definitely do more with 315lbs but the reps I did were slow and controlled. More could be done but not like a million reps with good form. Deadlifts followed. Kind of a hybrid of the first deadlift singles workout and the previous doubles with touch and go. Ten singles with heavier weight done EOMOM style. Working on a getting a strong and solid start and then very controlled lowering of the weights. Didn’t feel as speedy as it had been with 225lbs but it is 50lbs more and technically the most weight I’ve pulled from the floor since the injury for a single anyways. Weight is increasing and it doesn’t feel like my form is breaking. Hamstrings started to feel a little tense by the eighth set but still felt good on all sets. After the squats and deads, I finished up with a set of leg raises. Not as easy as crunches but felt good after the squats and pulls on my abs and hips. Home to stretch and eat.