March 2, 2017 – Week 12, 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
275x2
300x1

Deadlifts
45x10 (bar on bumper plates)
95x5
135x3
185x2
250x2
250x2
250x2
250x2
250x2
250x2
250x2
250x2

Step Ups (18” Box)
BWx25/25

Hyperextensions
BWx25
BW+50x10
BW+100x22

Crunches/Leg Raises
BWx30/BWx30
BWx30/BWx30

Stretching

Comments: After the stressful days, it was good to be able to catch up. Still need to get sleep. Getting more feeling (good and bad) in the left calf muscle. Not sure if that means the nerve is getting better or not. As I’ve been noticing the past few sessions, walking and warm-ups seem to calm the symptoms quite a bit. AMT for my workout warm-up. Heart rate read 162bpm at the highest but it went down to 155bpm pretty quick. May not check it in the future if the readings jump like that. Calf raises were good. Right calf still feeling pretty tight on these but it wasn’t like last time where it felt like it was cramping. Both styles of box touches were good. Felt like I just getting a good sweat going and getting the blood pumping. Squat therapy also felt pretty good. Any time I felt like something was slightly off, I corrected it the following rep. I also didn’t mess up the heights on these or box touches this time. Box squat after that. Goal just to work up to 300lbs for a single. Didn’t feel like that would be that hard since I did several reps with 275lbs last time these were the focus. I was feeling quite a bit of lower back fatigue and the jump from 225lbs to 275lbs was noticeable. 300lbs was solid though. Then on to deadlifts with the touch and go style. More weight, less reps but more sets. Did these with EOMOM rest. Lower back definitely felt fatigue and I didn’t feel as speedy as I did when the bar weight was 225lbs. Still working on the form, trying to not hyperextend at lockout. I feel I got better as I did these. Scraped my right shin a little and drew some blood. The high rep stuff followed. Step ups felt good. Good little sweat going and no knee issues. Hypers after that. I went up in weight and I didn’t think I would do so great with how my lower back was feeling. Did the same thing as last time doing half the top weight for a set to prep. Surprised myself by getting two reps more than last time with 10lbs more. Felt good and tough on my lower back and hamstrings. Finished up with abdominal superset. Still tough but easy if that makes sense haha. One more to go.