March 23, 2017 – Week 3, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx20

One Leg Leaning Calf Raises
BWx5/5
BWx5/5

Sumo Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Regular Box Touches (12” Box)
BWx25

16” Front Box Squats
45x10
95x5
165x3
165x3
165x3
165x3
165x3

16” Rack Pulls
45x10
95x5
135x3
185x3
225x3
275x2
315x1
365x1
405x5

Crunches
BWx35

Band Side Bends
ABx35/35

Stretching

Comments: Still have aches in the SI joint area but it hasn’t gotten worse and it has been about the same, maybe slightly less, then it was earlier this week. Nothing I’ve been doing (sitting, walking, standing, etc;) has really affected it so there is that. Started out with the AMT. Heart rate up to only 155bpm. Not bad. Calf raises were good with both legs but really tough with just one. More sets of one leg this time. I think it was because this session I went right from two leg style to one leg and all sets with no break. Calves need to get used to it to improve. Both styles of box touches went well. Getting the hips and hamstrings ready. Felt the ache more so on the sumo style than the regular style. No issues with squat therapy. Felt pretty good. Tried to work on bracing and squatting into the arch. The power rack was kind of in use so I used the tiered squat rack for front box squats. Still fairly light so not really an issue at this point. Same as last time with working weight for five sets of three but more weight. Kept to the EOMOM style to keep on some kind of pace. I feel like my third set was my best one on these. But they all felt good. Breathing was better this time. Rack pulls after that. As it has been the previous two sessions, working up to a top set of 1-5 reps with the goal weight. Goal weight was 400lbs but it was so close to four plates. Four plates looked nicer, sounded better. I wanted four plates. Didn’t feel as exhausting to keep my form this time. No SI joint issues with just the bar so I figured I’d be good to go as long as my form was strict. Brace, pull, big breath and controlled lowering each rep. I put chalk on my hands for the top set to improve grip to keep my hands from slipping with the worn down knurling on the rack bars. Grip was tough but held up until the end of the set. Very happy to be at four plates. Just 150lbs under my PR on this (that is with belt and straps). After that, it was an easy set of crunches and then some side bends with a band. I was did 35 reps on the side bends instead of 25 reps by mistake. I had glanced at my sheet for the workout and assumed it was 35 reps for all the abdominal stuff. Hopefully nothing from today flares anything up tomorrow. It can be hard to tell as sometimes it shows up two days later. Home to stretch and eat.