March 30, 2017 – Week 4, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx5/5
BWx5/5
BWx5/5

Sumo Box Touches (12” Box)
BWx25

Hip Airplanes (supported)
BWx3/3

Squat Therapy (16” Box)
BWx25

Regular Box Touches (12” Box)
BWx25

Hip Airplanes (supported)
BWx3/3

16” Box Squats
45x10
95x5
135x5
185x5
225x3
275x3
315x3
350x3

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

Leg Raises
BWx35

Band Side Bends
ABx25/25

Stretching

Comments: SI and lower back have had slight aches this week. Possibly just from doing new movements (hip airplanes) or adding weight to stuff (50lbs increase on viper presses). It hasn’t gotten to the point where it is anything to the level of what I would consider pain and is still minimal discomfort. Just continuing to monitor it and make sure form is strict and nothing exacerbating it. Started out with the AMT. Heart rate up to only 155bpm. Not bad. Calf raises were good with both leg style. Still a little disparity between the legs on the single leg style but getting better. Still a bit weird the weak side is having a better time compared to the strong side. As with last session, next was a kind of superset of box touches with hip airplanes. The achiness was more present with the sumo style compared to conventional style on box touches but it could just be because it was first in order and I was bit warmed up and loose. Hip airplanes definitely need work. Trying to improve my form and performance to get the benefits of the exercise. Squat therapy broke up the superset. Some knee achiness on the first few reps in the right side but it went away as I got the cues down better. Lower back was feeling pretty fatigued by these. Box squats after that. Plan was to work up to 350lbs and see what happened, just like last time I went heavy on these. One to three reps. While the weight isn’t heavy really compared to what I used to do, it is better to be safe than sorry so I had the safety pins put in. May need to lower them if I go heavier as the weight pushing down might cause me to kiss the rails with the bar with heavier weight. Again, working on sitting into the arch while bracing. A bit tougher than last time since this was decent jump in weight compared to previous box squat sessions and the preceding set was the top set last time. Tough but it was done. Deadlifts from the floor after the box squats. Same weight as last time but less sets, more reps with the touch and go style. I wasn’t too sure how this would go. Warm-ups felt slow and heavy. Perhaps I was unintentionally saving myself for the money sets. I remembered that the weight felt slow last session too. However, the first pulls of these sets felt quite speedy. The subsequent reps felt slower though but video seems to suggest otherwise. The time under tension with the controlled lowering of the weight seems to be doing the trick here. I feel like I reached peak speed by the third set and stayed near that level the remaining sets. Really surprised me how crisp these felt compared to my warm-up sets and to last times deadlifts. After the squats and deads, I finished up with a set of leg raises. Felt good on the tender areas in the lower back. Then side bend with a band. Got the reps right this time. Felt like a good session and felt less aches by the end. Could just be from endorphins and the like from lifting. Home to stretch and eat and sleep.