March 9, 2017 – Week 1, 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” Front Box Squats
45x10
95x5
135x3
135x3
135x3
135x3
135x3

16” Rack Pulls
45x10
95x5
135x3
185x3
225x3
275x2
315x1
365x1
375x5

Crunches
BWx35

Stretching

Comments: No issues from the previous workout so that is good. I was expecting more aches in the SI joint but nothing of note as of today. Started out with the AMT. Heart rate up to only 151bpm. Calf raises were alright, just didn’t feel as on point as the last workout. Right calf felt tight but it was still quite easy. Both styles of box touches went well. Getting the hips and hamstrings ready. Felt the squat therapy in my quads a lot more than I usually do. It wasn’t like I changed the box height by mistake or anything. The both power racks were in use so I waited a bit. The tiered one opened up but I was hoping the guy in the adjustable one was done with squats but then he went on to do overhead and I knew I couldn’t sit around anymore. New one this training with front box squats. Warm-up to the working weight for five sets of three. Not heavy at all but getting used to it again. I have been doing front squats with straps for a few years now but I don’t feel I have flexibility issue so back to no straps. Felt weird having weight on my clavicle and so close to my throat at first. But I got better as I did more. I set these up as EOMOM style to keep myself on some kind of pace. Moved well. A little harder to brace like regular box squats but still felt in control on these. On to rack pulls from there. The guy doing overhead pressing on the power rack finished and then proceeded to do pull-ups. Wasn’t having any of that with other pull-up spots around haha. Same as the last time, working up to a set weight for anywhere from one to five reps, depending on how I felt. Of course I was aiming for five. No question. Bar felt light at the start but really hammering this form stuff is tiring for sure. 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. Felt heavy. Grip held up but it was tough. I thought I had only put 10lbs on to what I did last time and was surprised it felt so tough. I didn’t realize until I got back home that it was a 25lbs increase and I felt better haha. I feel like I will be going over four plates soon. Easy set of crunches to finish up the session and then home to stretch and eat.