April 13, 2017 – Week 6, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx10

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

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx5/5

16” Box Squats
45x10
95x5
135x5
185x5
225x3
275x3
315x3
365x3

Deadlifts
45x10 (bar on bumper plates)
95x5
135x3
185x2
225x1
300x3
300x3
300x3
300x3
300x3

Leg Raises
BWx40

Band Side Bends
ABx25/25

Stretching

Comments: Some joint issues acting up. Knees aching and some aches in the hip and SI joint area. But not too bad, just noticeable. My worst days this cycle is like what my best days were last cycle. Still having odd feeling in the left biceps. Uncertain if it is from chest or shoulder “pulling” at it. Been doing what I can to promote healing/recovery with sleep, food and massage. My hope is it just my body getting used to the increased workload with the crush strength on stone of steel with a delayed effect. I remember the first cycle that I didn’t have quad soreness until the third week with the bodyweight squat work. Anyway, on to the workout. Started out with the AMT. Heart rate up to only 155bpm. Left biceps made me aware of them the whole time though. No pain, just that odd “tugging” feeling. Calf raises were good with both leg style. Still a little disparity between the legs on the single leg style but getting better still. Barely noticeable at this point. Still a visual difference between them. Little adjustment to this workout. Box touches started things off (regular style) and they felt good but then band rows and biceps stretch followed. Adding these in to see if they help with the tight biceps. Rowing motion didn’t cause the odd sensation so hopefully that is good. Knees were aching before squat therapy but really no issues when doing them. Knee ache kind of went away as the workout went on. Then sumo box touches and another round of band rows and biceps stretch. Some aches in the left side hip and SI joint on the box touches. Hip airplanes followed. I might be overcomplicating these. Balance is still tough. Trying to stay at 45 degree angle to the floor. Did a few more than listed as I lost my balance mid set and restarted. Need quality reps. Weight work up with box squats. As has been the theme with these this cycle, working up to a top set with an aim for 1-3 reps. Plate and a quarter for the top weight. No doubts I would get it, just a matter of how tough. Lower back pump was present as I was warming up on these. Biceps and shoulder felt tight at the start but calmed down as I did these. Most of the working up sets felt heavy. Slow and steady on the top set. Not an all-out effort, at least a double at this effort. Then deadlifts to finish up the weight portion of the workout. Same as last time with tempo, sets and reps, just more weight. I was worried that this was a bridge too far with the first work set as it felt slow and the subsequent reps of that set felt like I was struggling to stay tight. Luckily, the second set alleviated those concerns as it felt like everything was on point. Felt like a world of difference in difficulty between that first and second set. I felt I got better as the sets went on too. To end the session, leg raises followed by band side bends. Leg raises seemed to help deload my spine a little. My weak side on the side bends didn’t feel so tight this time. Home to stretch and eat recovery burritos. Still got to keep an eye on the biceps/shoulder/chest thing to make sure it doesn’t hamper things and avoid things that might make it an issue.