5 Minutes Percor AMT
Leaning Calf Raises
One Leg Leaning Calf Raises
Regular Box Touches (12” Box)
Band Rows w/Biceps Stretch
Squat Therapy (16” Box)
Sumo Box Touches (12” Box)
Band Rows w/Biceps Stretch
Hip Airplanes (supported)
16” Box Squats
45x10 (bar on bumper plates)
Band Side Bends
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.