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
45x15 (bar on bumper plates)
Band Side Bends
Some lower back aches and what not on the left side. Appears to be
present since Monday night. Not getting any worse, just noticeable.
Abdominals on the upper right side feel like they are cramping. Not sure
what that is about. Warm-ups felt good on AMT. Surprised that heartrate
only up to 150bpm. Calf raises were good. I think I lost count on the
one leg style going back and forth quickly so I may have done more than
planned. Box touches started things off (regular style) and they felt
good but then band rows and biceps stretch followed. Stretch felt good
again. Squat therapy went well. Always feel a fatiguing sensation in my
back from keeping the arch for that many reps. But it is good for me.
Then sumo box touches and another round of band rows and biceps stretch.
Some aches in the left side with box touches but kind of came and went
during the set. Hip airplanes I’m working on staying in control and
going slow. Gym was kind of crowded so space was at a premium. Speaking
of that, I had to wait a bit after all the light stuff to get an open
squat rack. Probably needed a breather though as I was dripping sweat
bullets. Box squats were up once a rack opened up. Working up to a top
weight with an aim of getting 1-3 reps with it. It is strange how
sometimes a set feels light on my back but just add a little more and it
feels a lot heavier. Last set prior to the top set was last session’s
top weight for a single. Slow and controlled but it felt tough. On the
top set, I did the reps slow and control. Trying to do these without
tapping into any reserves and doing it with a calm state of mind. Maybe a
little tougher than last time but I don’t know if it was from the
weight feeling a lot heavier on my back or the right knee feeling achy
on the set. But still good for more reps if push comes to shove.
Deadlifts from the floor after that. Big little change on these. More
reps and sets on the warm-up. Working on doing not just overhand grip
but alternating grip on the light stuff. Plan being to have the spine
and body use to any grip of pulling if required. Feels weird doing it
from being away from it for like almost 5 years haha. Grip was really
having issues with how much I was sweating. I had to bust out the chalk
for the working sets. Less working sets on the touch and go deadlifts.
Finally back to three plates. Kind of a big milestone as this was a
weight I did for one about three days after my injury and I couldn’t
budge it due to the pain (I had thought I was just really sore by that
point still). Now I’m doing it with supreme control. Really worked on
sitting back more this time around. Bar really scraped the shins on
those negatives haha. To end the session, leg raises followed by band
side bends. Leg raises always seem to feel good on the back. My body was
letting off a lot of heat as my glasses were fogging up while doing
these on the floor. Side bends were the easiest they have felt so far.
Home to stretch and eat. Going to either have to travel to the strongman
gym or at home before the thunderstorms start. Either way, I will need
to get up real early.