April 27, 2017 – Week 8, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx12

One Leg Leaning Calf Raises
BWx6/6
BWx6/6
BWx6/6
BWx6/6

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)
BWx6/6

16” Box Squats
45x10
95x5
135x5
185x5
225x3
275x3
315x2
365x1
385x3

Deadlifts
45x15 (bar on bumper plates)
135x3
135x3
135x3
185x3
225x3
275x3
315x3
315x3
315x3

Leg Raises
BWx40

Band Side Bends
ABx25/25

Stretching

Comments: 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.