May 11, 2017 – Week 10, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx12

One Leg Leaning Calf Raises
BWx7/7
BWx7/7
BWx7/7
BWx7/7

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)
BWx7/7

16” Box Squats
45x10
95x5
135x5
185x5
225x3
275x3
315x2
365x1
405x3

Deadlifts
45x15 (bar on bumper plates)
135x3
135x3
135x3
185x3
225x3
275x3
325x2
325x2
325x2
325x2
325x2

Leg Raises
BWx50

Band Side Bends
ABx25/25

Stretching

Comments: Workout didn’t start off great as I got to the gym and realized that I didn’t bring my gym bag so had to turn around and go home to get it. Hoping that nothing from digging the garden was going to pop up while lifting this session. Not that there would be anything but never know. Warm-ups felt good on AMT. Heartrate up to 153bpm. Calf raises were good. Probably closest the leg difference has felt the same. Box touches started things off (regular style) and they felt good but then band rows and biceps stretch followed. Stretch felt ok. Squat therapy went well. No real fatigue in the lower back. Trying to adjust position so knees didn’t act up on me. Then sumo box touches and another round of band rows and biceps stretch. Hip airplanes are funny. I switched the side I started with to see if that perhaps woke up my other side. Maybe it worked. I feel like I need to redouble my efforts on these though to get a crisp and controlled movement. Box squats after that. Trying to put max force into each rep while staying controlled with the form. Bar felt light on my back until I got over two plates. Top set per usual going for 1-3 reps. Put my best effort into those three reps. Definitely getting harder. No knee aches this time thankfully. Happy to be repping four plates now. Deadlifts after that. Same as last time with the grips changing up on the warm-ups. Felt more comfortable this time doing these. Alternated grip still feels weird but I felt tighter and better with my form and my body. Weight increased on the deadlifts for the working sets a little but more sets and less reps. Still treating these as EOMOM style to keep a good pace but not too short or too long. Abdominal work to end the session. 50 reps felt like it was going to be a tall order but my endurance on these is getting better and I was definitely good for a fair bit more. About twice as many reps as I did when I started doing these. Band oblique stuff still pretty easy. Home to stretch and eat.