May 18, 2017 – Week 11, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx43/43

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” Front Box Squats
45x10
95x5
135x3
185x3
225x3
250x3

16” Rack Pulls
45x20
135x3
135x3
135x3
225x1
225x1
225x1
315x1
315x1
315x1
405x1
455x1
Added Straps
500x5

Crunches
BWx45

Band Side Bends
ABx30/30

Stretching

Comments: Body felt good. Other than it being hot. Up to 90. Started out with the AMT. Heart rate up to only 144bpm. Felt relaxed doing it. Calf raises were good. Improved the number of reps by a good bit. May need to switch sides with the one I start with next time as the “strong side” was struggling to match the reps. Box touches felt good with both styles. No aches doing regular style but some doing the sumo style. Rows felt good on the upper back and stretching helped my tight shoulders. Right shoulder felt a lot tighter than the left. Squat therapy was only so-so. Knees just kept aching and that didn’t really stop until I got about 20 reps into the set. Not sure what that was all about. Hip airplanes were pretty good. The balancing on one leg to prep my body for the exercise seem to help. I stumbled a little on one rep so I did another to have a good rep. Then time for squats and pulls. Front box squats were a bit different from usual. Got to use the squat rack so I could unrack from much higher. More sets to warm-up, working up to 250lbs for a triple. Trying to move fast on these. Big breath of air and staying tight in the midsection. Then rack pulls. Continuing to increase the weight and aiming for 1-5 reps on a top set. Another change on these. Back to using the bar for the first set but double the reps with changing grips. First half double overhand and the second half double underhand. Felt weird doing rack pulls with that grip. A lot more sets working up to the top weight, changing grip each set (doh,o/u,u/o). Second to last set, I put on my belts (rehband and hard belt). Still using the smaller belt for now as it can take some getting used to the big ratchet belt. Either my midsection or my lowerback have gotten thicker as I have definitely lost a notch on the belt. The working set was with straps and was to just be five plates but that is so close to 500lbs so I added the chips on the bar. Bar speed looked good up until the last one. Lower body still doing a lot of work but my back didn’t feel compromised so that was good. 55lbs off my 5rm on these. Abdominal work followed that. Easy set of crunches into easy obliques with bands. Stretched and then home to eat.