May 25, 2017 – Week 12, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx47/47

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
405x1
425x3

Deadlifts
45x20 (bar on bumper plates)
135x3
135x3
135x3
225x1
225x1
225x1
315x1
345x2
345x2
345x2

Leg Raises
BWx50

Band Side Bends
ABx30/30

Stretching

Comments: Not getting as much sleep as I would have wanted this week but still feeling alright. Funny how beat a deep tissue massage can make you feel some times haha. Gym parking lot was sparse but inside the weight room was packed. Warm-up on the AMT. Heartrate up to just 148bpm. Calf raises followed. Still having issues with the lagging side keeping up with performances from last week without interruption. Just aiming for one rep more each time now. Other side makes it look like nothing. Box touches started things off (regular style) and they felt good with the band rows and biceps stretch. Stretch felt ok, no noticeable tightness in either shoulder like last few sessions. Squat therapy was alright. Knee aching was present but not as bad as last week where it took a while to get things to feel good. Then sumo box touches and another round of band rows and biceps stretch. Hip airplanes felt good. I had one rep where I lost my balance so I did another one to make up for it. After that, I had to wait about 20 minutes for the power rack to open up. Weights for box squat are getting to the point where using that tiered rack to half squat the weight up would be detrimental to the workout. I didn’t really cool off from that long of a wait as I was pretty warm just sitting there. Always running hot on this workout it seems. Felt even more so than last week when it was 90. Then it was time for box squats. I had hit my goal last time of four plates with no support equipment so like the deadlift, that will be the last weight without a hard belt going forward. As with previous heavy box squat sessions, working up to goal weight and aiming for 1-3 reps. As I have been doing with other exercises these past two weeks, I’ve been getting used to using my hard belt for lifts. I figured that squats wouldn’t be that bad as it would be more of a breathing issue but I’ve been working the bracing on these. Rehband belt on for the last single and then time to work on the top set. Belt didn’t make this any easier on my legs but I definitely noticed the increased stability in the lifts and being able to go for that next lift with less hesitation after locking out the previous rep. Had a decent lower back pump going into deadlifts. A little bit different from the last time but similar enough. Grip changing sets and during sets to work the musculature in supporting structures from all the different positions. Back was pretty toasty by this point. Working weight was for three sets of doubles and I did them EOMOM style as I have been doing to keep a consistent pace going. The increased weight was definitely noticed on that first set. Abdominal work to end the session. High reps on the leg raises (felt good on my back) and band obliques to end the workout and then home to stretch and eat.