May 4, 2017 – Week 9, 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

16” Front Box Squats
45x10
95x5
225x3
225x3
225x3

16” Rack Pulls
135x9
225x3
315x3
405x3
455x1
Added Straps
475x5

Hip Airplanes (supported)
BWx7/7

Crunches
BWx40

Band Side Bends
ABx25/25

Comments: Knee is feeling better. Left side of lower back still tender. Slightly better from Saturday but present. Feel it the most upon getting out of bed but it lessens after I’m up and moving around for a bit. Got to continue to keep an eye on it and see how it responds to activities. Started out with the AMT. Heart rate up to only 151bpm. No issues in either tender area here. Calf raises felt good albeit a bit tougher than last session. 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. Squat therapy was alright. No concerns this time. Kept working the form to make sure my knees didn’t feel achy. Then time for weights. The adjustable squat rack was in use so I went with the tiered squat rack for the front box squats. Weight is still relatively light so I didn’t have an issue with doing them from the low unrack height or walking back a bit. Light warm-ups were pretty easy. The jump to the working weight is still a bear. Two plates a side for three sets of three going EOMOM style to keep a pace going. That first unrack was rough on my knee but that went away quick. Definitely a lot tougher than last time I did these. Felt these a decent amount in my tender area in the lower back. Then rack pulls. Continuing to increase the weight and aiming for 1-5 reps on a top set. This time quite a bit different from the usual work up in weight. Starting right at a plate a side and doing alternating grip reps. First three double overhand, next three over-under and the last three under-over. Then sets of three alternating each rep, adding a plate each time. Getting the body used to it. My plan then was to do the last accumulation set single double overhand and then do the working set with straps. I was feeling some aches in my SI joint after each set but it wasn’t getting worse (or unbearable). 475lbs felt ridiculously tough. Didn’t thing 20lbs would feel like so much more. It was tough but I got five reps. Wasn’t expecting how the figure 8 straps pull at an angle (compared to just straight down with normal straps) would feel on my forearms and wrists (most I’ve done with them before this was 305lbs) so it was a good learning experience. I had realized in my haste when I was about halfway through rack pulls I had forgot hip airplanes so I waited until I was done to do them. Injured side has greater issues with balance still but I have better control of the movement. Abdominal work followed that. Easy set of crunches into easy obliques with bands. Stretched and then home for recovery burritos. Need to continue making sleep a priority to help with recovery.