June 8, 2017 – Week 2, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx49/49

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
95x4 (miscounted)
135x5
185x5
225x3
275x3
315x2
365x1
405x1
435x3

Axle Deadlifts
72x10 (bar on bumper plates)
72x10 (bar on bumper plates)
116x5
116x5
200x1
200x1
275x3
275x3
275x3

Leg Raises
BWx50

Band Side Bends
ABx35/35

Stretching

Comments: Not the best workout. I got what I expected and wanted but it was tough. My own stupidity. I forgot to take my medication the day before so I had to experience withdraw symptoms all night, finally feeling better by lunch time today. I was thinking about the last workout for this week as being harder than this one and it was tough to keep focus on the obstacle before me. So I knew this wasn’t going to be a super duper session. Warm-up on the AMT. Heartrate up to 154bpm. Calf raises followed. Calves were tight but no issue getting the reps with either side. 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. Shoulders were sore/tight on the first set of band rows. Squat therapy went well. Not as good as last week but still pretty good. Kept adjusting my stance during the set to see what felt best on the knees. Then sumo box touches and another round of band rows and biceps stretch. I figured that hip airplanes wouldn’t be so keen this session. Balance was tough on my damaged side. No issues on my other side. Got to keep it up. Then on to box squats. Trying to put effort into each rep. Miscounted the second warm-up set and only did four reps. Always a lot of forehead sweat on this exercise haha. As with previous heavy box squat sessions, working up to goal weight and aiming for 1-3 reps. Little soreness in the left side of my lower back working up in weight. Hard belt on for last single before working set. With the night I had, I knew this would be tough. Felt a lot tougher than two weeks ago. Not a max effort as I feel I had at least another rep in the tank here. Still more weight than last time so progress continues. Fairly big change on the next part of the workout. Still doing the deadlifts but swapping out a barbell for an axle. Even light it feels so much different with the bar being away from the body more. Definitely noticing the soreness in my lower back on the left side so good way to monitor if my form is on point. First set with bar DOH and second DUH. Then switching alternating grips on the next two warm-up set pairings. Bar left an unique stain on my shins and socks. Working sets done DOH. Surprised how tough that was on my thumbs. Some doubts grip would hold but that was until I did the first rep of the first set. EOMOM style here (well as best as I could) to keep a good pace going. Short rest on the first set, just right for second and a little long for the last one (someone asked me to spot them on bench). Abdominal work to end the session. High reps on the leg raises and band obliques. Abs were pretty tense this was decently tough. Home to stretch and eat.