July 27, 2017 – Week 9, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

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
100x5
150x3
200x1
250x3
250x3
250x3
250x3
250x3

Stretching

Comments: Lower intensity sessions for the rest of this week. Still got to keep the focus. Visualizing the events when I go for my walks. Daily light massages to help with recovery. Want to make sure I’m on point day of show. Some aches but not anywhere close to what I was feeling last week. Started out with the AMT. Heart rate topped out at 155bpm. Felt good. Calf raises were ok. Right side felt a little off but still somewhat easy resp. Regular box touches were good. Almost lost count so means they felt easy. Band rows were good too. Aiming for good movement. Biceps stretch was good but right shoulder felt tighter than the left. Squat therapy was alright. Minimal knee achiness. Trying to get my form right and trying to think of hips then knees rather than both at the same time. Hard to get it down pat. Maybe I’m overthinking it. Second run through of box touches (sumo style), band rows and biceps stretch was good. Hip airplanes were tough again. Kept losing my balance on both sides so it took some time to get all the quality reps I needed. Not sure what that was about. No pain so going well. On to weights. Only exercise was box squats. Working up to what I feel is about 50% of what I can do for a max single and then doing triples. Timed rest of two minutes. Trying to work on form. I wasn’t too sure on warm-ups as I didn’t want to overdo it but also didn’t want to be cold for the working sets. I feel like 500lbs is a conservative top single at this time so I went based off of that. First set felt a little heavier than I would have liked. But it felt fine for the other sets. Trying to focus on my form with the hips back and slow decent, staying tight, etc;. Maybe I’m chasing too many rabbits at once. No set really felt like the second set last week which made my knees ache so I think that was good. I did end up rushing the fourth set as I had unracked the weight and someone dropped a deadlift right behind me. Startled me a bit haha. Still priming. One more workout for this cycle. Home to stretch, eat, watch a bad movie, massage and sleep.