August 17, 2017 – Week 1, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Sumo Box Touches (12” Box)
BWx15

Squat Therapy (16” Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

16” Front Box Squats
45x10
95x5
135x2
185x3
185x3
185x3

Makeshift Frame Deadlifts
11” Pick Height
72x15
15” Pick Height
162x5
252x5
342x5
432x5
Added Straps
522x5

Leg Raises
BWx25

Crunches
BWx25

One Arm Barbell Holds
(L)185x31.81
(R)185x29.38

Stretching

Comments: Hot and humid out today. Body sore from the previous workout but not as much as the day before after a good walk. Warmed up on the AMT. Heart rate got up to 157bpm. I checked my heart rate every minute just to pass the time and see how that worked. Might do it from now on. Calf raise work after that. Good and easy. Didn’t notice any issues between the sides so that is good. Box touches with both styles felt good. Got the order right this time haha. On to squat therapy. Quads were feeling quite sore doing these. Surprising how much soreness can happen from just taking a little time off to peak and recover. Knee issue wasn’t nearly as much of an issue this time. Maybe I was sitting back better. Hip airplanes were good on my injured side. Not as confident on the uninjured side but was able to keep my balance so no do-overs needed. Band rows and biceps stretch combo after that. This felt good. Then the lifting. A bit different in that with the previous cycles coming back from injury, most of the weights and jumps were preset. Now I have about the same freedom as upper body stuff. However, goal was to do light front box squats and pick a weight that I felt was about 50% of what I could hit today. Front box squat can be tricky to gauge. I was debating between 175lbs and 185lbs and just went with the heavier weight. Quads were definitely feeling even the light warm-up stuff. Three triples (I did EOMOM for the rest) and trying to control the eccentric and explode up on the concentric. First set was a little slow feeling to me but the other two sets were just right. Then I had to beat feet home to do the big exercise of the day. Originally, the plan was to do trap bar pulls off blocks but that was when the pick height for the frame for Nats was 19”. But with the change to 16”, that meant I had to add a lot more to my pull to get even a single at the contest weight of 820lbs. So makeshift frame attachments made in haste so that I can play around with a frame during the week and figure out the best way to put myself in the best leverages. I forgot how miserable outside training can be after work. So humid, just sweating through my shirt and constantly having to chalk my hands and use a towel. Setup is a bit unstable but it will have to do. Plan being to take plate jumps up to a set of five that feels about 90% of what I could do for these reps. I started out with my empty setup for a higher rep set, altering hand position every five reps. I’ve done in the center and towards the back before but never towards the front. I saw someone using that style and figured I’d try it out. The though had never occurred to me to try as I usually look into how I can move with the weight when it comes to frame and farmer’s walk. Things got awkward when I had an odd number of plates so I will have to balance the sides out to keep the frame rigid. I got up to the weight I wanted to hit but as always, I wish it felt easier so that I could keep going. First three reps felt pretty easy but got tough for those last two reps. As before, pulling explosively and then taking a big breath and lowering under control (when I remember to haha). I was pretty beat from the frame stuff so inside to do a light ab work before heading back out to do a grip and core exercise. Leg raises (wrong order, oops) were tough after the break. Feeling them stretching my lower back and SI joint. Crunches were super easy. Now the next exercise was a new one for me. Supposed to do these in a power rack but I don’t have one at home and it didn’t make sense to drive back out to the gym. I figured the cinder blocks were pretty high and sturdy so I used that to pick the weight off of. I had too much weight at first so I lowered it. Goal was to get between 30-60 seconds. Weight I picked, I barely got over 30 seconds with my left hand. I ended up smashing one of the cinder blocks trying to gently put the barbell down. I had to improvise for the other side. I didn’t feel like my grip was giving but the one end kept going down as time went on so I ended to stop it short. Really surprised how tough this was when I’ve done holds with over 125lbs more for longer times on farmer’s handles. Put away the weights and inside to stretch and eat. Got to keep putting the work in.