August 24, 2017 – Week 2, 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” Box Squats
45x10
95x5
135x5
185x5
225x5
275x5
315x5
365x5
405x5

Deadlifts
45x10 (bar on bumper plates)
95x5
135x3
185x2
225x1
275x1
315x1
350x1
350x1
350x1
350x1
350x1

Weighted Plank
BW+100x30 seconds
BW+100x30 seconds

Side Plank
BWx60/60 seconds

Stretching

Comments: Feeling alright after the last workout. Some SI joint aching acting up but still tolerable. Just got to watch it and monitor it. Warmed up on the AMT. Heart rate got up to 155bpm. Seemed to be more consistent with the checking every minute this time. Calf raise work after that. Little harder for the uninjured side but I didn’t feel like my hip was so tight like last session so much better. Box touches with both styles felt good. I was anticipating some SI joint aches but never materialized. On to squat therapy. Trying to think hips back and then knees to keep knees from getting achy. I feel this will be work in progress for some time. Hip airplanes were good. Balance felt tough but again, no lapses. Band rows and biceps stretch combo after that. Then the lifting. Box squats with the goal being similar to the frame deadlifts from last week. Work up in 5’s to a decent top set that feels about 90% of what I could do for a 5rm. Jumps were up to me and I felt that doing quarter-plate-quarter jumps was the way to go. Wanted to get in the volume as I know my legs need to be strong for the medley work and frame deadlift. Goal was four plates but I had to see how things felt. Feeling pretty good on these. 365lbs felt too easy to end on so on to four plates. Definitely getting tough there but I knew it was going to be finished, just a matter of how many I felt I had in the tank and if my form felt like it was breaking. Did feel a little forward on the last two reps but I feel I could have grinded out another three if needed. Then on to deadlifts. Goal to do what I felt was 60% of my current 1rm for five singles done EMOM style. Heaviest pull from the floor since the injury was been 345lbs so hard to gauge that since the heaviest stuff has been elevated pulls or on a car deadlift frame. I figured that 315lbs to 350lbs felt about right comparing past deadlift sessions. Just a matter of how much the squats took out of me. I started really light as I like the bar drill for these. Once I got to singles, it was just seeing how bar speed felt. Three plates felt easy so I moved up to 350lbs. Still feeling good at this weight. It felt fast. Video looks a little slower than it felt to me. But I felt strong. Definitely slow coming off the floor but accelerating to lockout. Then on to abdominal work. Bit different in that it was static holds. PT had me doing these during my rehab and they tried to have me get a neutral spine. I had the hardest time then getting that right as I thought I was in neutral spine but I was in flexion. Fast-forward to today. Up first was the standard plank. Goal being 20-30 seconds for two sets and contracting as hard as possible in the glutes and abs. I knew that bodyweight was going to be too easy so I had someone place a 100lbs plate on the small of my back. First set I had it too low and slid down to my hamstrings and had to be moved back haha. Second set was just right. Then to end things was side planks with bodyweight. Goal being 30-60 seconds. I figured it would be easier to just go from one side right into the other. Much harder on my injured side to hold. Interesting. Felt good to be done. Felt like I was going to puke a little from contracting my abdominals so hard haha. Home to stretch and eat. I figure my legs and lower back will be sore in about a day or so from the squats and pulls.