August 31, 2017 – Week 3, 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
135x3
175x1
205x3
205x3
205x3

Makeshift Frame Deadlifts
11” Pick Height
122x9
15” Pick Height
212x5
302x5
392x5
482x5
Added Straps
572x5

Crunches
BWx30

Leg Raises
BWx30

One Arm Barbell Holds
(R)185x37.73 PR+8.35 seconds
(L)185x45.25 PR+13.44 seconds
(R)185x31.22
(L)185x31.15

Stretching

Comments: Work has been hectic this week. Hardly had a second to think some days haha. Warmed up on the AMT. Heart rate got up to 156bpm. Only saw a big jump from the first minute to the second this time. Calf raise work after that. Good and easy. Almost lost count on the two leg style with how distracted and easy they were. No real issues with the one leg style. Box touches with both styles felt good. Not sure why but I was expecting my hip to be aching on these but thankfully nothing. On to squat therapy. Knee issue wasn’t nearly as much of an issue this time. Really trying to think of sitting back to get the movement right. Hip airplanes were pretty good too on both sides. Band rows and biceps stretch combo after that. This felt good. I had to check to make sure I wasn’t forgetting anything before the weights as it went by way too easy. Good sign I’d say. For weights today, starting things off the front box squats. Still light, going for speed. I felt I would do better this time compared to last time as far as breathing and moving with the weight. Plan being about 55% of what I think I could do. Adding 20lbs to last time made the most sense. I felt I had better control this time. Three triples (I did EOMOM for the rest) and I got better as they went. Then home to train in the garage. Humid but not as bad as last time thankfully. Frame deadlift work again. Goal this time being a top set of five but not a max. Big jumps so can be a little tricky getting it right. Took a big gamble and added 50lbs to my empty setup and went from there. I’d either fail spectacular or pull off a big improvement. Altered my hand placement every three reps to just get used to the possible changes. After that, centered grip on the handles working up. I knew how screwy the setup is with odd plates so I made sure it was balanced after I got to a plate added to each side (going to have that one wonky set with one pair haha). I’ll be honest, it didn’t feel like the top set was going to happen as the set before was tougher than I would have liked. But I got really psyched and got my foot placement down and got the straps in the right spot. I was shocked how easy it went up that first rep. Almost chuckled to myself. I think this can work getting to contest weight. The forward grip go get the back tilt coupled with the figure-8 straps (let me hold the handles in my fingers) seem to be a winning combo. Contest weight doesn’t seem so far out of reach. Very happy about this. Light ab stuff (crunches and leg raises) after the frame work. Felt good after that heavy stuff. Then it was time to finish up with grip stuff. My cinder block setup didn’t survive last workout so I got heavy duty sawhorses so that I wouldn’t have an issue this time. Same idea this time but two sets each side. I kept the weight the same as I feel this is just right and I want to work on building up the time so that I’m solidly over 30 seconds on both sets. Good improvement in both sides that first set. Right has a harder time going longer but left side doesn’t recover as well. Hands sore after these. Going to keep the hands healthy with the calluses so I don’t end up with any tears. Put the weights away and stretched before eating pot roast.