September 28, 2017 – Week 7, 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
145x3
195x1
245x3
245x3
245x3
245x3
245x3

Crunches
BWx30

Leg Raises
BWx30

One Arm Barbell Holds
(L)185x48.80 PR+3.55 seconds
(R)185x45.24 PR+4.71 seconds
(L)185x48.12
(R)185x31.78

Stretching

Comments: One of the easier sessions this cycle as the march towards Nationals continues. I was expecting to feel more beat up coming into this workout but feeling pretty good. Warmed up on the AMT. Heart rate got up to just 146bpm. Definitely one of the lower readings I’ve had. Calf raise work after that. Not as stiff in the hips and legs but definitely tough on my “strong side” this time. Easy with both legs and my “weak side”. Box touches with both styles felt good. Wide stance style I felt like I was anticipating the aching feeling I sometimes get in the left hip but it never materialized. On to squat therapy. Pretty good on the knees. Still adjusting my stance slightly during the set to get it to feel just right for my knees. I think trying to treat it like the actual box at the gym in Lancaster is helping a lot. Hip airplanes were pretty good too on both sides. Got close to losing my balance on the very last rep but kept stable. Band rows and biceps stretch followed. Upper back felt a little tight but had loosened up a good deal before even getting to these. I got into an angle from the stretch that allowed me to get a stretch into my forearms which I think helped there too. Weights next. Front squat box squats as has been the case past few trainings. Still working on theoretical maxes on how I feel on the day. But hard to tell really until I’m warmed up and if I’m in to it. I can feel like absolute crap and still for no reason actually be strong on a movement or lift. So for ease of things, 20lbs more from last time for five triples. Jumps up to that weight by quarters. The larger number of plates to get to this weight probably made the weight a little tougher than if I had used less plates to get to the weight. But I felt it was a good training. I will say that every time I unracked the weight, I kept thinking about that guy from three weeks back that had to go to the hospital after going for a max front squat (he ended up fully tearing 3 out of 4 muscles in the quad and needed stuff reattached). Just something that gives you pause. No muscle issues (despite the bruising from husafel stuff still) but knees can sometimes be achy. Definitely felt tougher than last time with less weight. I feel like the last set was the best as I think I finally realized I should be bracing even harder and my core stability felt better on that set. Light ab work (felt really good this time) and then home to finish up grip stuff in my garage. I had a slight break in training as my 2.5yr old nephew video called me and wanted to let me know he had a T-rex on his shirt and that he was going to be Batman for Halloween. Good to know. Used the same weight as last time for the barbell holds with the plan being two sets a side. I switched to having my left side go first after last time with it being much weaker from the previous session. I was worried that the husafel stone stuff with all the pressure on my left forearm from holding it was causing issues to the muscles in my arm and hands. No messing around today. I managed to improve my top set time with both hands. Forearms were cramping and fingers were forming “the claw”. Almost matched my time on the second set with the left (I was taking my time with the rest sets) but was far short on my second set with the right side. Maybe I had a bad grip on that one but still got some good work in here. Finished up with stretching and ate pot roast.