October 19, 2017 – Week 10, 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
95x8
135x5
185x3
225x2
275x1
315x3
315x3
315x3

12” Log Quarter Squats
180x3
230x3
270x3
320x3
360x3 (37.38 seconds hold on last rep)

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

Side Plank
BWx60/60 seconds

Stretching

Comments: This workout was going to be considered a light day on paper before adjustments made. Work stress and not getting as much sleep as I need. Need to take a moment to get back on track and relax. Warmed up on the AMT. Heart rate up to 155bpm. Calf raise work after that. Felt tight and I was worried it would be a tough day but the tightness didn’t mean the exercise was harder than usual. Still pretty easy. Box touches with both styles felt good. I had expected some hip aches but nothing today. On to squat therapy. Knees were achy but not as bad as I was expecting. Hip airplanes were ok. I felt like my balance at the start might be bad but no issues. Band rows and biceps stretch combo after that. Rows felt alright okay and stretch was pretty good for the arms and shoulders. Still dealing with the somewhat tender biceps. Constantly watching them. On to the weights. Plan for today was working up to 60% of what I feel I could do for a top single now for some speed triples. I figured I was good for three plates based off of the last session of heavy box squats. Did a few more reps warming up to make sure I was good and ready as I didn’t want to overdo it or not be sufficiently warm for the sets. Weight felt light but knees were achy. Not sure what that was all about. Did three sets with EOMOM style rest. Then on to a new one for this cycle; log quarter squats. I’ve done these in the past with both reps and holds but ROM had been greater as I was using the top of the tiered squat rack. Making adjustments to the log to emphasize push press and not have as deep of a dip to get lower body drive. Plan here to do sets of three up to a set about 25-50lbs over my best log press. I wasn’t sure how this would go as when I was messing around with just the empty log last week figuring out how to setup in the squat rack, that felt cumbersome and crushing. I did fairly big jumps on this exercise to get to the top weight. I don’t feel like I got the form to pick up the first rep on point until the second to last set. Setup was odd with the rack hole spacing as I had to stand on a plate to get what I felt was the right ROM. I put a second plate down so that my stance didn’t have to be so narrow. Top set was where things got interesting as I was to hold the last rep at the top for max time but not to exceed a minute. As going to be tough. It was tough at 5 seconds in. I felt I had succeeded when I got over 30 seconds. Upper body was convulsing and midsection was just violently quivering. Shoulders felt so sore after that set. On to abdominal work. Weighted planks followed by unweighted side planks. Kept the weight the same for the weighted planks with just the one heavy plate and tried to get the weight lower down on my back so that it was tougher. I think that worked this time. Weaker side with the side planks just wants to feel like it is going to cramp up but still good on those. Home to stretch and eat and hopefully sleep.