December 14, 2017 – Week 3, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

16” Front Box Squats w/ bands
No Bands
45x10
Add Bands (+44lbs)
45x3
Add Bands (+80lbs)
65x3
115x3
155x3
190x3
190x3
190x3
190x3
190x3

Wide Grip Deadlifts w/ bands (straps)
No Bands
135x2
Add Bands (+99lbs)
135x2
185x2
225x2
275x2
275x2
275x2
275x2
275x2

Angled Leg Presses w/ bands (+259lbs)
emptyx20
+90x20
+180x20
+270x20

Three-way Pulldown Abs
75x9/9/9 (miscounted)
85x11/11/11

Stretching

Comments: Work is stressful. Not getting the sleep I want. Need to start using a humidifier again as it has been twice I’ve woken up and had a nose bleed. Despite feeling tired and heavy head, I felt I could do the work. Warmed up on the AMT. 148bpm highest reading. I think the reading was off as it was initially saying only 136bpm. I’m starting to care less and less about getting this information for my records. Calf raise followed. Calves were very tight, especially my right one. Feeling pressure in my palm on the right hand a bit but nothing to write home about. Gym was busy where I wanted/needed to be so I had to improvise some setups for the usually movements. Box touches with a wide stance felt good. Used a bench for the box squats. It had cushioning and was at just the right height. Might be easier to do this if not in use rather than setting up the bumper plates. Then regular stance box touches. It’s usually the first rep that I have trouble with getting everything to do what I want it to and then it’s fine after that. Band rows after that. Adjusted grip mid set to make sure I was gripping and not holding without my ring and pinkie fingers. Push-ups okay. Upper body a little tight in the shoulders still. Hip airplanes were next and pretty good. No balance issues and nothing felt like it was resisting movement. This workout with weight was going to be a bit different from past trainings. I was getting to use bands again. I of course went and got a hanging scale so I could measure band tensions at different points in a lift and movement. I had ways to know the top end but never really the bottom end. I wanted to make sure I was getting things close. First exercise was front box squats. Plan working up to about 50% for five triples. With my height, I could get the top range right (80lbs) but I think I’m too tall and the bottom was a bit more tension (38lbs). Missed the feeling of bands on lifts. I felt I got better at moving the weight each set. Next up was deadlift with bands. Wider stance and wide grip with straps on all sets. Not necessarily snatch grip for me with my long arms. Shaw style deadlifts I guess haha. I got the band tensions setup (took some time) about right (99lbs/8lbs). Did one set without the bands to get the feel for the movement. Doubles with 50% of my max deadlift from two weeks prior for five doubles. Felt very strong on these. The controlled lowering against bands is a unique feeling haha. Next up was a really new one for me; banded leg presses. I’ve thought about it before but never implemented it. What really made it interesting was that I was to put a lot of band tension on it but still have it be fairly easy. And start with no weight, just the sled with bands. Bands were something (259lbs/60lbs) and it felt really weird that first set. Started to feel closer to normal as I added weight. Still pretty easy by the end (I wasn’t taking much rest) and really it was more a feeling of fatigue from all the reps of twenty. I imagine the DOMS will hit me in about a week from that exercise. Last exercise of the night for abs. Pulldown abdominal work going front, side and side for a total of thirty reps each set. I started light. Felt my hand having some tension holding the rope attachment for the duration. I got distracted and lost count on the first set and ended up three reps short. I added more weight and did an extra three to make up on the next set. Home to stretch and eat.