December 28, 2017 – Week 5, 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” Box Squats
45x10
115x5
185x5
260x5
340x5
420x5
380x8

18” Axle Rack Pulls
142x2
232x2
322x2
412x2
Added Straps
502x8

Smith Machine Weighted Planks
BW+104x30 seconds
BW+104x30 seconds

Side Plank
BWx60/60 seconds

Stretching

Comments: Still tired. Own fault not getting to sleep timely. Upper body pretty tight. Haven’t gone for a walk on my off days this week due to family functions. Lower back still a little achy. Warmed up on the AMT. Heart rate peaked at 157bpm again. Getting close to single digits in temperature right now. Again, pretty packed when I got there but clearing out pretty quick. Calf raise work after that. Felt good, not nearly as tight as it has been. Some pressure on my hand. Box touches, box squats and box touches again. These felt good today. Band rows were easy. Push ups after those and feeling ok. Continuing to improve as far as hand pressure. Hip airplanes were needed again. Little tougher on the right side as far as balance but still sturdy. Hamstrings were tight. Then on to the workout. Same but more from last time this workout popped up. Box squats had the same setup as last time but an added set of five. Still basing off percentages. I was a little worried that not doing recovery walks and having maybe six hours sleep would negatively effect this to an extreme. It certainly felt like that when 340lbs felt stupidly heavy. It made me doubt that I could get the next set of five with 420lbs for even a double with how it felt. But I think it had more to do with belt position and things clicked. I feel I could’ve done maybe another two reps as an all out effort for this weight. Then it was time to do set of eight. I had the option of doing 5-10lbs more than last time. I went with five as last time it was pretty tough and I was already feeling the previous sets. I kind of regretted going for just 5lbs more as it went up pretty easy. Probably easier than the previous sessions set of eight. Lower back was pretty pumped from all this. Then on to axle rack pulls. Doubles up to a top set of eight like last time. I had an idea of what I could hit for 8rm so I made plate jumps. Alternating grip up to the top set and then bringing out the straps for the set of eight. 50lbs more on the bar from last time for both the set before and the working set. Good as the grip felt better this time. I felt a slight “sting” in my right upper side of my glute insert on that first rep of the last double. Definitely caught my attention. Legs were slightly pumped and I was little concerned going for the rep set. I had doubts, I was feeling queasy as I knew this was going to be hard. But it went up. The controlled lowering for these reps is so tough, especially not resetting each rep to get the good leg drive. The eighth rep was too much and I felt my form break so I had to stop. I took a breather before I went for the rep again to finish the set. I then took my time putting stuff away before moving on to the abdominal work. I had a brain fart on how to setup the smith machine planks I did last time. Took me a bit to figure out what I did last time. I swore it was self-explanatory but I guess not haha. You’d think this would be easier this time but nope. I swear it felt harder this time. I was glad to be done with those and getting to do the bodyweight side planks. Still harder to the right side versus left side. Home to stretch and eat. Plan to catch up on the sleep for early event work on Saturday.