January 18, 2018 – Week 8, 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
95x5
145x2
185x2
225x2
265x2
265x2
265x2
265x2
265x2

Deadlifts
135x1
185x1
225x1
275x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

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

Side Plank
BWx60/60 seconds

Stretching

Comments: Ended up having shovel more snow the day before to get to work. Again, takes time with the arm haha. Right shoulder is tight and achy, had a massage on it to see if that helped ease discomfort. MRI tomorrow morning. Right knee is achy sometimes. Warmed up on the AMT. Heart rate at 151bpm. Right arm felt a little crampy but still ok. Calf raise work after that. No shoulder issues this time. Calves slightly tighter this session. Box touches, box squats and box touches again. These felt good today. I was expecting more aches in the right knee but wasn’t as bad as I was expecting. Actually felt it more on the box touches than the squats which it is usually the other way around. Shoulder felt better holding the squat position this time. Regular style box touches felt a little off compared to last two sessions. Band rows were easy. Still cautious on these. Push ups after those. Shoulder not feeling the best but felt better than the start of the last workout. Hip airplanes were needed today. No balance issues this session. This workout was also modified from before due to how beat I was feeling and with the arm issues, it stayed the same from that initial change. First thing being box squats. Working up to 50% for five doubles with two minutes rest. Really my only concern was how my shoulder would feel with the bar on my back. Shoulder is tight and I was concerned that trying to get the bar secured might cause me to stress the biceps. I got better as I worked up in weight with my shoulder and was using what I normally do for squats by the time I got to 185lbs on the bar. Felt light and crisp. No issues on anything. Usually the weight doesn’t feel easy when I do these kinds of workouts as I’m feeling beat into the ground when they finally come around. So pleased it was moving well. Then on to deadlifts. This was a big question mark for me. The first day or so after injury, it didn’t feel comfortable to have the right side pronated. Deadlifts could be a no go. But I started with doing a high rack pull with 135lbs and that didn’t feel off in anyway so I figured I’d work up slowly and play it by ear. Deadlifts was a change in that I was not doing the slow eccentrics. Just controlled drops. Only working up to 315lbs for seven singles done EMOM style. This could still be pushing it. Cautious off the floor but weights were going up well. Felt efficient with the movement. About halfway in I think my right knee started to feel a little achy. On the second to last set, I felt tension in the biceps near the shoulder. Not pain or discomfort but it gave me pause. I realized that I had reverted to the fast start as opposed to a squeeze to break the weight off the floor. I did that on the next rep and no issues. Then abdominal work with bracing. Remembered what I did for the smith machine planks so that was easier to get set this time. It felt easier at the start but got hard again pretty quick. My shoulder was achy and tight getting into position but wasn’t too bad holding the position. Second set was a bit tougher. Finished up with side plank with bodyweight. Not much to say there. Home to stretch and eat.