January 4, 2018 – Week 6, 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
95x5
Add Bands (+80lbs)
70x3
120x3
170x3
210x3
210x3
210x3
210x3
210x3

Wide Grip Deadlifts w/ bands (straps)
No Bands
135x5
Add Bands (+99lbs)
135x2
205x2
255x2
300x2
300x2
300x2
300x2
300x2

Angled Leg Presses w/ bands (+365lbs)
emptyx20
+90x20
+180x20
+270x20

Three-way Pulldown Abs
90x10/10/10
100x10/10/10

Stretching

Comments: Still playing catch-up at work. I keep feeling like if I just get one extra day everything wil be caught up. Weather this year has been funky so far. The day before had been the coldest it has been in 100 years. Got a light dusting of snow but it was enough to have to do some shoveling right before work. Lower back aching. Not sure if the cold or the one arm stuff requiring me to brace like crazy haha. Gym not nearly as packed as it was tonight. Warmed up on the AMT. 144bpm highest reading. Lowest it has been in a while. Usual warm-up exercises followed. Ankles felt springy on the calf raises. Wide box touches didn’t feel the best. Right knee was achy. Didn’t feel as crisp. Knees were aching like crazy on box squats. Just kept going. Right knee didn’t feel so bad on regular box touches. Trying to get the right balance here. Band rows after that. Wrist a little tender from all the work on Tuesday but this was easy on the back and arms. Push-ups okay. Some pressure in the hand and shoulders a little achy. Hip airplanes were next and pretty good. Thankfully no aching knees on these. Then on to the band session. Essentially the same workout as last time, just more weight. Starting things off on front box squats. Now that I knew what tension the band setup was, it was easier to figure out how I wanted to warm-up. I did an additional set without the bands so I could do some more reps to get blood flow going in the knees better. Working up to five triples with 55% of projected 1rm on front box squats. Definitely getting harder to breath at the top but usually that first set with the working weight can feel a little rough. Trying to control the descent on to the box and explode up. The reps feel better as the set goes on. Next up was deadlift with bands. Setup didn’t take as long this time since I knew what I was doing. Five doubles with 55% of deadlift from first week. I did a few more reps with no bands just to make sure I was feeling good before pulling against the bands. I felt slow on these. Video says otherwise. Really working on the slow lowering each rep. Then banded leg presses again. These were so weird last time as far as how they felt. I expected my body to be familiar this time with the sensation. I was advised not enough band tension last time and to try and add 50-100lbs more. I had to have some help with checking the reading on the scale with the doubled light bands. I was able to get the top of the exercise to be 365lbs. So a little more than 100lbs added to last time. Also advised to keep the weights on the sled that same. Got to move fast on these to get the lift and the fatigue really sets in halfway. I feel good for a quite a bit more but I know I will slow down near the end. But I like these. Last exercise of the night for abs. Pulldown abdominal work going front, side and side for a total of thirty reps each set. The limiting factor was my hands and ability to count to 30 last time so I figured that I would be good for a bit more weight this time with how my hands were feeling. Don’t feel like work until about halfway into the set and definitely feel like work by the end. I still think I can do more here and still not be a grinding effort, just got to get used to the time under tension for my hands a bit more. Home to stretch and eat.