February 1, 2018 – Week 10, Day 2

5 Minutes Precor 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 w/ bands
No Bands
45x10
Add Bands (+80lbs)
45x2
95x2
145x2
185x2
225x2
265x2
265x2
265x2

Stretching

Comments: Still playing catch-up at work. I keep feeling like if I just get one extra day everything will be caught up. I know I said this like a month ago but it still feels that way haha. Biceps appears to be improving still so that’s a continued sense of relief there. But still watching it. Warmed up on the AMT. 151bpm highest reading. Usual warm-up exercises followed. Ankles felt springy on the calf raises but they were feeling pretty tight. Some pressure in my right palm. I had to modify the box touches today as the stuff and area I usually use in the gym were in use by Navy trainees for bimonthly assessments. Wide box touches were ok. With the setup I had to use (bench and elevated platform) I wasn’t able to do the sumo stance I usually use so it was a bit narrower. Box squats felt ok. Regular style worked better on the box touches with the temporary setup. Band rows after that. Push-ups okay. Right shoulder a little achy but the best it has felt since the injury so also good news. Hip airplanes were next and pretty good. I had some balance issues midway thru on the one side but was able to catch myself. Then on to weights. As with most deload sessions, very minimal stuff and the theme on the lower body session is speed work with 50%. No different this time in that regard although the added twist was using bands. Other the past three cycles the weight has been increased slightly as I get stronger at squats. But I usually feel achy by this point in the cycle. Two weeks ago this weight without the bands felt great. Anyways, on to the squats. Warmed up with the bar with no bands. Advised to use the same bands that I had been using for the front box squats previously this cycle. This was going to be the first time I did regular box squats with bands since my lower back injury and probably the first time in a long while too. I’ve done a lot more band tension in the past for speed work. I’m not sure if humbling is the word I’d use but it definitely threw me off with the pulling down sensation of the bands on my back. Just did the same jumps in weight after the bands were on as I did last time it was speed box squats. Only doing three doubles with the top weight. First set always feels like I’m still shaking off the rust and then I get better as I go. Second set I think I had my stance a little too wide. Last set I think everything was on point. Put everything away and then it was home to stretch and eat. One more session to go.