July 5, 2018 – Week 9, Day 2

5 Minutes Expresso Interactive Upright Exercise Bike

Leaning Calf Raises
BWx30

16” Goblet Box Squats
20x25

Shoestring Romanian Deadlifts
45x20

Band Rows
MMBx20

Push-ups
BWx15

Bodyweight Plank
20 Seconds

Biceps Stretches
20 Seconds
20 Seconds

Front to Back Hip Swings
BWx10/10

Side to Side Hip Swings
BWx10/10

16” Front Box Squats
45x10
95x5
145x3
195x1
235x3
235x3
235x3
235x3
235x3

Stretching

Comments: I needed sleep I guess. I ended up sleeping 13.5hrs on my day off. Didn’t have enough time to walk before the thunder storms started. Been working on getting my sleep and food intake up this week. My bodyweight tends to drop during deload week as I’m not as hungry and not drinking as much water. I think that might effect my overhead pressing some. Keeping an eye on my bruised biceps. Joints are achy. Come to expect that with contest peaking training. Chiro closed this week. Hoping that deep tissue massage next week will help with the shoulders. Did even better on the bike course today. 145bpm highest reading this time so intensity was up a bit from last session. Easy calf work after that. Some aches in my arm joints. No surprise that I had some aches in my knees on the goblet box squats and barbell rdls. But I get better as the reps go as far as how these feel. I was a little cautious with the band rows to make sure I wasn’t using too much arms. I was expecting some shoulder tightness on the push-ups and there. Was almost stopped my second rep short because of this but made myself stick to full ROM on these. Plank was easy, just makes me sweaty contracting everything intensely. Then the biceps stretches. Always seem to be needed these days. Into the hallway for the hip swings. Felt pretty good. Not as much of an ache on the shoulder on the one side. Felt like my back and hips were pretty loose. Only thing for today’s session for weights was front box squats. Planned working sets of 60% for five triples. I was to do some more of these a few weeks back when my knee ached up to bridge the gap between 50% and 60%. I wanted to do these with no support gear of any kind. Knees felt stiff unracking the empty bar. I made sure to stretch out my rack positioning for my lat, arms and shoulders before I started. Right knee didn’t like the first rep at all. A little too late now that I had a whole workout to do and I figured it would be fine as the workout went and icing when I got home would help a lot. I moved pretty quick doing my sets as soon as I changed the weights. I took longer when I got to my working weight. Setup wasn’t the best on that first set. Usually isn’t on my first set for any speed work sets but I feel better after a set or two. I setup too far back so I couldn’t really sit back that first set. Much better that following set. Felt like I was in good control after those first two sets. Actually looked like speed work some reps haha. Took maybe 15 minutes total to get through squatting the bar to the last working set. Home to stretch, recover and eat meatloaf. One more to go.