August 2, 2018 – Week 2, 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
135x3
185x2
235x3
235x3
235x3
235x3
235x3

12” Log Chest Supports
180x1
230x1
280x1
330x1
380x1 with 31.71 seconds hold PR+1.09 seconds

Walking Lunges
BWx10/10
BW+25x10/10

Smith Machine Weighted Plank
BW+155x30 seconds
BW+155x30 seconds

Side Plank
BWx60/60 seconds

Stretching

Comments: The rain won’t stop. Ok it does but then it rains again. Flash flood warnings just about every day. Haven’t been able to go for a walk this week on my rest days. It’s been humid and muggy and alternating between blazing hot and torrential downpour. On the bike for warm-up. Better speed than last time but heart rate got up to 150bpm. Easy calf work after that. They were definitely tight. Knees weren’t really bothering me on the goblet box squats too bad. Little aches but still good. Knees were stiff on the RDLs. Felt similar to how they were the end of last cycle but hamstrings still tight. Rows with the band were good. Tight shoulder on the push-ups. Chest really sore from last workout. Plank was easy. Then the biceps stretches. Definitely needed those with how tight my shoulders and chest were. Into the hallway for the hip swings. Felt pretty good. Then weight time. First was front box squats. Heavier percentage compared to box squat with goal being 5x3 with 60%. Someone else needed the squat rack so I let him work in. As no one is really my height, we had to adjust the rack every set and it was pretty much “I go, you go” style. While I increased box squat and snatch grip pulls, I didn’t increase the 1rm weight for front box squats as it has felt about right. Felt good despite knee aches. My shirt was ripping from how forcefully I was racking the weight. Drenched in sweat by the end. I feel the last two sets were my best ones. The other guy had more sets to do so I waited until he was done to do log chest supports. I figured since I had just done front squats, I could start heavier and do less singles to the top weight. Plate on each side and go up 50lbs. The big goal is to do 420lbs for a minute. Feel that is ways off as I tend to peter out around 30 second regardless of weight on this. I’d like to at least be working with that weight by the end of the training cycle so plan is 10lbs more per week. Knees ached. I had my doubts I would hold the weight past 10 seconds with how it felt at the start. But it stayed up and I calmed down. These are tough on the body. Managed to improve my time I did on these last year for Nats at this weight and that was with me going to failure. So that’s good. Walking lunges after that. This time two sets; one like last time (but do 20 reps total) and the second with weight. I felt much stiffer this time in my legs. Knees were aching big time. They had felt so carefree last week haha. Got the reps right this time. Next was with weight. Not like on the back or held at the sides but straight overhead. Standing tall. I was wondering if I could keep that balance and stability for the entire set. No issues with my shoulder so that was a relief. This was challenging with body coordination. It’s good to have something like this in the mix to make sure I’m able to adapt to new movements. Top of my quads were tight after these, especially my left side. Then it was plank time. Smith machine to start. Doing these after supports and walking lunges with weight overhead is hard. Left calf cramped on me the first set and I did some foam rolling on it before the next set. No issues there other than a cramp. Side plank was better this week. Still tough but not feeling like I was going to collapse half way in. Right side is definitely easier. Filled up gas in car and got recovery burritos as I didn’t feel like eating any later than I had to tonight.