August 23, 2018 – Week 5, 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” Box Squats
45x10
135x5
185x3
225x1
275x3
275x3
275x3

Stretching

Comments: Didn’t walk on Wednesday. Just too much going on. Balancing sleep, work and other things. Good thing this is a very easy week of training. Still watching my abs on the right side. Upper back has just been sore the last few days. Maybe just finally catching up with all the heavy stuff from the last few weeks and recovering. To the gym to warm-up on the bike. Heart rate up to 145bpm. New best on distance in the 5 minutes. Doubt I’ll be able to match it when I return to heavier sessions. Calf work after that. Felt good. Not tight or feeling springy but easy enough that I was surprised when I was finished I didn’t have more to do. First time my knees have ached on the goblet box squats since I started holding the weight higher. Bench might have been lower too but that shouldn’t matter. Knees were aching on the RDLs but no gut issues so that’s a plus. Rows with the band were ok. Push-up felt surprisingly good for the shoulders. Little tightness in the abs on these though. Plank was easy as per usual. Not too bad on the abs. Then biceps stretches. Felt ok. Into the hallway for the hip swings. Not bad. Got some tightness out of my hips and back. Not as much tenderness on the abs this time. Only weight for today was box squats. Just 50% for three triples. Unfortunately, both racks were in use. I kept myself busy rolling and relaxing on a Swiss ball to see if that helped with tension in my back and abs. Tied a jumpstretch band to kettlebell and moved that around while seated and cracked my back on the hanging ab bench. Also stood on a BOSU ball. Never tried that. Wanted to see if having to balance made my body activate stabilizing muscles that could help with the core strain. After about 30 minutes, the one rack opened up for use and I got to work. Knees were a little achy but not bad. Didn’t take much to warm back up so that was good. Definitely felt like my usual deload squat sessions where it feels heavy. Last set felt and looked the best I think. Like real speed work. Wore my rehband belt to keep midsection warm and hopefully keep the abs good. I think I felt it more on incline bench then on these so that is good. Home to stretch, recover and eat.