August 25, 2018 – Week 5, Day 3

5 Minutes Sled Drag (55lbs for .25 miles)

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

Prowler Pushes
240x100’
240x100’
240x100’
240x100’
240x100’

Stretching

Comments: Guess I’m still in need of rest. No walking besides Monday evening this week. Ended up sleeping for 12hrs last night, even with getting bed and sleeping in half hour every day this week. The original deload plan, I would’ve gone out to Lancaster to train as that had some light event work but with just prowler stuff for today, just going to do it at home this session. Only thing acting up still is the right abs but it seems to be getting better each day I think. Hard to tell if it’s getting better or if I’m just getting used to the sensation. I feel that way with a lot of the aches and pains I accumulate. Food intake had been down a little this week as my order on weight gainer and fish oil was delayed by a week so I had to space things out a bit to make sure I had additional meals for most of the week with real food. So training at home it was. Sled drag to warm-up. Not as long as a break from the last time with the short cycle. No lower back pump this time but my left quad got a cramp about half way into it. Second time in as many weeks it’s done that doing light stuff. Easy calf work after that. No real aches in my knees on goblet box squats. Setup was a bit different this time using the workout bench and wood boards and planks to get it the right height. Lots of clicking in the knees on rdls. I could hear my knees “crinkling” each rep on the squats and rdls. Band rows felt good once I got into it. Car in the garage so I had to attach them to the yoke a different way to get a good amount of tension. Went inside for pushups. Carpet made it a little less stable maybe. Only thing I really felt in my abs was a slight itch and usually that is what I get with an injury that is muscle related as it heals. Plank was easy. Then the biceps stretches. Used the yoke and it really seems to get the spot. Hips swings I did using the platform I have for loads. Felt like my hips and back were tight but not able to quite get them to release the tension today. Prowler pushing the only thing after that. 5 sets of 100’ with a minute rest. This was originally going to have some event medley work with farmer’s walk and keg load first but not with how I felt the end of last week. Just have to treat carrying the plates as my last sports specific training haha. The street is angled slightly uphill so uphill odd sets and downhill even sets. Was supposed to be light. Light is relative on these to which direction, how many sets, distance and rest. So I went up 25lbs from last time since it was half the sets. Maybe a bit much for the uphill portions but just right for the downhill. Lot of friction on the treads today as some spots of tar on the road were melting from it. Inside after putting everything away to sweat off the rest and just stretch. Got a week to fully recover.