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” Cambered Squat Bar Box Squats
50x9
100x3
150x3
200x3
250x3
250x3
250x3
16” Jack Stand Pulls
135x1
225x1
295x1
Added Straps
351x1
351x1
351x1
351x1
351x1
351x1
351x1
351x1
351x1
351x1
351x1
Plank
BWx60 Seconds
Stretching
Comments: Sleep has not been the best. At least compared to the last two weeks. But then I wasn’t back to training. Workouts at this time aren’t taking nearly as long as previous cycles. Weather has been somewhat stable so able to do my usual after work walks thru the neighborhood on my rest days. Got a bruise on the left shoulder from dumbbell. Still got that tightness in the right side of abdominals. I guess I’ll get used to it. Bike to start things off. 154bpm highest reading this time. Slightly slower than last session but I expected that with my legs getting used to the walking and exercises with the slight break. Calves felt ok. Tight but still easy. Muscles around my knees were sore on squats. Doesn’t hit that first workout with these exercises after a little deconditioning period. RDLs still feeling good, no aches. Band rows were good on the back. Push-ups went better this time but almost felt like my left pec was going to cramp. It did not thankfully. Plank was easy. Then the biceps stretches. Upper body was tighter but not bad. Hip swings felt a bit better today too. On to the weights. Well, not right away as the only rack that I can really squat out of was in use so I had to wait a bit. Right now, lower body stuff is lighter. Triples on box squats and singles on deadlifts. Squats had a change. It has been barbells either front of back squats since returning to training from injury. Now getting those fun specialty bars in the mix. For this session, I went with cambered squat bar. The one I have is not typical as it hollow and essentially 2” diameter so it sits high. Many years since I’ve used it. Goals were to do these very controlled on eccentric and fast on the concentric and do three triples at 50%. Big breath at lockout too. Just like I had been doing for deadlifts building back up. This just fries my quads doing this. For the max, I based it off of my all-time best single to a slightly lower box. I don’t think I did this bar for many reps in the past as I don’t remember it shaking so much. I may need to ditch the safety bars entirely if I put more weight on this as it is close to touching them at the bottom. 50% didn’t feel like 50% but it looked like it moved well on camera. Perhaps I’ll feel more stable next week. Then is what rack pulls. Well kind of. It isn’t really safe to do rack pulls at the Y with the new rack as it only goes down to 24” and is rated for 300kgs. So I bought MB Power Center Jack Stands. Brought them into the Y so now I can do lower rack pulls safely and possibly floor pressing again. I was a little concerned with these as deadlifting movements seemed to put the most stress on the hip flexor/abdominal thing. Singles here, don’t need much warm-up after all the slow squats. Plan was ten singles EMOM style with 60% of my best post injury rack pull with no suit. I don’t need straps for this kind of weight but I was advised to use them for the set as I will need them when I get to the heavy stuff and it is best to get that practice in, especially since most SC shows of this level are “straps on in your own time”. The first thing I didn’t figure out how to hit my timer while strapped in for the EMOM to start. When I figured it out, I forgot to have my camera on. So I didn’t count that first single haha. Some feelings in the area but kind of came and went. These were really easy. Only rep that I didn’t feel 100% satisfied with was the second to last rep. I think I rushed it and didn’t have the back and legs working in synch. Last thing was a bodyweight plank hold for a minute. This was also easy. Holding the position wasn’t hard, the more exhausting thing was “flexing” everything the whole time. Home to stretch and get ready for the next morning.
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” Cambered Squat Bar Box Squats
50x9
100x3
150x3
200x3
250x3
250x3
250x3
16” Jack Stand Pulls
135x1
225x1
295x1
Added Straps
351x1
351x1
351x1
351x1
351x1
351x1
351x1
351x1
351x1
351x1
351x1
Plank
BWx60 Seconds
Stretching
Comments: Sleep has not been the best. At least compared to the last two weeks. But then I wasn’t back to training. Workouts at this time aren’t taking nearly as long as previous cycles. Weather has been somewhat stable so able to do my usual after work walks thru the neighborhood on my rest days. Got a bruise on the left shoulder from dumbbell. Still got that tightness in the right side of abdominals. I guess I’ll get used to it. Bike to start things off. 154bpm highest reading this time. Slightly slower than last session but I expected that with my legs getting used to the walking and exercises with the slight break. Calves felt ok. Tight but still easy. Muscles around my knees were sore on squats. Doesn’t hit that first workout with these exercises after a little deconditioning period. RDLs still feeling good, no aches. Band rows were good on the back. Push-ups went better this time but almost felt like my left pec was going to cramp. It did not thankfully. Plank was easy. Then the biceps stretches. Upper body was tighter but not bad. Hip swings felt a bit better today too. On to the weights. Well, not right away as the only rack that I can really squat out of was in use so I had to wait a bit. Right now, lower body stuff is lighter. Triples on box squats and singles on deadlifts. Squats had a change. It has been barbells either front of back squats since returning to training from injury. Now getting those fun specialty bars in the mix. For this session, I went with cambered squat bar. The one I have is not typical as it hollow and essentially 2” diameter so it sits high. Many years since I’ve used it. Goals were to do these very controlled on eccentric and fast on the concentric and do three triples at 50%. Big breath at lockout too. Just like I had been doing for deadlifts building back up. This just fries my quads doing this. For the max, I based it off of my all-time best single to a slightly lower box. I don’t think I did this bar for many reps in the past as I don’t remember it shaking so much. I may need to ditch the safety bars entirely if I put more weight on this as it is close to touching them at the bottom. 50% didn’t feel like 50% but it looked like it moved well on camera. Perhaps I’ll feel more stable next week. Then is what rack pulls. Well kind of. It isn’t really safe to do rack pulls at the Y with the new rack as it only goes down to 24” and is rated for 300kgs. So I bought MB Power Center Jack Stands. Brought them into the Y so now I can do lower rack pulls safely and possibly floor pressing again. I was a little concerned with these as deadlifting movements seemed to put the most stress on the hip flexor/abdominal thing. Singles here, don’t need much warm-up after all the slow squats. Plan was ten singles EMOM style with 60% of my best post injury rack pull with no suit. I don’t need straps for this kind of weight but I was advised to use them for the set as I will need them when I get to the heavy stuff and it is best to get that practice in, especially since most SC shows of this level are “straps on in your own time”. The first thing I didn’t figure out how to hit my timer while strapped in for the EMOM to start. When I figured it out, I forgot to have my camera on. So I didn’t count that first single haha. Some feelings in the area but kind of came and went. These were really easy. Only rep that I didn’t feel 100% satisfied with was the second to last rep. I think I rushed it and didn’t have the back and legs working in synch. Last thing was a bodyweight plank hold for a minute. This was also easy. Holding the position wasn’t hard, the more exhausting thing was “flexing” everything the whole time. Home to stretch and get ready for the next morning.
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