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
45x9
95x3
135x3
185x3
225x3
275x3
275x3
275x3
Deadlifts
135x1
225x1
295x1
EMOM (Added Straps)
351x1
351x1
351x1
351x1
351x1
351x1
351x1
351x1
351x1
351x1
Decline Situps
BWx15
BWx15
Stretching
Comments: Sleep last week wasn’t optimal. This definitely hasn’t. Biceps seem less sore now but still massaging them nightly. Pretty much all my joints from my knees up to my L5 are stiff and achy. Abdominal thing is still there but seems to be less and less as time goes by. Again, can’t tell if it is truly getting better or I’m getting used to. Hard to tell when it seems so gradual. Tried to do an errand before the gym and that didn’t work out so I ended up getting there about an hour later than usual for training. Bike to start things off. 146bpm highest reading this session. One of my better distances in the time limit. Calves felt ok. A little tougher but still easy. Knees ached on the goblet squats. Wouldn’t have thought my joints would be aching at this point in the cycle. Also on RDLs. Trying to get a good stretch and not round my lower back. Band rows were good on the back. Push-ups went better this time as well. Best this cycle so far. Plank was easy. Then the biceps stretches. Not as sore in the upper body as I was thinking I would be. Hip swings were needed. Not having issues with the front to back style like I’ve had with the left shoulder and the right abdominal. Side to side helped the right hip and get tightness out of my lower back on the left side. Now the weights. Cambered squat bar box squats again. Same idea as last week, just more weight for the working triples. I put enough weight on the bar to make it quarter, plate, quarter jumps to the top weight. I think I’m better at the setup on this compared to last week. 275lbs felt really heavy unracking that first set. It is really odd feeling with the bar rocking on the concentric portion of the lifts. Last week felt like more of shock to the system. Will have to see how the next week goes as far as bar speed. Deadlifts after that. Not really looking forward to deadlifts. Using the same weight as I did for jack stand pulls since both lifts are at 585lbs (haven’t gone heavier raw on rack pull and max single at ASV). Deadlift can be just as temperamental as log press some days if my lower body is fatigued. I was not expecting the ease that was the jack pulls this time. Same plan of 10 singles EMOM. Hard to tell how it will go until I add some weight to the bar. Most reps were moving well but no near as easy as the jack pulls last week. Shins were bloody by the end. They felt slow but that could just be because I’m a little slower breaking off the floor trying to get that hip/leg drive, rather than high hip stiff legging it. I feel like the fifth one was my best feeling and looking. Sixth was a little off the mark from that one. The rest kind of so so as far as feel. My shins were glad when I was done. Then abdominal work. Situps of my choice. Decided on decline at the highest angle. Been a few training cycles with no dynamic abdominal work. It’s been holds for a while. It showed. Movement was a little slow and I was “feeling the burn” even with these reps. No weight at this time, just moving the body. Feeling it in the abs and hip flexors. It wasn’t terribly late but I wanted to have minimal work to do when I got home so burritos it was. Home to recover and rest.
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
45x9
95x3
135x3
185x3
225x3
275x3
275x3
275x3
Deadlifts
135x1
225x1
295x1
EMOM (Added Straps)
351x1
351x1
351x1
351x1
351x1
351x1
351x1
351x1
351x1
351x1
Decline Situps
BWx15
BWx15
Stretching
Comments: Sleep last week wasn’t optimal. This definitely hasn’t. Biceps seem less sore now but still massaging them nightly. Pretty much all my joints from my knees up to my L5 are stiff and achy. Abdominal thing is still there but seems to be less and less as time goes by. Again, can’t tell if it is truly getting better or I’m getting used to. Hard to tell when it seems so gradual. Tried to do an errand before the gym and that didn’t work out so I ended up getting there about an hour later than usual for training. Bike to start things off. 146bpm highest reading this session. One of my better distances in the time limit. Calves felt ok. A little tougher but still easy. Knees ached on the goblet squats. Wouldn’t have thought my joints would be aching at this point in the cycle. Also on RDLs. Trying to get a good stretch and not round my lower back. Band rows were good on the back. Push-ups went better this time as well. Best this cycle so far. Plank was easy. Then the biceps stretches. Not as sore in the upper body as I was thinking I would be. Hip swings were needed. Not having issues with the front to back style like I’ve had with the left shoulder and the right abdominal. Side to side helped the right hip and get tightness out of my lower back on the left side. Now the weights. Cambered squat bar box squats again. Same idea as last week, just more weight for the working triples. I put enough weight on the bar to make it quarter, plate, quarter jumps to the top weight. I think I’m better at the setup on this compared to last week. 275lbs felt really heavy unracking that first set. It is really odd feeling with the bar rocking on the concentric portion of the lifts. Last week felt like more of shock to the system. Will have to see how the next week goes as far as bar speed. Deadlifts after that. Not really looking forward to deadlifts. Using the same weight as I did for jack stand pulls since both lifts are at 585lbs (haven’t gone heavier raw on rack pull and max single at ASV). Deadlift can be just as temperamental as log press some days if my lower body is fatigued. I was not expecting the ease that was the jack pulls this time. Same plan of 10 singles EMOM. Hard to tell how it will go until I add some weight to the bar. Most reps were moving well but no near as easy as the jack pulls last week. Shins were bloody by the end. They felt slow but that could just be because I’m a little slower breaking off the floor trying to get that hip/leg drive, rather than high hip stiff legging it. I feel like the fifth one was my best feeling and looking. Sixth was a little off the mark from that one. The rest kind of so so as far as feel. My shins were glad when I was done. Then abdominal work. Situps of my choice. Decided on decline at the highest angle. Been a few training cycles with no dynamic abdominal work. It’s been holds for a while. It showed. Movement was a little slow and I was “feeling the burn” even with these reps. No weight at this time, just moving the body. Feeling it in the abs and hip flexors. It wasn’t terribly late but I wanted to have minimal work to do when I got home so burritos it was. Home to recover and rest.
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