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” Safety Squat Bar Box Squats
60x9
110x3
150x3
200x3
240x3
290x3
290x3
290x3
Wide Grip Deadlifts
155x1
245x1
EMOM (Added Straps)
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
335x1
Pulldown Abs
170x30
200x30
Stretching
Comments: Things seem to be going well. Lifting wise. Work, well, yeah. To the gym after work for training. Bike to start things off. 153bpm highest reading this session. One of my better distances in the time limit. Not quite what I did last time which was a big improvement but still good. Having the unrelenting pacer seems to be upping my output. Calves felt tight. Especially the right one. Looks like the kettlebell from before was returned so used it for the goblet squats again. Not bad but not great feeling. Aches seem to be down a little. RDLs definitely feeling a fatigue in the lower back. If I go too far down, I’m rounding and breaking from and taking tension off my lower back. Need to keep it focused. Band rows were good on the back. Push-ups were ok. I felt more tired than anything on them. Some shoulder aches. Plank was ok. Then the biceps stretches. Really stiff and tight in the chest today. Expected after the log and benching. Hip swings after that. Weight time. This workout moves pretty quick compared to the other ones, especially on this day when it’s the 3rd week of the squats and the wide grip deadlifts. Safety squat bar again. Plate, quarter, plate jumps. Lower body wasn’t feeling so stiff this time and I was able to get my form to cooperate from the get go. Stance might have been a little wide at the start. It was easier to do these jumps then to bring out the micro weights for the working set (what’s 2lbs difference?). I felt somewhat slow but it moved well enough on camera. Then it was the wide grip deadlifts. My right lower body felt much tighter than my left as I set up to lift. Hip and ankle. Not sure what to do about that. Plate jumps worked out well. Not sure if I was sitting down enough to initiate the lift but it felt “faster” than my regular style pull. This was definitely the easiest feeling of the pulls from these past three weeks. I feel like my 5th and 6th single on the EMOM were the best ones. Things were going smooth and then on the penultimate lift I grazed the healed scab on my left shin and had to wrap tape to keep blood to a minimum. I’ve been looking at shin protection but I was hoping I could make it through these week without them as I got to find ones that will fit my feet. Again, I think I need to adjust the projected 1rm on this exercise another 10lbs. Abs to finish up the day. Used the towel to provide some padding to brace against. Two sets again but reps increased to 30. Took a few reps to get the towel to be in the right spot before I started my actual set. 170lbs was too easy so I put it to 200lbs for the entire stack for the next set. Definitely a bit tougher but still pretty easy. May just stick with this weight for next time since reps will be increased again. Beat feet home to stretch and get dinner ready so I could recover and eat timely.
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