5 Minutes Precor AMT
Leaning Calf Raises
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
BWx10/10
18” Box Squats
BWx10
45x10
Precor Angled Single Leg Presses
136x10/10
226x5/5
276x5/5
326x5/5
376x5/5
Planks
376x5/5
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Everything is tight. Snow storm came in as expected yesterday and closed the roads for a good bit. Meant I had to cancel the chiro appointment and shovel. My body has been feeling good so I didn’t think much of it but this heavy snow was hard to do. Hamstrings and lower back tight again. I was hoping they would loosen up. I just had to make it until Friday for my last deep tissue massage before the contest (moved up from next week due to her having to be at a conference next week). Warm-ups on the AMR to start. Highest was 151bpm. Felt ok. Calves were easy but still tight muscles and ankles. Box touches were ok. No issues there. Bird dogs were ok too. The light box squats I did in the tiered power rack again. No issues with my quads this time around but my lower back was stiff as a board, especially on the right side. The set with the bar actually felt better and apparently a little faster too, just like last week. While tight and stiff, they still feel like a natural movement to me. This was more for warming up and familiarity for when I’m good to go again on all lifts. Only weight related thing for today really was one legged leg presses. Same as last week but just 10lbs more per actual working set. So with this being the only real exercise, I took slightly longer setting things up. Empty sled for the warm-up set. If my knees were bothering me, I was going to do another set but I felt pretty good so right on in. Added a plate and then it was 50lbs jumps the rest of the way. Really working on bracing and building tension in the body for these. I think that makes it so that more muscles (especially the ones around the joints) are working hard when I do this to keep things safe. It will be interesting to see if this exercise stays in and if the numbers get pushed. Ended the night with the plank combos. Felt pretty easy tonight. Almost relaxing in a way. Home to stretch and eat and try to make up for recovery stuff. Really just one workout left.
Comments: Everything is tight. Snow storm came in as expected yesterday and closed the roads for a good bit. Meant I had to cancel the chiro appointment and shovel. My body has been feeling good so I didn’t think much of it but this heavy snow was hard to do. Hamstrings and lower back tight again. I was hoping they would loosen up. I just had to make it until Friday for my last deep tissue massage before the contest (moved up from next week due to her having to be at a conference next week). Warm-ups on the AMR to start. Highest was 151bpm. Felt ok. Calves were easy but still tight muscles and ankles. Box touches were ok. No issues there. Bird dogs were ok too. The light box squats I did in the tiered power rack again. No issues with my quads this time around but my lower back was stiff as a board, especially on the right side. The set with the bar actually felt better and apparently a little faster too, just like last week. While tight and stiff, they still feel like a natural movement to me. This was more for warming up and familiarity for when I’m good to go again on all lifts. Only weight related thing for today really was one legged leg presses. Same as last week but just 10lbs more per actual working set. So with this being the only real exercise, I took slightly longer setting things up. Empty sled for the warm-up set. If my knees were bothering me, I was going to do another set but I felt pretty good so right on in. Added a plate and then it was 50lbs jumps the rest of the way. Really working on bracing and building tension in the body for these. I think that makes it so that more muscles (especially the ones around the joints) are working hard when I do this to keep things safe. It will be interesting to see if this exercise stays in and if the numbers get pushed. Ended the night with the plank combos. Felt pretty easy tonight. Almost relaxing in a way. Home to stretch and eat and try to make up for recovery stuff. Really just one workout left.
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