2 Minute Treadmill Backwards Pushes
Mobility Prep
17” Box Squats
bwx25
Mobility Prep
17” Box Squats
bwx25
17” Safety Squat Bar Box Squats w/ bands
65x10
Added Bands (+3lbs bottom/+47lbs top)
65x5
95x2
125x2
155x2
185x2
215x2
Wide Grip Deadlifts (straps)
135x5
185x3
225x1
275x1
315x1
315x1
315x1
65x10
Added Bands (+3lbs bottom/+47lbs top)
65x5
95x2
125x2
155x2
185x2
215x2
Wide Grip Deadlifts (straps)
135x5
185x3
225x1
275x1
315x1
315x1
315x1
Planks
bw+45x60 Seconds
bw+45x60 Seconds
Side Planks
bw+15x60/60 Seconds
bw+15x60/60 Seconds
Stretching
Comments: This workout took a bit. More setup time than when I had been doing the band deadlift cycle. And it kind of dawned on me the day of so I took time during my breaks to set things up as it was going to require some new things that I haven’t been doing in a while or at the garage gym. My joints were a bit achy. Not sure if just because the weather has abruptly gotten quite frigid this week coupled with the lifting earlier in the week. Really it seems that the middle of the week workout is my achiest. Setup required moving weights, bars, mats and bands outside as well as checking to see how things would work and test integrity of the rack for something besides overhead and get band tensions. Warm-ups as normal. Right lower leg is tighter than the left. I’ve known this for years. Been a thing since the nerve issues from the disc bulge caused my left calf to atrophy. Today was box squats. Like bar on back and sit back style rather than the touch for depth style I’ve been doing. Since the back issue relapse last year around this time, most of the squatting has been the rack assisted hatfield kind. This would be real squatting again. Plan was using the ssb and a little band tension and work up to doubles with 30lbs jumps up to 40-50% of what I feel 1rm would be. Listed numbers would be 215lbs (was 210lbs but my bar is 63lbs and I added 2lbs to it). But first I had to warm-up. Body weight for high rep set. Box using my mats so about 17” and then compresses as I sit on it a little. Felt good. Loosen up the hips and hamstrings. Not as tiring as I thought it might be. Then adding the bar. Inner thighs and hips felt tight with the added weight. Unracking the weight wasn’t as comfortable as I would like. My head hits the top of my rack crossbar if I stand up straight under it so kind of have to slouch under it from away. What I have now will make due but may need to consider a better setup if I’m truly committing to the home gym. Advised here to stay light, maybe not as dynamically explosive at the start and obviously not push it if this bothered the knees. Feeling pretty easy. The jump from 155lbs to 185lbs felt like a lot for some reason. I kept to not wearing any support stuff like with viper pressing to keep myself from pushing too much and staying in my lane for right now. It’s been over a year since I did a back squat. I felt I was staying rigid but I can’t tell for certain as it looks like my lower back was rounding slightly on these and I can’t tell if that is just from the shirt moving or if that is actually what is happening. Much like with the deadlifting, this got my lower back pumped. I think that is just something I need to get used to after the back injuries on certain exercises and I just need to continue to be watchful and keep up with spinal health stuff. I think I would’ve liked if the last weight moved faster but I’m out of box squat practice. It will come back. After that I moved to the garage for pulls. Wide grip deadlifts have made a return to the training rotation. Really light to start but the jumps look hefty for the next few sessions. Just plate-quarter-plate jumps up to 315lbs for three singles. The movement felt off and awkward the first two sets and then it seemed to finally click with 225lbs. Made sure I rested a little bit and didn’t just pull the working weight one right after the other. I feel like the first set I was a little hesitant and then the other two I was pulling them like nothing. The rest of the workout was dedicated to planks. This lull I felt was the best time to get liquids in me before I had to flex my core for a while and put away all the damn weights before it got even colder and I had sore abdominals to also contend with. I wasn’t too sure how these would go really as mostly been doing abdominal work requiring movement as of late. I was able to hold up fine with minimal discomfort that comes from the cramping and fatigue. I did think maybe the rotary cuff work was fatiguing my shoulders from supporting my bodyweight but I reminded myself that it has always been like this. Stretched and ate pot roast, followed by icing my knees.
Comments: This workout took a bit. More setup time than when I had been doing the band deadlift cycle. And it kind of dawned on me the day of so I took time during my breaks to set things up as it was going to require some new things that I haven’t been doing in a while or at the garage gym. My joints were a bit achy. Not sure if just because the weather has abruptly gotten quite frigid this week coupled with the lifting earlier in the week. Really it seems that the middle of the week workout is my achiest. Setup required moving weights, bars, mats and bands outside as well as checking to see how things would work and test integrity of the rack for something besides overhead and get band tensions. Warm-ups as normal. Right lower leg is tighter than the left. I’ve known this for years. Been a thing since the nerve issues from the disc bulge caused my left calf to atrophy. Today was box squats. Like bar on back and sit back style rather than the touch for depth style I’ve been doing. Since the back issue relapse last year around this time, most of the squatting has been the rack assisted hatfield kind. This would be real squatting again. Plan was using the ssb and a little band tension and work up to doubles with 30lbs jumps up to 40-50% of what I feel 1rm would be. Listed numbers would be 215lbs (was 210lbs but my bar is 63lbs and I added 2lbs to it). But first I had to warm-up. Body weight for high rep set. Box using my mats so about 17” and then compresses as I sit on it a little. Felt good. Loosen up the hips and hamstrings. Not as tiring as I thought it might be. Then adding the bar. Inner thighs and hips felt tight with the added weight. Unracking the weight wasn’t as comfortable as I would like. My head hits the top of my rack crossbar if I stand up straight under it so kind of have to slouch under it from away. What I have now will make due but may need to consider a better setup if I’m truly committing to the home gym. Advised here to stay light, maybe not as dynamically explosive at the start and obviously not push it if this bothered the knees. Feeling pretty easy. The jump from 155lbs to 185lbs felt like a lot for some reason. I kept to not wearing any support stuff like with viper pressing to keep myself from pushing too much and staying in my lane for right now. It’s been over a year since I did a back squat. I felt I was staying rigid but I can’t tell for certain as it looks like my lower back was rounding slightly on these and I can’t tell if that is just from the shirt moving or if that is actually what is happening. Much like with the deadlifting, this got my lower back pumped. I think that is just something I need to get used to after the back injuries on certain exercises and I just need to continue to be watchful and keep up with spinal health stuff. I think I would’ve liked if the last weight moved faster but I’m out of box squat practice. It will come back. After that I moved to the garage for pulls. Wide grip deadlifts have made a return to the training rotation. Really light to start but the jumps look hefty for the next few sessions. Just plate-quarter-plate jumps up to 315lbs for three singles. The movement felt off and awkward the first two sets and then it seemed to finally click with 225lbs. Made sure I rested a little bit and didn’t just pull the working weight one right after the other. I feel like the first set I was a little hesitant and then the other two I was pulling them like nothing. The rest of the workout was dedicated to planks. This lull I felt was the best time to get liquids in me before I had to flex my core for a while and put away all the damn weights before it got even colder and I had sore abdominals to also contend with. I wasn’t too sure how these would go really as mostly been doing abdominal work requiring movement as of late. I was able to hold up fine with minimal discomfort that comes from the cramping and fatigue. I did think maybe the rotary cuff work was fatiguing my shoulders from supporting my bodyweight but I reminded myself that it has always been like this. Stretched and ate pot roast, followed by icing my knees.
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