100+ Reps today, welcome back from Recovery week!

Today’s Workout Log

Warm-up

30 minutes of dynamic stretching and soft-tissue work

Workout

Speed Squats – 95 pounds – Sets: 2/2/2/2/2/2/2/2/2/2 (2m rest)

SuperSet (Do one set of each exercise back-to-back, rest 90 seconds, repeat)

Knee-Rack Deadlifts – 175 pounds for first 3 sets, 165 for last 2 – Sets: 5/5/5/7/7
Ankle Mobilization Wall Touches – Bodyweight – 8/8/8/8

Elevated Dumbbell Reverse Lunges – 30-pound dumbbells for first 3 sets, 25’s for last – 5/5/5/7 (2m rest)

SuperSet (Do one set of each exercise back-to-back, rest 90 seconds, repeat)

1-Leg Plank – Bodyweight – Sets: 30 seconds/30s/30s
Bulgarian Split Squat Hold – Bodyweight – 30s/30s

Cool-down

Dead Hang (wide grip) – 48 seconds

Workout Journal Notes

Today was a full, action-packed workout with over 100 total reps. Now I see why those recovery weeks are so important!

As usual though, it was actually fun because of the new exercises and movements.

I really like trying to explode and jump up on speed squats.

And the Ankle Mobilization Wall Touches feel really good, and I’m sure they will add some much needed flexibility in that area.

If you want to try it: Stand facing a wall, with the toes of one foot touching the wall. Bend the knee of that leg until it barely touches the wall, while keeping your foot still and your heel on the ground. You should be able to do this no problem, just make sure your knee is going straight forward and not veering to either side. Now, slide your toe back about an inch away from the wall and move your knee forward until it’s barely touching the wall again. Keep moving your toes back, inch by inch, until you can’t get your knee to touch the wall without lifting your heel.

I was only able to get about 3 inches away from the wall on my first attempt, so I’m setting my first goal for 6 inches.

Bulgarian Split Squat Isometric Holds were deceptively difficult, but they also provided an excellent stretch that felt great at the same time.

By the end of the second set, my legs were on fire!

Tomorrow is the last day of Phase 3’s first week, so I’m looking forward to the last set of new exercises to try, then it’s all about improving on each one until Phase 4!