After a day of rest, back felt just fine again.  Whew.  Dodged a bullet with the whole pulling on the socks thing and stopping the moment I felt something weird...

DAY 4 — POSTERIOR CHAIN + CARRIES

Warm-up

Easy bike — 3:00
KB deadlift with 35 — 10
Glute bridges — 10
Reverse lunges — 8/leg
Light trap bar reps — 2 x 5
Rest 30 sec between pieces

Workout

A. Broad Jump

4 x 2
Full reset
Rest 45 sec
RESULTS: Done. Why is volume going down over time? It’s fine, just curious.

B. Trap Bar Deadlift

EMOM 10: 3 reps @ 285
Goal: speed and perfect brace
If speed drops badly after round 8, stop at 8
RESULTS: Done, a bit easier than last time.

C. DB Reverse Lunge

3 x 8/leg @ 62s
Rest 20 sec between legs
Rest 75 sec between sets
RESULTS: Done, no real problem here.

D. Barbell Hip Thrust

4 x 8
Loads:
285
295
305
315 if form is clean
Rest 90 sec
RESULTS: Done, 315# was the first real challenge I’ve had with this movement.

E. Farmer Carry

5 x 60m @ 62s
Walk back and rest until breathing is mostly under control
Target rest: about 60-75 sec
RESULTS: Done, tough as always but succeeded.

F. Side Plank

3 x 30 sec/side
Rest 20 sec between sides
Rest 30 sec between sets
RESULTS: Not hard.  Done.

... ouch! Unbelievable.

I woke up stiff from yesterdays 60 minute zone 2 run, went to pull on my socks immediately after waking up, to go downstairs... toes get stuck on the rim of the sock, I pull, and i feel my back give way a bit!

I immediately stopped pulling, just in time before doing any major damage.

The back still hurt bad enough to prevent my strength session today.

No deadlifts. :)

So, I walked Walty this morning, and broke into a jog for the last .75 miles.

Then, this evening after Mother's Day with my mom, I ran Walt from our house up to Day Road.

Back is feeling better, might try the strength session tomorrow and will update the results here!

DAY 3 — ZONE 2 RUN

Warm-up

Walk/jog — 5 min
Walking lunges — 10 total
Air squats — 10
Relaxed strides — 2 x 20 sec
Walk-back recovery after each stride

Workout

Gradual ramp — 10 min
Steady Zone 2 run — 45 min
Cool-down walk — 5 min
HR target
125-135 bpm
Ideal average: 128-131

Finish

4 x 15 sec relaxed strides
Full walk-back recovery, about 45-60 sec
Daily goal
Smooth and disciplined
No sneaky tempo effort

RESULTS: Ran 58 minutes with Walt.  135 avg bpm.

Just keeping a record of my workouts here, along with the results.  For all to enjoy! :)

DAY 1 — LOWER STRENGTH + POWER

Warm-up

Easy row — 2:00
Ankle rocks — 10/side
Cossack squats — 8 total
Empty-bar front squat — 2 x 5, rest 30 sec
Jump squats — 2 x 3, rest 30 sec

Workout

A. Box Jump

5 x 2 @ 31"
Rest 45 sec between sets
Goal: elastic, crisp, quiet

RESULTS: Done, no problem.

B. Front Squat

Set 1: 195 x 3
Set 2: 200 x 3
Set 3: 205 x 3
Set 4: 210 x 2
Set 5: 210 x 2 if set 4 is clean
 If not, do 205 x 3

Rest:
2:00 after 195 and 200
2:30 after 205
3:00 before and after 210 sets

RESULTS: 195, 200, 205, 210 X 3, and 210 X 3!

C. DB Front-Rack Split Squat

3 x 6/leg @ 62s
Rest 20 sec between legs
Rest 75 sec between sets

RESULTS: 62#’s for all.  Not too bad.

D. Weighted Strict Pull-Up

4 x 4 @ 50 lb
If set 3 is crisp, go 55 lb on set 4
Rest 90 sec

RESULTS: 50#, 50#, 50#, 55#, not too bad, though a bit of a struggle on the last rep at 55#.

E. Hanging Leg Raise

3 x 10
Rest 45 sec

RESULTS: Last rep for each set not quite high enough.