With my less-than-perfect squat form in mind this week, on came the gradually increasing sessions of stretching, calf work and attempts at re-learning Seiza.

Friday
I’ve decided to shift Friday’s training focus slightly to relearning the squat. This includes copious amounts of static stretching (primarily shins and quads), calf work and quad work. Not to mention a bit of light squatting.
Hindu squat (sumo, slow) 50@bw
Various quad stretches
Calf-raises (bodyweight only)
Seiza (off/on for 5 min periods)
Step-up (various heights, bodyweight only)
Light squatting
and repeat…

Saturday
Well, the intention was certainly good. I’d planned on trying out the Inman Mile (a mile-long walk whilst carrying your bodyweight) – and readied a couple of 40kg dumbells. The yard includes a 10m uninterrupted stretch of lawn; all looked good. Until a few laps later, that is – that’s all it took for my hands to tell me that my grip wasn’t going to last anywhere near a mile.
A few impromptu sets of Farmers Walks it was then.

Sunday
I shamefully admit that time got the better of me. After fattening up the chinning bar there was only time for a brief session :
Chin-up/bent row superset 3x 5@bw + 10@40/88

Monday
The early signs of a cold appeared, but certainly not enough to cancel the workout. Especially on a day when rack pulls were on the agenda.
Hindu squat 2×25@bw
Hanging knee raise 2×20@bw
Rack pull (3 holes – below knee, double overhand, sumo) 2×15@60/132, 2×10@100/225, 3@140/315 (grip still feeling the impact of Saturday’s Farmers Walks), 10@100/225
Waiters bow 2×20@10/22
Shrug 2×10@100/225, 2×5@120/264

Wednesday
Still carrying a frustrating – though not particularly severe – cold, I decided to keep today’s session reasonably brief. It looked something like this :
Chin-up 10,10,10 @bw
Floor press / floor press (close grip) – supersetted 10@40/88, 5@60/132
Dip 10,10,10 @bw