Saturday, May 27, 2017

May 27, 2017 – Week 12, Day 3


5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx48/48

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Farmer’s Walk
With Turns (at 50’)
112x100’ in 13.33 seconds
Straight Runs
202x50’ in 7.61 seconds
Max Distance
282x172’7” in 30.91 seconds

Sandbag Rows
100x5
150x5
200x5

Sandbag Load to Platform (58”)
250x10

Sandbag Bearhug Carry (turns at 50’)
250x100’ in 22.76 seconds

Stretching

Comments: Out to Lancaster to train this time. Nice out which was good considering some of the programed stuff for today. I went to bed later than I wanted too. Caught up with people a bit before getting on with the workout. I don’t know if I genuinely wanted to talk with people or if I was just trying to put off the workout haha. Warmed up on the rower again. Felt better this time, even with the week break from it. Calf work went well. Whatever issue I was having with my one side I got sorted out so I wasn’t fatiguing as bad. Would have liked to have gotten to 50 but this is good. Box touches, band rows and biceps stretch after that. Felt good. Nothing felt achy or tight. Hip airplanes were mostly good. Lost my balance on one rep so I did another to make up for it. Then on to the stuff I was dreading. It didn’t look like much on paper but numbers don’t tell everything. Farmer’s walk to start things off. Outside with the metal plates. Same warm-up as last session. The different shaped plates made things interesting. Some of the plates had larger holes than others so some give in the handles that I usually don’t have when I’m using all the same style of plates. Knocked over the cone on the warm-up set with a turn but still improving my time. I put on the rehband belt for the straight run to get used to it for the working set. Faster than last time but I feel I can do even better. I was hesitant at the start of the run with the pick-up as I felt the plates shift and I was worried it was going bail on me (still haven’t got a perfect clip situation figured out). Once I knew it wasn’t going to slide off, I was picking up speed by the end. My stopping caused the plates in the right hand implement to slide forward a few inches. The thing that was worrying me was the next set. Max distance farmer’s walk run. My grip is one of my strengths with farmer’s walk but I still had doubts swirling in my head. Mostly just variations of “what if I fail?” so it took a bit to get those thoughts quiet and give it a shot. Not my fastest run but the name of the game was distance. Got a pretty good distance. If I can go faster with less fatigue, I feel I can go much further. After that (a relief to be done), I had sandbag work to do. Sandbag rows for sets of fives with the last set being the next bag up from last time. More of prep/warm-up for the next two exercises. Sandbag loads followed the rows. I wasn’t too sure how to setup this one at the gym. Both yokes were being used (I didn’t want to be running around them anyways) so I eventually ended up using box jump boxes and some rubber mats. I couldn’t get it to the same height as in my garage but it would have to do (I didn’t realize until I was done there were more mats). Plan being the 250lbs sandbag for a set of ten as I did several weeks ago. No time limit, just get the reps at my own pace. Even though it was just a little bit higher than what I did last time, this felt really tough. I got five within 60 seconds but it took a bit longer to get the remaining five. Last rep wasn’t as convincing as I would have liked but I got the height and the platform wasn’t very stable. Got the strength but conditioning needs to improve. I took my sweet time getting the last exercise setup after that one. Final item of the day was a sandbag bearhug carry. Same sandbag as the loads but doing a course with a turn. Chalked myself up pretty good and squeezed. First half of the course I was slow and my breathing was off. Forget how breathing can be effected on these front carries. Once I made the turn, I got my breathing under control and picked up speed. Satisfying end to this cycle and going right into the next one.

Friday, May 26, 2017

May 25, 2017 – Week 12, Day 2


5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx47/47

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

16” Box Squats
45x10
95x5
135x5
185x5
225x3
275x3
315x2
365x1
405x1
425x3

Deadlifts
45x20 (bar on bumper plates)
135x3
135x3
135x3
225x1
225x1
225x1
315x1
345x2
345x2
345x2

Leg Raises
BWx50

Band Side Bends
ABx30/30

Stretching

Comments: Not getting as much sleep as I would have wanted this week but still feeling alright. Funny how beat a deep tissue massage can make you feel some times haha. Gym parking lot was sparse but inside the weight room was packed. Warm-up on the AMT. Heartrate up to just 148bpm. Calf raises followed. Still having issues with the lagging side keeping up with performances from last week without interruption. Just aiming for one rep more each time now. Other side makes it look like nothing. Box touches started things off (regular style) and they felt good with the band rows and biceps stretch. Stretch felt ok, no noticeable tightness in either shoulder like last few sessions. Squat therapy was alright. Knee aching was present but not as bad as last week where it took a while to get things to feel good. Then sumo box touches and another round of band rows and biceps stretch. Hip airplanes felt good. I had one rep where I lost my balance so I did another one to make up for it. After that, I had to wait about 20 minutes for the power rack to open up. Weights for box squat are getting to the point where using that tiered rack to half squat the weight up would be detrimental to the workout. I didn’t really cool off from that long of a wait as I was pretty warm just sitting there. Always running hot on this workout it seems. Felt even more so than last week when it was 90. Then it was time for box squats. I had hit my goal last time of four plates with no support equipment so like the deadlift, that will be the last weight without a hard belt going forward. As with previous heavy box squat sessions, working up to goal weight and aiming for 1-3 reps. As I have been doing with other exercises these past two weeks, I’ve been getting used to using my hard belt for lifts. I figured that squats wouldn’t be that bad as it would be more of a breathing issue but I’ve been working the bracing on these. Rehband belt on for the last single and then time to work on the top set. Belt didn’t make this any easier on my legs but I definitely noticed the increased stability in the lifts and being able to go for that next lift with less hesitation after locking out the previous rep. Had a decent lower back pump going into deadlifts. A little bit different from the last time but similar enough. Grip changing sets and during sets to work the musculature in supporting structures from all the different positions. Back was pretty toasty by this point. Working weight was for three sets of doubles and I did them EOMOM style as I have been doing to keep a consistent pace going. The increased weight was definitely noticed on that first set. Abdominal work to end the session. High reps on the leg raises (felt good on my back) and band obliques to end the workout and then home to stretch and eat.

Wednesday, May 24, 2017

May 23, 2017 – Week 12, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx46/46

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

12” Log Viper Presses
Dumbbells
10’sx10
20’sx5
30’sx5
40’sx5
Log
100x3
130x1
160x1
190x1
220x1
240x1
255x1

Chest Supported Rows
100x10
150x5
200x5
250x5
300x5
350x5

Dead Floor Presses
45x10
95x5
135x3
185x1
225x1
275x1
315x1
365x1 PR+20lbs
2 Second Pauses
275x7

Stretching

Comments: Last week of this training block. Had to have my usual end of training cycle deep tissue massage a week early with the holiday next Monday. Burritos and massage should get me ready for training hard. Temperature has thankfully cooled a bit for now. Warmed up on the AMT. Heart rate got up to 160bpm this time. It has lower but shot up by a bit right at the end. Calf work after that. My one leg had issues with reps this time and I had a few false starts. Other side easily got the reps when I was done. Hopefully my lagging side does a better job next session. Then a short circuit of box touches, band rows and biceps stretch. First time regular box touches and second time sumo box touches as I have been doing. Shoulder tightness on the biceps stretch was evened out and I think that had to do with the massage the day before. Hip airplanes still a work in progress. Balance was better and I think this was the first time I really felt like I was getting the hip on the standing leg to “open” while doing these. Weighted exercises followed. Warm-ups with dumbbells for log viper pressing as has been the case. Using the tilted forward style on the log as last session. Goal for this workout was to work up to at least 240lbs with set weight jumps and then if feeling froggy, make up to two more small jumps in weight to a conservative max for the day. No super grinders or helicoptering lockouts were the instructions. Light weights were flying up this session (despite the dumbbells feeling slow). I knew that if I wanted to put in a max single, I’d need to reintroduce the support gear like I have been doing. Can’t just throw it on for the top weight as the belt could make things tougher with breathing and getting into position to have it even benefit me when I would need it. Reacclimation to the belts and wrist wraps was a success. 240lbs went up without much of a struggle but I felt that I really only had one more lift there above that weight unless I took really tiny jumps. I finally settled on going for 255lbs for the last lift of the day. I hesitated on starting the clean from the lapped position but it did go up. Slight hitch in the drive through with the upper body taking over but it wasn’t a grinder or sloppy rotating disaterpiece. So a success there. Strength not quite there to make this a viable alternative for log for reps but the framework is there as I get better. Then on to chest supported rows, working up to a heavy set of five over five sets after a light warm-up set. Bigger jumps up to the top weight so I started out a lot lighter to ensure that the top weight wasn’t a massive jump from what I was doing. Top set was 20lbs more than last time but still doable. Most I’ve done on these weight stricter form (not just using heaving motions). Last exercise for the session was dead floor presses. I had to wait about 20 minutes after I finished rows (I was taking my time putting the weights away before that too) for the power rack to be available and it was getting late. I did the bare minimum I needed to warm-up and went “quarter-plate-quarter” for singles to get to a max single for the day. Stuff felt heavier than I would have liked but I had a goal in mind for a minimum increase with how these have been going and I wouldn’t be denied. 365lbs was very slow but it finally went up to lockout. I wasn’t done just yet as I had to do a down set with pauses like I have been doing for incline pressing. Drop a plate off the weight from each side and went for 5-7 reps. I always aim for the higher rep range with the weights. Definitely not explosive like incline version but putting in the work. Home to stretch and eat a large burrito and a dozen eggs.

Saturday, May 20, 2017

May 20, 2017 – Week 11, Day 3


5 Minutes Sled Drag (55lbs for .25 miles)

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx44/44

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Yoke
217x50’ in 6.14 seconds
217x50’ in 6.66 seconds
307x50’ in 6.08 seconds
402x50’ in 6.92 seconds
502x50’ in 7.25 seconds
602x50’ in 8.57 seconds

Stone of Steel Over Bar (57”)
138x5
201x2
263x10

Vehicle Push
2,693lbs + 2 peoplex230’4” in 60 seconds

Stretching

Comments: Workout for events at home this time. No having to wake up early and pack the car the night before. Sleep wasn’t as good as I would have liked this week. But I woke up rested. Left biceps was a little tight so that was a little concerning. Little slow getting ready for the day as WSM is happening so catching up on the action. Probably going to be watching that stuff like crazy until it is done next week. Thankfully, the weather was much cooler at only 60 compared to the 90 the past two days. Warm-up with the sled drag around the block. Calf work after that. Good thing I switched the leg that is behind as my “uninjured side” is struggling on these higher reps while my “injured side” had little trouble matching the reps. Then on to box touches, band rows and biceps stretch. No issues there. Right shoulder didn’t feel as tight this time on the biceps stretch compared to last workout. Hip airplanes were tough again. Even with the balance before the set. I stumbled on the first set going for rep two so I started over. Did better on the other side but lost balance on the last rep so I did another. Then event work. Yoke to start things off. Working up in 50’ runs to a top set. Pretty big jumps in weight. I figured I’d have no issues with the yoke but I had to keep my thoughts on it than thinking about stone of steel later. Speed with lighter weights is getting better but I need to make sure that I can transfer that to the heavier stuff on yoke. I haven’t used belt on the yoke so far but I figured this would be a session to break that in as I know that abruptly bringing in the belt can mean issues (had experience doing no belt in training and messing up with breathing at contest). Soft belt added for set with 502lbs. Been doing half the distance the past month so need to be ready for that. Added the hard belt for the set with 602lbs. I was getting nervous under it so that is good. Means I’m taking it seriously. I was right about the belt as I will need to work on breathing and running with the increased pressure. I slowed down about half way into the run and I got angry at myself for that and picked up the pace. Felt lightheaded after putting down the yoke. Need more practice with belt and heavier yoke. Other than that, pretty good speed for me. Then into the garage for stone of steel. This implement/event gives me such trepidation. I can’t be calm when it is new territory on this as my heart beats out of my chest. I was floored with how easy I was picking the thing off the ground but surprised how tough it was to extend compared to previous times. I blame the heavy rack pulls haha. The stone of steel training was another change up after a month of doubles with EMOM and EOMOM. Back to the basics with a set of 5-10, depending on how I feel. If I got this thing with the planned working weight for a single, it would be a PR for the most I’ve lifted on this thing since I got it. Heavier than the weight I injured myself with last year by 9lbs and loading it to 9” higher. Worries that I couldn’t grip it also present. Took a bit to prepare myself. I has truly shocked with how easy it was to pull the stone of steel off the ground an into my lap. Extension was a bit harder and I was definitely not clearing the bar by a large margin like in previous sessions. I got five in under a minute and kept going. Conditioning will improve I’m certain but I was definitely gasping for air. Strength and endurance was there as I could keep going taking deep breathes. I wasn’t sure if I had done 9 or 10 by the end. Thankfully it was 10 haha. Last thing for the day was a little conditioning. Lung buster that would work the lower body and not put a pounding on my knees. Essentially, pushing my car for max distance in 60 seconds and making sure I was working the full time. Haven’t done car pushing for maybe five years. My younger sister and her friend steered my car as I pushed it up the street. Short choppy steps on a slightly uphill course. Took a bit to cool off before I put away my toys and stretching. One more week of this cycle left.

Friday, May 19, 2017

May 18, 2017 – Week 11, Day 2


5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx43/43

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

16” Front Box Squats
45x10
95x5
135x3
185x3
225x3
250x3

16” Rack Pulls
45x20
135x3
135x3
135x3
225x1
225x1
225x1
315x1
315x1
315x1
405x1
455x1
Added Straps
500x5

Crunches
BWx45

Band Side Bends
ABx30/30

Stretching

Comments: Body felt good. Other than it being hot. Up to 90. Started out with the AMT. Heart rate up to only 144bpm. Felt relaxed doing it. Calf raises were good. Improved the number of reps by a good bit. May need to switch sides with the one I start with next time as the “strong side” was struggling to match the reps. Box touches felt good with both styles. No aches doing regular style but some doing the sumo style. Rows felt good on the upper back and stretching helped my tight shoulders. Right shoulder felt a lot tighter than the left. Squat therapy was only so-so. Knees just kept aching and that didn’t really stop until I got about 20 reps into the set. Not sure what that was all about. Hip airplanes were pretty good. The balancing on one leg to prep my body for the exercise seem to help. I stumbled a little on one rep so I did another to have a good rep. Then time for squats and pulls. Front box squats were a bit different from usual. Got to use the squat rack so I could unrack from much higher. More sets to warm-up, working up to 250lbs for a triple. Trying to move fast on these. Big breath of air and staying tight in the midsection. Then rack pulls. Continuing to increase the weight and aiming for 1-5 reps on a top set. Another change on these. Back to using the bar for the first set but double the reps with changing grips. First half double overhand and the second half double underhand. Felt weird doing rack pulls with that grip. A lot more sets working up to the top weight, changing grip each set (doh,o/u,u/o). Second to last set, I put on my belts (rehband and hard belt). Still using the smaller belt for now as it can take some getting used to the big ratchet belt. Either my midsection or my lowerback have gotten thicker as I have definitely lost a notch on the belt. The working set was with straps and was to just be five plates but that is so close to 500lbs so I added the chips on the bar. Bar speed looked good up until the last one. Lower body still doing a lot of work but my back didn’t feel compromised so that was good. 55lbs off my 5rm on these. Abdominal work followed that. Easy set of crunches into easy obliques with bands. Stretched and then home to eat.

Wednesday, May 17, 2017

May 16, 2017 – Week 11, Day 1


5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx30/30

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Incline Bench Presses
45x10
85x5
125x3
165x1
195x1
225x1
255x1
285x1
305x1
320x1
2 Second Pauses
225x7

Chest Supported Rows (1 second holds)
150x10
220x8
220x8
220x8

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
40x1 R
40x1 L
70x1 R
70x1 L
90x1 R
90x1 L
110x1 R
110x1 L
Circus Dumbbell
130x1 R
130x1 L
142x1 R
142x1 L
152x1 R
152x1 L
157x1 R
162x1 L
162x0 R
162x1 R
172x1 L
182x0 L
182x1 L

Stretching

Comments: Last two weeks of this workout cycle. Got excited seeing the workouts but I also knew they wouldn’t be easy. While Saturday’s event work had been tough, I wasn’t as beat up as I was from the previous session of farmer’s walk and sandbag. Got to mow my lawn for the first time. Didn’t get to do that until now due to my injury. Allergies starting to act up but I felt ready. Warm up on the AMT. Knnes and hip ached a little but went away within 30 seconds. Heart rate got to 152bpm. Then calf work. Change in that instead of multiple sets it was one max rep set each leg after the initial warm-up set with both legs. Max with lagging leg and then match it with the other. Managed 30 reps. Box touches and band rows with biceps stretch again. No aches on box touches. Hip airplanes are still a challenge but I’m continuing to make adjustments. Last session, I had done a practice balance with both sides before starting the actual set and it seemed to help me with balancing during the actual set. So I did that again this time and it definitely seemed to help. Trying to rely less on the supporting structure for balance. Then weights after that. Incline up first with the plan being to go for a new 1rm. I felt good and I knew I would exceed my previous 1rm. However, it can be hard to tell as the weight increases. I did the previous 1rm to see where I was. Not as easy as I had hoped it would be but form was better from last time. Butt still came off the bench slightly. I resigned myself that I wouldn’t be hitting an all-time PR this session so I went up 20lbs. Again, butt came off the bench but I felt I had more there to lockout. Initially just added 10lbs more for three plates a side but I got antsy waiting for someone to spot me and put on a little more. It was tough (butt came off the bench again) but I got it. Matches my PR on this lift (I had similar form when I hit it too) so I can definitely say my pressing is back to where it was preinjury (not including overhead events). Down set with pauses with two plates a side. Felt good here. Then the lighter variation of chest supported rows after that. Almost active rest. But not really, just a lot less taxing than the incline pressing and the circus dumbbell work to come. Reps feel better as I go on these rows. Circus dumbbell after that. I knew this was going to be a late session again. Same warm-ups as last time up to the empty big dumbbell. I wasn’t feeling like my shoulders were up to it this session. One of regular gymgoers stated he was happy to see me back to lifting that thing (he had been aware of my injury) so that certainly filled me with a little bit of pride in my efforts. I try to learn what I can from the previous sessions so that I can make the most out of the next session. I added the support stuff (wraps, chalk, belts) in layers so not all at once to get adjusted to how it changes things and I have to move and use it. I think this was better than what I did last time but I haven’t been using these for almost a year now haha. I always have two goals with going for a max; realist goal and optimist goal. For the circus dumbbell, I was telling myself to hit just a tiny bit more than last time while really planning on hitting even more weight than I had missed the last session. With my weaker side, I did hit the little increase and then went up in smaller jumps while keeping the bigger jumps with the strong side. With 157lbs, the weight went up fine but it tried to roll out of my hand. I knew I had to not just passively hold the dumbbell to correct that. I misfired my first attempt at 162lbs but got it after a quick breather to refocus. Same with the strong side as I got up to 182lbs. I noticed that I wasn’t feeling these in my hamstrings as much as last time. Also noticed my clean is becoming more efficient on my strong side and increased flexibility getting the weight to the shoulder. Biceps really feeling it this time around. Happy to have hit over contest weight with so much time still left. I know I got a ways to go still. Home to stretch, eat several pounds of bbq and sleep.

Saturday, May 13, 2017

May 13, 2017 – Week 10, Day 3


5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx12

One Leg Leaning Calf Raises
BWx7/7
BWx7/7
BWx7/7
BWx7/7

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Farmer’s Walk
With Turns (at 50’)
112x100’ in 13.97 seconds
Straight Runs
202x50’ in 7.72 seconds

Sandbag Rows
100x5
150x5
150+25x5

EOMOM (Farmer’s Walk & Sandbag Over Bar)
272x50’ in 9.24 seconds/250x3 to 57”
272x50’ in 8.97 seconds/250x3 to 57”
272x50’ in 9.48 seconds/250x3 to 57”
272x50’ in 9.48 seconds/250x3 to 57”
272x50’ in 9.32 seconds/250x3 to 57”

Stretching

Comments: I know last time this workout came up I said that session was the toughest. Well now this one replaces that. Went out to Lancaster to train so that meant packing stuff into the car the night before and getting up early. I got up early, just not as early as last week (I hit snooze three times). Rainy but no issues getting out there. Warmed up on the rower again. Felt better this time. Could also just be that my left side of my back and hip was feeling better this time. Calf work felt pretty easy, despite doing the rower. Box touches, band rows and biceps stretch followed that up nicely. Little achiness in the left hip on the sumo style but just a little. Hip airplanes continue to be trial and error. Trying to work all the different aspects. Balance more on my leg than using the supporting structure to hold myself. Sometimes I feel I make progress but other times it feels like I have a ways to go. Event work followed. Much like last week, this was going to have warm-ups of two parts of the main EOMOM workout. The pairing this time being farmer’s walk and sandbag loads. Warm-up was modified a little in that the second run was another plate jump for a 50’ run. Not bad. Prep for sandbag with the rows again. Felt quite easy this time around. Then the hard stuff. The stuff I was dreading. Heavy farmer’s walk for 50’ into sandbag load for a triple. Repeat five times. Last time I attempted this, the clips on the farmer’s walk had other plans. Tried something different using rubber pipe tubing with a way to tighten it. Even put a cut-up piece of one in it to try and make it tighter. It took a good while to tighten all four with a screw driver. Seemed to be secure by then. First run with the farmer’s walk was alright. Felt a little rough. On the fourth run with the farmer’s walk, I noticed that I didn’t pull hard enough and stay tight so my pick-up was not so good but I managed to pick up speed on the run. I tried to fix that on the last run and it went better. The rubber pipe stuff wasn’t cutting it and I had to shove on the spring collars with it to ensure I could complete the workout without any unintentional quick dropsets. Sandbag work was good for the most part. Different yoke so I was trying to shove the sandbag over to get outside the loading pins around the base of the yoke. I only had one slip-up on the very last rep where I got a bad hold with my left hand. I recovered and got the rep but it wasn’t to the standard of the other reps on sandbag. I was breathing hard and heavy during this. I was worried I wouldn’t finish after the second pairing but I knew I had to do it after I got the third set down. Sometimes the work needs to make you feel something. Felt good to be done though. After coming down from the strongman high, my knees were so achy and tight haha. Stretched and helped out a bit before heading home. Going to eat and sleep well tonight.