Sunday, March 17, 2024

March 10, 2024 - March 16, 2024 - Week 13

March 11, 2024 – Week 13, Day 1

Dynamic Warm Up

12” Log Clean and Push Presses
Clean Every Rep
90x5
120x3
Clean Once
150x2
180x2
210x2

12” Log Push Presses
210x2
210x2
210x2
210x5

Chest Supported Barbell Rows
135x5
185x5
225x5
Added Straps
265x5
310x5

Bench Presses
45x15
95x8
135x5
185x2
225x2
260x5
260x5

Stretching
 
Comments: Taking off for the shifts in time for DST is probably going to be an ongoing thing for me while I work. I know that I’d have been off all day with the “losing” of an hour over the weekend. Body wants to wake up at what would be the normal time even without an alarm set. Another day to not be forced into a rigid timing is hopefully enough for me to acclimate. So besides swapping out training with walking and rehab stuff, this was going to be darn close to a repeat of Sunday. Weight is holding above 285lbs still so it wasn’t a fluke with last week. Some training is hopefully getting back to the normal routine from the minor hamstring tear a month ago. I didn’t want to make the mistake I did last time I was off on a Monday and ended up training a little later in the morning/afternoon and just having it mess up all the meal timing to not be full/uncomfortable. March weather is unpredictable so it was both sunny and very windy today. Warming up routine was fine. I think this is the first time since making the modifications that I wasn’t having a thought in the back of my head that my hamstring would reinjure doing stuff. Maybe because I got the achy right knee to preoccupy me. It honestly didn’t really affect anything warming up. My left shoulder started aching for no reason when I was done and disappeared as quickly as it happened. I hadn’t worn warm ups while doing my warming up but figured I’d wear them to keep warm as I was setting up stuff in the garage and outside to try and streamline the training session a little. I probably didn’t need them with how it was sunny outside and the wind was apparently higher up compared to where people be at. Unlike the current rotation with the axle week, not everything benefits from being done outside. Log to start things off. Back to cleaning the log. I was some what uncertain here. On one hand, I did do the same weight from the floor (lower pick) with the axle. And that requires a bit more power right away. And I had done sandbag stuff on Saturday. But this was out in front of the centerline and the movement was a bit different. This was also changed in that the first two sets working up were to be clean every rep. I’m definitely a bit out of practice on that but it was light. The recovering hamstring was feeling a little tight/crampy. I think it was more just the weight load (out front) and the ROM (full squat and driving up) that was causing the issue there. Not a lack of strength, more that the right hamstring is still recovering and fatigues quicker. One of the downsides with pressing outside earlier in the day with nice weather is getting the sun right in my eyes. Yes, facing the other way does solve that but the plan was to do most of the sets out of the rack like I’ve been doing so it didn’t really make sense to do one way and swap the other. So there was some visual issues as well as the knee aching causing me to be cautious with the lower body drive here. I’d say besides those two things, these were feeling pretty good. I could tell that getting weights out in front of the center of gravity were putting similar strain on the hamstrings as the hyper bench holds (I had noticed with the yoke walk hold Saturday). So it is probably a good idea to keep those in and build as well as continue with isometrics in the rehabbing for the moment. Out of the rack was next with the same weight. You know the drill at this point with the doubles and then doing 2-5 reps on the last set. Again, besides the hesitancy caused with the achy right knee and the sun, I feel that these went well. Not panicking with weight on my chest and rushing it. Bar path feels better and the weight doesn’t feel darn heavy on my chest like it was a month or so back. I put some weights away before moving on to chest supported rows in the garage. It seems I’m at a 5 sets of 5 reps to a top set for the day place for these right now. I felt that last time I had been a little too greedy on these. Can’t blame me for how well they had gone the time before that. My plan was the same working up sets and then for the top weight giving myself the option if feeling good to do 3 plates. Last week, the right biceps had been the one that had felt tight. Now it is the left. I’m more used to the left feeling tight when it is after a session of sandbag to shoulder. So I guess back to normal with the exercise rotation. Outside of the first two warming up sets, it was feeling heavy today. Like maybe do less weight than last time kind of deal. But as is sometimes the case, all these indicators can be misleading. So I stuff with just doing the minimum to add (2lbs) and got myself set. And it went well to the point that I was annoyed that I hadn’t done 315lbs instead. Oh well, I guess I better do it next time. Bench last thing for the session. These are still indicated as “speed” work but I try to not let myself get upset if I don’t feel like they are moving fast enough. I feel fast with the incline log benching now that my shoulders seem to be able to handle the adjusted workload. But regular bench has never really seemed to feel speedy for me. Close grip I get with the long arms and the stretch reflex but not so much here. Still as working up to 2x5. It looks that the jumps are going to be 10lbs on these. So same warm ups as last time and then the top sets. I think these felt a little better compared to last time. The weights above 135lbs do feel heavier than I’d like but not as much if that makes sense. With the working weight, I did try to not feel like I need to rush here. First set was ok. Second set the weight felt light on the unrack but I didn’t have quite the right/secure grip on it so I was a little off I think. The bar path was a bit more forward than usual. But this was fine and plenty of reps in the tank. It was a mixture of eating/drinking stuff and putting away things. Then eating/drinking some more and stretching out.

March 13, 2024 – Week 13, Day 2

Dynamic Warm Up

Front Squats
45x10
95x8
135x5
185x3
225x2
275x2
315x2
350x2

18” Jack Pulls (straps)
135x5
225x3
315x2
405x2
495x2
545x1
605x5

Hyper Extensions
bwx10

Hyper Extension Holds (Neck Harness & Plate)
10+20x30 seconds

Crunches
bw+20x30

Lying Leg Raises
bwx30

Stretching
 
Comments: The day off work to get a little more adjusted to the time shift was helpful I think. Meal timing feels a little off but I am working on getting to bed at the right time. I got distracted Tuesday evening and missed a meal (just bowl of oatmeal). It has been quite warm this week. Right knee is achy still but thankfully it isn’t something where it is always that case so I can exist and walk without it being an issue. But it was slightly concerning with the planned stuff. Mobility stuff feeling fine. No hamstring issues for two sessions in a row so I’d say that is a good sign. Right knee barely aching on stuff so I was hopeful that it wouldn’t be a major issue or hamper training and continue to improve. Front squats starting things off with the plan being to work up to a top set of 2 reps again. It had been raining last time so I had gone inside for this rather than using the sturdier rack where I can put safeties that would actually do something. The plan was 15lbs more than last time on these. It is hard to gauge as a weight can be really difficult for me if I’m not really serious and have myself with elevated focus and breathing. The idea with these to work up to something good and to not have it be that bad. It is hard to keep things low key when nervous about stuff. I was nervous about the right knee. Nervous about the weight. Nervous about my right hamstring. Nervous about failing. Not helpful thoughts. I’ve done sessions where my knees have been really achy and still did well. The issue comes when there is pain or the weight feels heavy everywhere when it shouldn’t. So warming up was normal with 40-50lbs jumps, swapping to doubles at 225lbs. I knew how rough the first set with the hard belt feels so I knew to expect that with 275lbs. It didn’t feel like something I should be able to do for a decent amount of reps really. I think part of it was just getting enough to warm up and feel a solid double but not to exhaust what I felt was needed for the top planned set. Similar to not running every set warming up on moving events at full tilt from the get go. 315lbs I got set and it felt about the same. So 40lbs more and feeling about the same was a good sign. But still super nervous for the top weight of 350lbs. If successful, 15lbs under my best double on front squats. 35lbs under my best single lift. Anxiety was pretty bad worrying about failure and injury that I dry heaved twice before I could get things settled to lift. I’m thankful that I’ve gotten much better at not panicking with weights on my shoulders and take my time to brace and breath. I had gotten pretty hyped here and it went up for what looked like a comfortable double. And I likely had at least 2 more reps in me. It’s stuff like that where it’s like what was the worry even about? But then if I hadn’t been that amped would’ve I been able to do it and make it look as good as it did? I think what I was most pleased with here was I didn’t feel any tightness in the right hamstring which was something I had felt the last two times I did these. So another check that hamstring is getting better. Right knee was probably going to be achy but the rest of the workout wasn’t really going to stress things out that much I felt. Stripped down the stuff so that I had time to come back down and get some fluids in me as it was warm and I was having issues trying to keep fluids down at the moment. Jack stand pulls in the garage. No hip circle for these I guess going forward. That honestly wasn’t doing that much with my usual stance but are great with the wide stance pulls. It would appear the plan is to be lowering the pulls each time to get closer to the ground. Now these “rack pulls” were replacing the rdls so only the wide pulls were really pulls from the floor as the stopping point was always about 2” below the knees or so. So I’d say these are closer to getting back to the normal compared to the wide pulls. These had been 21” last time so advised to drop them down to 18”, which was expected. I did ask for clarification on the position here as indication was to pull these as if this is where I’d be during this part of the pull and then try and keep a hips back groove for the subsequent reps with pause at the bottom. The clarification coming to be where I “should” be in this part of the pull on a good pull rather than where I might end up being. Plan working up here was plate jumps to 495lbs and then a single at 545lbs before doing 585lbs for the top set. These are harsher on the lower back compared to the wide grip pulls but I was hopeful that I would be feeling better this time around with the hamstring improving. I had gone up over 25lbs on the wide pulls going down 2” and still felt like I left a good bit in the tank. But these were certainly a bit different of a situation with the higher start and not really being able to get lower body drive into these. I wanted to do 600lbs again so I told myself I could do it and put 605lbs on the bar for the set of 5 reps. After that rough first rep, I felt good to do quite a bit more as far as reps. So that felt good to be pushing weights on both deadlift variations and front squats. I did want to eat a quick meal but with seeing how the pace was going and what was to come, I realized it wasn’t worth it to make a risk and rather just start prepping dinner to be able to eat as soon as I finished and perhaps do a small meal between that time and when I went to bed. Hyper bench work as per usual but back to getting to use more than just bodyweight for resistance. The usual back extensions to warm up. The plan for progression here was to pick a resistance (combo or neck harness and holding weight) that I felt I could hold for 60 seconds and do just 30 seconds with the plan to progress by 10-15 seconds each time I guess. I know stuff is still recovering and that I’m actually hitting heavier stuff overall now. I made a guess at 10lbs for the harness and 20lbs holding. I was feeling the effects of the other lifting on my body and there is still noticeable fatigue in posterior chain in the hamstrings and glutes. The resistance is potentially a little much but perhaps not that far off considering I was counting slower in my head then the timer for the 30 seconds that came and went. See how it goes next time. Since I wasn’t rushing to finish to eat a small meal and then wait for dinner but rather go right to eating dinner, I did take a little bit of time to let myself rest before finishing up with abdominal work. Same setup as the last time with the weight crunches being with 20lbs for 30 reps. This actually felt better than when I did these last time. Easier, maybe my breaking down the reps in my head as I did them helped. The lying leg raises were about the same. Put stuff away as I finished up with preparing dinner. I ended feeling quite stuffed from dinner and didn’t bother with oatmeal before bed. Stretched out after eating.

March 16, 2024 – Week 13, Day 3

Dynamic Warm Up

Sandbag Tosses (16’)
30x1
30x1
EMOM
45x1
45x1
45x1
45x1
45x1

Frame Carries
(16” pick)
180x50’
(18” pick)
276x50’
376x50’
476x50’
(20” pick)
568x11’
568x50’
640x50’
568x6’

Sandbag Rows
150x5

Sandbag to Shoulders
150x1 R
150x1 L
200x1 R
200x1 L
225x1 R
225x1 L

Stretching
 
Comments: Surprisingly I guess, it would appear that sometimes the aches and such just need time and more weight. With the weights moved on Wednesday and concerns with the achy knee, I wasn’t expecting things to feel “good” shortly after that. Oh well. Not going to complain about that. Not to say it is feeling 100% but about a million times better. I was able to also get in walking both days despite spotty rain. It was getting a little uncomfortable with the temperature increasing to the low 70’s for a few days and was going to be equally annoying that it will be dipping back down to the 40’s in the next few days and towards the end of the month with possible snow still. Ugh. With how the lower body static stuff has felt, I think I’m finally feeling like I’m able to utilize the added bulk to my advantage in things. I mean, haven’t pushed the overhead stuff yet but I think coupled with recovery that stuff is feeling light on the shoulders and my core is a good bit sturdier with weights and bracing. Plan for this day was to get out to train somewhat early to get used to it as I may need to travel out of state to train next weekend and the week after that I need to make sure I get training done early so that I can be available for a planned event. I think I only had to hit the snooze button once or twice from my usual work wake up time so I’d say that was a bit of win there. But I think I was a bit slow with getting a move on to actually get out to train though. Drive out was fine. The gym doors were open when I got there. I was not really expecting some people to be there as a good number of the people that have been coming are competing next weekend. But there were still some of those people there training. I mean, nice to seem them but I kind of feel like they might not be able to peak as well as they could for the show. Or perhaps they don’t really need it. Got the warming up stuff done and felt pretty good on everything and then it was time to train. So while bag toss was to start things off, there has been some adjustments to the training at this time at least for the next few weeks. We are on the second half of the training towards Regionals at this point. So far, bag toss has been every other week with the working weight being for 10 EMOM singles. Going forward, it will be every week for 5 EMOM singles and the focus not on adding weight so much as getting form focused. This increased frequency and lower volume is also being applied to sandbag to shoulder for the end of the workouts. But I’ll get to that when I get to that. With bag toss, I had asked Mr. Westerling what he felt would be a good weight here with not aiming to go up in weight every session, keeping in mind I was going a foot higher than contest and like three sessions have been in inclement weather. Suggested was to either keep it the same weight or go up to 3lbs more as long as I felt it was safe. Anything over 43lbs was going to be a PR for this height. So of course, I decided to make it 45lbs. Did some warming up with the 30lbs sandbag with different styles of swings and extension drills before doing the “clean pull” tosses. Actual tosses the first one I got a lot of height on it but my arc was way too narrow and I was too far away so it went almost straight up and down. Corrected that for the second toss. I felt that was enough warming up but maybe I should’ve done one more. First toss with the 45lbs bag had similar issue as the first toss with 30lbs. I figured that I’d just tack an attempt on at the end to make up for it. I think I was a little surprised that the increase in weight was that noticeable as this was feeling like how 42.6lbs had felt last year in that final session before Nationals but I’d say with a bit more consistency in getting the needed height. If anything, most of them were hitting the target on the way down as my arc was a bit too shallow for what is needed. But should be fine for actual contest as I can get closer with the setup at Regionals. Also taking the feeling that a toss isn’t a PR unless I can hit it for multiple attempts because of how these can be. The expected last rep didn’t go as planned as I got a little off balance and didn’t get the usual power so I had to redo that one and got it. It is possible that some of this was from me already thinking I’d done this in my head as well as picturing how it would look in a video clip later (the walk up and the Arnold double biceps and twist lol). But got to have some fun with this. So bag toss done and then time for frame carry stuff. Again, I was a little nervous here. Now last time it had been from still getting back to things with the hamstrings and having seen a few hamstring injuries at the Arnold. Also planning for big weights to be moved in a way I’ve not really pushed (casual pace stuff). This time was only some of that (hamstring stuff) but in a different way. Walking slow was fine and all but how would the hamstrings do with me trying to go fast? I’ve been very deliberate with my picks on both yoke and frame since as well as for the elevated deadlifts. I was allowed to go as fast as I felt comfortable with so the restrictions had been lifted essentially. Plan was work up in 50’ runs with pretty much 100lbs jumps up until the end with goal being 640lbs. So hopefully 20lbs more than last time but at actual moving speed and going from where I left off really. This was easier said then done. Because the competition is happening next weekend, the lanes were a bit occupied. Not sure because of placement but repainting and marking stuff as well as some concrete work being done to try and fix a divot. So that meant that I couldn’t warm up in the usual spot and I’d have to move stuff with the handtrucks to another spot. This also meant figuring out where I wanted stuff to stop so that putting it away wasn’t such a chore. I’d need to warm up on lighter stuff since the empty big frame is 568lbs. I was able to do the lightest setup just on the turf lane and then moved on to the beefier setup in the wind tunnel before moving outside. I was still being a cautious with the picks here. I didn’t feel any issues with going fast thankfully. I did have a little bit of a weird occurrence with 376lbs. It was perhaps a combination of holding my breath as well as the bright sunlight in my eyes as I went from inside to outside as I kind of slowed down a lot about halfway. I didn’t have that issue for anything else. It was nice to be outside running with the frame again. Not having to worry about setting down gently and just going fast. With the bigger frame, I tried to not be so deliberate on the pick. It was a higher pick and I know I need to move fast here. There was some hesitancy with that so I’d repeat the process a few times before I’d actually go. 640lbs felt just fine and moved well as it should. I got 80lbs to add to this before show time. Not too concerned with speed timing at this point as I’ll need to be more on point when it comes to putting both yoke and frame together. Put some stuff away before putting the frame back. I didn’t quite put everything away as I still had another event to get ready for. Sandbag to shoulder for the last thing. As mentioned, it appears to be a weekly thing with low volume. At least compared to what I was doing before the hamstring pull/tear. But first, very light sandbag rows. Idea being to do a set of 5 reps to warm up. Similar to how I do some back extensions to warm up for the hyper holds (as well as get things to not be so tight after heavy pulls). I’ve done rows with sandbag before and various styles. I know that it ends up being used as a warm up for stuff like sandbag as well as for stones. If I know this is for warming up for something vs on its own, I’ll do them differently. I don’t pick up sandbags in a row way by itself. It is a rowing and standing up all at once. So I felt that doing that made more sense if I was to be getting the feeling of how the sandbag pick would be and would hopefully have me feeling better about the motion in general with the lingering worries about the hamstring. I should add that I had modified the rehab stuff as I’ve been doing every Thursday going into the following week. Dropping stuff and modifying other stuff to try and cut down on fluff but keep working what needs work. One change did put a bit more stress on the hamstrings (switching from double leg isos to single leg isos) so that was possibly weighing on my mind there. The sandbags were also kind of sorted between ones that were going to be used at the contest and those not. The ones not being used were the not so good ones but that didn’t matter. I had taped my wrists for the rows and the working plan here was literally just singles to a top weight and stop there. Suggested was 150, 200 and then 225-250. I had planned on the 250lbs but with that also being the plan for next time and I’m actually not sure where I’m going to be training next weekend, I figured it was smarter to do 225lbs. I had to remind myself that I’ve only done 150lbs since the injury and that was just last week. I took my time with these and making sure I wasn’t rushing. These felt good. The top knot on the 225lbs bag was distracting but I didn’t let that get to me. I know I could do the 250lbs no issues but the one I was able to use was really sandwiched between stuff and I was already going a bit later than I would’ve liked with having to move a bunch of stuff around to get the work done with frame carry. I can do more next week. I ate the I brought to get food and drink down and put stuff away. I did stretch a little bit as I stayed to help someone finish up their last bit of training (with timing and commands) before I packed up and drove home to eat and stretch.



Saturday, March 9, 2024

March 3, 2024 - March 9, 2024 - Week 12

 March 4, 2024 – Week 12, Day 1

Dynamic Warm Up

Axle Clean and Overhead (1 clean)
Strict Presses + Push Presses + Jerks
26x5+5+5
51x3+3+2
Push Press + Jerks
80x1+1
110x1+1
140x1+1
170x1+1
190x1+1
210x1+1

Axle Push Presses + Jerks
210x1+1
210x1+1
210x1+1
210x4+1

Band Assisted Pull-ups
sb+lbx5 at pin 16
sbx5 at pin 16
ab+lbx5 at pin 16
abx5 at pin 16
lbx8 at pin 16

12” Log Incline Bench Presses
90x10
120x5
150x3
180x2
210x5
210x5

Stretching
 
Comments: I saw a fair number of people saying how happy they were that February is over. I feel like anyone saying that seems to forget what March is like around here. Cold and rainy Saturday and then 60 degrees Sunday. There is also potentially snow expected near the end of the month. February at least seems to be consistent. In other news, I reached the goal (285lbs or more) bodyweight by my self imposed deadline of first week of March. Being at 284.6lbs for three weeks and then 285.8lbs this week. I’m not sure where I got the “289lbs” number as my heaviest as I looked back when I thought I weight that and it turns out it was 269lbs (and shortly after that I got over 270lbs for the first time). So this is the heaviest I’ve ever been for certain. Usually when I set some kind of goal like this, I seem to fall short. But this time I did the thing. Now whether this was a good thing or not (adding over 30lbs to my bodyweight in about 6 months). I do feel like my frame is carrying it well and I’m moving/existing with little difference (other than some belts and underwear being too snug). It was another unseasonably warm day as it almost got up to 70 degrees. But it was not humid so it didn’t feel like bad weather. Going to be like 20 degrees and rainy tomorrow. I was slightly stressed with the planned training but it was stuff I was going to have to come to terms with at some point. My right biceps was feeling a little tight from Saturday (I think the heavy frame work) and I wasn’t too sure how pick things up from the “standard” height for a barbell weight would feel. Warming up stuff felt fine. I noticed that I hadn’t really felt a lower back pump on Saturday warming up compared to the previous two days in the week after how things were and I figured likely because I got stuff in the back to shift doing some decompression. Noticed it a little bit but only on the dynamic leg swinging stuff for my lower back mobility and hips. Everything else seemed to be fine and good. I still get slight anxiety with some things because of slight tension and whatnot (because there was no warning I feel for when the hamstring went). Axle to start off the training after all the warming up. Determination for training was to attempt stuff from the floor again. Plan was to work up to a certain weight before switching to out of the rack but hopefully be able to work up to the top weight and then do the rest of the sets out of the rack as planned. Axle is going to be set lower for the pick and require a bit more power right from the start compared to log which will sit a little higher and can afford to be slower (but is also further away from center of gravity). I did apply chalk because there was a possibility with the increased temperature, my tendency to be a space heater (temperature in my house went up 1 degree between sets while I was pacing lol) that I might end up sweating a good bit. That didn’t really seem to be an issue thankfully. But I really wasn’t sure with how axle cleans would be. My hands were feeling a bit worked (frame carry and hold) and I was not sure with the right biceps (though that was going to be my pronated side) on top of the uncertainty of my hamstring when applying force. It thankfully did not end up being an issue in any way. Just a bit of time prepping before I lifted each time. But I’ve kind of been that way with axle in the first place because of how important the start. Suffice it to say that I do miss the pleasant “thunk” of the stall mat landing compared to the more scattered sounding drop on concrete. Initially plan was to just work up 170lbs for the clean and overhead stuff and then go to the rack from there but things were feeling good and rather find out. This is feeling crisper even if say my lower body isn’t feeling as fresh. Like not expecting the weights to be moving as quick as they by feel upon reviewing video. I am taking my time between switching of push pressing into jerking. Trying to transfer over stuff from front squats with my breathing and bracing in the rack position and not rushing. I have rushed in the past with going right from the rack out of worry (and maybe using slight stretch reflex). Cleans are feeling good but again, I’m about 90lbs off where I’ll need to be game day. But hey, into 70% of contest weight finally. Out of the after that top double with 210lbs. Compared to last time with feeling weight on my ribcage, no issue this time, just lower legs feeling a bit worn. Trying to unrack with purpose and use the steps back to ground myself and get a powerful stance. Felt good and like it was getting better each time. On the last set where I could do more reps, I knew that I needed to calm down and not rush things. Make these very solid reps and treat them like singles I don’t rerack on. The first rep was great and then I relaxed too much for the second and it went forward and I had to take a step forward to catch it. Then did two more reps real easy. I took a moment before going for the jerk. I’m noticing that the jerks tend to be very much effected by fatigue. It seemed fine enough though my right knee definitely felt sore after that rep. Nothing some rest won’t help. Ate a bowl of oatmeal before moving on to band assisted pull-ups. I kept the knee sleeves just because again. These are still to be done as working up in 5 reps to the top set of 5-15 reps. But I was advised that I should be pulling up higher and lower with better control. I felt in order to that, I’d need to adjust the band tension and where I was placing it rather than working with one band and lowering the pin height for the increase in resistance. The first two pin heights I was using I knew were a bit too high for my purposes (and a pain to get into without a step) so I went slightly lower and just swapped out different band tensions. I was a little worried with these because I’ve had biceps strains before on this exercise in the last training cycle when working the no tacky stone stuff hard and I was on edge with it from just how it was feeling from after Saturday session. Thankfully again, no issues. Now it might be that some sets felt harder/easier because of “motivation” but it is likely that the method of stacking the bands with more than one is not working out the math how I thought it would so I may need to adjust the band stuff for next time. But that top set was definitely the lightest of the resistances and seemed to work out just fine. Aim to pull myself up higher and control the eccentric better. I think I accomplished that. Last thing was log incline benching. Same as last time with 2x5 continuing. 10lbs increase from last time. Last time, it had felt a little daunting with how it was feeling at that point. And it ended up being really good. So only slightly apprehensive that last time was a “fluke” and that I was back to feeling like myself on this movement. And I was. I’d say it felt the same or easier than last time. The changes in the training made for upper body stuff seems to have worked and got me feeling like how I usually do and for several weeks now. I knew there was an issue and it could have a solution. Just have to keep an eye on things and monitor and report. Triceps feeling a little sore. Put stuff away before stretching and then eating dinner.

March 6, 2024 – Week 12, Day 2

Dynamic Warm Up

16” Wide Grip Jack Pulls w/ Hip Circle (straps)
135x5
185x5
225x3
275x3
315x2
365x2
405x1
455x1
495x1
527x5

Hyper Extensions
bwx10

Hyper Extension Holds
bwx60 seconds

Planks
bw+53x60 seconds

Side Planks
bwx60/60 seconds

Stretching
 
Comments: Right knee still a bit achy/stiff from Monday but no hampering of my normal activities. I was tempted to ice it but seeing how things go. I don’t expect this session to bother anything. It kind of dawned on me that this potential competition is now getting kind of close. It’s not something far off. 12 weeks to go. Assuming no further injury related setbacks, I should be on track with my current progress. But even if I come into this in good/great shape, I don’t think I’ll be able to get a Nats qualification if the people that show up are also in good/great shape. I’m starting to look at Plan B’s in the event I don’t do enough to qualify outright here. Ideally qualify and be able to take a little break before training for Nationals. Not sure about sandbag to shoulder and still waiting on the new deadlift suit. But really, not sure if I’m 100% comfortable with doing a max from the floor (especially with a suit) so I guess I’m ok for now. I feel that all be cutting it close with the overhead stuff and moving medley and sandbag will be just fine. It had rained a little bit yesterday and today so it was a little cooler compared to the earlier in the week. Warming up. There is still some hesitancy with some movements but it could just be mental thing and me just being hyper focused on anything that “feels off” while I’m doing it. Stuff seemed to be ok. Back to wide pulls. Still elevated. Plan was to again work up to a top set of 5 reps but have it be 2-3” lower than last time. Last time had been 18” with my jack stands so I figured going to the second highest notch of 16” would fit the bill here. I wasn’t sure with how things would go. I had a feeling that I left weight in the tank last time not just because of unfamiliarity with the movement but also because hamstring was still recovering so strength endurance was impeded. I felt I had called things about 50lbs too early for my actual strength but right on the money as far as what my hamstrings would’ve handled. I’ve been asking more of the hamstrings each session. My thinking was that with recovery and familiarization that hopefully I could do the same weights as last time at this lower height. The suggested was to do 455lbs top set as opposed to 500lbs like last time. Figured I’d play it by ear/feel. I was also thinking about the one women’s competitor that uses a wide stance on deadlifts that tore the hamstring at the Arnold but tried to push that image out of my head. I know to have my pull be controlled in this style and not rushing it or trying to pull explosively off the ground. At the start, I wasn’t too keen on things but it was feeling pretty good as I went. I didn’t want to have my back spasm on me like it did at the end of the last session of these. I had done doubles last time but decided to swap to singles as that seemed to be the suggested this time. That first single with 405lbs felt the best that this style of pull with this weight has ever felt so I knew that I was going to be doing 500lbs and likely more for the top set. I was also entertaining 545lbs for the top set. I was feeling some fatigue in the right hamstring after the single I did with 495lbs and figured it was best to not go up another 50lbs. I’m not too sure why I did 527lbs but I guess I didn’t want to do 525lbs. This felt comfortable. It felt better than last time with less weight and higher start height. I definitely had 545lbs there today. Moving down in height might be the best way to go about this with keeping up strength and building confidence. At least with this exercise. I felt strong here. Got a little rest putting the weights away before finishing up the session with the core work. Hyper bench stuff back but no weights again. No changes to what I did last time per notes. Set of 10 reps to warm up and loosen up the back and then a 60 seconds hold. Not sure if it is because I’ve been doing the hamstring work rehab stuff or that the big jump in weight on the wide pulls with hip circle were a factor but my hamstrings were getting cooked here this time around. Like maybe they are firing right and getting more engagement and able to support my increasing bodyweight. I think for them to recover that I’m going to need to be getting this sensation in them with a sense of fatigue. Planks after that. I may have rushed moving from one thing to the other so that I could eat a bowl of oatmeal and then have a enough time to relax and decompress and digest before making dinner. As I mentioned, keeping it at 53lbs in the backpack. I didn’t quite get the left shoulder strap fixed right so it was feeling a little wonky. But I was also taking not as much rest to get things done. I think I’m getting better at being able to breath with a lot of pressure. Side planks were fine. Still noticing the leg work requirement in holding the position but less so this time so hopefully meaning recovery is continuing. With those done, I ate some oatmeal and then put stuff away before stretching and then cooking up dinner.

March 9, 2024 – Week 12, Day 3

Dynamic Warm Up

Yoke (casual pace, turf)
180x50’
300x50’
350x50’
400x50’
450x50’
500x50’
550x50’
600x50’
650x50’
700x50’

Sandbag to Shoulders
100x1/1
125x1/1
150x5 R
150x5 L
150x5 R
150x5 L

Stretching
 
Comments: Work ended up being a bit more of how I was expecting it to be with planning to take a day off work. I fought against my normal instincts of working through lunch to make sure that I was getting in walking middle of the day rather than after work. As one was to just have time after work to do stuff and rehab exercises and try and get used to the hour shift coming up Sunday. Right knee still achy but manageable. Not feeling as sore I guess compared to last time I did elevated wide pulls going into this session. Potentially some compression symptoms lingering. Family was celebrating birthdays this weekend so I did want to try and get out to train earlier so I could be back at a reasonable time. Set my alarm an hour early (which will be regular time tomorrow ugh) and that was just plain unpleasant getting up so went back to bed for 30 minutes before getting up. I had stuff ready to go pretty much from the night before so I did get on the road much sooner than I usually would. Drive out took a little bit due to rain. I actually got out there to train when the earlier group was finishing up and the next group had not yet started. Warming up stuff felt fine. I was expecting more discomfort on some things but thankfully not the case. As far as the actual session, I did take time between some stuff to assist with people training. Most everyone there in the second group is training for the local comp at the gym in two weeks so this is likely the last heavy session for things. And it was probably a good idea for me to take some longer breaks with things since it was just yoke and sandbag session. Yoke was still being done at casual pace and for 50’. I was initially doing it on the concrete but then the people using the yoke on the turf from the first group were done so I went back to that. 50lbs jumps here was going to add up to a lot of work pretty quick and just putting 50lbs on wasn’t taking a lot of time either. My right knee was a little achy and I think I might have had the pick height one notch lower than I might end up using. But I think that as I got used to this and kind of made my whole body brace on the picks that I got better with it. It was more that pick that the knee was feeling crabby about. I was trying to do these not just casual as far as pace but also in attitude until I got closer to the goal for the day. The plan was pretty much like last time I did these with top weight and then when I felt I was done to do holds from there. But I figured I was probably going to pull what I did last week with every set being a run and a hold at the end of the last one. I had done 550lbs last time so 700lbs was going to be a big jump but I figured I better have that in me. The first session on the frame stuff was 470lbs and I did 620lbs second time. So this should work out just fine. My body was definitely aligned better in that it was feeling like a muscular effort with my lower back to stay braced. Also didn’t feel like my right calf was a tight as last time. The weight I did on these last time where I stopped was really comfortable so I just kept going with again the plan to stop at 700lbs as contest weight. It did start to feel like something above 600lbs. It is strange getting hyped up to go slow essentially. 700lbs felt ok. I got to the end and the plan was to hold it for 15 seconds but it felt too easy when I locked my legs so I unlocked them slightly to make it challenging and I guess doing that had it swing forward a little and get me off balance. So rather than fighting it, I just set it down at about 5 seconds. I don’t feel the long holds are as beneficial for yoke compared to the frame. So able to do contest weight on the yoke as slow as possible so good on that. I took a bit of time to kind of rest/prep for what came next; sandbag to shoulder. The thing I strained the hamstring on about a month ago. Plan was to do some light weight for reps. Now I read this as 2x5 as that was what I did last week with a light sandbag but apparently I misread and this was to be 5 reps each side. I could do them as EMOM or all together. I figured I’d rather do them all together as less time and get and idea how things feel doing lifts in quick succession. I was advised to stick between 100-150lbs. Which meant I was going to do 150lbs. I had done the 150lbs sandbag no issues (I think) last week so I knew I could pick this bag up with no issues. But still some mental hesitation to overcome. Did a single each side with 100lbs and then 125lbs. No chalk or belts here. I did apply some athletic tape around my wrists to help support a little. 150lbs is still a pretty darn small and easy bag to move. Difficult to move it how I’d treat a heavy bag. But I did my best. Got 5 reps to the right and took a brief walk to come back for 5 more on the left. This should’ve been where I stopped but like I said, I thought it was 2x5 so I took a little more rest and repeated. And everything seemed to hold up. Left wrist, right biceps and right hamstring. But will keep monitoring. I was planning on heading out when I was done here but I stayed to do some stretching after eating and drinking what I brought and do commands and cues for someone there. Drove home and had to take a slight detour due to an accident near the exit near my home. So I was bit behind my schedule and had to pack in the calories before going over for dinner and stretching out.



Sunday, March 3, 2024

February 25. 2024 - March 2, 2024 - Week 11

 February 26, 2024 – Week 11, Day 1

Dynamic Warm Up

12” Log Push Presses
90x5
120x3
150x2
175x2
200x2
200x2
200x2
200x2
200x5

Chest Supported Barbell Rows
135x5
185x5
225x5
Added Straps
265x5
308x5

Bench Presses
45x15
95x8
135x5
185x2
225x2
250x5
250x5

Stretching
 
Comments: Seemed to be fine after the Saturday session. Same body weight as the past two weeks at just under 285lbs. I was hoping it would increase slightly with diet back on track. I may not be able to eek out the last .5lbs before March weigh-in time. I’ll need to see if worth staying this heavy and trying to push/grow from here. I will say that I’m definitely feeling more comfortable at this weight in general. But not feeling like anything I did on Saturday irritated anything in the injured leg. But I can tell I did some work. And slightly annoyed that this coming Tuesday was going to be the day in office for the month, so a disruption to my schedule. And the left side of my neck was a little stiff (but not like pained or anything). Warming up routine I think I got it memorized at this point. I guess fine. I’m mostly seeing how the dynamic movements for the hamstrings with a stretch are feeling to probe recovery. My walking gait is unencumbered at this point. The elevated wide pulls and the yoke work last week apparently were harder on my body than I thought as I got quite a lower back pump doing the warming up for the lower body. I did want to try to move through things smoothly while also making sure I was getting fluids in. And have it be early enough to get in a bowl of oatmeal before dinner. Log to start things off. Push pressing working out of the rack this week again to a working weight for 4x2 and then final set of up to 5 reps. I hadn’t exactly felt 100% pleased with how log had gone last time and had been a big reason for me moving the stall mat off the patio so I didn’t feel limited. I didn’t want to end up pressing out in front like I was doing last time. While axle was real good for the most part (besides the last push press really), I was still thinking on that one press and how things had felt last time. I wanted to not have that and try and think on what I actually want the weight to be doing here. We weren’t off to a great start. My lower back was feeling pretty stiff so it was probably a good thing no cleans this week. My knees were feeling terribly achy at the start and had to kind of take my time with the reps. Thinking about how I want my lower body drive to be here and try to visualize so that I do put all that power into it. I think I was a little better with treating the unrack of the weight better in a way that it would be like if I did clean it and be in position to press. But still feel like the first rep goes a little forward and I can adjust and correct for the subsequent reps. Hard to gauge between axle and log with same weight as axle had felt heavy initially and was really crisp and I feel similar with log. But a little tougher. I was feeling like I was getting my stance and drive better as the sets went (reason I like low rep and lots of sets for myself). When it came time for the last set, I seemed to not have the first rep be as crisp as I wanted and I got a little worried but managed to launch up the reps comfortably so that was a good note to end on. The weight never felt “heavy” on my shoulders and I can tell they are recovering better as I was never feeling like I had trouble with them staying stable. I put away the weights mostly before going inside the garage to do the rest of the workout. Chest supported rows again. Same 5 sets of 5 reps to a top set for the day. I had surprised myself with going up 25lbs more than I had expected to so I knew I’d likely be good for just a little bump this time around. Especially after doing all those partial sandbag rows. I set things up so that I was doing the 40-50lbs jumps up to 225lbs and then from there decide if I wanted to continue or make smaller jumps. I had already decided really to just aim for 305-315lbs and that likely not doing 275lbs would be the best bet to be feeling good enough for that kind of weight. So 40lbs jumps. I was set for 305lbs but I guess I wanted to do 140kgs because of reason so I added 3lbs to it. This was definitely the limit as far as the more “bodybuilder” style or row and likely stick to around this weight if continuing to push. But maybe I’ll be back to normal training and I might feel fresher for rows. Or not. But I am getting close to 3 plates on a stricter variation of the chest supported stuff. And I know how much I can get out of these and when I go to “heave” styles. Bench last thing for the session. These are still indicated as “speed” work but I guess not really as we add weight. Like the incline log last week, the working weight for the 2x5 was increased 20lbs. It had been fine with the incline log stuff but I know that log overhead ends up being more emphasis on the upper body stuff compared to axle (especially with jerks). I did notice that feeling better with pressing and that shoulders are feeling stable and not “tucking” inadvertently mid-press. So even with that alone, I can tell recovery is improved from the sessions. I was trying to pace things a little as the weight changes were pretty quick at this point (I had stuff to put away or set up between sets for the other exercises). Weights over 135lbs for some reason just feel heavier than expected for me. Like adding that 50lbs for 185lbs feels like “a lot” but I know it isn’t. There does just seem to be that one weight jump on exercises where it goes from feeling “easy warming up” weight to “you need to pay attention to me” weight. I also know that the feeling can be a lie; feeling heavy or light. What matters is action when called upon. So got things set for those working sets. That first set wasn’t my best work but it was done reasonably enough. Second set overall felt much better where most of the reps felt in the groove. Triceps feeling pretty sore after this session and back still feeling last week’s sessions. Ate a bowl of oatmeal and stretched before cooking up dinner.

February 28, 2024 – Week 11, Day 2

Dynamic Warm Up

Front Squats
45x10
95x8
135x5
185x3
225x2
265x2
305x2
335x2

21” Jack Pulls w/ Hip Circle (straps)
135x5
225x3
315x2
405x2
495x2
545x2
600x5

Hyper Extensions
bwx10

Hyper Extension Holds
bwx60 seconds

Crunches
bw+20x30

Lying Leg Raises
bwx30

Stretching
 
Comments: Another dumb day of having to go into the office for meetings. Never been to a meeting that couldn’t have just been an e-mail. So maybe a little annoyed with that. But as far as myself, lower back was still feeling a little stiff. I didn’t get a chance to do a walk Tuesday since in office (only did rehab stuff and soft tissue work). Things had been busy and I had finally gotten around to send something about how I’m feeling as far as my hamstring injury to Mr. Westerling to see what the plan was as far as integrating back to full ROM and other changes. Things do seem to be improving but I don’t want to just go right back with those little twinges of concern in my mind. So some of that has been adjusted for this week and next week but could potentially be adjusted further depending on how this week goes. As for the lower back, I had a feeling that I probably needed to do some decompression but waiting to see if needed or not. I’m eating a bit more food then I used to when I’d regularly do it so not often I don’t have something in my stomach so holding off until later in the evening. Mobility stuff continues. I’m not sure if this is how my hamstrings are or if there is still some discomfort sensations with some movements. I can tolerate it and it is very minimal but I do want to be careful. The hamstring thing didn’t appear to have any warning when it happened anyways. Got a bit of lower back pump but not as much as it was Monday. Front squats starting things off with the plan being to work up to a top set of 2 reps. So the plan was to do 10lbs more than last time on these. I know I had said about using the sturdier rack for these but the weather today made it so that I was an indoor lifter. If it was just light rain, I think no problem but with it being thunderstorms and high winds (parts of my toss tower got knocked down), any safety was getting cancelled out. Things were feeling fine enough. I had been a little worried the lower back stiffness would be an issue but it wasn’t. I felt a little better as far as mobility wise compared to last time. There was also probably some more hesitancy with the hamstring issue being fresh and worrying my leg would go at any time potentially. As I got up in weight, I did modify things a little. The written suggestions was to go 275lbs and then 315lbs and 335lbs for doubles after 225lbs. I felt that was spacing things a bit at the end and I recall how last time the jump from 225lbs to 275lbs had felt a bit rough and then going to the top weight. So I did 265lbs, 305lbs and then 335lbs. I got a bit more excited for the top double vs the penultimate one. So they felt about the same. Which may be a good thing in doing some weights without hyping up and the like. Make them routine. But it does throw me off sometimes when I expect a tough double and then I probably had 2-3 reps there because of how much anxiety I get about messing it up and not getting the lifts. But if I can save it for just a few times a session and not all the time, I think it is manageable. I mean, it is how I’ve done it for all these years. Anything over 315lbs so far on front squats has been the heaviest I’ve gone since 2016. So pushing closer to my actual PRs here. 30lbs off my lifetime best double. It is good to be getting these front squats. The more I get used to 300lbs and over on these, the better I think confidence wise with my overhead as well. So why I feel that building this up like with bench is important. So good like work with the front squats. Then some pulling. So initially the modification was to do rack work from just above the knee for a top set of 5 reps but changed to just below the knee after how last week had gone and my status report on progress. These “rack pulls” with the hip circle were to be done in a specific way. I was to not treat them as if I was trying to lift to the best advantaged lift but to lift it as if I was lifting through this movement. I had recalled Bill Kazmaier mentioned this as “round back” rack work to mimic where he’d actually be at that point in the lift when pulling from the floor. But this was similar but not quite. So hips back and not “quad pressing” to initiate the lift. This was to replace the rdls so this to that like the elevated wide grip pulls were for last week. Now because the rack was in the middle of storm and I don’t really want to bang up my bars, I needed to improvise a little. My jack stands max out at 18”. So I ended up using the crash pads and the jack stands to get it at about 21” which is right below my knee (very pronounced tibial tubercle). And I say about because there was some compression of the pads as I added several hundreds of pounds. Unlike the elevated wide pulls, I was instructed to take bigger jumps working up. Suggested was 545lbs but I had a feeling I’d exceed that but it really depended on how I was feeling. As mentioned, I wasn’t to be pulling from an advantaged position so it was a lot of strain to initiate the lift applied to the lower back and hamstrings. The subsequent reps were a lot easier than that first rep (also why I stuck to doubles working up). But I was prepared for 545lbs to be where I called it. After 495lbs, I took a break to see if my lower back would chill if I did some dip station compression. It seemed to do it a little bit immediately but over the course of the night it definitely did something to help. Because of how things were feeling initially, I had gone with 545lbs rather than another plate jump to 585lbs. With how good 545lbs had felt, I felt I needed to go heavier and I didn’t really want to do a 40lbs jump and then possibly have to go heavier and “miss” because of that initial rep. So I settled on 600lbs. Do 600lbs on this and did 500lbs on the other variation. 600lbs for reps had been the next step on the rdls after doing 585lbs for reps anyways. I got set and that first rep went up and I could feel the weight pulling down on me and making it hard to breath efficiently. But the movement after that felt automatic and I had to slow it down a little so that I wasn’t making it too easy. I know I can go heavier but this was probably the right call for this time. The first rep felt about right but the other reps felt pretty darn comfortable. I didn’t put away the weights as I was trying to get through the rest of the training so I could get in a bowl of oatmeal before eating a later dinner. Hyper bench stuff back but no weights. I had mentioned that I was planning on doing 90 seconds as the limit here and was advised to stop at 60 seconds. So this wasn’t really going to be a max effort anymore. Warming up with hyper extensions and then the hold. I had almost been tempted to just go right from one to the other but thought better on it. Hamstrings were definitely feeling these elevated stiff legged pulls. 60 seconds came and went. So abdominal work to follow. Tried to move on to that relatively quick. Set of crunches with some weight. I think because of the “ease” of the hyper bench stuff that I wanted to push these more so I added 10lbs. I was slightly concerned only in that these might may my abdominals sore when it would come time to do sandbag toss this weekend. But got the reps done. Leg raises felt better I think this time around. Didn’t feel like forever. One of the better ones as far as how the lower back “traction” situation felt. Got that done and ate some oatmeal and then put everything away before stretching and then making dinner.

March 2, 2024 – Week 11, Day 3

Dynamic Warm Up

Sandbag Tosses (16’)
30x1
30x1
30x1
EMOM
42x1
42x1
42x1
42x1
42x1
42x1
42x1
42x1
42x1
42x1
42x1
42x1

Frame Carries (casual pace)
(18” pick)
180x50’
280x50’
380x50’
480x50’
(20” pick, turf)
568x6’
568x50’
620x50’ and 19 seconds hold
568x6’

Sandbag Rows
150x5
150x5

Stretching
 
Comments: Managed to have the weather and my workload not be such that I could get in walks both Thursday and Friday. I was worried I’d need to work through lunch breaks to not have things go overdue. For this year, I’ve elected to use personal days for both when DLS starts and ends so that I can let myself get a little more time to adjust to the change. So for this month, I have one less work day then I’d normally have for scheduling stuff. I’ve dropped some of the rehab exercises as the workouts get back to normal stuff and with greater intensity. I don’t want to take away from recovery. Likely drop a few more next week assuming things continue to progress well. As for this planned session for Saturday, I was going back and forth in my head on whether this was a stay at home session or a go out to train at the gym session. Before the midweek adjustment in training based on my feedback, this was going to be the same as last time with bag toss and then frame walk (casual pace) and end on frame holds. Just adding a little more to what I did last time. The modification change was that I could potentially do all the sets of frame as walks at casual pace if I felt good rather than stop and do holds. As well as some light sandbag work tacked on at the end to see if I can handle that as far as hamstring stress picking things up off the ground. I could do the workout at home and it would probably be less issues putting stuff away. But there was also the weather aspect. It was to rain most of the day. At my house, there were to be some gaps in it whereas the gym there wasn’t really going to be any. In either case, bag toss would be in not ideal conditions. I think the deciding factor here was that I could do frame work inside at the gym and that footing for the bag toss would be more secure at the gym (and bag wouldn’t be landing in wet grass). Also the thunderstorm with high winds Wednesday knocked down parts of my toss tower and I wasn’t keen of using a ladder in the rain to set it back up. There was a good bit of people there when I showed up but I think most were near the middle or end of their sessions. I did end up getting myself talking about tips and training stuff so I ended up taking longer than I planned to with being at the gym as well as warming up. Warming up things felt pretty good as far as joints and muscles. I think I’ve got the new warming up routine down without needing to reference anything. Besides I think wanting to talk to people with same interest was trying to see if the rain let up any before having to go and do bag toss stuff. It wasn’t that I wasn’t confident in myself. Last time with training these I felt like I had got something to click in the form where it was going up even better. And I’ve done bag toss in worse rain conditions (but I wasn’t aiming as high or with short rests). I think it was that I kind of wanted to go heavier on the bag after last time where I was cautious and with the rain, I couldn’t really chance going up that much again. Warming up felt good here. Plan was 42lbs for the 10 singles EMOM style. Technically the bag was 42.2lbs (for some reason, I can’t get my scale to be 42lbs). This was very close to the weight that I did five tosses with at the end of my Nats prep where I was just barely getting over the height. Rain has its own challenges. It isn’t as visually distracting as say snow but it definitely makes things slick quicker and adds weight. The first toss went over well enough. Usually I have some issues with the first toss. Second toss I saw the band target wobble and with the rain visibility, I couldn’t tell if that was from coming back down and clearing it or if my trajectory was off and I had missed. So I kept that as a “maybe” and figured that if I wasn’t seeing a decrease in performance as I went that I’d do an extra just to make sure I had 10 “good” tosses. The water getting into the bag definitely was noticeable as I went and kind of changed the balance a good bit so that required some adjustments during the swing. I had another band hit toss and again, I wasn’t sure if it went or not. So two to add at the end. I had not more questionable ones and actually had some tosses go even better. So added two more tosses at the end. Reviewing the video I found that all my tosses were good tosses so 12 good tosses. Just for my own curiosity, weighed the sandbag at the end of it and it gained weight so that it was 43lbs. So at the very least, some of those tosses were over 42.6lbs so this is a technical PR for this height. Bag toss is looking good and hopefully I can keep going with the 3 months left to train. After drying myself off, it was time for frame carry stuff. I was a little nervous here. The Arnold is happening this weekend and it the one strongman show at the pro level I look forward to and can watch for free (as well as having an amateur world championship). I’d add the Rouge Invitational to that but it was quite a miss last year. But with the high level of competition, injuries will happen. So seeing some people suffer the same injury I got a few weeks ago after taking months to recover or getting injured on an exercise I was about to do adds to thinking. The higher pick I-beam farmers were both broken as the pins keep breaking off. The welds are not great and rusted. The owner thinks it is because people keep pulling on the pins to move the implements. I think it’s just people not handling the implements with respect as I’ve used more weight then what the people training for this upcoming show are doing regularly. If Evan Singleton never broke them when he trained on them when he used to live up here, it is obviously something else. So that meant I’d need to use a different setup. The lower pick handles I could elevate slightly to get to 18”, not exactly the 22” I had last time. But I figured this would be safe as I was able to do 18” pulls with the wide stance and I’d be doing less than what I worked up to on those warming up to the big frame with a higher pick (20”). Things were feeling pretty comfortable. The issue was more putting the weights down to land on the mats with how these farmer’s handles are made. But no issues with the hamstrings here. Then the big frame. Now the initial plan was to work up to 500lbs or so as the casual pace stuff and then do 600lbs or so for the hold. If the plan was to be like last time, I would’ve done that and likely done about 670lbs for the hold considering I did 650lbs last time. But I could do all the weights as carries if I felt good. My hope was that the empty frame would feel good. The sliding doors can now be opened but with it raining, it didn’t make sense to go outside if I could safely do it inside as long as I had rubber mats for the drop points. I really hoped that I could do more than the empty frame for this as I’d be 50’ away from where it needed to be for putting away. I should be good for this height I told myself, I had done 600lbs for 5 reps comfortably earlier this week with bar as opposed to side handle. This went well enough so I knew that I could do my goal of 620lbs. This had been the plan for the next frame session before the hammy pull. It would be a big jump for me as far as casual pace frame/farmer’s walk stuff. I got set and took my time. I was able to keep my breathing quite relaxed after the initial pick. This felt quite good compared to 650lbs two week’s prior. I had already thought to add a hold at the end assuming that the slow pace and time under tension hadn’t already fatigued things (that was what I was most worried about beyond the initial pick). Held for about 20 seconds and set it down. I could’ve kept going. Stripped the weights down and put the empty frame away. Goals hit for the session. Last thing was very light sandbag rows. These were added to essentially get used to the sandbag pick again. Advised to do 2 sets of 5 reps with 100-150lbs. I made sure to find out if that was a hard limit. Took a little rest between these sets and just keeping an eye on where I was feeling things. These were ok. Put stuff away, ate/drank what I brought in the cooler bag before heading home. Which took a bit longer do to an accident a few miles out from the city so had to take a detour through farmlands. I had been calling it close with my gas tank so had to also refuel when I got back home before finally getting home to eat, stretch and catch up on Day 2 of the Arnold.



Saturday, February 24, 2024

February 18, 2024 - February 24, 2024 - Week 10

February 19, 2024 – Week 10, Day 1

Dynamic Warm Up

Axle Overhead
Strict Presses + Push Presses + Jerks
26x5+5+5
51x3+3+2
Push Press + Jerks
80x1+1
110x1+1
140x1+1
170x1+1
200x1+1
200x1+1
200x1+1
200x1+1
200x4+1

Band Assisted Pull-ups
abx5 at pin 12
abx5 at pin 15
abx5 at pin 18
abx5 at pin 21
abx8 at pin 24

12” Log Incline Bench Presses
90x10
120x5
150x3
180x2
200x5
200x5

Stretching
 
Comments: So weight is the same as last week, which honestly is quite surprising considering the caloric deficit I had for two of those days last week. I guess refeeding Saturday got me back up (I was weighing less that morning even with my shoes on). I think I’ve also got myself in a better mental state with things in that while I still want to do Regionals and qualify for Nationals, I’m accepting that it could be on hold while letting things heal up and just focus on getting stronger and better. And if things end up working out for me then they do. Hopefully I will be back to things in three weeks’ time and treat this as a one-month detour essentially. Having a three-day weekend to get things sorted helps too. With today being off from work, I could train when I wanted as opposed to waiting until the evening. At least that is what I would say if I didn’t accidentally sleep until noon. So that kind of limited my choices while also cutting down on meal timing. I pretty much decided early on in the session that I was going to have to drop one of the weight gain shakes or I’d not be able to stomach dinner (which was going to be the most calories and most filling). As I mentioned on Saturday, there had been modification to the “dynamic warm ups” and that going forward there would be a change. The most of the exercises added on Saturday became part of it. Nothing was dropped but there were some decreases in reps/time for some exercises, increases for others and some modifications to previous exercises. It is certainly a bit more of a workload but I think necessary. Even if not a permanent change, this will at least let me gauge the hamstring progress with some good feedback and hopefully continue to contribute to body movements feeling better. Going into this workout, I was feeling some stiffness/soreness/achiness in the right knee. But didn’t seem to be an issue for training or warming up. Starting things off with axle. I had removed the stall mat from the patio and swept the dirt/dust that was under it. I felt that while I like the “thud” sound of the bumper plates on it with the axle, it was limiting the area I could be pressing from in different aspects. Now it is back where it was previously for bag toss and viking press stuff. One of the issues with pressing at this time of day is that sun is literally right in my eyes facing the house to unrack. Everything out of the rack at this time with the hamstring. As with last time I did axle, the first two warming up sets had me start with strict presses, then push presses and finally jerks. Things were feeling fairly comfortable I guess. Light stuff was good to get my body used to things and figure where I was putting too much stress (like knees to far forward vs spreading out). Then going to the expected of first rep a push press and then the second rep a jerk. I eventually decided to move out of the rack fully as I was likely to nip the rack going for the jerk drive. Working weight being 10lbs more than last time. At this rate of progression, I’ll likely be at about 85% of contest weight come contest time for reps. There was some concerns that the jerks could cause some hamstring issues here but I figured I’d be good if I was able to do 325lbs for a triple on front squats. Plan was do four sets and then decide on the fifth set if I wanted to do more reps or not. Like last time, allowed to go up to 4 push presses (as a treat) but make sure to end with a jerk that was crisp and easy. These took a little longer as far as time under tension since I was walking these out and walking them back in. Also slight hesitancy with the sun in my eyes haha. My wrists and knees weren’t really bothering me on these. That first unrack with 200lbs did feel like something on my ribcage but it felt crisper as I went. Not attempting any split stance stuff while hamstring heals up. Push pressing felt fine and dandy although I got a little off balance on the fourth one of that last set, so jerk just felt ok. At this point, I got down a few food items that would get some calories in but wouldn’t really add much weight or get me gassy (bowl of oatmeal, glass of whole milk, a little Icelandic yogurt). I didn’t want to eat/drink anything substantial doing overhead with the belt on and nothing else would require a belt or a ton of core bracing. Up next being band assisted pull-ups. I kept the knee sleeves just because. Still doing sets of 5 reps to the top set (though expanded to 5-15 reps). I was slightly tempted to increase the band assistance to aim higher rep range but I figured I’d just stick to what I’ve been doing for the past few sessions and stick to the “add reps when I feel like it”. Things were feeling pretty good here so I had a feeling that I’d probably be adding reps to my top set. Managed to add 2 reps to this while still feeling like there are reps there. Last thing was log incline benching. I was a bit nervous with this with the continuing of work up to 2x5 and do “speed” work with that weight. I had questions about the “speed work” protocol with the workout updates. Initially, this was to be 10lbs increase while regular bench was 5lbs. But then with the adjustments made with having to work around the current hamstring concern/issue, the next jumps seemed to be a lot. 20lbs jumps for both (then a 10lbs). This was correct and the rational was that it was smaller/lighter to deal with the shoulder overtraining and that I should be recovered enough at this point that these jumps would be doable and still be strong. I could see the evidence for that with the bench last week but I wasn’t 100% sold on the log incline stuff as still was a feeling a little off last time. But trusting what I have here so here we go. Starting nothing special but I did feel like I was doing better as far as form and how it felt. A double with the weight I did last time felt really good and I felt that only if I screwed this up would these be any issue. First set felt really good. Second set was ok and I did hit the rack arms so that through me off a bit. But I’d say these felt stronger than 180lbs had felt last time. I think these changes were the right call as I feel that shoulders are recovering better. Doesn’t feel like a ton and I feel I can keep my shoulders stable better. Downed a weight gainer shake immediately after and put stuff away before stretching and then eating some more food to get as caught up as I was going to with meals before dinner later in the evening.

February 21, 2024 – Week 10, Day 2

Dynamic Warm Up

18” Wide Grip Jack Pulls w/ Hip Circle (straps)
135x5
185x5
225x3
275x3
315x3
365x2
405x2
455x2
500x5

Hyper Extensions
bwx10

Hyper Extension Holds
bwx83 seconds

Planks
bw+53x60 seconds

Side Planks
bwx60/60 seconds

Stretching
 
Comments: There had been no issues with Monday training and I have to reflect on where I am at as far as the competition. I’m in a mostly good spot prior to the injury. One that I’m hopeful will resolve enough to push full bore by start of next month. Overhead is in the mid 60%’s at the lowest as far as actual competition comparison (with actual set weights). But have over 3 months still to progress there and it isn’t like these working weights are max efforts right now. The yoke/frame medley stuff I was at low 90%’s/high 80%’s and the sandbag shouldering mid80%’s. Can’t really say with deadlift as haven’t done competition style but was feeling strong for myself. Also still waiting on the new deadlift suit. Bag toss is only like 3% off what I was doing the last workout before Nationals and I’m doing it for double the volume I did then. So again, not that far off with plenty of time. Assuming injury heals from the rehab stuff and workout modifications. This session, similar to the moving event training sessions, had some additional modifications made in the form of the deadlift work. But first warming up. Attempted to go off memory for the dynamic warming up stuff but I missed two exercises upon review and had to go back to do them. The dynamic moving stuff is kind of where I can test things and I get nervous with them but I know that I need to be able to confront that if I’m to get back to competing and training for the stuff I need to. Deadlift training is similar but different right now. So for now, that is elevating the pull height to where I’m hopefully not exacerbating things. Also having to temper things as hamstrings are known for “feeling good” before truly healed to handle the stress. So with this week being the “wide pull” week, I knew that it wasn’t a good idea to do these from the floor. So the modification was to do the same thing I’d been doing but from just below the knee. Still doing the sit back and using the hip circle. I went with using my jack stands at the top height to pull from, which is 18” or so. With how my knees are, I probably could’ve gone higher and still be ok but I felt that it would become a hassle with adding stuff and I wasn’t sure how the style of the wider pull would go for say not as stable a start if I did add anything besides the jack stands. I feel I don’t just lift up when I do these wide pulls. Plan here was to work up to a top set of five reps to what felt right/safe this day. Initially the plan was for 365lbs but when Mr. Westerling realized I had been able to do 585lbs for a double on the rdls last week with the tear and not make the injury worse, he increased the weight suggestion. But just suggestions as no clue what would be too much here and hopefully recovery was improving. But in either case, it was advised for 40-50lbs jumps so as to be able to fine tune but take bigger jumps. This was something that if it wasn’t bothering my hamstring, I was likely going to go a good bit over the suggested. The updated suggested top set was 405lbs. Even going for that weight, I felt it wasn’t going to be enough but I treated it as if it might be. The notes said 1-5 reps working up but I felt that it was best to do no less than doubles so that I got that initial pull and saw how things felt for the slight paused rep as those tended to be harder on the hamstring and body when I was doing these from the floor. So ended up with 500lbs for the top set. I felt I could do more but I didn’t want to risk it at this point with a new variation and pull height for me. These did feel comfortable but I could tell that my hamstring isn’t 100% yet. I could feel it fatigued quicker than the left side. A similar sensation when I was coming back from previous tears in my right biceps and right oblique. It will come back and soon but it does let me know not yet ready for all that I can bear on it. It was good to move this kind of weight though and I likely have another 50lbs there for sure. Got a little rest putting the weights away before finishing up the session with the core work. Hyper bench stuff back but no weights. I had worked the hamstring but it wasn’t in a state like it was last week after I had stressed it out with the rdls. So I could do them this week. Just bodyweight warming up with hyper extensions and then an unweighted hold. I wasn’t exactly sure on how long here but I could tell that my hamstring was ok but it would be the thing that fatigued first. This was one of those times that I miscounted at some point and dropped about 10 seconds off. I didn’t realize I was that close to 90 seconds here. I definitely could’ve done that. I just wasn’t sure if I should be going that long. That will probably be where I stop next time assuming doing them again with no weight. Put stuff away before the abdominal work. I did take some time as I was going to be done fairly early here and still get in a bowl of oatmeal before dinner in a few hours’ time. Regular planks to start with 53lbs in the backpack. These didn’t bother the hamstring at all so this was good. Felt fairly comfortable besides the sensation from the heavy elevated pulls. Flexing everything and breathing as I can. I’m noticing that my quads feel decently sore the day after these haha. Then a little rest before finishing up with the side planks. No weight. I switched sides I started on here. I notice I can’t full body brace nearly as hard as I can with prone planks. I did notice when doing the right side that I could feel some stress in that supporting leg. Not discomfort but I could feel fatigue there. Ate oatmeal before stretching. Hopefully this is a good sign and potentially I am back to normal training sooner than expected/planned.

February 24, 2024 – Week 10, Day 3

Dynamic Warm Up

Yoke (casual pace, turf)
175x50’
300x50’
350x50’
400x50’
450x50’
500x50’
550x50’

Yoke Picks
600x5 seconds
650x5 seconds
700x64 seconds

Chest Supported Sandbag Rows
Slight Pauses
200x5
250x5
300x10
300x10
No Pauses
325x6

Stretching
 
Comments: Been feeling better about the hamstring. I’m not feeling the “resistance” I was the week before when it comes to walking and my normal gait. I’m surprised that the walking seems to be my best indicator for how the muscle endurance and feelings of pushing off with the legs for a sprint are feeling rather than any of the exercises for rehab. Not saying fixing things but the best indicators. I was feeling somewhat tempted to do the original workout but I know I should be sticking to things for this week and likely next week at least. Hamstrings can be deceptive with feeling good and coming back to it. Actually kind of surprised how stiff/sore I was feeling in my inner thighs and lower back from the elevated wide pulls. Plan was to go out to train at the gym. I did set my alarm for when I usually get up for work. Got food ready for travel and went to bed slightly earlier. But I decided to hit snooze until it was about 40 minutes later than the alarm originally wanted me to get up. Drive out was fine. A fair number of people when I showed up but they were winding down essentially at this point. I did check the warming up protocol to make sure I didn’t miss anything or do anything out of order. Yoke and sandbag session but with a good bit of modification. Yoke up first. Similar to frame carry last week, the plan was work up to a 50’ run of what I thought would be safe at the “casual” pace and then go up some more for a pick and hold. The jumps were smaller compared to the frame carry so there was going to be a good bit more volume here. Ended up using the turf lane again here. Left side lower back was feeling sore/tense from the elevated pulls. It hadn’t been feeling like enough to resort to a decompression with the dip belt. Also some tension in the right leg but not in the hamstring. It was more the calf and back of the knee. Not pain, just tension that had me a little hesitant. Both sensations went away as I did more walks and added weight. The suggested had been 500lbs but that had been when thinking that 400lbs or so was going to be it for the frame carry. So plan here was 550lbs. Which would be 50lbs more than the most weight I had done the last time I was instructed to do casual pace stuff coming back from an injury. This was fine and I could’ve kept going up. But don’t think there would be much sense in doing contest weight at casual pace. I know the hamstring is doing better as unlike with the frame carry, I wasn’t feeling the injured side getting fatigued. From there, it was pick and holds. Plan was initially the weight I did for the yoke runs last time but I felt that was too easy so contest weight. Like the yoke walks, these were 50lbs jumps. Left side chest/shoulder were feeling the strain on the first two picks so I thought perhaps these would be tougher than I was expecting. Unlike with the grip, it wasn’t like I was going to lose the hold here for the top set. I had decided to just aim for 45 seconds as that is about the time it took me to finish a 50’ run one time with no drops with 850lbs or so. I figure that holding that time would be about all I need. There was no tension issue for this one. It felt a little rough for 20 seconds but that is sometimes the threshold for holds where it doesn’t feel that great and then things just kind of set and I can tolerate it for a lot longer. It started to feel easier after 30 seconds and as I was getting closer to 45 seconds, I felt I should just do a minute and then stop there. I was also trying to brace everything so like a standing plank rather than the more relaxed state for a frame hold. My slow counting had it a little over that. I probably could’ve gone until boredom as I was feeling like I was locked in at close to a minute and not really feeling any weight at all. Sandbag stuff to finish up the session. Couldn’t really do the movement I got the tear on or really in any meaningful way. So work what we could. I had two options for this with the second option only being if I couldn’t get the setup to work for the first. That first option was something I’d never done before; chest supported sandbag rows. Look, I’ve done chest supported rows and sandbag rows, not together. I was advised this was going to be short ROM exercise and focus was for the gripping of the sandbag and building the wrists. I’ve been away from sandbags for a good bit and that kind of explains the left wrist not really enjoying the shouldering at this time with the heavier weights. What would make this tricky was going to be if I could safely get the sandbags in place (as well as having a bench that this would work with). If not, the backup would be double overhand axle rows using a chest supported bench setup. I figured the sandbag option was workable and that I’d be able to move sandbags around with the handtruck and be able to get into position. I had a feeling I’d likely need a heavy sandbag for this but worked up in 50lbs jumps. Plan was to do 3 sets of 5-10 reps with 1-2 of those sets having slight holds/pauses. I was able to use 300lbs for the paused sets and then attempted to do no pause set with 325lbs. I guess those two sets with slight pauses sapped me. But it was good to get to have my hands on the 325lbs sandbag in some capacity. I may need to reinforce my wrists with some athletic tape next time I do sandbag stuff but I could tell that this was something that I had been missing/neglecting. I know the hamstring isn’t 100% just yet but it is damn close. Have to think of the strategy of integrating back to full ROM and contest condition events going forward as that could be happening sooner than I was expecting (which is good news). Cleaned up and downed all the sustenance I had packed before driving home to put some more nutrients down and then stretching.



Saturday, February 17, 2024

February 11, 2024 - February 17, 2024 - Week 9

 February 12, 2024 – Week 9, Day 1

Dynamic Warm Up

12” Log Push Presses
90x5
120x3
150x2
170x2
190x2
190x2
190x2
190x2
190x5

Chest Supported Barbell Rows
95x5
135x5
185x5
Added Straps
225x5
275x5
300x5

Bench Presses
45x15
95x8
135x5
185x5
230x5
230x5

Stretching
 
Comments: Last week didn’t end the best way with pulling my right hamstring at the end of the workout. I don’t really notice it if I’m just walking around my house or just “existing” but definitely notice an issue if I’m trying to walk at a brisk pace or uneven ground and longer stride length. Sensation of like a slight cramp. Tolerable and I was able to get through my usual neighborhood 2 mile walk on my off day but at a slower pace. My body decided that I should add to that by straining something in my neck while drying my head off after a shower on Sunday evening. So ended up needing to take anti-inflammatories to get to sleep. It didn’t help that there are some stressful family stuff this week and then finding out getting a snow storm tomorrow. Ugh. Body weight just under 285lbs now so I guess on track for that goal. I had been able to get some soft tissue massage work on the hamstring Sunday and there is no bruising at this point. For training, obviously concerns about how things would go here. With this particular session, there was honestly more concern with the warming up stuff. There were thankfully no issues here. I did have some trepidation with initiating bodyweight box squats but got over that. I know there is the physical issues but I think the mental is going to be harder. Especially at this training age and point. As I feel I got only so many workouts left in me to be at somewhat top form. This workout did require some adjustments and I was fully expecting that. Doesn’t mean I don’t initially take it as me not being good enough for the original plan. I know that I’m going to think that and I try to rationalize it away with the reality of things. Anyways, the start of things was log work. Similar to how axle last week was with these being lower body drive movements now. Unlike axle, only doing push pressing. No strict pressing or jerks with working up in weight. The contingency plans here had been that if my hamstring was acting up to not do the beginning as clean and presses and do all work out of the rack and then if initiating lower body drive bother hamstring to do strict pressing instead. Mr. Westerling felt it was best to not attempt the cleans this time around to let the hamstring rest more so it was all out of the rack work. I had hoped to use the clean to test things for the more intensive stuff that would be coming later in the week. Unlike say when I’ve overworked my biceps or neck, I can usually get away with not putting direct work on them. But I’m always doing something with the legs. So the good with the log work today was that it didn’t bother my hamstring at all and the log felt light on my shoulders and chest. Working up to a top double (same weight as the axle last week) and then doing more doubles before having the option to do up to 5 reps on the last set before calling it. Neck wasn’t bothering me either. But the log wasn’t feeling as good as the axle felt last week. I mean, axle has always felt better on my shoulders/chest besides the breaking in period with the wrist stress. I think part of it is that I’ve not felt comfortable with log out of the rack for push pressing since I had to start training from home. The only time it has ever felt good had been that one tiered squat rack at the YMCA. No where else seems to get it right. I don’t seem to have issues with strict pressing like I do with the push pressing out of the rack. Potentially it is that I feel like my vision is obscured and that I don’t have as much space to maneuver. I’m not helping things with having the rubber stall mat on the patio that isn’t under the power rack. My foot stance doesn’t change with a strict press but I know I might move around with lower body drive. Which kind of ended up being the case for the last set as I could feel my heels had moved onto the rubber mat. There were some reps that I felt good about and others I didn’t. The ones I didn’t like the most were that last set with the last two reps. I felt more triceps and the fatigue with pressing out in front instead of up and back. I’m going to have to adjust my workout area in the back when it isn’t so risky with dampness so that I can give myself the opportunity to do my best here. Lesson for next time. It looked like some precipitation was happening so I tried to get stuff from outside inside. I had already spent rest periods warming up for log having the next thing setup. Which was chest supported rows. 5 sets of 5 reps to a top set for the day. I had lowered the weight a good bit based off of how things had been feeling last time and trying to get things more “locked in”. I was also feeling a bit off mentally after how much my overhead was struggling and that could’ve affected things. But I felt that I had undershot this last time so that doing 40-50lbs jumps with having 275lbs would work out just fine. I was also considering the neck strain and how that might affect things. Also didn’t want to inadvertently pull with the biceps too much considering that I had gone up 25lbs on the sandbag from last time. However, I was apparently feeling pretty good. 275lbs for the top set ended up feeling really easy. Like I had left way too much in the tank. So it was a bit odd compared to how things had felt last time but again, I was a bit in my own head with the pressing and just wanted to be done and not decrease my recovery. I was contemplating 295lbs but decided screw it and do 300lbs. And for once, the gamble paid off and I got it done. So that was neat. Then time for bench. This was to be “speed” work. 230lbs for 2x5 working up this time. As shoulders were feeling better, I did end up doing more reps working up as originally written rather than just sets of five reps. I still feel like I'm getting used to this style of benching and this grip. The reps that click really click and the reps that don't do feel tough on my triceps. Overall, I'd say these felt better than last time. Put stuff away and stretched.

February 14, 2024 – Week 9, Day 2

Dynamic Warm Up

Front Squats
45x10
95x5
135x3
185x3
225x3
275x3
325x3

Romanian Deadlifts w/ Hip Circle (straps)
135x5
225x3
315x3
405x3
495x2
585x2

Crunches
bw+10x30

Lying Leg Raises
bwx30

Stretching
 
Comments: This week was becoming even more stressful. The things that were mentioned at the beginning of the week were getting closer to happening and then there was my own concerns about my hamstring. I didn’t get to walk on Tuesday as it snowed in the morning into the early afternoon. But it got warm enough that I only had to worry about doing a little bit as the temperature increased and melted most of it. I was really stressing and worrying about how this workout would go. The only thing that could’ve really bothered things for Monday would’ve been if I had done cleans with the log. But there wasn’t really any avoiding it with this workout without not doing the workout. I was equal parts curious what I could do as well as fearful that I’d do too much. The good news I guess is that mobility work warming up hadn’t bothered anything for me. But then it was time for weights. Front squats starting things off with the plan being to work up to a top set of 3 reps. Plan was warm up with 40-50lbs jumps and see how things were going. Goal was to do 325lbs since I didn’t go for 315lbs last time for set of 5 reps. I felt I could do this even if not feeling 100%. Something I had thought on since the last session was about having safeties. I was pushing the weight on these and there was starting to be a risk of getting lightheaded and potentially missing the rack. Now that I’ve figured out the belt situation, that seems less likely but I feel I need to keep that in check. So I decided I’d use the sturdier rack outside on the patio rather than then the flimsy one I initially got with the 2020 quarantine stuff. The safeties on that thing weren’t helping anyone. It would also save time swapping over to the rdls afterwards. There was trepidation here as I wasn’t sure what was going to happen. Knees were probably a little achy from my calf and hamstrings being tight from the acute injury. But things seemed to be fine. I was a bit annoyed that 275lbs felt heavier than I would’ve liked it to be. I was hoping that the top set would feel like this haha. The top set I was nervous but I’d say it was a fairly comfortable triple. Potentially for a set of five reps here. So I guess that was a good sign. I also thought I had gone heavier then this weight since 2016 injury but apparently not. 315lbs has been the most I’ve done for a front squat. Time for rdls. This was what I was most concerned about. I didn’t really want to back down if I could but I also didn’t want to tear my hamstring off the bone. The plan had been to do 585lbs for a PR set for rdls. I’m annoyed with myself for having the hamstring pull/tear as I was feeling strong here. The working up sets felt easier compared to last time, albeit with a more labored walking the weight out. But pretty much every first rep I was worried that it would be the one to claim the hamstring. It is hard to tell with things like that, especially when a movement itself doesn’t necessarily feel painful or restrictive. My hamstring was able to tolerate 495lbs but 585lbs was a bridge too far. I felt it on the first rep but did a double to see if perhaps I could adjust the position and nope. I knew if I kept going I was at risk of greater injury. At this point, I was able to get away without making things worse but I definitely irritated things. So any progress I had made from Saturday was back to square one really. But I try to take information from things like this. Standing up with the weight at this height did not bother the hamstring and lowering didn’t either. It was the concentric where it was the issue and at essentially top end weight. I can handle I guess about 85% right now. As I mentioned, the hamstring was irritated from my prideful folly and I had a feeling that I wouldn’t be able to do some things I probably could’ve if I didn’t as well as realize that I’m going to have to adjust future workouts for a bit. And probably longer than I was wanting to. I should be glad that I got off this easy as far as an injury. I attempted to get the hyper bench stuff in but my hamstring was not having it with my leg in the stretched position so had to scrap this from the session. Which meant I only had abdominal stuff to do then. This was the same as last time with it being a set of crunches (with weight) and lying leg raises. This was thankfully not an issue for my hamstring with either exercise. Crunches about the same with the weight and 30 reps. Leg raises felt like they took forever but this seemed to be the least issues I felt with spinal compression on these after a session. But to be fair, the lower back stuff was at a minimum this time around. I started cooking up dinner and put stuff away before eating. Stretched afterwards but was bit lost on what I was going to be doing.

February 17, 2024 – Week 9, Day 3

Dynamic Warm Up

Sandbag Tosses (16’)
30x1
30x1
30x1
EMOM
41x1
41x1
41x1
41x1
41x1
41x1
41x1
41x1
41x1
41x1

Titan Fitness Frame Carries (22” pick, casual pace)
110x50’
200x50’
290x50’
380x50’
470x50’

Titan Fitness Frame Holds (22” pick)
560x5 seconds
650x30 seconds

Stretching
 
Comments: I was not feeling good the past two days. Kind of shutdown in a way to I guess protect myself. I felt that I needed to rest as walking would probably hamper that after I pushed things Wednesday. I ended up cutting my meals from 10 to 3 and just focusing on my office work and going to bed early enough that I was getting 11hrs of sleep. I think this was my way of “clearing my system” in a way as I wasn’t feeling like walking and I was feeling a bit overwhelmed with my own stress of expectations as well as the issues affecting those close to me this week. I did hamstring rehab stuff both days and ended up typing up an e-mail for Mr. Westerling about how I was feeling for potential adjustments. I had pretty much decided Friday that I wasn’t going to the gym for Saturday training as it would likely be modified so I could do stuff at home and I didn’t really want to be 40 miles away from home where I could reinjury things. I was also probably putting myself at a bit of disadvantage with not eating nearly the amount I was used to (or drinking). I got a modified plan for the training on Saturday. Having a plan to go forward but then saw a warning that 3-6” of snow was expected overnight. So potentially even those plans could be screwed. I got up eventually and looked outside. The sun had been up and out and melted most of the snow. So the street and driveway were clear. The back patio would need to be cleared off so that it wouldn’t melt and refreeze overnight. I would need that for Monday. The warming up was changed. More things added for the hamstrings that had a dynamic nature to it. Those kinds of movements had me concerned as I felt that those would be too much (hence hesitation on bag toss). But these actually went pretty well with minor tension in the hamstrings. This was also on top of the normal stuff I was doing (the whole warm up is being adjusted going forward). Foam rolling for a little bit on the hamstrings also part of it. But before this, I did shovel the snow off the patio (as well as some other things). When that was done, I took a detour. So the modified plan was to do frame/farmer’s carry stuff only as I had expressed concern that I couldn’t handle the explosive nature of the bag toss. However, I had felt it wasn’t going to be an issue after doing box touches and leg swings. I tested some bag swings in the garage and I felt it was worth a shot. So part of my warming up had been to dig a path in the snow to have a walkway and a place to throw from. I also had to setup the toss tower as the heavy snow had actually knocked the setup down. I did a few tosses with 30lbs (had to empty the bag a good bit) and then went for 41lbs for the 10 singles EMOM style. I was going to do 42lbs before the injury here but this was still good. I actually had planned to do a jump in-between but this was what I got and figured I wouldn’t jinx it. I had towels setup for me to wipe my feet off between tosses. First toss went over fine. I was kind of surprised how vertical the bags were going those first few. The second one was cutting it close coming back down on the setup and the third came down on my side rather than over. I didn’t repeat because it had the height. The fourth one I tried to correct that and ended up whacking the back of my head on the yoke crossbar trying to extend. That woke me up. That coupled with worry of potentially overdoing the hamstring actually might have lead me to having a better release point. Cutting it a little shy was actually having the bag go over the 16’ height easily. So it seems that injury has potentially lead to improvement. It was good to do something and have it be good even with the recent injury. Then it was time for frame carry stuff. Plan here was to work up to comfortable weight from an elevated pick height and then work up to even heavier for hold. We had found back when I had the disc bulge that I could pick up stuff from elevated position without pain. Side handle from higher up will be less hamstring. Used the frame at home with the wooden planks. I set it on the 6” drop pads I had so that I could pick from about 22” (I say about as they are foam and compress under weight). Goal was to do 50’ runs. But I guess not runs. Casual pace. So slow walking with the frame so time under tension. My hamstring fatigues walking and I know I can’t put full trust that I can run/sprint at this point. This is actually going to be the hardest thing I think to mentally get back into besides the pick things up off the ground. I’ve done this before when coming back from back injury. But never really went higher than 500lbs I think on yoke or similar. I had thought it was even lower for some reason but I guess I have to give myself some credit. Did 90lbs jumps for 50’ up to 470lbs. The recommended had been like 400lbs. I was prepared for 380lbs to be where I stopped. The pick was fine, it was more the walking (especially the first step) that I could tell that my hamstring is not ready. After that, I did holds. The plan was to work up to close to what I was to be doing as far as my frame carry top set. Goal had been 620lbs for this week. But I felt like I needed to do more. I think mostly because this frame is slightly wider and has knurling. I just remember the last time I did a pick and hold (much higher height) that I was surprised how tough it was. So I did 90lbs jumps again starting at 5 seconds at 560lbs and then going all in for 650lbs. I was a little worried the pick would be hamstring stress but it was not thankfully. I don’t like the knurling on these handles but I held it for a little over 30 seconds before putting it down with control. I don’t want to tear any callouses. Started eating/drinking to get in meals and calories as well as put stuff away. I ended up stretching later in the evening after letting my stomach settle.