Walking – 31 minutes
Dynamic Warm-ups
13.5” Box Squats
45x10
95x2
135x2
185x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
Yoke
400x75'
500x75'
600x75'
600x75'
Farmer's Walk
151x50'
201x50'
251x50'
301x50' PR+31lbs
Barbell Hip Thrusts
135x15
135x15
135x15
27 Minutes of Stretching
Comments: Kind of a ho hum workout at the start. Squats were decent and yoke was relatively tough. Everybody else loves that yoke but I think it's wobbly as hell. The pain is good for me. Then I got to farmers. The pick was quite slow with 251lbs but my grip held in like a champ. I knew that I was in for a tough pick on my next set and probably wouldn't get too far due to grip fatigue. Glad I was only half right. The pick with 301lbs had to be the slowest and ugliest one I'd ever done. It went up and I walked it the whole way. Huge PR for me on probably my worst event. I'm ecstatic about it to be honest. Finished up with a new exercise called barbell hip thrusts aka barbell humping aka iron girlfriend aka weighted Friday night special. It's a ridiculous looking movement and it's bit tough to get the bar over my legs. I started light to see how it felt. It didn't feel like much until the last few reps of the first set. I'll need to add some more weight next time to see if it's worth keeping.
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Hi Craig, great blog. It's inspiring to see your progress week to week.
ReplyDeleteI've just started weighted glute bridges (similar to hip thrusts) and found them a bit ho-hum until my girlfriend advised me to hold for 5 seconds at the top. It became a completely different exercise immediately.
All the best,
Chris.
Thanks Chris, it is much appreciated. I did hold the top position for a count on the other two sets of hip thrusts. I try to do it for 2 or 3 count next time and see how that is. For me, the tough part is getting position since I have to lift the bar up a little to get my feet flat on the ground.
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