Sunday, July 23, 2017

July 22, 2017 – Week 8, Day 3

5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Farmer’s Walk
With Turns (at 50’)
112x100’ in 13.04 seconds
Straight Runs
202x50’ in 7.20 seconds
272xpick
335x47’

Stone of Steel Over Bar (50”)
138x5
201x1
225x1
249x1
300x4

Loading Medley (Keg/Keg/Stone of Steel, 48” bar height)
175x40’/150x40’/176x40 in 30.59 Seconds
250x40’/225x40’/249x40’ in 33.22 Seconds

Stretching

Comments: Full of anxiety for this workout. Dreading it really. Out to train at Lancaster for this last heavy workout. I almost threw up breakfast from nerves. I was already sweating before I left my house. Maybe with the plan being essentially 3/5ths of the contest at contest specifications was getting to me. Been pushing things so close to the edge, always the concern of injury. Not a concern I had when I was younger but with how things have been in the past, it is a very real concern. One false move and everything is gone again. Still got upper back issue going on. Slightly better but still annoying. SI joint stuff acting up again after the last workout. Wasn’t until I was stretching after the session that it started to act up again. Really annoying. Over 90 the day before so I skipped my usual walk so that I wouldn’t be drained going into this workout. Warmed up on the concept rower. No aches doing this. Already sweating through my shirt. Calf work after that. Felt alright. Then into box touches, band rows and biceps stretch. No issues here. Not as much issues with the upper back touching the box. Hip airplanes were pretty good. No balancing issues this time. Best they have felt in a while. On to event work. Usual farmer’s walk warm-up to get ready for the big show. Slightly slower on the first warm-up this time but slightly faster on the second one. I was feeling my grip being taxed even on that second run. Not a good sign. I didn’t feel comfortable jumping up 133lbs a hand with nothing in between so I did a pick with a decent weight. It went up easy and felt good in my hands so I felt I was ready. Plan being to do 335lbs for 60’ with time and commands. I say plan as that didn’t happen. The pick was slow and I felt my grip going immediately. I ended up slowing down to try and keep my legs from knocking the handles out of my hands. And then I dropped them. Couldn’t believe it. I regrouped and repicked them but I staggered a few inches and down they went again. I had plenty of time left but I didn’t want to risk injury with how much effort it takes to lift them. Unbelievably pissed about it. Kept checking to make sure I didn’t add more weight than I thought I did. I knew I’d be pretty beat by this point in training but still. It took a lot of effort to keep myself there to keep going forward with the workout. Then on to stone of steel. Bar lowered to the contest height and the usual sets. Didn’t need to extend for these really and good thing as I was sweating profusely and I was having issues getting full extension. Had to keep wiping down my arms and face with a towel and stand in front of the large fan to put on my gloves and then go into the set to minimize sweat. Ain’t got time for a pulled biceps. I felt like I had things down pretty good going into the final set with the towel and fan combo. But I was still worried about the sweaty forearms so I used a tacky towel. Contest conditions for the stone of steel with it being 300lbs to 50”. I had issues getting it into my lap and then I missed the first load. Really gets into your head. I kept going. Gloves were getting pulled down. It is bound to happen at some point with them not being part of my body and only able to be secured at one point. May need to play around with gloves and tacky towel in the future to figure out when it would be best to use one versus the other. But the issue this time was definitely with the stone of steel slipping on my forearms and rolling out on the pick. I managed to get a good pace eventually but then I had a fifth spin out of my forearms again with maybe 7 seconds left and stopped there. Again, missed with this as I was definitely hitting 5-6 rep pace without someone rolling the stone of steel back. To add to it, it appears my camera missed the first and last set so I don’t have a visual reference to review. Again, took everything I had to not leave the gym at this point. Eventually, I got the medley setup. Same as last week with the sets and weights. This time, going for the parallel grip on the kegs with the carry portion. With how the other parts of this workout had gone, I wasn’t certain I would get an accurate picture of which style was best. Speed with the kegs was definitely better when moving with the lighter set. My only concerns with the heavier set was if I could get the picks to be just as explosive as the light set and if I could hold the stone of steel. I got it easy last week but that was last week and I can’t control the sweat today. The kegs went well, almost like the lighter set. On the stone of steel, the thing slid on me on the pick and I had to pause and adjust it to get it up off my hips. Even with that bobble, I was almost a second faster. Could mean the difference. So something finally went right this session. Stretched out and foam rolled my hamstrings and upper back in front of the fan and then home to decompress.

Friday, July 21, 2017

July 20, 2017 – Week 8, Day 2


5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

16” Box Squats
45x11
95x5
135x5
185x5
225x3
275x2
275x2
275x2

Leg Raises
BWx50

Band Side Bends
ABx35/35

Stretching

Comments: Energy low. Felt very unmotivated yesterday. Just rolled a tennis ball on my upper back and went to bed about 2hrs early. I was hoping it would leave me feeling rested. It did not. Did some more rolling on a tennis ball in the morning before work as well as some massage. Got up to 92 today. Started out with the AMT. Heart rate topped out at 156bpm. Same as last session. Then on to the exercises. Calf raises were but calves felt tight. Regular box touches were ok. Felt tightness in my left hamstring and tarps. Band rows were good, still trying to get the back to feel good. Biceps stretch was good. Squat therapy went off without a hitch. Second run through of box touches (sumo style), band rows and biceps stretch was good. Not as much hamstring tightness this time. Hip airplanes were tough on my injured side. Only lost balance once on my non-injured side and at least a half dozen times on my good side. Then on to the weights. Only weighted exercise for the session was box squats. Same as front box squats last week. Working up to three doubles with two plates for speed work. Timed rest of two minutes. Lost count on the first set with the bar. First work set felt good but I felt I went down to fast on the second rep. Second set felt off and my right knee was aching. No issues with the last set. Leg raises followed for high reps. Felt tough by the end. I’m not sure if I did 50 or 60 reps. I lost count. Band side bends followed after that. No ab cramping so that was good. Home to do some chores, stretch, eat and sleep.

Wednesday, July 19, 2017

July 18, 2017 – Week 8, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Dead Floor Presses
45x10
95x5
135x3
185x1
225x1
275x1
320x1
370x0
370x0

Chest Supported Rows
120x10
200x5
230x5
260x5
290x5
320x5

12” Log Clean and Strict Presses
90x1
110x1
130x1
150x1
170x1
170x1
170x1
170x1
170x1

Stretching

Comments: Definitely tired. These weeks of hard training are accumulating and hitting hard. I’ve forgotten how the peak can be. Been thinking about the competition a lot as of late. Even when doing relaxing activities like walking I’m visualizing the day. I’m nervous even thinking about the event session at the end of this week. Still sore and tight in upper back, mostly the left side. Warmed up on the AMT. Heart rate got up to 156bpm. I felt fairly relaxed on this. Calf raise work after that. Calves were tight. Then on to box touches, band rows and biceps stretch. Box touches were ok but felt the upper back when I touched the box. Rows were easy, stretch felt good on the shoulders and biceps. Trying to get the tightness in the left side of upper back to chill out. Hip airplanes were ok. I lost balance on one rep on both sides. Then the lifting. Change up with the dead floor presses first. Plan being to work up to 1rm. But stuff felt heavy. Right wrist was aching. I was aiming for just a little bit more than last time. But that wasn’t happening today. Able to get weight off the pins but just couldn’t get it to the point where my triceps could lock it out. Really pissed off about it. I rested a good bit and gave it another shot. Maybe a little closer this time but same result. Tried to push it out of my mind and finish up the rest of the workout. But it really was pissing me off. Chest supported rows after that. Lighter stuff this session. Trying to pull reps explosively with plenty in the tank. Goal achieved. Still not happy about the floor press. Maybe I was thinking that weight was a forgone conclusion that I’d get it as I was thinking too much about the last workout this week. On to the last item, log clean and strict press. Plan being to work up to about 70% and do some singles. Felt better than I expected. Was having some issues keeping my upper back locked on the initial pick up for the clean with whatever is going on with the left side. Nice and smooth reps. Some SI symptoms but nothing really noticeable. I think it was more so if I had too much backward lean. Home to stretch and eat burritos. Got to stay focused and get rest.

Saturday, July 15, 2017

July 15, 2017 – Week 7, Day 3

5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Car Deadlift Apparatus Deadlifts (12” pick height, front bar)
emptyx5
175 tire + 20x1
425 tirex1
650 tirex1
825 tirex1
825 tire + 50x1
825 tire + 100x1
Added Straps
825 tire + 150x1
825 tire + 200x2

Sandbag Rows
110x5
180x5
220x5

Sandbag Load to Height (58”)
250x10

Loading Medley (Keg/Keg/Stone of Steel, 48” bar height)
175x40’/150x40’/176x40 in 31.34 Seconds
250x40’/225x40’/249x40’ in 33.88 Seconds

Uphill Vehicle Push
2,693lbs + 1 person + 200lbs in trunkx210’3” in 60 seconds

Stretching

Comments: Still some aches. As I mentioned last session, it feels like the ache has moved to a more tolerable spot. Out to train at Lancaster again. Was fully prepared for the humidity this time. I notices my neck and traps were still tight and sore. I didn’t realize how much so until later but it was annoying checking my mirrors for cars on the highway let’s say haha. Pretty empty this week but quite a few of the crew were competing this weekend. Warmed up on the concept rower. No aches doing this. Was hoping the upper back tightness would lessen up a little. Calf work after that. Felt alright. Was expecting it to be a little tougher than it was. Then into box touches, band rows and biceps stretch. No issues here other than my upper back being sore and tight. Hip airplanes were pretty good. No balancing issues this time. Then the event work, starting with car deadlift. Goal for the workout being to work up in singles to a top set of two for something that I could make look powerful and comfortable. I realized just how sore my upper back and traps were moving the frame out. Going to need to use some anti-inflammatories when I got home. After figuring out a formula for the car deadlift frame, I was able to make smarter and less redundant jumps in weight. Once I got to the most tire weight, I just added a pair of quarters to the handles each set after that. I put on straps earlier so that I could get used to them as far as putting them on the bar and getting them off as well as breathing with the belt while anchored in. Top set, I knew it was going to be tough with how the previous single felt. It was going to be more weight but probably not going to feel comfortable. But I had been thinking about trying this weight since I got this workout and I gave it my best effort. I started my pull and I felt like it wasn’t budging. Really slow until it got up just below my knee caps and then flew up. I went for the double and I felt like I was telling myself it was crazy/stupid. But it went up similar to the other rep. Gun to the head, I think another was there. This motion is so weird. Took a knee but not from feeling lightheaded, just the easiest way to get my air and undo the straps. Weight was about 547lbs in hands. Sandbag stuff to follow. No changes to the weights of the sandbag rows or the sandbag loads. Rows felt good (I was worried about the upper back) and no weights falling off this time. I had very little concerns with the loading like I had last time when I didn’t know if I could hold it with the sweat. Managed to do the reps in about 15 seconds faster than last time. A little more winded but I was going at a pretty good pace getting eight reps within a minute. Up next was another event with the idea of simulating contest conditions. I had not actually run this medley yet though I’ve carried the parts over the weeks for distance haha. Took my time setting things up as I was making sure I got things right. The actual event is 250lbs for all three implements but I only have access to one 250lbs keg and I figure the smaller “power keg” won’t be that awkward. First run was at 70% of the top set and I moved fast with the implements (not full speed) and was slow coming back to the next implement. The practice run with the lighter stuff helped me figured some things out. My shoe laces are too long as I accidentally grab them with the first keg. I will need to remember to tuck them into my shoes in the future. Breathing is going to be important with the sos. Felt light headed with it. I was anxious setting up the comp style run. Right side of my lower back was feeling sore. But I had to do this. Trying to go full tilt on the moving. Moving with the kegs, I felt like I wasn’t able to go full throttle but running back to the next one I felt I was. Staggered grip in the heat of the moment. Bar height for show is low enough that it isn’t really a concern. Got my breath right for the sos and made quick work of that. Really pleased with how much easier it felt compared to the light run. I will have to see next time with the parallel grip style of the kegs is worth it. Then the last thing for the week being the car push. Same as last time but with a heavier driver this time. Thankfully there were two people there so I could film it and have someone steer the car. Hard work. Managed to improve my distance a bit. Drove home and got the ibuprofen and lidocaine ready. Getting close.

Friday, July 14, 2017

July 13, 2017 – Week 7, Day 2


5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

16” Front Box Squats
45x10
95x5
135x3
185x3
225x2
225x2
225x2

Crunches
BWx50

Band Side Bends
ABx35/35

Stretching

Comments: Lessening the intensity of this session yet again. Focusing on this being more of a prep for the heavy event work on Day 3 as this cycle wraps up. Stupid humid out today, sweating just walking from the parking lot to the gym. Traps quite sore still from circus dumbbell work. Started out with the AMT. Heart rate topped out at 152bpm. So back down from elevated reading last session. Calf raises were ok. Right one was a little behind this time but still good. Regular box touches were good, no issues there. Felt good on my tight hamstrings. Band rows were easy and felt good to move through that range of motion. Shoulders were definitely tight on the biceps stretches. Especially the right side. Squat therapy was ok, less knee aches compared to last time. No hip aching on these so that was good. Second run through of box touches (sumo style), band rows and biceps stretch was good too. Shoulders felt more even on the second set of the stretch. Hip airplanes were tough on my non-injured side. Only lost balance once on my injured side and at least a half dozen times on my good side. Then on to the weights. Only weighted exercise for the session was front box squats again. Reduced weight and intensity. Working up to three doubles with two plates for speed work. Timed rest of two minutes. Trying to work on the descent where I’m not super slow but have control. Box squats, not box plops. I feel like I was moving better by the end of the sets. Not heavy enough to see if my breathing has improved though. However, I did notice that the hip and SI joint ache seemed lessen/move so maybe that is something good. It started up after the heavy set of these two weeks ago so perhaps these shifted something back into the correct place. Who knows. Jumped right into crunches for a high rep set. Easy. Band side bends followed after that. No ab cramping so that was good. Injured side felt a little tender but not painful in anyway. Home to do some chores, stretch, eat and sleep.

Wednesday, July 12, 2017

July 11, 2017 – Week 7, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Incline Bench Presses
45x10
95x5
145x3
185x1
225x1
265x1
305x1

Chest Supported Rows (1 second holds)
120x10
210x8
210x8
210x8

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(3 stage 2 second pauses)
40x1 L
40x1 R
70x1 L
70x1 R
90x1 L
90x1 R
100x1 L
100x1 R
110x1 L
110x1 R
120x1 L
120x1 R
Circus Dumbbell
130x1 L
130x1 R
140x1 L
140x1 R
(competition style)
150x1 L
150x1 R
160x1 L
160x1 R
170x1 L
170x1 L
180x4 L (under a minute) PR+5lbs
180x2 R (under a minute)

Stretching

Comments: More achiness in the SI joint area than I would like but it isn’t debilitating. Still doing everything I normally do; just pops up and makes itself known time to time. Warmed up as per usual on the AMT. Heart rate was up to 161bpm so I bit elevated. Easy calf work and then into box touches and band rows with biceps stretch again. Rows and stretch felt good. Hamstrings felt tight. No issues with balance on the hip airplanes . Goal of the session was to prime and be warm and put my all into the dumbbell. Incline bench to start off the lifting. Big jumps up to a conservative single. All lifts up until the last one I felt slow unracking the weight. Butt came up on the top one. I think that was more just trying to get it to lockout quicker. Hard to fight that urge. On to the next one. Chest supported rows with static holds after that. Reduced the weight a bit as just getting things warm. Then circus dumbbell after that. Plan for this session was to work up in singles with the holds and pauses and then switch to competition style when I felt I was using too much effort on the other style with the goal being contest weight for the working set. I’d remiss to not mention that there was middle school aged girl in the stairwell singing most of the workout in the hallway. Stuff felt tough by 140lbs so I went with the competition style after that. Weight was moving well on my left side, some slop on the right. Last “warm-up” on the right I missed the first attempt and had to give it another try. Very warm, sweating a lot. Wiped my arms down with paper towels and chalked up my shoulders and both sides of both hands. Top set was contest weight. Enough weight to put the caps on my dumbbell, making it even larger. Went up well on the left the first rep. The recleaning was the part that was taking a bit out of me. I got three consecutive reps before I missed one. Got another one and rested a bit before trying for a fifth. I went too soon as I still had time and missed it. I feel I can get a fifth rep here. Small PR on the weight for this many reps. This was a big jump from the previous sessions with the reps. There is room for improvement but still good. Can’t say the same for the right side. I missed the first rep and only managed to get a total of two reps. I made several more attempts over several minutes but I was just burning myself out. My grip from the sweat was making it hard to shoulder the dumbbell to the right spot with enough stuff left to push it to lockout. The plan had been to match reps but that wasn’t happening tonight. Still putting in the work. My dominant side is at least on point and it will be the one I’ll be using at the show (assuming no mishaps). Another late night and home to eat recovery burritos, stretch and sleep.

Saturday, July 8, 2017

July 8, 2017 – Week 6, Day 3


5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Farmer’s Walk
With Turns (at 50’)
112x100’ in 12.98 seconds
Straight Runs
202x50’ in 7.26 seconds
Max Distance
315x122’9”

Stone of Steel Over Bar (57”)
138x5
201x1
225x1
249x1
296x10

Keg Carries
250x300’6” 26’9” PR
250x300’6”

Stretching

Comments: Had anxiety still even though I wasn’t getting worse. Didn’t get the best sleep two nights ago so tried to make up for it last night. Slept in about an hour later than planned so had to get ready to drive out to Lancaster for yet another training session. Packed a towel and three shirts in case it was like last week with the humidity. Thought about the events most of the drive out there. No ibuprofen or lidocaine right now. Warmed up on the rower. Felt smooth. Some aches in the SI joint area but ok. Calf work alright and the usual box touches, band rows and biceps stretch felt good. No issues with balance on hip airplanes on my good side. Slight bobble with the injured side. Then on to event work. Same as it has been with the farmer’s walk. Light set with a turn, medium light set for a short run and then max distance with heavy weight. Slight breeze so I had someone hold my camera for the warm-ups. Not taking chances with the new camera. Best time so far with the light run with a turn. Straight run was ok. Not sure what happened but the plates in the front hit my shin shortly after I started moving so that threw me off but corrected and finished strong. Heavy set having a pretty big jump from the last set. Pick was slow and tough. I got moving but I felt it in my hands pretty early on and I knew it was going to be a struggle to get a long distance like previous weeks. Grip gave out about 45’ shy of last time. Week in and week out. Maybe passing that point of drop off in how long I can hold on with the weights. Still more than double contest distance. Then on to stone of steel. Plan here being to work up to a weight and go for 5-10 reps as has been the case for last few sessions. I wasn’t sure how things would go with the SI joint aches. Had to use a slightly different setup this time. Different yoke so I had to stand on mats to get the right height. Last warm-up set, the thing came back quickly (hit the sandbag) and banging into my shins and rolled over my right foot. I may need ibuprofen later haha. Fighting sweat each set. Then on to the top set. Just shy of contest weight really. It was a learning experience. First rep was going up easy but I misjudged my distance from the yoke and didn’t anticipate the stone of steel slipping slightly. Totally biffed it and had to recollect my thoughts and give it another try. I moved it, so I knew I could lift it. I then got four reps in 60 seconds. I had the stone slip out of my grip trying to pick it so I took a bit to collect myself again and make sure it didn’t slip the next time. I got to five reps and that was pretty much just telling myself I got one more rep. The stone slipped again going for a sixth and I started to wonder if this was my limit. Where the gloves now going to be a hindrance? But I kept going, eking out rep after rep, breathing heavy, sweating profusely. My gloves were barely staying attached to my hands. It reminded me of a gecko’s feet each time I looked at them. About five minutes later, I got the tenth one over the bar. I had to lay down for a bit. My forearms were cramping and it was hard to open my hands. The floor felt like a good place to rest for a bit. After I had cooled down enough it was on to the last thing for the day. Keg carries as has been the flavor of the week. With how sore my back was from all the extensions with the SOS, I had my doubts I’d get past 60’. And truthfully, it felt like that was going to be the case but then the darn thing started to feel easier. So much so that I ended up going really far with it. I think I could go further but once fatigue sets in and I get to the downhill section of the parking lot, it’s hard to keep going. These things are great and terrible. The return trip uphill is a bear. Grip on the right hand was dangerously close to slipping by the time I was near the end. Another one down. Time to get some rest and get ready for the final stretch. Peak starts next week.

Friday, July 7, 2017

July 6, 2017 – Week 6, Day 2


5 Minutes Cybex ARC Trainer

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

16” Box Squats
45x10
95x5
135x5
185x5
225x3
275x3
315x2
365x1
405x1
460x3

Leg Raises
BWx50

Band Side Bends
ABx35/35

Stretching

Comments: Still dealing with aches in the SI joint area. Occasionally getting tingling in my big toe and calf. Not pain and everything appears to be moving fine when I walk. Keeping up with massage on the legs and lower back. But even though it is a slight return of symptoms, it bugs me and eats away at my confidence bit by bit. Fear can be paralyzing. I don’t want to be thinking about the period right after the injury. I don’t want to go back. Have to keep confidence in myself as I am getting better. Every ache isn’t a new injury. But I got to be cautious about it and not do something stupid. On to the actual workout. None of the working AMT exercise machines were available so I had to use the ARC trainer. Unable to get heartrate as it wasn’t working properly. Calf raises felt good. Ended up switching sides on the one leg ones in error. Nothing really aching up on box touches with regular style. Hamstring on the left side felt tight. Rows were good and stretch for the biceps helped the shoulders. Squat therapy felt good, no knee aching. Better than I was expecting things to feel. Second run through box touches, rows and stretch. No hamstring tightness with sumo style but keeping an eye on the aches in the hip. Hip airplanes followed that. Balance was tough on my damaged side. Took a few tries to get the reps. No issues with good side. Trying to get the hips firing right. Then on to box squats. I was supremely anxious doing these. Even with the bar. Just worried that I’d have something go wrong. It hasn’t happened on box squats but just a little misstep and I could be in trouble. I’m not getting symptoms like in the beginning but just having that feeling popping up is frustrating and makes me concerned that I would be back at the bottom of the mountain again. But I also don’t like to quit. If I felt like the symptoms were getting worse, I’d shut it down. Would be hard to do that mid set or mid rep. Any ways, the work up in weight was the same as last time with the box squats. Working up to a top set of 1-3 reps. Last time I did this sessions weight so I added 5lbs to the top weight. I used my thicker ratchet belt to see if that felt better with the box squats and I think it did. Felt better under the weight. Tough reps but not anywhere close to as tough as last time. Didn’t die so that was a relief and no flooding of pain either. On to abdominal work. High reps on the leg raises and band obliques. I was looking forward to the leg raises as they seem to feel good after heavy squats and pulls on the back. Felt good, wish it made everything feel 100% better though haha. Band oblique stuff was pretty easy after that. Home to stretch and eat.

Tuesday, July 4, 2017

July 3, 2017 – Week 6, Day 1


5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

12” Log Presses
Viper Presses (Dumbbells)
10’sx10
20’sx5
30’sx5
40’sx5
Viper Press + Push Presses (Log)
100x3+2
Viper Presses
120x1
140x1
160x1
180x1
200x1
220x1
240x1
260x1 PR+5lbs

Chest Supported Rows
110x10
180x5
230x5
280x5
330x5
380x5
342.5x5

Dead Floor Presses
45x10
100x2
150x2
200x2
250x2
300x2
350x2
315x2
Close Grip (2 Second Pauses)
275x5

Stretching

Comments: Had to do this workout early this week with the holiday closing everything. Aches in SI area still there. A bit concerning that it has flared up again. Though flare up not like in the past. Just more of noticing some aches and tenderness. Trying to do massage to help with recovery. Warmed up on the AMT. Heart rate got up to 158bpm this time but dropped to 151bpm. Maybe the machine not sensing right. I felt good though. Calf raise work after that. An older woman stopped as I was doing them and said that it looked just like an exercise she does in the shower every morning (hey, if I had to have that image put in my head, everyone else is now too). Then on to box touches, band rows and biceps stretch. Box touches I didn’t feel aches the first round but I did a little on the second round. Rows were easy, stretch felt good on the shoulders. Hip airplanes were ok. I lost balance on one rep on my strong side this time. I was trying out using a different focus point and it seems to work well for the injured side. Then the lifting. Log press as it has been. Same warm-ups as last time but going to viper presses for the singles. Going up 20lbs a set aiming 1rm. I figured that 260lbs would be it for the day going into this one which would be a small PR. Knees ached on the first set with the log but no issues after that. Viper pressing was tough but felt better with the hard belt. 260lbs was a grinder of a lift to lockout. The clean portion felt quite easy so that is good. Keeping an eye on the SI joint stuff as well. Chest supported rows after that. Light warm-up and then big jumps of sets of fives to a top set. Not bad. Felt good with the lighter weights. Didn’t feel that tough until the second to last set from the top set for the day. Really focusing on keeping my lower back and midsection tight. Even though this exercise hasn’t been an issue since I started doing it with control it didn’t cause a relapse in pain about a year ago. Someone started setting up in the power rack so I took a longer break for the last set. Tough but not at my limit yet. Same as last time, 10% off that one for one more set of five. Then I ended up waiting the longest I’ve had to between exercises to use the power rack. I was essentially screaming in my head for the dude to leave. Down time and cooling off had me thinking about my injured area. Didn’t want to be thinking about it. I’d have been more tolerant if they were using a decent weight or did stuff needing a power rack the whole time. Bad BO too that stayed after he left too. So I had to use some rage and rewarm up with lighter weights on the dead floor presses. Doubles this time. I went a little heavier than I was thinking beforehand (I was going to go for a double with my max from two cycles before). A bit tougher to get the weight started on the first rep but went well the second rep. The drop to the down set with 90% was the best it has been (usually I end up false starting that first rep). The last set for reps with the close grip and pauses, I went up more to make the drop easier to switch in as I was trying to move as I was about an hour behind schedule due to the wait. I pressed the first rep slightly off the pins and held it for a pause before starting the lift as I was only able to do pauses on the four remaining reps of the set when I was doing it previously. Made it interesting. Home to stretch and eat. Applied some lidocaine to my back and took some ibuprofen to see if that helped speed up relief in the area.

Saturday, July 1, 2017

July 1, 2017 – Week 5, Day 3

5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Car Deadlift Apparatus Deadlifts (12” pick height, front bar)
emptyx5
175 tirex1
175 tire + 70x1
425 tirex1
425 tire + 70x1
650 tirex1
825 tirex1
825 tire + 90x1
Added Straps
825 tire + 180x3

Sandbag Rows
110x5
180x5
220x5

Sandbag Load to Height (58”)
250x10

Sandbag Bearhug Carry
250x283’10” PR+25’11”
250x283’10”

Uphill Vehicle Push
2,693lbs + 1 person + 200lbs in trunkx196’0” in 60 seconds

Stretching
Comments: SI area aching a little and some tenderness. Noticed it after the last workout. Very minor but I got to keep an eye on it. Out to train at Lancaster again. Not expecting to rain until the afternoon. Slept in a bit. While not beastly hot, I underestimated how humid it was. Warmed up on the concept rower. Pretty much drenched in sweat already by this point. Calf work after that. Felt tight but still good. Then into box touches, band rows and biceps stretch. Hip airplanes were alright. Had balance issues with injured side on one rep. Then the event work, starting with car deadlift. Goal for the workout being to work up in singles to a top set of three for something that I could make look powerful and comfortable. Just like last week but less reps and aim for heavier. Same warm-ups as last time up until I got to the second tire with weights. Instead of putting the smallest tire on top, I went up to the next size tire. I wanted more weight on the back end of the frame as there is a limit to the pins and I might as well get used to the bigger tires. Then added the smallest tire on top of that one. Once I got to that point, I took a big plate jump. Some aches in SI area and that lift was tougher than I would have liked. Sweat was dripping off my head and I had pools in my glasses. I wanted another pair of plates but that was looking really tough today. I was worried I wouldn’t get it off the ground. “Believer” by Imagine Dragons came on the sound system and I knew that this was going to be the most amped I’d be for this so it was now or never. The first rep was very slow, second felt better and third one was about the same as the first. Had to take a knee after that. Definitely not a comfortable triple. However, I have got rough calculation for weight in hand for this frame so I can figure out weight jumps and increases better next time. This was probably about 528lbs in hand. Two weeks ago was about 470lbs. I really didn’t want to do anything else after that with the mugginess. Sandbag rows for sets of fives after that. Only increased the weight for the last two sets. The weights fell off the first set after the fourth rep so I had to stop and put them back on. No issues with the other sets like that. The last set was good but the bag feels so large rowing it. Not that that is an issue for me. With how much I was sweating, I was truly dreading doing the sandbag loads to bar. I’ve done this exercise for a set of ten with this weight for three workouts already and even though I get better each time, I still dread it. I was worried it would slip and I’d miss reps and so on. None of that happened and this was the best I’ve done on it. Very casual with my pace, no rushing and I got the reps in about 30 seconds faster than last time I did it. More sandbag with the torturous max distance bearhug style carries. Two sets, trying to match distance of the first after a rest. I haven’t failed on that so far. Definitely a psychological thing having that set goal after the first run into the unknown. But I was feeling beat and the humidity and sweat made me doubtful I’d go very far today. I got better than I thought I would. I knew I had gone further than last time when I saw the intent in the parking lot from when I dropped the keg last week. I was even sweatier on the second run and I had to just keeping crushing it. For some reason, David Bowie’s “Moonage Daydream” was playing in my head during this run. End result was a good bit further than last time. Then the last thing for the week being the car push. Got the kinks out of it this time as I had someone timing and I got a harder course. I was worried that it would be too tough and I wouldn’t be able to get it moving. But it was just right; really tough to start and got harder at the end. Shorter distance but it was uphill the whole way with a steeper incline than I have at home. I had a little extra work after this as I parked my car in the lot and realized I had the 100lbs plates in the trunk so I had to carry those back to the gym. Stretched and then drove home to rest and decompress.

Friday, June 30, 2017

June 29, 2017 – Week 5, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

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

Crunches
BWx50

Band Side Bends
ABx35/35

Stretching

Comments: Even though this workout is less intense, I still feel a bit beat coming into it from the other sessions. Started out with the AMT. Heart rate started at 146bpm but shot up to 152bpm within 5 seconds. May have been the unit I was using. Calf raises were easy. Right calf felt tight. Regular box touches were good, no issues there. Band rows felt great, noticed my shoulders were sore and tight.. Shoulders were definitely tight on the biceps stretches. Squat therapy was ok, had aches in my knees that went away around halfway into it. Second run through of box touches (sumo style), band rows and biceps stretch was good too. Hip airplanes were tough on my injured side. Kept losing balance so I ended up doing a few more than written. No issues with the other side. Then on to the weights. Only weighted exercise for the session was front box squats again. Same as last time with plan being to do a top set of 1-3 reps depending on how I felt. Only change being the top set weight changing. Aiming for three plates. I wanted to get used to the belts more this time as I wanted to make sure I got more practice with bracing and breathing, especially with the allergies and cold. So put on rehband belt for the double and then hard belt for the single. Another thing I was trying to do was control my descent better. Need to be box squats, not box plops. For the top set, I worked on get my shoulders ready for racking the bar (back still tight from circus dumbbell). Breathing was an issue. I felt I moved better with this time but I couldn’t get my breath, even when I took in air at the top of each rep. I feel like I got pitched forward a little on the second rep. I was essentially flying blind on that last rep as my vision narrowed. I had to guess I was back in the j-hooks as I was very close to passing out. Got to be careful and have spotters next time (though I did have the rack pins). This feeling hasn’t really been an issue for many years. Need to work on this more. Jumped right into crunches for a high rep set. Easy. I forgot my band for sidebends so I had to wait until I got home to do those. Also easy. Stretched and ate.

Wednesday, June 28, 2017

June 27, 2017 – Week 5, Day 1


5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Incline Bench Presses
45x10
95x2
145x2
195x3
245x2
295x2
265x2
1 Second Pauses
225x5

Chest Supported Rows (1 second holds)
150x10
240x8
240x8
240x8

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(3 stage 2 second pauses)
40x1 L
40x1 R
70x1 L
70x1 R
90x1 L
90x1 R
100x1 L
100x1 R
110x1 L
110x1 R
120x1 L
120x1 R
Circus Dumbbell
130x1 L
130x1 R
140x1 L
140x1 R
150x1 L PR+10lbs
150x1 R PR+10lbs
(competition style)
160x8 L (under a minute) PR+2 reps
160x8 R (5 under a minute, 5+[1/1/1])

Stretching

Comments: Still got cold and/or allergy stuff going on. I was fully expecting my upper back to be all tight and seize up like two weeks ago but nothing so that is good. Getting used to it as I thought I would. Biceps and lats tight from Saturday training. Got some bruising on the lower abs from keg carry. More so on the right side. Guess I still favor that side. Right side of lower back felt tender (not pain, muscle soreness). Warmed up as per usual on the AMT. Heart rate got to 156bpm. Easy calf work and then into box touches and band rows with biceps stretch again. Shoulders felt good with the stretch. Hip airplanes went alright but I did lose my balance on a rep or two so kept at it to get good reps. Incline bench to start off the lifting. As it has been the past few sessions, working up to a top set and then doing down sets. This time, the goal being doubles. I took bigger jumps and I wasn’t sure if I should go for 285lbs or 295lbs. I overestimated my abilities and went for 295lbs. I got the reps but they weren’t of the quality I was aiming for this time. Butt came up on the first rep and was really up for the second rep (couldn’t fail now, in too deep haha). Second set with the reduced weight was better. No issues on that. I went up more than suggested with the pause benches as it was easier to just drop things down to two plates a side. Pretty good, just slowed down on the last rep to lockout. Chest supported rows with static holds after that. Back was better this time around and I had to make up for it so I went with the weight I was supposed to do last time. Got easier as I did the reps. Not sure why it is with all the holds. You’d think it would get tougher. Circus dumbbell after that. This exercise is a time vampire haha. Same as last time working up in singles with the push press pause and hold method until I got to the working weight to use my competition style. Goal being to do AMAP in 60 seconds with my stronger side with a set percent of my 1rm (so far) and then match it with the lagging side with no time limit. Got up more weight on the paused push press version for a 20lbs increase since I started on both sides. I feel good for more. I feel these have really helped me. Then came the competition style set. Burping uncontrollably from being nervous. I was worried that I’d have issues with breathing due to the cold/allergies. Surprised myself by doing better this time. Pacing was better and I had no missed reps. 10lbs and an extra rep. Got six reps in 30 seconds and then paced the other two over remaining time. So very pleased with that. Not so easy on the lagging side. I had no time limit but it was tough. I got five and missed a sixth within 60 seconds. Took about two more minutes to get those remaining two. I notice how much more I have to grip with that side to control compared to my stronger side. Thumb gets hit hard. I had two misses to go with the eight reps. Right biceps was definitely tight and feeling the strain on that set. Just tried to get my breath and composure and get feeling into my hand as quickly as I could to continue the effort. That was exhausting haha. Another late night and home to eat recovery burritos, stretch and sleep.

Saturday, June 24, 2017

June 24, 2017 – Week 4, Day 3


5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Farmer’s Walk
With Turns (at 50’)
112x100’ in 14.34 seconds
Straight Runs
202x50’ in 7.09 seconds
Max Distance
305x167’10”

Stone of Steel Over Bar (57”)
138x5
201x1
225x1
249x1
287x10

Keg Carries
250x273’9”
250x273’9”

Stretching

Comments: Cold, allergies, I’m not sure. It isn’t as bad as it was two weeks ago but as is usually the case, it lingers. Tried to get some good sleep in to be ready to train. Got to train earlier than I usually do. Warmed up on the rower. Felt smooth. Calf work went well and right into box touches, band rows and biceps stretch after that. No issues here either. Slight balance issues on some reps of hip airplanes but still good. Then on to moving with weights and stuff. Same plan as last time with farmer’s walk. First set being light, longer run with a turn and then a bit heavier for a straight run. Windy as a bastard out when I started. I didn’t realize how windy it was at the start. It was blowing my cones I had to mark distances but not knocking them over. I was thinking someone kept moving them at first and I was angry for no reason haha. Put some small weights on the cones to keep them from moving. First set was slow. Slower than last time. Just warm-up and the event is a straight run. It’s the turn I think with the “confined” space. Then I ran into further frustration. Wind kept knocking over my camera and the handles kept rolling. Camera fell one to many times and it broke. So had to use my phone for the rest of the workout. Straight run was good. Much faster than last time. I think I could pick up more speed getting the pick right. Third time doing max distance farmer’s walk so I’m getting used to how it feels. Pick felt a little harder but I felt better moving with it. Didn’t feel that heavy in my hands. I should say, didn’t feel heavy in my shoulder girdle. Ended 10’ short from last time but still going a long distance still. Took my time getting ready for the next exercise; stone of steel. First time I’ve paired this with farmer’s walk so wasn’t sure how that would feel. Kind of did this last week too with the carries. Plan here being to work up to a weight and go for 5-10 reps. I was little timid with the first two reps of that top set but I got better with getting full extension and getting my hips into it. First five weren’t bad, the last five were tough. Didn’t stop until I got ten. Well, I wasn’t positive it was ten at that time as I lost count and no one was keeping track haha. Almost three minutes of effort there. Really happy with the effort. No one is going to out work me. And not done as there was still one more exercise on the agenda. As has been a theme the past two weeks, a max distance carry for two sets. Go to failure with the implement, rest five minutes and bring it back to the finish. This time it was a keg. I usually do keg carry low, right on the hips with a staggered grip. While this can let me go farther, it isn’t going to be the best option for the medley work and I need to work on my stride. So holding high, off the legs. I did one pick up to the chest to make sure it wasn’t going to put weird pressure and mess up my breathing. Rather not find out on the run. I realized quickly into that first run that this was going to be easier than the stone of steel and sandbag for carrying but would mean further to go. I also realized this keg had water sloshing in it too. The return set was the toughest one of these so far. It was the furthest and the wind picked up and was blowing against me the whole way back. I was about 25’ from finishing when I had to go up a little incline and the wind picked up more. Almost stopped me in my tracks but I was able to push through to the end. Long day, really tired after all this. Looking forward to some down time to recover.

Friday, June 23, 2017

June 22, 2017 – Week 4, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

16” Box Squats
45x10
95x5
135x5
185x5
225x3
275x3
315x2
365x1
405x1
455x3

Leg Raises
BWx50

Band Side Bends
ABx35/35

Stretching

Comments: Again, not feeling my best going into this workout. Allergies acting up. Haven’t had issues in several years so very annoying to have this popping back up again. Sleep not the best the past two days, trying to get that under control again. Some aches in the injured areas but nothing to write home about. Warm-up on the AMT. Heartrate up to 151bpm. Calf raises followed. Easy stuff really. No issues with box touches in either style. Rows and stretch felt good. Squat therapy felt good, no knee aching. Hip airplanes followed that. Balance was tough on my damaged side. Starting to notice a pattern with this session being the hardest to balance with all the lower body reps prior to doing them. Got to keep it up. Then on to box squats. Still working up to a top set for 1-3 reps. Trying to maximum effort into each rep. No miscounting on any sets this time. The goal had been to go for 450lbs for the top set but I felt compelled to keep with the quarter, plate, quarter jumps. Hard to fight that some times. Got my three but it was definitely the three hardest reps of box squats so far. Last two especially. Felt a lot of pressure in my head getting though the midpoint of the lift. With how hard these were, I thought for sure my form was terrible and I was bent over. Video suggests I wasn’t. Stuff is just getting heavy. Glad that it was just abs after that. High reps on the leg raises and band obliques. Abs were pretty tense so leg raises were fairly tough. Not too bad with the band stuff. Home to stretch and eat.

Wednesday, June 21, 2017

June 20, 2017 – Week 4, Day 1


5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

12” Log Presses
Viper Presses (Dumbbells)
10’sx10
20’sx5
30’sx5
40’sx5
Viper Press + Push Presses (Log)
100x3+2
Clean and Push Presses
120x1
140x1
160x1
180x1
200x1
220x1
240x1
260x1
280x1
300x1
320x0

Chest Supported Rows
100x10
170x5
220x5
270x5
320x5
370x5
332.5x5

Dead Floor Presses
45x10
135x3
185x3
235x3
285x3
335x3
302.5x3
Close Grip (2 Second Pauses)
262.5x5

Stretching

Comments: Humid. Weather hasn’t been as beastly hot as last week. Air conditioning wasn’t working at work the day before and part of the day today. Can tell if I’m still dealing with getting over the cold or if it is just seasonal allergies now. Shoulder and upper back issues still present but it feels a lot better and feels like it will go away in due time. Warmed up on the AMT. Heart rate got up to 153bpm this time. Not bad. Easy calf work after that and then a short circuit of box touches, band rows and biceps stretch. First time regular box touches and second time sumo box touches as I have been doing. Band rows went well. Stretch felt better on the second set as I was able to get a better area to stretch that time. Hip airplanes were ok. I lost balance on one rep each side so I did them until I got enough good reps. Then the lifting. Log press as it has been. Same warm-ups as last time but only doing singles for push press. Going up 20lbs a set aiming 1rm. Time to see if lightning would strike twice. I hadn’t been expecting to hit 300lbs last time so I felt some pressure to get it again and try for more. Cleans felt better this time and Felt like I was keeping a rack position better with my elbow up. I noticed no dropping of the elbows on any set. I was fighting the urge to retch the whole session as I was nervous. In spite of that, I hit 300lbs with no issues and gave 320lbs a shot. I gave 320lbs a shot but not today. Didn’t feel impossible. Just felt heavy but not so much that I was uncomfortable. It will come. Burst out in a cold sweat as I usually do after a miss with a max single attempt. I don’t like missing lifts. But I know this will improve as I already felt improvement with the log from just the previous session. Got to remind myself that two weeks ago I hadn’t even thought I was anywhere close to 300lbs on log and now I’ve hit it twice with something still in the tank. 320lbs would have been a 10lbs all-time PR. No doubt I’d match my current all-time best, just need to get stronger. Then on to chest supported rows, working up to a heavy set of five over five sets after a light warm-up set. Went heavier than planned. I think it had to do with missing that last long lift and for not being able to go heavier last week with my upper back and shoulder acting weird. Top set is definitely a tough one with the big jumps. Same as last time, 10% off that one for one more set of five. Last exercise for the session was dead floor presses. I had to wait a bit to use the power rack. So I was going slow on the rows near the end and still ended up waiting a bit. Triples up to a top set and then 90% of that for another triple and then drop down to a little more than I used last time on the paused reps for a set of five. 50lbs jumps as I had a weight in mind. When up easier than I expected, probably could do it for five reps today. Then dropped to 90%. Again, kind of false started the first attempt to get it off the pins haha. Pause set was pretty easy after that. Home to stretch and eat.

Saturday, June 17, 2017

June 17, 2017 – Week 3, Day 3

5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Car Deadlift Apparatus Deadlifts (12” pick height, front bar)
emptyx5
175 tirex1
175 tire + 70x1
425 tirex1
425 tire + 70x1
600 tirex1
600 tire + 50x1
600 tire + 100x1
600 tire + 150x1
Added Straps
600 tire + 200x5

Stone of Steel Carries
Rows
138x5
Carries
249x18’1”
249x35’1”
249x116’3”
249x116’3”

Vehicle Push
2,693lbs + 1 person + 200lbs in trunkx468’8” in 80 seconds

Stretching

Comments: Out to train at Lancaster again. Raining of and on driving out but nothing while actually there lifting. Not beastly hot as it had been earlier this week but very humid. Cold pretty much gone by now. Still got upper back/shoulder thing but it is tolerable. Warmed up on the concept rower. Calf work after that was easy so right into to box touches, band rows and biceps stretch. Hip airplanes were really good. No balance issues on any reps. Then the event work. First thing being car deadlift. I had tested it out last week after training to figure out what I needed to adjust to get the setup to the right height for the competition and to figure out if my straps would work. Definitely a different pull from the usual deadlift. Have to stand back from the bar a bit in order for it to clear my legs and be right at my hips at lockout. Goal for the workout being to work up in singles to a top set of five for something that I could make look powerful and comfortable. Empty in hand about 100lbs with just the frame. Small tire on and then plates to the loading pins. I then put the small tire on top for the next size up tire and just kept that and added weight to the loading pins. The next size tire up was 650lbs and I wasn’t sure if it was worth moving it when I had plenty of room on the loading pins for more weight. Might change that next time. Set before my work set was a bit tougher than I was expecting. Everything felt good on the working set. Had few grunting noises in for good measure haha. Definitely more there so that is good. Then came a tough one. Stone of steel carries. I was not looking forward to this. I got to practice this with it being part of the medley and it is the only part that concerns me. I knew it was going to be tough because it is a pain carrying the empty stone of steel around. Warmed up doing set of rows with it empty. I figured I’d see how it went with a regular shirt and chalk. That was a failure. No issues picking up the stone but can’t keep a good grip on it. Very different from sandbag. I can lean back with sandbag. Leaning back with the stone of steel causes my grip to get worse and makes breathing harder. I barely got anywhere the first set and felt like I was going to pass out. Few minutes rest and gave it another try and got about twice the distance of my first attempt. Hamstrings were popping out. This wasn’t going to work, I wasn’t even getting 40’ which was the leg of the medley. Took a break to reset and put on the receiver gloves and grip shirt. The gloves made a bit difference. I felt I was getting more comfortable with the stone restricting my breathing each set. About halfway into the run, it felt like my legs stopped responding and I really slowed down. I told myself to go faster and that seemed to snap them out of it. Also some more guttural noises. This time, I made an appreciable distance, more than doubling the first two attempts combined. Just like sandbag, five minutes and another go to match the distance. I was moving much better and I feel I could have gone even further. Quite the hamstring and upper body workout carrying that thing. Getting better each time. Had a bit of an issue with the car push. I put more weight in the trunk and had a heavier passenger but the parking lot was too easy in the middle. The start was nice and tough and the end went up hill after that. I kept calling for the time when it went up hill only to find out that no one was timing. So I stopped there haha. Going to have to keep track of what I hit a different locations to compare as I more than doubled my usual distance. Felt good to be around other people getting ready to compete. Stretched and drove home.

Friday, June 16, 2017

June 15, 2017 – Week 3, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

16” Front Box Squats
45x10
95x5
135x3
185x3
225x2
275x1
295x3

Crunches
BWx50

Band Side Bends
ABx35/35

Stretching

Comments: Cold is going away. Whatever was going on with the upper back and shoulder on my left side has also lessened. This workout is a lot less intense right now for these next four weeks with the increased event stuff on Saturdays. Still quite warm and humid but definitely a lot more tolerable than it was the first half of this week haha. Started out with the AMT. Heart rate was only up to 146bpm. Calf raises were pretty easy. Compared to what I was doing last week that is. Going from one to the next with no rest. Hamstrings were really tight on regular style box touches. Still felt good. Band rows felt better compared to the first workout this week. Shoulders were definitely tight on the biceps stretches. Squat therapy was pretty good, barely any aches in the right knee. Second run through of box touches (sumo style), band rows and biceps stretch was good too. Hip airplanes were tough on my injured side. Kept losing balance so I ended up doing a few more than written. No issues with the other side. Then on to the weights. Only weighted exercise for the session was front box squats. Slight adjustment from what was previously being done. Still the same kind of weight jumps but now similar to how box squats have been with aiming for a top set of 1-3 reps depending on how I feel. I figured it was best to get used to the hard belt on these as well so I put on the rehband belt for the last set before the working set and then the hard belt for the top set. Felt heavier working up compared to last time haha. Top set, the weight moved easy but I know I need to get used to breathing with the weight on my clavicle as there is a lot of pressure and I don’t want to pass out. I should get better at it. Moved right into ab work after that. No real cramping like last week so that was good. Home to stretch, eat and sleep.

Wednesday, June 14, 2017

June 13, 2017 – Week 3, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Incline Bench Presses
45x10
95x3
145x3
185x3
225x3
275x3
247.5x3
1 Second Pauses
210x5

Chest Supported Rows (1 second holds)
150x10
225x8
225x8
225x8

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(3 stage 2 second pauses)
40x1 L
40x1 R
70x1 L
70x1 R
80x1 L
80x1 R
90x1 L
90x1 R
100x1 L
100x1 R
110x1 L
110x1 R
120x1 L
120x1 R
Circus Dumbbell
130x1 L
130x1 R
140x1 L
140x1 R
(competition style)
150x7 L
150x7 R

Stretching

Comments: Today didn’t start off well. This week didn’t start off well. Cold hit me pretty hard Sunday. Only went outside to go for a walk. Hasn’t helped that it has been over 90 the past few days. On top of the cold (which is slowly going away), my upper back has been really sore and achy. Started feeling it Sunday afternoon and it got more tense after that. I’m hoping it is more just getting used to the new demands being placed on it, similar to my biceps from last cycle. Today though it was a lot more than I liked and I put some lidocaine on it before going to work for some relief. With the head cold, the heat and the upper back issue (specifically the left side) I was debating just chalking up the week as a recovery week and try it again next week. Debated leaving work to go home and sleep. Did all kinds of movements and stretches at my desk to find some relief. Started to feel slightly better so I figured I’d go train. As long as it didn’t make things worse I’d give it a shot. Warmed up as per usual on the AMT. Heart rate got to 153bpm. Calf work followed. Reduced work load here so quite easy. Box touches and band rows with biceps stretch again. No aches on box touches. Rows didn’t appear to make things any worse or any better. Some shoulder tightness on the stretch but seemed uniform between both sides. Hip airplanes went alright. No loss of balance (was able to catch myself). Incline bench after that. Essentially the same as last time just working up in sets of three to a top set where I had good form followed by a second set at 90% and then pause reps. I was initially planning on just going for 265lbs for the solid triple as I had done a double with it during one of the cycles and it wouldn’t be something I couldn’t get with good form. I ended up talking myself into going for 275lbs and I’m glad I did as that went up pretty well with good form. Second set with the reduced weight was good too. Pauses were done for a set of five with more weight than last time. Not bad either. Chest supported rows with static holds after that. I went down in weight only because I forgot how much I had done on these last time and didn’t put in on my workout sheet for this workout. I did more on the warm-up set so maybe that evens things out. Now it did indicate I could back track on weight as the goal is more for the control and blood flow. With the right side of my upper back feeling as it did, it was probably best that I didn’t increase the weight. However, I feel that if I knew what I did last time, I probably would have added weight. I’m stubborn like that sometimes. Circus dumbbell after that. Plan this time was working up in singles with the push press pause and hold method until I got to the working weight to use my competition style. Goal being to do AMAP in 60 seconds with my stronger side with a set percent of my 1rm (so far) and then match it with the lagging side with no time limit. Of course my “strong side” was the side that was bothering me. I mimed the motion at work during the day to see if it would bother me. Thankfully, it didn’t. Switch sides to start off on as usually I’m leading with the lagging side. Granted, they are neck and neck now with training. I was reviewing the equipment I had versus the contest equipment. My dumbbell setup has slightly thicker handle and larger bell diameter but is about 8” shorter than the contest dumbbell is going to be. First time I think that part of it has set in. Will just have to keep pushing it and see how it goes contest day. So I was anxious as I usually am when I got to put it on the line, even in training. Little shaky on the first rep but I got a into a groove. Touch and go on the ground so now relaxing of the dumbbell and cleaning right back to the shoulders. Got seven and missed number eight twice. First miss with the eighth was due to not squeezing the handle enough as it rolled out of my grip at the lockout. I had ten seconds left after I put down the bell and I gave it another try but couldn’t get it back in the right spot and went for it but no dice. Too far out from my body to recover and get under it. I got the seven in about 45 seconds so about one every 6.5 seconds. Not a bad pace, potentially nine reps there if I can get it all to come together. Obviously this is quite a bit under contest weight but it is a good start. No time limit then for the other side. Happy to get the same reps with no breaks. Definitely taking things a little longer to setup. Even without being on the time limit, I got them in under a minute but I was beat. I had just under eight seconds left (if I was on a time limit) and I was nearing my limit. About one rep every 7.5 seconds. Not bad. Home to stretch and eat. More lidocaine and ibuprofen before going to bed.

Saturday, June 10, 2017

June 10, 2017 – Week 2, Day 3


5 Minutes Concept 2 Rower

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx49/49

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Farmer’s Walk
With Turns (at 50’)
112x100’ in 14.10 seconds
Straight Runs
202x50’ in 7.37 seconds
Max Distance
295x177’10”

Sandbag Rows
110x5
160x5
210x5

Sandbag Load to Height (58”)
250x10

Sandbag Bearhug Carry
250x257’11”
250x257’11”

Stretching

Comments: Not feeling the best. Issues from earlier were enough to get me to catch a slight cold. Tried do my best to alleviate things with some ibuprofen, massage, went to bed early and ate like seven strip steaks. Little bit better in the morning but still not ready to seize the day. Slept about an hour later than my alarm initially got me up. Had to make today work as this is the only day I can do these events and I wanted to be free tomorrow. Warmed up on the rower. Not bad, calves were tight and this felt good. Calf work went well. This was good as they have been tense since Thursday. Box touches, band rows and biceps stretch after that. Felt good. Little achy in the hip on first run through but it went away after a rep or two. Hip airplanes after that. No balance issues so no redoing reps. Then on to moving with weights and stuff. Same plan as last time with farmer’s walk. First set being light, longer run with a turn and then a bit heavier for a straight run. Again, knocked over the cone on the longer run with the turn. Almost a second slower from last time. Not too concerned, I think is was more that I miscalculated the turn. Thinking not being the best with the cold. Straight run was much better from last session. Much faster. I had confidence in the weights staying on this time. My concern was with the max distance farmer’s walk run. I didn’t feel like I wouldn’t pick it up but with how I was feeling, I was worried I would severely underperform. I however managed to beat the distance from last time with more weight. I had to use more clips and collars to secure the weight so it ended up increasing the handle weight a bit for that last set. Of course that was just the start of the session so on to sandbag work to do. Sandbag rows for sets of fives. Put a 10lbs plate on top to increase the weight from last time. Felt pretty good but dreading the next exercise. Set of ten with the 250lbs sandbag loading to a height. I didn’t want to do over an object and have to struggle with readjusting the bag but the setup last time was way too unstable. I setup an axle in a power rack and used mats to get the setup right. Not trying to toss the bag over, just getting the extension to hit the goal height. I feel my pacing was better this time and I wasn’t gasping for air during the set like last time. I don’t enjoy this one but I know it is helping me. Last thing was just evil. Max distance sandbag carry bearhug style then rest five minutes and bring it back to the finish. Lots of max distance stuff with failing. As it has been stated, fatigue makes cowards of us all so I need to keep at it. Only did a short run last time but I figured I could beat what I was doing with the farmer’s walk. That first walk was tough with the horizon being the only real goal. Long rest and then on to matching the distance. It’s like extra incentive to not fall short of the goal when you have a training crew. I felt better on the second run and having a visible reference to match made it easier to keep going. I feel I could have gone further on the second run. Very tired after all this. More event specific stuff these next few weeks. Stretched and drove home.

Friday, June 9, 2017

June 8, 2017 – Week 2, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx49/49

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

16” Box Squats
45x10
95x4 (miscounted)
135x5
185x5
225x3
275x3
315x2
365x1
405x1
435x3

Axle Deadlifts
72x10 (bar on bumper plates)
72x10 (bar on bumper plates)
116x5
116x5
200x1
200x1
275x3
275x3
275x3

Leg Raises
BWx50

Band Side Bends
ABx35/35

Stretching

Comments: Not the best workout. I got what I expected and wanted but it was tough. My own stupidity. I forgot to take my medication the day before so I had to experience withdraw symptoms all night, finally feeling better by lunch time today. I was thinking about the last workout for this week as being harder than this one and it was tough to keep focus on the obstacle before me. So I knew this wasn’t going to be a super duper session. Warm-up on the AMT. Heartrate up to 154bpm. Calf raises followed. Calves were tight but no issue getting the reps with either side. Box touches started things off (regular style) and they felt good with the band rows and biceps stretch. Stretch felt ok, no noticeable tightness in either shoulder like last few sessions. Shoulders were sore/tight on the first set of band rows. Squat therapy went well. Not as good as last week but still pretty good. Kept adjusting my stance during the set to see what felt best on the knees. Then sumo box touches and another round of band rows and biceps stretch. I figured that hip airplanes wouldn’t be so keen this session. Balance was tough on my damaged side. No issues on my other side. Got to keep it up. Then on to box squats. Trying to put effort into each rep. Miscounted the second warm-up set and only did four reps. Always a lot of forehead sweat on this exercise haha. As with previous heavy box squat sessions, working up to goal weight and aiming for 1-3 reps. Little soreness in the left side of my lower back working up in weight. Hard belt on for last single before working set. With the night I had, I knew this would be tough. Felt a lot tougher than two weeks ago. Not a max effort as I feel I had at least another rep in the tank here. Still more weight than last time so progress continues. Fairly big change on the next part of the workout. Still doing the deadlifts but swapping out a barbell for an axle. Even light it feels so much different with the bar being away from the body more. Definitely noticing the soreness in my lower back on the left side so good way to monitor if my form is on point. First set with bar DOH and second DUH. Then switching alternating grips on the next two warm-up set pairings. Bar left an unique stain on my shins and socks. Working sets done DOH. Surprised how tough that was on my thumbs. Some doubts grip would hold but that was until I did the first rep of the first set. EOMOM style here (well as best as I could) to keep a good pace going. Short rest on the first set, just right for second and a little long for the last one (someone asked me to spot them on bench). Abdominal work to end the session. High reps on the leg raises and band obliques. Abs were pretty tense this was decently tough. Home to stretch and eat.

Wednesday, June 7, 2017

June 6, 2017 – Week 2, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx49/49

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

12” Log Presses
Viper Presses (Dumbbells)
10’sx10
20’sx5
30’sx5
40’sx5
Viper Press + Push Presses (Log)
100x3+2
120x1+1
140x1+1
160x1+1
180x1+1
200x1+1
220x1+1
240x1+1
Clean and Push Presses
260x1
280x1
300x1

Chest Supported Rows
110x10
160x5
210x5
260x5
310x5
360x5
325x5

Dead Floor Presses
45x10
95x5
135x5
185x5
225x5
275x5
315x5
285x5
Close Grip (2 Second Pauses)
252.5x5

Stretching

Comments: Shoulders were achy the past two days. I apparently still get stressed out in social situations and had been tense the whole time and I didn’t “relax” until I got back home. There was no reason to be that worried haha. Warmed up on the AMT. Heart rate got up to 151bpm this time. I had been trying to get to bed early the past few days so I think that helped. Calf work after that. Miscounted and did one more than I planned to do on the one leg style. Kind of a good thing as that means it isn’t as much of a struggle for my lagging side to get the higher rep ranges like it has been the past two weeks. Then a short circuit of box touches, band rows and biceps stretch. First time regular box touches and second time sumo box touches as I have been doing. It would then be band rows but I misplaced the band so I just ended up miming the movement. Biceps stretch felt really good this time. Hip airplanes were the best they have been as far as balance. I didn’t lose balance on any rep. Weighted exercises followed. Log press to start and it was a bit different than the past sessions. Warm-ups with dumbbells for log viper pressing as has been the case. Things got interesting once I worked up to the log. Still doing viper presses but adding a push press as well. Viper press the first rep, bring the log back to my chest and then push press another rep. Going up 20lbs a set aiming for about 90% of my viper press max and then going to clean and push press singles after that to a conservative single (no grinders). The push press part of this was going to be interesting. Topped out at 240lbs on the viper press (not a max but tough enough) and the push press was still comfortable. I figured that I would be topping out on push press at 280lbs since I’ve only gone up to 255lbs on log this whole time. Cleans were tough but I felt surprisingly steady with the log on my chest for 260lbs and 280lbs. 280lbs was way too easy to end the log press session. I hadn’t even thought of the possibility that I would be comfortable enough to try 300lbs this early in my training. I’ve hit this kind of weight and above 5-6 times in my life with a clean (best being a double at 2015 Nationals) and always with a big psyche up. The psyche up wasn’t there this time and I didn’t need it. The clean was tough and it kind of rocked me back a little so I had to catch myself and brace my lower body. I wasn’t sure I could get it even at that point but once I came out of the dip from initiating the leg drive, I knew it was going up. And it wasn’t a grinder. Really surprised with that. Only 10lbs of my 1rm and I feel I could probably have hit that today. Glad to know that I’m not super far behind on my two arm event pressing. Then on to chest supported rows, working up to a heavy set of five over five sets after a light warm-up set. Big jumps again, trying to move fast until the top set. Getting tough haha. Then dropped by 10% to do another set of five to finish things off. Last exercise for the session was dead floor presses. Similar to incline bench with the plan being to work up in sets of five to a top set of five and then do some down sets. I wanted to do 3 plates and I just did quarter, plate, quarter jumps. Set before might have been a bit much as 3 plates was quite tough haha. I was trying to move pretty quick up to that set. Then dropped to 90% for another set of five. Pretty tough just to get that one off the pins haha. Then another 10% for another set of five but with a close grip style and pauses at the bottom on each rep. Upper body understandable thrashed from this. Going to need to keep the food and sleep up to keep up this effort.

Saturday, June 3, 2017

June 3, 2017 – Week 1, Day 3


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

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx43/43

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Yoke
217x50’ in 6.02 seconds
217x50’ in 5.90 seconds
302x25’ in 3.53 seconds
352x25’ in 3.87 seconds
402x25’ in 3.74 seconds
452x25’ in 4.08 seconds
502x25’ in 4.05 seconds
552x25’ in 4.57 seconds
602x25’ in 4.54 seconds
652x50’ in 8.38 seconds

Stone of Steel Over Bar (57”)
138x5
201x1
225x1
249x1
275.5x10

Vehicle Push
2,693lbs + 1 person + 185lbs in trunkx216’ in 60 seconds

Stretching

Comments: At home for training this time. Work week had been hectic and didn’t get the sleep I wanted/needed and had few late nights. As I was also traveling tomorrow, it made sense to just catch up on sleep and do my event work in comfort. Warm-up with the sled drag around the block. Sun was bright and it really made a difference if you were in the shade or not. Calf work after that. Still tough to get the reps on the one leg and super easy to get them with the other. Then on to box touches, band rows and biceps stretch. No issues there other than a little ache in the hip on the wide style but that went away quick. Hip airplanes were better than last workout. Not sure what that was about last time. Lost my balance on the first rep with my injured side so I started over to get good reps. Then on to the heavy stuff. Yoke again. Usual warm-up with the empty yoke but then a bit of a change. Smaller jumps and only going 25’ on the runs. Plan being to work up to a top set of between 620-650lbs for 50’. I think this worked well for me. My yoke felt a little “shakier” than usual but it’s fine if my training is harder than contest conditions. More sets with better integration of the belt. Of course, I aimed for the higher weight end of the bracket for the workout. Didn’t feel as pass-outy as last time. Ended up being a little bit faster than last time with 50lbs more so that is also good. I was definitely not as nervous under the yoke going for the top set. Then the stone of steel. More warm-ups on this with the aim being the same as last time; a set of 5-10, depending on how I felt. Warm-up singles felt tougher than I would have liked. I felt like I was getting light headed on the extensions. Everything was set for the top set. It is like a controlled panic attack going for an increase in weight on this event. Every time. I knew I would be fine after that first rep. Even if it took me all day, I would be going for 10 reps. Even with the increased weight, I managed to get six reps in under a minute with a seventh not that far out of the time limit. It was tough to get those last three reps though haha. Using over 90% of contest weight to 7” higher than contest height. My progress on this keeps me motivated. I was spent from that set so I took my time putting my stuff away before doing the last bit of work for the day. Vehicle push for max distance in a minute. I initially tried a heavier vehicle but it wasn’t budging without me denting it trying to grab purchase so I went back to my car. I didn’t have two people this time so I put weight in the trunk. Felt tougher than last time. About halfway into it, a guy on bike rode by and asked if I needed help. It’s nice someone would ask to help a stranger but I was working pretty hard so I did my best to be succinct and cordial while expending little effort in letting him know I wasn’t in trouble. Maybe I was making it look to hard? I didn’t match or beat my distance from last time but I think it had more to do with having weights in the trunk, a heavier passenger and a full tank of gas (it was almost empty last time). But I feel I put in good work today. If this keeps up, I think it might be my best contest performance yet.

Friday, June 2, 2017

June 1, 2017 – Week 1, Day 2



5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx43/43

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

16” Front Box Squats
45x10
95x5
135x3
185x3
225x3
275x3

16” Rack Pulls
45x10
45x10
135x5
135x5
225x2
225x2
315x1
365x1
405x1
455x1
495x1
Added Straps
525x5

Crunches
BWx50

Band Side Bends
ABx35/35

Stretching

Comments: Still feeling a bit beat up from the previous workout circus dumbbell extravaganza. Walking the day before certainly helped with recovery. Not getting as much sleep as I want. Letting that slip, need to get that back under control. Not enough hours in the day sometimes. Started out with the AMT. Heart rate was up to 157bpm. Calf raises the same as last session. A bit tougher for the lagging side to get the reps this time. Box touches felt good with both styles. No aches doing either style so happy about that. Rows felt alright and stretch I didn’t notice any tightness issues in the shoulders between the sides. Squat therapy was great, no knee aching at all. I was fully expecting it with how they felt the last two times. Hip airplanes sucked. It was like my first day doing them. I just kept on losing my balance. I finally got the reps I needed (kept at it until I got them all in a row). Not sure what that was about. Then on to the weights. Front box squats again. Same as last as far as jump but working to a heavier triple. No hard belt, still trying to move fast with these. Working up sets felt better than last time these were on the agenda. Top set was a bit tougher but still plenty in the tank. Next up the rack pulls. Working up to a top set with the aim being 1-5 with it. Always aiming for that five. Slight modifications to the warm-up from last time. More work with alternating the grip each set as only my first two sets with the bar involved double overhand and double underhand grips. Trying my best to not have my forehead sweat get on the bar where I was gripping it haha. Definitely getting better with lifting with the hard belt. Glad it isn’t taking as long as I thought it would. Last set before strapping in was with five plates and it moved quite well so I was ready to hit the working weight. It had felt a little rough working up but sometimes I just need to get warm. Working weight was darn heavy. Got my set of five but it was tough. Felt immediate soreness in my mid and upper back after that set haha. Continuing to push this weight with good form. Abdominal work followed that. Easy set of crunches into easy obliques with bands. Reps increased on both and it was still easy. Stretched and then home to eat.

Wednesday, May 31, 2017

May 30, 2017 – Week 1, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx43/43

Regular Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Sumo Box Touches (12” Box)
BWx15

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

Incline Bench Presses
45x10
90x5
130x5
170x5
210x5
250x5
225x5
1 Second Pauses
200x5

Chest Supported Rows (1 second holds)
100x10
230x8
230x8
230x8

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(3 stage 2 second pauses)
40x1 R
40x1 L
77x1 R
77x1 L
87x1 R
87x1 L
97x1 R
97x1 L
107x1 R
107x1 L
117x1 R
117x1 L
127x1 R
127x1 L
Circus Dumbbell
137x1 R
137x1 L
(competition style)
147x1 R
147x1 L
157x0 R
157x1 R
157x1 L
167x1 R
167x1 L
177x1 R
177x1 L
187x0 R
187x1 R
187x1 L
197x0 R
197x0 R
197x0 L
197x0 L

Stretching

Comments: Start of a new cycle. Contest is starting to get real to me now. Event work on Saturday must have taken a lot out of me as my head was in a fog the past two days. Maybe it was the humidity as just walking around the neighborhood was exhausting. Definitely needed a day of rest to get things in order and catch up on sleep. Warmed up as per usual on the AMT. Heart rate got to 156bpm. Calf work followed. Set reps again based off of what I did last time. Definitely easier on the one side versus the other but definitely not as bad as I was doing the previous week with the lagging leg keeping up. Box touches and band rows with biceps stretch again. No aches on box touches. Some shoulder tightness on the stretch but seemed uniform between both sides. Gym was pretty packed so I had to use the cable crossover station for hip airplanes. Lost balance on one rep so I did another to ensure I got solid reps. Then weights after that. Incline bench up on deck. Working up in sets of five to a top set where I had good form (no egregious air humping). Big jumps to keep from taking away from the top set. I had looked at my videos from last cycle to try and determine a good point to aim for on these and I think I got it just right. I relaxed on the last rep and I brought the bar down too far on the chest so that made lockout a lot tougher than it needed to be. Dropped 10% and did another set of five. Also good. Another 10% off that for five with 1 second pauses. Quite a bit easier compared to the 2 second pauses haha. Chest supported rows with static holds after that. I was planning on a smaller increase in weight but went for the bigger jump and that seemed to be fine. Smooth and controlled. Circus dumbbell after that. Again, I knew this was going to be a late, late night session. Plan this time to be working up in 10lbs jumps to 1rm on each side, aiming for just a small PR over last session. A change being to work up with the push press pause and hold method until I felt it would hamper my competition style (jerk) lift. Additionally, the aim was at least ten single each side so that meant starting fairly light. Good to see I didn’t forget how to do the push press style from doing competition style for the past month. Went for just a little under my best push press style before switching to jerks. I had a little form issue with the first one on the switch with the right side. I think I hadn’t decided if I was going to try and beat my PR on the push press with holds or go with the jerk until I had it to my shoulder. Ended up pushing away from my head too much. But it was light enough to correct. Next set I again had issues with the right side. This time, I forgot to squeeze the handle as I launched it up but it wanted to roll out of my hand from the speed. Can’t forget to actively be holding the bell on the side. Quick breather and smashed it. Left side had no issues really other than some shifting on the shoulders. And the hits kept coming. Hit the 5lbs goal weight and kept going. 15lbs over went as well. 25lbs I barely missed so I took another, longer breather and came back and crushed it. Really happy with that as it matches my PR for my right side. Left side matched it (some wrist instability) for a small increase on that side. So I added more weight to try for 197lbs. At this point, the cleaning of the bell was taking a bit out of me. So very close to locking out the weight on the first attempt with the right side. I tried again but it was too alive on my shoulder that time so just put it back down. Gave it two attempts on the left side as well. Neither attempt was a close as my first attempt on the right side but the second attempt was closer. I generally don’t like to miss lifts but I know it is a bit different with circus dumbbell with how technical it is for me that even these misses are more or less “partial attempts” as each time I’ve come back to it since returning to training I’ve hit the misses and then some the next session. Got it to give it a try to make sure the weight isn’t a form issue and is truly too heavy. So I’m hitting above contest weight with both arms so I’m very pleased with where I am and knowing I got a little over two months to go is encouraging. Home to stretch and eat.