April 15, 2017 – Week 6, Day 3

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

Leaning Calf Raises
BWx10

One Leg Leaning Calf Raises
BWx5/5
BWx5/5
BWx5/5
BWx5/5

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)
BWx5/5
BWx5/5

Farmer’s Walk
With Turns (at 50’)
112x100’ in 14.29 seconds
Straight Runs
162x50’ in 6.95 seconds
252x50’ in 8.77 seconds
252x50’ in 8.93 seconds
252x50’ in 8.52 seconds

Sandbag Rows
100x1
150x1
150x10

Sandbag Load
Free Standing
100x1
150x1
200x1
250x1
Load to Platform (57”)
250x10

Stretching

Comments: Some concerns on my mind this week and this session. Work stuff can’t be controlled but it is the weekend. Biceps thing that is going on was most pressing. Took precautions the night before doing massage on that side (more intense than I was doing) for the biceps, shoulder, chest and back and then applied some lidocaine to see if that would calm things down. Last thing was putting the copper infused arm sleeves. Still not convinced on the copper thing but I figured the compression would help. Wore both on the same arm. I also invited a friend (Liza) over to train. Can be hard to balance that with the anxiety of performing in front of other people with the euphoric feeling of talking with friends during events. Been so long since I had that option haha. Starting things off earlier this time around. Sled drag to start. Heart rate monitor was on the fritz as it only got up to 103bpm but I adjusted it and it finally read correctly with 144bpm. On to calf work as per usual. Getting pretty good at these on the one leg style. Hardly any hesitation switching legs. Then on to what I’ve been doing with box touches, band rows and biceps stretch. First time regular style and then second sumo. No hip ache this time. Band rows and biceps stretch were alright. They were the first gate keeper of the biceps issue. No issues so I passed this gate. Hip airplanes felt the best that they have been. I noticed the camera fell down the first set so I did another set. No video, no proof haha. Need to keep working this one as I do think it is helping with the weak side. My friend showed up right before the hip airplanes so right on time for event work. Farmer’s walk again and same warm-up sets as last time. Felt better this time. I was not looking forward to the big jump to the work weight. 30lbs bump in weight from last session. I would be going over 500lbs on an exercise for the first time in about 11 months. I wanted to keep doing these without a belt and chalk for right now. As I expected, the first set felt tough. I felt my grip being taxed. This won’t do. I had a little bit of breather since I was alternating sets on the farmer’s with Liza. Second set felt better as far as moving but pick-up felt just as tough. By the last set, I had quite the crowd, with my nephew, younger sister and mom. Can’t disappoint my fans. As with past weeks, I feel I get better with moving with the weight as I go. Workout tone and pace definitely shifted after farmer’s walks. I moved on to sandbag work while Liza and my sister did yoke. New exercise to start off sandbag work. Another gateway. If I failed any, then back-up plan was sled work. Sandbag rows with a hold at peak contraction. I have been gripping the top of the sandbags with my left arm but this session I was aiming more for how to lift a stone. Continue to work on the carryover. I’d normally just jump right in but I did my lightest sandbag and working weight for a single to make sure everything was ok. I passed so time to rep it out. Felt pretty good. I was expecting things to be a little harder. Then on to sandbag loads. My light, adjustable yoke was in use and depending on how loading a sandbag went, I may not need it. So I started again with the lightest sandbag and did loads without a yoke or platform to warm-up. I wanted to make sure the movement was alright. Pick, lap and then go for triple extension. No issues there with my heaviest sandbag so I figured that as long as I do things at a casual pace and supreme focus, I should be good. Like last time, I had the option to do a lighter bag (heavy option from last time) for 12-15 reps or a heavier bag for 5-10 reps. Always aiming for heavier. I used my platform this time so I that I didn’t have to wait for the yoke work to be done and so that I could stay in one spot. I really needed to spend more time to get the pick just right and not strain the biceps. Besides the bag having holes in it (got the sand lung again) it went well. Only bobbled the pick on one rep. I wasn’t sure if I had done 9 or 10 by the end but I could have kept going at the pace I was. Conditioning isn’t the best but it didn’t feel out of my capabilities. I had been worried about the sandbag since Tuesday. What started out as high stress ended on a good note. Had fun with family and Liza. Nice break from the solo mission stuff haha. Put weights away and stretched. Half way through this training cycle.