5 Minutes Concept 2 Rower
Leaning Calf Raises
BWx15
One Leg Leaning Calf Raises
BWx15/15
Regular Box Touches (12” Box)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
Push-ups
BWx15
I-Beam Frame Deadlifts
Trap Bar (16”)
80x11 (miscounted)
170x5
Frame
260x2
350x2
440x2
530x2
Added Straps
620x2
710x1
660x2
Stone of Steel Over Bar (57”)
138x1
176x1
201x1
225x1
249x1
275.5x1
326x8
Prowler Pushes
555x112’6” in 50 seconds
465x170’7” in 75 seconds
Stretching
Comments:
I was kind of looking forward to and also somewhat dreading this
workout. Heavy frame deadlift and stone of steel on the agenda. Work had
been fast paced all week and dealing with odd stuff. The night before,
ended up eating four entrees at dinner and pretty much was ready for bed
immediately. I felt rested getting up and hoped this would mean good
things. Out to Lancaster for training. Windy and felt like Fall in the
northeast today. Very big contrast from the blazing heat last week. The
two extra shirts felt unnecessary today. Warmed up on the rower. Felt
nice, smooth and rhythmic. Calf work was better than it had been the
rest of this week as well as last week. Box touches were pretty good.
Squat therapy was good too. Hip airplanes felt great. Just what I
needed. Band rows and stretching followed. Easy for the back on rows.
Arms pretty tight for the stretching. Set of push-ups to finish things
up. Still require effort but it is quite the difference from when I
first started this training cycle. First item of the day was frame
deadlift. Plan being a top set of double but not a max. I weighed a lot
of the equipment to make sure the numbers I was doing were close/right.
Turns out the I-beam handles were lighter than I had thought they were
by a little bit. Warmed up with an elevated trap bar for higher reps. I
miscounted the first set and did an extra rep. Knee wasn’t acting weird
like last time so that was good. Started with the empty frame after the
trap bar stuff. Well not completely empty as I had to add a little bit
to get it back to the weight I thought I had been using last time. Every
set I gripped the back of the handles. Working up it didn’t feel so
bad. I definitely had to play around the figure 8 straps get them to be
the right position for me to pull. Hand is forced to be in the handle
more gripped in the back versus the front. After the first set with the
straps, I knew the next jump was going to be tough. I’d missed 5lbs less
two weeks ago getting a single lift. Still 110lbs under contest weight.
I spent go bit of time pacing and trying to talk myself up that I was
going to get it. Deadlifting still a pain for me. I strapped in and gave
it everything. With the way the first rep went up, I thought a tough
double was there. But no, it was pretty much stuck after that. I was
already off road as far as the plan with that stunt so I figured I’d get
more lost and take some weight off to get my double. Didn’t feel right
leaving it at 620lbs. Didn’t really rest, just however long it took me
to take weights off and put them away. Definitely noticed this being
tough. Felt my soul wanting to leave my body on the second rep. I
rationalized with myself that I would be getting a 90 minute deep tissue
massage after work on Monday to help with recovery. I really do hate
being so far behind on this lift. Granted this is the most I’ve lifted
off the ground since my injury. Nationals weight was a high bar even
when I was healthy for me. Shooting for the moon as it were. Took a bit
of time putting away all the weights. Hoped it would give a chance for
my back to cooldown a bit from the effort I put on it. Then on to the
stone of steel. Goal for the session was similar to last time. Work up
to a comfortable single without any grip aids with more than last time
to start and then do a top set of 5-10 reps with contest gear. No issues
with the forearm feeling pressure so that is a good sign. I just did
somewhat small jumps with weight combinations that I knew. I did the
same weights I did for the first week plus the working weight from that
week for an easy single. A bit more than I probably was supposed to with
the weight increase from last time but it felt easy. I loaded up the
stone of steel for my working set and that was when I got nervous. The
nerves seem to help with this event it seems. My training partner got
this weight for three doubles last week so I knew I had to put the work
in. That first one gives me an idea of what I’m in for. Really, I wanted
to beat the reps I got last time with this weight as I felt that I
stopped early due to the thing spinning in my forearms. First rep
definitely felt heavy. Not baby weight here. I took a somewhat slow and
measured pace and got four before I had a mistake. I didn’t go high
enough with my fifth attempt and I hit the crossbar and I stubbornly
didn’t want to lose the lift and pushed forward. Of course the yoke
wasn’t weighed down so I just kept shoving it away. Took a bit to get my
focus back and commit. Big breathes between reps. I got two more reps
before I tried to short change the pick on one and it went back down to
the ground. I recovered and managed to get two more reps before I had
enough. Good performance and work put in here. Kind of helped alleviate
some of the sting from my deadlifting woes. Last item for the day was a
max distance for time effort. I was debating going home to use my car
loaded up with weights again but figured I should just load up a prowler
and do that. The tricky thing was trying to figure out how much weight
to use to hit the goal of working the entire 75 seconds. I went too
heavy on my first set. Hit a rough patch and the thing wouldn’t move
anymore. 25 seconds short. Not good enough. So I reset the course and
took 90lbs off to try it again. Success this time but man does this get
tough. Stretched and then headed home to rest and recoup. Six weeks
until show time.
Saturday, September 30, 2017
Friday, September 29, 2017
September 28, 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)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
16” Front Box Squats
45x10
95x5
145x3
195x1
245x3
245x3
245x3
245x3
245x3
Crunches
BWx30
Leg Raises
BWx30
One Arm Barbell Holds
(L)185x48.80 PR+3.55 seconds
(R)185x45.24 PR+4.71 seconds
(L)185x48.12
(R)185x31.78
Stretching
Comments: One of the easier sessions this cycle as the march towards Nationals continues. I was expecting to feel more beat up coming into this workout but feeling pretty good. Warmed up on the AMT. Heart rate got up to just 146bpm. Definitely one of the lower readings I’ve had. Calf raise work after that. Not as stiff in the hips and legs but definitely tough on my “strong side” this time. Easy with both legs and my “weak side”. Box touches with both styles felt good. Wide stance style I felt like I was anticipating the aching feeling I sometimes get in the left hip but it never materialized. On to squat therapy. Pretty good on the knees. Still adjusting my stance slightly during the set to get it to feel just right for my knees. I think trying to treat it like the actual box at the gym in Lancaster is helping a lot. Hip airplanes were pretty good too on both sides. Got close to losing my balance on the very last rep but kept stable. Band rows and biceps stretch followed. Upper back felt a little tight but had loosened up a good deal before even getting to these. I got into an angle from the stretch that allowed me to get a stretch into my forearms which I think helped there too. Weights next. Front squat box squats as has been the case past few trainings. Still working on theoretical maxes on how I feel on the day. But hard to tell really until I’m warmed up and if I’m in to it. I can feel like absolute crap and still for no reason actually be strong on a movement or lift. So for ease of things, 20lbs more from last time for five triples. Jumps up to that weight by quarters. The larger number of plates to get to this weight probably made the weight a little tougher than if I had used less plates to get to the weight. But I felt it was a good training. I will say that every time I unracked the weight, I kept thinking about that guy from three weeks back that had to go to the hospital after going for a max front squat (he ended up fully tearing 3 out of 4 muscles in the quad and needed stuff reattached). Just something that gives you pause. No muscle issues (despite the bruising from husafel stuff still) but knees can sometimes be achy. Definitely felt tougher than last time with less weight. I feel like the last set was the best as I think I finally realized I should be bracing even harder and my core stability felt better on that set. Light ab work (felt really good this time) and then home to finish up grip stuff in my garage. I had a slight break in training as my 2.5yr old nephew video called me and wanted to let me know he had a T-rex on his shirt and that he was going to be Batman for Halloween. Good to know. Used the same weight as last time for the barbell holds with the plan being two sets a side. I switched to having my left side go first after last time with it being much weaker from the previous session. I was worried that the husafel stone stuff with all the pressure on my left forearm from holding it was causing issues to the muscles in my arm and hands. No messing around today. I managed to improve my top set time with both hands. Forearms were cramping and fingers were forming “the claw”. Almost matched my time on the second set with the left (I was taking my time with the rest sets) but was far short on my second set with the right side. Maybe I had a bad grip on that one but still got some good work in here. Finished up with stretching and ate pot roast.
Leaning Calf Raises
BWx15
One Leg Leaning Calf Raises
BWx15/15
Regular Box Touches (12” Box)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
16” Front Box Squats
45x10
95x5
145x3
195x1
245x3
245x3
245x3
245x3
245x3
Crunches
BWx30
Leg Raises
BWx30
One Arm Barbell Holds
(L)185x48.80 PR+3.55 seconds
(R)185x45.24 PR+4.71 seconds
(L)185x48.12
(R)185x31.78
Stretching
Comments: One of the easier sessions this cycle as the march towards Nationals continues. I was expecting to feel more beat up coming into this workout but feeling pretty good. Warmed up on the AMT. Heart rate got up to just 146bpm. Definitely one of the lower readings I’ve had. Calf raise work after that. Not as stiff in the hips and legs but definitely tough on my “strong side” this time. Easy with both legs and my “weak side”. Box touches with both styles felt good. Wide stance style I felt like I was anticipating the aching feeling I sometimes get in the left hip but it never materialized. On to squat therapy. Pretty good on the knees. Still adjusting my stance slightly during the set to get it to feel just right for my knees. I think trying to treat it like the actual box at the gym in Lancaster is helping a lot. Hip airplanes were pretty good too on both sides. Got close to losing my balance on the very last rep but kept stable. Band rows and biceps stretch followed. Upper back felt a little tight but had loosened up a good deal before even getting to these. I got into an angle from the stretch that allowed me to get a stretch into my forearms which I think helped there too. Weights next. Front squat box squats as has been the case past few trainings. Still working on theoretical maxes on how I feel on the day. But hard to tell really until I’m warmed up and if I’m in to it. I can feel like absolute crap and still for no reason actually be strong on a movement or lift. So for ease of things, 20lbs more from last time for five triples. Jumps up to that weight by quarters. The larger number of plates to get to this weight probably made the weight a little tougher than if I had used less plates to get to the weight. But I felt it was a good training. I will say that every time I unracked the weight, I kept thinking about that guy from three weeks back that had to go to the hospital after going for a max front squat (he ended up fully tearing 3 out of 4 muscles in the quad and needed stuff reattached). Just something that gives you pause. No muscle issues (despite the bruising from husafel stuff still) but knees can sometimes be achy. Definitely felt tougher than last time with less weight. I feel like the last set was the best as I think I finally realized I should be bracing even harder and my core stability felt better on that set. Light ab work (felt really good this time) and then home to finish up grip stuff in my garage. I had a slight break in training as my 2.5yr old nephew video called me and wanted to let me know he had a T-rex on his shirt and that he was going to be Batman for Halloween. Good to know. Used the same weight as last time for the barbell holds with the plan being two sets a side. I switched to having my left side go first after last time with it being much weaker from the previous session. I was worried that the husafel stone stuff with all the pressure on my left forearm from holding it was causing issues to the muscles in my arm and hands. No messing around today. I managed to improve my top set time with both hands. Forearms were cramping and fingers were forming “the claw”. Almost matched my time on the second set with the left (I was taking my time with the rest sets) but was far short on my second set with the right side. Maybe I had a bad grip on that one but still got some good work in here. Finished up with stretching and ate pot roast.
Wednesday, September 27, 2017
September 26, 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
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
Push-ups
BWx15
12” Log Clean and Jerks
100x1
125x1
150x1
175x1
200x1
225x1
250x1
270x1
290x1
310x1
Chest Supported Rows
200x6
250x6
290x6
340x6
380x6 PR+1 rep
Band Resisted Push-ups
No Bands
BWx15
Add Bands
ABx10
SBx20 PR+2 reps
SBx12
Band Triceps Pressdowns
SBx30
SBx30
Stretching
Comments: Happy that the SI joint stuff has calmed down a lot since two weeks ago. Other than my calves being tight and my upper legs being purple and yellow with bruises from event work on Saturday, pretty good. Warmed up on the AMT. Heart rate peaked at 153bpm about halfway thru. Calf raise work after that. Slight difference in difficulty between sides but overall easy. Box touches felt good both styles. Nice hamstring stretch. Squat therapy I tried to modify my stance a little. I realize that I’m using a slightly wider stance when I’m doing these at the gym in Lancaster as they have an actual box to squat to whereas I’m using a stack of bumper plates at the Y. I think that did the trick with alleviating some of the knee aches I get early in the week from these. Hip air planes were also good. No real balance issues. Band rows felt good. Shoulders and biceps surprisingly didn’t feel that tight. Push-ups to finish off the stuff before the weights. Felt fast and explosive on these and almost miscounted my reps. On to log work. Plan for this workout being to work up to a top single on clean and jerks. I grazed my left forearm with the empty log setting it up on the spot that the husafel sits and that wasn’t too pleasant but no issues doing the actual lifts. Knees were aching last two days so I wasn’t sure how “quick” I could get under the weights today for jerks. I had spent the last two days going over in my head the clean (they felt slow last time) and the cue of “throw back” for the drive off the chest. Just singles all the way up. I had a plan to try and match my best single. While there is always a plan, once I get the log on my chest, the crushing weight sensation makes it hard to remember cues. Weights felt heavier than they did two weeks ago. Video suggested I was doing better and moving pretty good so that kept me going as if I went by how it felt, I might have shut it down at 250lbs. I’m noticing that as the weight increases, it becomes harder for me to legitimately jerk the weight. Got no issue with doing it with a circus dumbbell. My core stability felt all “loosey goosey” on that lift with 250lbs. Felt much sturdier with 270lbs but I definitely lost some of my mobility to get under the weight. I had some issues with the 290lbs in the rack position but once I got it settled, it went up pretty good, albeit a bit out front of me. I did manage to get my legs to move a bit better that set though. Next jump would match my all-time best single. Chalked up my hands and shirt for this one. Clean felt the best of the heavier singles. I adjusted my grip a bit after the lap of the log and I think it helped me to be able to get a better position to hurl the weight up to the shoulders. It felt questionable whether I would get it or not at the shoulders. Didn’t feel impossible but it also felt like this could be a miss if I lost tightness. Legs barely moved and became a hybrid of push press and a jerk. A purk jess if you will. Lockout was tough but not an all-out effort so I know there is still something there. I’ve felt I was back at this level earlier but you need to actually get the weight to know you got it haha. The question now is if I need to do push pressing or jerks for this. I still got a few weeks to figure it out and work on my technique. Quickly moved on to chest supported rows as I didn’t want to have another late night when I got home. Continuing with the theme of working up over five sets to a top set. This session being a 6rm. I had a goal in mind of doing my previous 5rm as the top set. Meant I had to start out with a bit of weight on the machine haha. Did plate-quarter-plate style jumps. No set felt like I had nothing on the machine like in some past sessions. But all the reps and sets felt smooth. Top set was heavy but I got the reps. Band push-ups after that. Easy warm-up and then a somewhat more controlled set with the average band. After that, two sets with the strong band tension. Goal on the first set to try and beat last sessions reps. Wasn’t too sure how that would go. However, I managed to get twenty for a two rep increase. Also improved by a rep on the second set. My chest was really feeling it on that last set haha. Ended the day with band pressdowns. First set felt tougher this time as I didn’t really rest that long after my last set of band push-ups. Home to stretch.
Sunday, September 24, 2017
September 23, 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
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
Push-ups
BWx15
Yoke/I-Beam Farmer’s Walk Medleys
y-300x100’ in 11.34 seconds
400x30’/125x30’ in 10.91 seconds
500x30’/200x30’ in 11.90 seconds
600x30’/255x30’ in 13.57 seconds
750x60’/310x60’ in 28.33 seconds
Sandbag Rows
100x10
175x8
265x6 PR+10lbs
H-Stone Carry (off platform, turns at 60’)
300x278’10”
350x276’1” PR+8’7”
400x194’2”
Sled Drags
365x184’ in 75 seconds
Stretching
Comments: I felt pretty good this week. The SI joint stuff calming down. I feel back on track so to speak. Out to Lancaster to training event work. Warmed up on the rower. Felt pretty easy at the start but then got back to normal difficulty about halfway thru haha. Calf work was okay and the box touches for both styles were good. Squat therapy was really good. You wouldn’t think that my knees had been bothering me the rest of the week. Hip airplanes were pretty good as well. Close to losing my balance on a few reps but stayed stable. Band rows and stretching followed. Easy and not nearly as much tightness in the shoulders. Set of push-ups to finish things up. A bit more effort compared to last week but still good. Medley work for Nationals with yoke and farmer’s walks. First set with just yoke for a long run was slightly slower than last time. I felt stiff and didn’t pick up speed until about 2/3rds of the way down the course. It was hot out today. Not sure if the hottest it has been but the sunlight was heavy feeling and the longer the session went, the hotter it felt. Then setup half distance course again with both implements. Essentially the same weights as last time working up to the top set. I changed the setup a little in that I had the yoke on the left and the farmer’s walk implements on the right. I remembered that in every big contest I’ve done with this kind of medley for Strongman Corporation that this is the setup. Best to try this out to make sure I can get the transitions down. The first set with the farmer’s I felt like I rushed it a little as I felt a lot of tightness in my right hip. But no issues after that. Second to last set, yoke was same as last week in weight but a slight increase in the farmer’s handles weight. Top set was going to be tough. Full course length with 50lbs jump in the yoke weight from last time. Farmer’s walk was just 10lbs more per hand but I hate these farmer’s handles. I get blood blisters on the purlicues of my hands from how they sit. Pretty big jump in weight from the previous set of the yoke. I took what I learned from last time with the pick and set myself a little more forward and stood up completely before taking off. I felt that I was going to finish it right after I picked it up but didn’t feel like I could accelerate. But every time I get under yoke this training cycle, I’m doing a personal post injury best so can’t complain. Additionally, the yoke could be 10-30lbs heavier than I have listed but don’t have a way to weigh it without disassembling it. So I could be better off that I think I am. My transition to the farmer’s walk on this one was garbage. I felt like I was moving in slow motion getting over there and into the farmer’s walk implements. I did feel that I kept a consistent pace on the farmer’s walk handles and didn’t feel like I was going to drop them this time. I was really out of breath after this one haha. Sandbag rows after that. Same plan as last time, working up to a heavy top set. Had to adjust the small light bag mid-set. Medium set felt easier this time. Bigger jump on the top set compared to last time. I had not been sure how I was going to do last time with doing it back to back for two weeks but I felt good this time. This went well. Felt I have plenty still in the tank here on this. This is the heaviest sandbag so I will just have to keep adding plates on it as I get stronger for rows. Not worth it to try and make a heavier sandbag just yet. But really pleased with how smooth these reps felt. Husafel stone again. It felt even hotter outside now. No shade, no cloud cover and hot black top. Had to cover the thing in a towel to keep from getting burns picking it up. I really don’t know what happened on that first run. Never felt secure with it. Just felt tired and my grip started slipping. Ended up almost 50’ shy of last session’s distance with it. First time I’ve failed to beat my distance on a max distance carry since returning to training from injury. The area on my left forearm that had a bruise last time (and had hard spots last week) was hurting from that run. I moved things around to make sure I didn’t have any pain from and articulations of the elbow, wrists or fingers. Even with the oppressive feeling heat, I wasn’t stopping. Wrapped my forearms with athletic tape (finally using some of the 36 rolls I bought) to see if that helped with the pressure, the heat and sweat. Second run was better. Almost matched the distance. Felt more secure this time. I really wasn’t sure at the time if this was good or not. This apparently was a little bit of an improvement on my best with this weight. Really didn’t want to go for that last set with contest weight. Felt a bit like the first set with my grip but kept pushing. My training partner thought I could keep going but I was done and completely missed the drop tire. Least distance I’ve gotten with this weight so far this training cycle and about 20’ short of last time. But got to keep things in perspective. Heat was sapping my energy every second I was outside and this would still be about 12th place overall from last year. And almost 20’ more than my best in contest with this weight. Last item of the day was a max distance sled drag. Weight didn’t matter, just needed to work the entire time limit of 75 seconds. My brain was fried by this point. Face felt like it was going to slide off my face every time I bent over to pick up a weight to put on the sled or putting stuff away from the husafel stone. I thought I had a lot more weight on the sled from last time I did it but it was only 10lbs more. I was really beat so I just kept an even pace so that I was working the full time. That was more of my concern with having my legs cramp up and having to stop before the timer went. I did slow near the end but legs kept pumping. I was downright exhausted after this session. Put the stuff away and stretched in front of one of those big industrial fans. Sat in my car with the AC on max for a bit too before driving home. Ended up putting an ice back on my neck when I got home to finally cool down. Going to take things easy on my off days so that I’m ready for another week of hard work.
Leaning Calf Raises
BWx15
One Leg Leaning Calf Raises
BWx15/15
Regular Box Touches (12” Box)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
Push-ups
BWx15
Yoke/I-Beam Farmer’s Walk Medleys
y-300x100’ in 11.34 seconds
400x30’/125x30’ in 10.91 seconds
500x30’/200x30’ in 11.90 seconds
600x30’/255x30’ in 13.57 seconds
750x60’/310x60’ in 28.33 seconds
Sandbag Rows
100x10
175x8
265x6 PR+10lbs
H-Stone Carry (off platform, turns at 60’)
300x278’10”
350x276’1” PR+8’7”
400x194’2”
Sled Drags
365x184’ in 75 seconds
Stretching
Comments: I felt pretty good this week. The SI joint stuff calming down. I feel back on track so to speak. Out to Lancaster to training event work. Warmed up on the rower. Felt pretty easy at the start but then got back to normal difficulty about halfway thru haha. Calf work was okay and the box touches for both styles were good. Squat therapy was really good. You wouldn’t think that my knees had been bothering me the rest of the week. Hip airplanes were pretty good as well. Close to losing my balance on a few reps but stayed stable. Band rows and stretching followed. Easy and not nearly as much tightness in the shoulders. Set of push-ups to finish things up. A bit more effort compared to last week but still good. Medley work for Nationals with yoke and farmer’s walks. First set with just yoke for a long run was slightly slower than last time. I felt stiff and didn’t pick up speed until about 2/3rds of the way down the course. It was hot out today. Not sure if the hottest it has been but the sunlight was heavy feeling and the longer the session went, the hotter it felt. Then setup half distance course again with both implements. Essentially the same weights as last time working up to the top set. I changed the setup a little in that I had the yoke on the left and the farmer’s walk implements on the right. I remembered that in every big contest I’ve done with this kind of medley for Strongman Corporation that this is the setup. Best to try this out to make sure I can get the transitions down. The first set with the farmer’s I felt like I rushed it a little as I felt a lot of tightness in my right hip. But no issues after that. Second to last set, yoke was same as last week in weight but a slight increase in the farmer’s handles weight. Top set was going to be tough. Full course length with 50lbs jump in the yoke weight from last time. Farmer’s walk was just 10lbs more per hand but I hate these farmer’s handles. I get blood blisters on the purlicues of my hands from how they sit. Pretty big jump in weight from the previous set of the yoke. I took what I learned from last time with the pick and set myself a little more forward and stood up completely before taking off. I felt that I was going to finish it right after I picked it up but didn’t feel like I could accelerate. But every time I get under yoke this training cycle, I’m doing a personal post injury best so can’t complain. Additionally, the yoke could be 10-30lbs heavier than I have listed but don’t have a way to weigh it without disassembling it. So I could be better off that I think I am. My transition to the farmer’s walk on this one was garbage. I felt like I was moving in slow motion getting over there and into the farmer’s walk implements. I did feel that I kept a consistent pace on the farmer’s walk handles and didn’t feel like I was going to drop them this time. I was really out of breath after this one haha. Sandbag rows after that. Same plan as last time, working up to a heavy top set. Had to adjust the small light bag mid-set. Medium set felt easier this time. Bigger jump on the top set compared to last time. I had not been sure how I was going to do last time with doing it back to back for two weeks but I felt good this time. This went well. Felt I have plenty still in the tank here on this. This is the heaviest sandbag so I will just have to keep adding plates on it as I get stronger for rows. Not worth it to try and make a heavier sandbag just yet. But really pleased with how smooth these reps felt. Husafel stone again. It felt even hotter outside now. No shade, no cloud cover and hot black top. Had to cover the thing in a towel to keep from getting burns picking it up. I really don’t know what happened on that first run. Never felt secure with it. Just felt tired and my grip started slipping. Ended up almost 50’ shy of last session’s distance with it. First time I’ve failed to beat my distance on a max distance carry since returning to training from injury. The area on my left forearm that had a bruise last time (and had hard spots last week) was hurting from that run. I moved things around to make sure I didn’t have any pain from and articulations of the elbow, wrists or fingers. Even with the oppressive feeling heat, I wasn’t stopping. Wrapped my forearms with athletic tape (finally using some of the 36 rolls I bought) to see if that helped with the pressure, the heat and sweat. Second run was better. Almost matched the distance. Felt more secure this time. I really wasn’t sure at the time if this was good or not. This apparently was a little bit of an improvement on my best with this weight. Really didn’t want to go for that last set with contest weight. Felt a bit like the first set with my grip but kept pushing. My training partner thought I could keep going but I was done and completely missed the drop tire. Least distance I’ve gotten with this weight so far this training cycle and about 20’ short of last time. But got to keep things in perspective. Heat was sapping my energy every second I was outside and this would still be about 12th place overall from last year. And almost 20’ more than my best in contest with this weight. Last item of the day was a max distance sled drag. Weight didn’t matter, just needed to work the entire time limit of 75 seconds. My brain was fried by this point. Face felt like it was going to slide off my face every time I bent over to pick up a weight to put on the sled or putting stuff away from the husafel stone. I thought I had a lot more weight on the sled from last time I did it but it was only 10lbs more. I was really beat so I just kept an even pace so that I was working the full time. That was more of my concern with having my legs cramp up and having to stop before the timer went. I did slow near the end but legs kept pumping. I was downright exhausted after this session. Put the stuff away and stretched in front of one of those big industrial fans. Sat in my car with the AC on max for a bit too before driving home. Ended up putting an ice back on my neck when I got home to finally cool down. Going to take things easy on my off days so that I’m ready for another week of hard work.
Friday, September 22, 2017
September 21, 2017 – Week 6, Day 2
5 Minutes Percor AMT
Leaning Calf Raises
BWx15
One Leg Leaning Calf Raises
BWx15/15
Regular Box Touches (12” Box)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
16” Box Squats
45x10
95x5
135x3
185x3
225x3
275x3
315x3
365x3
415x3
465x3
Weighted Plank
BW+100x30 seconds
BW+153x30 seconds
Side Plank
BWx60/60 seconds
Stretching
Comments: Some SI joint aching acting up but still tolerable. Better than it was last week. Feels like it is getting better again. It worries me when it flairs up, like it may lead to being sidelined again. Work related stress this week adding up. Traffic getting to the gym was bad so my normal 20 minute commute ended up being closer to 45 minutes. Really needed to lift something when I got there haha. Warmed up on the AMT. Heart rate 147bpm so that was good. Calf raise work after that. A bit harder for the uninjured side but I didn’t feel like my hip was tight like some sessions where it is tougher. Box touches with both styles felt good. Good stretch in hamstrings. On to squat therapy. Knees were achy but not as bad as I was expecting. Hip airplanes were good. Have had a good few sessions in a row where these have felt good on the hips. Band rows and biceps stretch combo after that. Rows felt alright. Shoulders only really felt tight on the first set of stretching. On to the weights. Plan for today was to work up to a conservative set of three on box squat, going up in sets of three. A little hard to gauge things. Last two sessions weren’t the best with how the weight felt and with my hips rising first off the box. I really wanted to work up to a post injury PR but I also knew that might not happen. The top triple so far was 460lbs and that was not with it being sets of three up to that weight. Those workouts the previous cycle had been with just enough to be ready to hit a top set. But it was still the goal, just have to see how things went working up in weight. Thankfully, unracking the weight felt better this session. I was expecting my right knee to be on fire with how it has been acting since Saturday. Left side of my lower back started to feel tight and stiff after two plates a side but not pain so kept going. After that weight mark, I adjusted my stance slightly as my right knee was starting to act up when I was overly exaggerating the “knees out” cue in my head. That seemed to fix things. Hard belt on after hitting three plates a side. Felt slow but video suggests they were moving pretty well. Second to last set was just 10lbs under last time and that went better than I expected so another big jump for the top set for a slight increase on my 3rm. Same as I have been doing with the top sets; taking a deep breath between reps. Got a little forward on the last rep but still got it up. Would have been ugly going for anymore reps. Not stupid easy but definitely some left in the tank. On to abdominal work. Weighted planks followed by unweighted side planks. Same weights and sets and times as last session. These felt harder on every set for some reason. Maybe I wasn’t thinking of them as a hard exercise and more of an afterthought after the heavy box squats. Or maybe I’m getting better and I’m able to contract all the muscles harder. Home to stretch and eat recovery burritos.
Leaning Calf Raises
BWx15
One Leg Leaning Calf Raises
BWx15/15
Regular Box Touches (12” Box)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
16” Box Squats
45x10
95x5
135x3
185x3
225x3
275x3
315x3
365x3
415x3
465x3
Weighted Plank
BW+100x30 seconds
BW+153x30 seconds
Side Plank
BWx60/60 seconds
Stretching
Comments: Some SI joint aching acting up but still tolerable. Better than it was last week. Feels like it is getting better again. It worries me when it flairs up, like it may lead to being sidelined again. Work related stress this week adding up. Traffic getting to the gym was bad so my normal 20 minute commute ended up being closer to 45 minutes. Really needed to lift something when I got there haha. Warmed up on the AMT. Heart rate 147bpm so that was good. Calf raise work after that. A bit harder for the uninjured side but I didn’t feel like my hip was tight like some sessions where it is tougher. Box touches with both styles felt good. Good stretch in hamstrings. On to squat therapy. Knees were achy but not as bad as I was expecting. Hip airplanes were good. Have had a good few sessions in a row where these have felt good on the hips. Band rows and biceps stretch combo after that. Rows felt alright. Shoulders only really felt tight on the first set of stretching. On to the weights. Plan for today was to work up to a conservative set of three on box squat, going up in sets of three. A little hard to gauge things. Last two sessions weren’t the best with how the weight felt and with my hips rising first off the box. I really wanted to work up to a post injury PR but I also knew that might not happen. The top triple so far was 460lbs and that was not with it being sets of three up to that weight. Those workouts the previous cycle had been with just enough to be ready to hit a top set. But it was still the goal, just have to see how things went working up in weight. Thankfully, unracking the weight felt better this session. I was expecting my right knee to be on fire with how it has been acting since Saturday. Left side of my lower back started to feel tight and stiff after two plates a side but not pain so kept going. After that weight mark, I adjusted my stance slightly as my right knee was starting to act up when I was overly exaggerating the “knees out” cue in my head. That seemed to fix things. Hard belt on after hitting three plates a side. Felt slow but video suggests they were moving pretty well. Second to last set was just 10lbs under last time and that went better than I expected so another big jump for the top set for a slight increase on my 3rm. Same as I have been doing with the top sets; taking a deep breath between reps. Got a little forward on the last rep but still got it up. Would have been ugly going for anymore reps. Not stupid easy but definitely some left in the tank. On to abdominal work. Weighted planks followed by unweighted side planks. Same weights and sets and times as last session. These felt harder on every set for some reason. Maybe I wasn’t thinking of them as a hard exercise and more of an afterthought after the heavy box squats. Or maybe I’m getting better and I’m able to contract all the muscles harder. Home to stretch and eat recovery burritos.
Wednesday, September 20, 2017
September 19, 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
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
Push-ups
BWx15
Bench Presses
45x10
95x7
135x5
185x5
225x5
275x1
290x5
315x5
Narrow Grip
280x5
Chest Supported Rows (1 second holds)
100x8
150x8
190x8
240x8
280x8
Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 1 second pauses)
40x1/1
70x1/1
90x1/1
110x1/1
Circus Dumbbell
130x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
150x1/1
Band Triceps Pressdowns
SBx30
SBx30
Stretching
Comments: SI joint had been aching the past few days. Just everything was aching the last two days. Bruise on my left hand, knees aching and still tight lump in the left forearm. No amount of sleep seemed to be helping to ease the aches. But didn’t want to take ibuprofen. Doing the McKenzie press-ups seems to be helping though. But stuff felt good today. Warmed up on the AMT. Topped out at 152bpm. Calf raise work after that. Felt alright, no real issues. Box touches were alright. Knees ached a bit on the squat therapy at the start but better than I was expecting with how achy things have been since last event day. Hip airplanes were good. They felt good on the hips. Band rows and biceps stretch after that. Stretch still feeling good and band rows felt easy compared to how they felt on Saturday. A set of push-ups to finish off the light stuff. More effort than I would like but still good. Started things off with bench press. Bench that was adjustable downstairs was in use so I went upstairs. Initially, the goal for this workout had been to work to a 5rm. That got changed since I didn’t go as planned last bench session. Bringing bench grip back to what I feel comfortable with and set reps and weights up to what I felt would be a strong and powerful set of five. Normal bench grip is pretty much what I was doing for narrow grip. Things felt smooth today. The single with 275lbs felt like a speed rep. The expected weight for my set of five was 290lbs. It went easier than expected. Spotter said it looked easy. I wasn’t expecting it to be that easy. Now the question was if that was where I stopped things. I felt compelled to do three plates again for redemption. I didn’t want to do something that would cause me to overdo it. But I went for it. So much easier this time. Little slow down at the end but definitely good for more reps. Really pleased with that. Just would have been nice if I had figured this out last time. Then to finish up a set of narrow grip bench. So this was even closer grip. Just a little more than last time and it went pretty well. On to static hold chest supported rows. 8rm for this time. I wanted to make the easy quarter-plate jumps and figured I’d be good for about 20lbs more from last time here too. Much the same as last session in that it gets tough after the first three sets. I knew I was going to get the top weight I had in mind after the second to last set. Then on to circus dumbbell press. Same as last time with ten sets EMOM style but a little more weight on the working sets. Cleans to the right side felt off. I might have been rushing things since I didn’t have to pause right at the shoulders. No ugly stuff during the actual EMOM dumbbell heavy stuff like last week. Definitely tougher on the right side. The reps went up easy and smooth with my left side. I wore a hard belt this time as I didn’t want to over stress the SI joint. Finished up with band triceps. Felt pretty good. Home to stretch and eat.
Saturday, September 16, 2017
September 16, 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
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
Push-ups
BWx15
I-Beam Frame Deadlifts
Trap Bar (12”)
80x10
Trap Bar (13”)
170x5
Frame
260x3
350x3
440x3
530x3
Added Straps
620x3
710x0
Stone of Steel Over Bar (57”)
138x1
176x1
201x1
225x1
260x1
310x7
Vehicle Push
2,693lbs + 1 person + 227lbs in trunkx260’7” in 70 seconds
Stretching
Comments: This week has been rough with the SI joint stuff flaring up. Massage, icing, ibuprofen, Icy Hot and sleep have been put to use. Started doing the McKenzie press-ups with some greater frequency. Nothing yesterday to see if I’m actually feeling better as opposed to just masking the pain. Not able to sleep in today as the gym was going to close early so I woke up at my usual time like I would for work. Strongman section was a ghost town when I got there. Warmed up on the rower. Actually didn’t feel bad on the SI joint stuff. Felt good and my legs didn’t feel heavy like last week. Calf work was the best it has been this week but it has been tough all this week so not really saying much. Box touches were pretty good. Right knee was bothering me on the squat therapy. Not sure what that was about. I figured it would go away as I did more. Hip airplanes felt great. Band rows and stretching followed. My back felt like it was fatiguing more than usual on rows. Stretching was pretty good. Set of push-ups to finish things up. These are starting to get to the level of effort I want them at. First item of the day was frame deadlift. Plan being a top set of three but not a max. Warmed up with an elevated trap bar for higher reps before starting with the empty frame. Still doing big jumps with these. Frame was a rod connector and the I-beam farmer’s walk handles. Pretty much the closest I can get to contest specs without buying the setup. But still not perfect. Bottom of the I-beam goes the full length of the implement so not able to get my feet to push out as much as something with “feet” on the ends. Really humid in the gym today. Keeping an eye on the SI joint as I did this stuff. I got the weight I wanted without straps and then setup with straps for a heavier set. Get the form down. The full weight in hand is quicker compared to my setup in the garage with the plates. I felt even here I had another two reps there. I’m not sure what I was thinking with throwing another pair of plates on it. I guess my thinking was that I would either get my form to work with even more weight better or that if I outright missed it, it wouldn’t kill me. Barely came off the ground. I think that when I felt that much of a struggle, that I shut it down (I gave it two attempts to make sure it was good and stuck) as perhaps I could grind out an ugly single, it would set me back in my training. I so want to get my deadlifting strength up to par with my peers (same with log). I got to keep things in perspective that this is technically the most I’ve lifted off the ground for reps since my injury. But still a stark reminder of how far I still have to go. Then on to stone of steel. I missed event and kind of dread it. I wasn’t looking forward to how things would go with the sweaty forearms. Goal for the session was similar to last time I did this exercise. Work up to a comfortable single without any grip aids with more than last time to start. However, the top set was little different in that it was a set weight for a rep range. Goal this week to be 300lbs for 5-10 reps. Pretty much the bread and butter from last training cycle. Lower back was feeling a little tight from frame deadlifts. I forgot to bring my scale in my rush this morning (also forgot a weight gain shake for afterwards). So I already knew some weight combinations for the appropriate jumps but not what I had to do the last single or get the working weight set. Rather error on the heavy side. My first shirt was already soaked thru with sweat so I changed into another shirt to start with a blank slate. Definitely noticed on my last single that the stone of steel wanted to slip down on my shirt. I think that wearing the rehband belt is going to be the best thing to keep the fabric taut so that minimizes slippage. I noticed the spot in my forearm that feels hard noticed the pressure with squeezing the stone of steel. No pain, just noticing it. After every set, I had to wipe down my arms, face, neck and legs with a towel to keep dry. Nervous on the top set but not as much. I had biffed 300lbs in training leading up to the contest but crushed it at the show. The mystery weight would technically be the most I’ve ever lifted on the stone of steel if it was over 300lbs. Usually I am aiming for that ten reps but today, five would be enough. Gloves didn’t slip like it felt like they did in the past on heavier weights. Managed five in a good clip and then had to take long breathers for the next two reps. I could do more but I had so much trouble with that last one on the pick with the thing spinning that I shut it down after that rep as I didn’t want to invoke the iron snake’s wraith. I really wanted to know how much it was so I scoured the gym for a scale. The one wasn’t working right over 300lbs and another was out of juice. I found one that was working and got the loaded stone of steel on there. 310lbs so a bit more than planned but it is all good. The gym was closing an hour earlier than I expected so I had to finish up the last thing at home. Similar to last week with a long timed set of moving stuff. Last week was a drag, this time it was a push. Much easier to just put stuff in a car and push it since my dad was around. My car’s tank was a little on the low side so I but more weights in the trunk than I usually do. Felt good on this until I hit the minute mark. It was like the wind went out of my sails and the last ten seconds was just agonizing. Breathing heavy and sweating profusely as I put the weights away and went inside to stretch.
Friday, September 15, 2017
September 13, 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)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
16” Front Box Squats
45x10
95x5
135x3
185x1
225x3
225x3
225x3
225x3
225x3
Crunches
BWx30
Leg Raises
BWx30
One Arm Barbell Holds
(R)185x40.53 PR+2.8 seconds
(L)185x33.42
(R)185x36.55
(L)185x36.23
Stretching
Comments: Had to adjust when I did this workout this week due to a rescheduled dentist appointment. This was the only week where adjusting workouts was probably going to work since the intensity of Day 2 has been lowered with the increased focus on event work. Doing my best to combat symptoms of the SI joint issues flaring up. Massage, ice, ibuprofen and Icy Hot. It is annoying. Warmed up on the AMT. Heart rate got up to 149bpm so back down from the higher result from the day before. Calf raise work after that. Tougher than I would have liked. One legged stuff was noticeable tougher. Box touches with both styles felt good. Just feeling the SI joint stuff but not getting any worse. On to squat therapy. Pretty good on the knees. Like the day before, just noticing the SI stuff. Hip airplanes were pretty good too on both sides. Was hoping these would alleviate some of the symptoms. Band rows and biceps stretch combo after that. This felt good. For weights today, starting things off the front box squats. Still lighter fare with speed being the name of the game. 20lbs more and two more sets on to last time for five triples (I did EOMOM for the rest). SI stuff felt somewhat better doing these. As what seems to be the case, felt better as far as form and speed as I went. No frame deadlifts today so light abs that felt good before going home to train in the garage. I could have done the grip stuff at the Y but I wanted to get home to start prepping dinner so I didn’t have a late night (that still ended up happening). Used the same weight as last time for the barbell holds with the plan being two sets a side. My right side improved to just over 40 seconds on that first set so I felt things would go well. My left side had other plans. About 12 seconds short of my best on that side the first set. Not sure what that was about. Perhaps the bruising in the forearm from back to back husafell stone training sessions had something to do with it. It is usually my stronger grip side so surprised my time went down on that first set and it was behind my right side on all sets. But at least I did better on the second set with the left side. Finished up with a light massage and stretching. Two days of rest before event work will hopefully let the niggling issues calm down.
Wednesday, September 13, 2017
September 12, 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
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
Push-ups
BWx15
12” Log Clean Strict Press + Jerks
90x1+1
90x1+1
90x1+1
134x1+1
156x1+1
178x1+1
200x1+1
220x1+1
240x1
Clean and Jerks
240x1
260x1
280x1
305x1
Chest Supported Rows
150x8
200x8
250x8
300x8
350x8
Band Resisted Push-ups
No Bands
BWx15
Add Bands
ABx10
SBx18 PR+1 rep
SBx12
Band Triceps Pressdowns
SBx30
SBx30
Stretching
Comments: Body is feeling beat. SI joint area is acting up a lot. Enough that it is annoying and sometimes painful. But not enough to prevent me from doing any activities so far. Aches in the left hip at times but the most present is tender spot. Either the nerve is irritated from inflammation or the muscles are not recovered from the heavy work of back to back event sessions. I figured this was a possibility with the difficulty of last week’s sessions. I also had to modify this week due to a rescheduled appointment. I was going to do this workout a day early but I was feeling beat up so I took my normal rest and will just do two in a row instead. Warmed up on the AMT. Heart rate got up to 160bpm. It went up pretty quick right after the second minute and stayed steady before going up again on the last minute. Calf raise work after that. These were ok. Form felt off a little. Not sure how to explain it, like I was too far forward. Box touches felt good both styles. I was expecting pain or ache with the SI joint acting up but not issues. Squat therapy didn’t bother my knees this time but definitely notice the SI joint. Didn’t make things worse, just noticed it. Hip air planes were ok. I felt good on them and had hoped they would provide some relief but no dice. Band rows felt good. Shoulders and biceps surprisingly didn’t feel that tight. Push-ups to finish off the stuff before the weights. Easiest these have felt so far. On to log work. Bit of a change from the EMOM stuff. Log clean into strict press and then followed by a jerk to start. I did three warm-ups with the log to get the form down before moving on. I decided to use the bumper plates to get used to what will probably be used at Nats. Went up in kilos until the 25kgs plates and then back to pounds. Strict pressing didn’t feel so bad. Just can be tricky going from rigid for the strict press to dynamic for the jerk. Plan being to work up to 90-95% of what I felt I could get on the strict press before changing things up. 240lbs went up easier than expected but it was within the limits so that was where I stopped. Five minute rest before going for the jerk with this one. Cleans felt off today. Slow to get that last roll to the chest. I feel like previous sessions I was able to get the weight up almost violently. Banging my chin on the jerk with 240lbs wasn’t a good sign haha. The next single felt better. The next not so much. I felt like my timing was off or something as I got under the log and it felt stuck after the leg drive and I had to press it out. Plan had been to go up to a conservative max on these today. Probably should have called it there but I wanted at least 300lbs. So I went a little more than that. This was ugly. I’m really not sure how I got this one. My lower body and upper body were not working together. Like two different plans. Felt some vertebrae moving on this one. While it is the most weight on log since my injury, it still not a conservative max and it was the ugliest log jerk I’ve ever done (that was successful). Thankfully my stupidity didn’t exacerbate my issues. Quickly moved on to chest supported rows to take my mind off of it. Plan being over five sets of eight to work up to an 8rm. Went up in 50lbs to a top weight. Lighter weights felt good and easy. Didn’t feel like I had any weights until the second to last set. Definitely had to put in the work to get the reps on that last set though. So this went well thankfully. Band push-ups after that. Warm-ups went well. Again, two top sets with goal on the first set to try and beat last sessions reps. Conscious of trying to keep a neutral head position so nothing got strained in my neck like last time. I feel I did better in that regard. Got an extra rep this time. I think what really surprised me was the second set though. Last time, I got a measly five reps. More than doubled that this time. I guess I’m recovering from these better. Ended the day with band pressdowns. I gripped the band higher right from the start, making these the toughest they’ve been so far. Arms felt inflated for a good 30 minutes afterwards. Home to stretch, eat recovery burritos and sleep. Hopefully my issues in my SI area heal back up soon.
Sunday, September 10, 2017
September 9, 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
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
Push-ups
BWx15
Yoke/I-Beam Farmer’s Walk Medleys
y-300x100’ in 11.16 seconds
400x30’/125x30’ in 11.13 seconds
500x30’/200x30’ in 12.51 seconds
600x30’/250x30’ in 13.62 seconds
700x60’/300x60’ in 26.27 seconds
Sandbag Rows
100x10
175x8
255x6 PR+5lbs & 1 rep
H-Stone Carry (off platform, turns at 60’)
300x327’9” PR+23’7”
350x267’6” PR+23’2”
400x214’ PR+19’
Sled Drags
355x204’3” in 70 seconds
Stretching
Comments: My butt was dragging this week. Even with it only being a four day work week it was exhausting and I was tired. I really had no idea what to expect this final session for the week since I was essentially doing a remake of last week to get training to line up for the rest of this cycle to hopefully maximize recovery and consolidate stressors. Had quite a few aches and pains from this week. Like everywhere. Leery about stuff in the SI joint area on the injured side. But the weather was nice out so that meant I didn’t have to worry about rain. A guy I’ve only known from social media, Brandon Sanders, showed up at the gym. His enthusiasm is contagious so I hope he starts training out here regularly. Warmed up on the rower. Felt a little tougher than usual but that was fine. I think it was more so with my legs being sore. Calf work was okay and the box touches for both styles were good. Squat therapy was really good. Wasn’t expecting that with the aches. Hip airplanes were pretty good as well. Band rows and stretching followed. Easy and not nearly as much tightness in the shoulders. Set of push-ups to finish things up. Easiest they have felt so far but still not at the level of effort I think they should be at yet. First item of the day was yoke and farmer’s walk medleys. This was going to be real interesting since I just did heavy yoke work last week. First set was with just the yoke and it was for a long run. Not bad. Then on to using the farmer’s handles in the mix. Medley for Nats is going to be 60’ each way but no need to beat myself up with doing the full distance in my warming up sets to the big set. So half the distance to get good at accelerating and working on the transition between the implements. The transition is tricky trying to get out from under the yoke to the farmer’s handles. The best method for the yoke dismount for me is to “shove it” forward and duck under the yoke as it slides forward so that I can just turn to the side to get to the farmer’s handles rather than have to walk around when the yoke stops. I felt good with yoke warming up and the farmer’s didn’t feel like anything until the second to last set and that was only the pick as the weight felt like nothing in my hands. The last set was not fun. Full course length with a little over 80% contest weight on the yoke and 90% of the farmer’s weight. For whatever reason, the yoke pick didn’t feel right, like the weight was too far out in front of me. I took me three attempts to get it to feel good enough to actually break it off the ground and go. Perhaps this weight is too heavy for me to go right from the start into a run. I know I noticed this last cycle when I was using 550lbs for short runs as part of the EOMOM workouts. I may have to stand up fully and then go with this kind of weight. I felt slow on that run down with the yoke. Like one leg was behind the other playing catch-up. But I finished with no drops and on to the farmer’s handles. This is the most I’ve used on the I-beam ones. I felt good at the start but as I went, I was getting fatiguing the handles were bumping into my thighs. I ended up slowing down to keep from knocking the weight out of my hands. Finished with no drops. This was tough but I feel the contest weights will be doable in a few weeks as long as I continue to recover from session to session. Sandbag rows after that. I took my time with these as my lower body was smoked from the medley work. Wasn’t sure what to expect since I just did these last week. I dropped the weights I was going to use for the working up sets as I didn’t want to be taking away from the top set which was to be an attempt to beat my best from last time. Light set was light and medium set was a little harder than I would have liked. So color me surprised when the heavy set reps felt smooth and better than last week. I honestly had to check to make sure I was using the right sandbag after that set. So halfway through this tough workout. Then there has halt to all activities as someone going for a PR single on front squats had their leg go. Such a loud popping sound. I and another person helped him get to his car and his lady friend drove him to the hospital. So that happened. But I had to do more stuff. Husafel stone again. I was legitimately dreading this. I hate failing and not beating previous bests and I had not yet healed from all the bruising from last week’s session. Outside with it this time since it was nice. First run I was surprised how well I was moving with it and how light it felt (once I got it secured). And I ended up beating my distance from last week by a good margin. Not as much of an increase from session one to session two but still a bit jump. Big bruise already forming on my arm. Second run was much the same. Almost the same increasing in distance from last time with this weight. Blood is seeping from my arm after that set. Got one more set. This didn’t feel as nightmarishly heavy in my lap as it did last time. Again another improvement. Last week’s distance on the top set would have placed my 12th at Nats last year whereas this week’s would be 6th. So this will be a good event for me if this keeps up. But now I got some more bruises. Last item of the day was a max distance sled drag. Weight didn’t matter, just needed to work the entire time limit of 70 seconds. While the weight didn’t matter, I needed to have enough weight where I didn’t go too far into the neighboring parking lot. I got the weight just right I think. I was going a little slow at the start but tried moving faster. Near the end, my glutes and legs were not willing to work with me but I kept moving the entire time. That was a gut buster. Put away stuff and drove home to stretch and then go out for good food. Sleep came to me quick after getting home and taking some ibuprofen.
Friday, September 8, 2017
September 7, 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)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
16” Box Squats
45x10
95x5
145x5
195x5
245x5
295x5
345x5
385x5
425x5
Weighted Plank
BW+100x30 seconds
BW+153x30 seconds
Side Plank
BWx60/60 seconds
Stretching
Comments: Feeling beat. Yawning all day. I may not have gotten enough sleep after the last workout but I felt like I did the night before this one. Some SI joint aching acting up but still tolerable. Just got to watch it and monitor it as I have been. Had some massage done the day before to try and help with recovery in my legs and upper body with the workouts coming up and the possible schedule change for next week. Warmed up on the AMT. Heart rate 149bpm so same as previous workout this week. Calf raise work after that. Little harder for the uninjured side but I didn’t feel like my hip was so tight like last session so much better. Box touches with both styles felt good. On to squat therapy. Knees were achy. Hip airplanes were good. Balance was a little wonky sometimes but again stayed stable. Band rows and biceps stretch combo after that. Rows felt a little tougher than usual. Shoulders felt really tight on the stretch. Then the lifting. Not much for today as this workout’s workload is reducing with the increased effort for Day 3. So leading things off with box squats. Plan being a top set of five but not a max. All my joints ached and the bar felt heavy. Left glute was sore and right side of lower back was tight. This was going to be a tough one. Warming up I didn’t feel like my unrack was how I like it. I did change the jumps and the plate arrangements but that shouldn’t have made that much of a difference. With how it was going, I wasn’t sure that I would even match last session’s effort for a top set and that had been with reps in the tank. Things felt better when I got to putting on my hard belt. Top set was 20lbs more than last time and I knew I would have to treat each rep like a single (squat take a big breath and then squat again). Got a little forward on the last rep but still got it up. Would have been ugly going for anymore reps. I was beat so thankfully that was it for barbell work today. On to abdominal work. Weighted planks like last time. Two sets of 20-30 seconds. I did the first set with 100lbs plate and while that was tough, I was feeling adventurous. So I had kettlebell added on top for the second set. Didn’t feel as tough for some reason. May try doing this next time again. Then to end things was side planks with bodyweight. Goal being 30-60 seconds again. Just did both sides with no rest right into the next one. Injured side still harder to do. Home to stretch and eat. Got to get some good sleep in to keep being able to perform well.
Leaning Calf Raises
BWx15
One Leg Leaning Calf Raises
BWx15/15
Regular Box Touches (12” Box)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
16” Box Squats
45x10
95x5
145x5
195x5
245x5
295x5
345x5
385x5
425x5
Weighted Plank
BW+100x30 seconds
BW+153x30 seconds
Side Plank
BWx60/60 seconds
Stretching
Comments: Feeling beat. Yawning all day. I may not have gotten enough sleep after the last workout but I felt like I did the night before this one. Some SI joint aching acting up but still tolerable. Just got to watch it and monitor it as I have been. Had some massage done the day before to try and help with recovery in my legs and upper body with the workouts coming up and the possible schedule change for next week. Warmed up on the AMT. Heart rate 149bpm so same as previous workout this week. Calf raise work after that. Little harder for the uninjured side but I didn’t feel like my hip was so tight like last session so much better. Box touches with both styles felt good. On to squat therapy. Knees were achy. Hip airplanes were good. Balance was a little wonky sometimes but again stayed stable. Band rows and biceps stretch combo after that. Rows felt a little tougher than usual. Shoulders felt really tight on the stretch. Then the lifting. Not much for today as this workout’s workload is reducing with the increased effort for Day 3. So leading things off with box squats. Plan being a top set of five but not a max. All my joints ached and the bar felt heavy. Left glute was sore and right side of lower back was tight. This was going to be a tough one. Warming up I didn’t feel like my unrack was how I like it. I did change the jumps and the plate arrangements but that shouldn’t have made that much of a difference. With how it was going, I wasn’t sure that I would even match last session’s effort for a top set and that had been with reps in the tank. Things felt better when I got to putting on my hard belt. Top set was 20lbs more than last time and I knew I would have to treat each rep like a single (squat take a big breath and then squat again). Got a little forward on the last rep but still got it up. Would have been ugly going for anymore reps. I was beat so thankfully that was it for barbell work today. On to abdominal work. Weighted planks like last time. Two sets of 20-30 seconds. I did the first set with 100lbs plate and while that was tough, I was feeling adventurous. So I had kettlebell added on top for the second set. Didn’t feel as tough for some reason. May try doing this next time again. Then to end things was side planks with bodyweight. Goal being 30-60 seconds again. Just did both sides with no rest right into the next one. Injured side still harder to do. Home to stretch and eat. Got to get some good sleep in to keep being able to perform well.
Wednesday, September 6, 2017
September 5, 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
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
Push-ups
BWx15
Bench Presses
45x10
95x5
135x5
185x5
225x5
275x5
315x4
Narrow Grip
275x5
Chest Supported Rows (1 second holds)
80x10
130x10
170x10
220x10
260x10
Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 1 second pauses)
40x1/1
70x1/1
90x1/1
110x1/1
Circus Dumbbell
130x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
Band Triceps Pressdowns
SBx30
SBx30
Stretching
Comments: Tried to catch up and get some quality sleep. Definitely needed a day off. So many bruises from h-stone training Saturday. Event work the end of this week is going to be something else but I need to keep focus on the workouts as they come as each are important and shouldn’t be overlooked. Warmed up on the AMT. Topped out at 149bpm so better range as far as how I felt. Calf raise work after that. Uninjured side was tight and had a tougher time. Again, I think from h-stone but it wasn’t as bad/noticeable this time around. Box touches were alright. Knees ached a bit on the squat therapy at the start. I changed my shoes to see if that did anything (as I was noticing the first day seems to be the roughest with the last day being a breeze). No change, just something my body does I guess. Hip airplanes were good. Little balance issue on the good side but no lost balance. Band rows and biceps stretch after that. Stretch still feeling good, right shoulder feels tighter. A set of push-ups to finish off the light stuff. More effort than I would like still but it is getting there. Started things off with bench press. Goal being to work up in sets of five to a near top set of five. I took the same weights up until I got to two plates a side. I was doing quarter, plate, quarter jumps and I had decide on what to do from here. My original plan was do the same weight as last time and then add 40lbs for the top set but with how I was feeling, I thought that might be too light so I kept on going with the jumps I was doing to have the top set be three plates. While the set before was a little tougher than I expected, I didn’t feel like the next jump was out my grasp. I got amped up and went for it. First rep I misgrooved and it was a struggle to get that one back on track. I got three more reps before I stalled on the fifth and had to have the spotter take it. My butt came up on that last one as I really didn’t want to fail. Sucks to miss a rep but still coming back to regular benching after a long break from it. Strength is there and I didn’t have my back and butt cramp up with just the empty bar this time. Plan had been to do 10% drop for close grip but since I failed to get five, I dropped it back to the weight I got five at for the set. Felt alright. Chest and triceps feeling that benching. But that missed rep is still going to bug me but onward. Moving on. Next exercise being static hold chest supported rows. This time aiming for a somewhat true 10rm on this exercise. I wanted to make the easy quarter-plate jumps and figured I’d be good for about 20lbs more from last time. First two sets pretty easy and then getting to the working stuff from there. I was worried I lost count on that last set but I got my ten. Felt good after the benching. Powerful pulls and controlled lowering each rep. Then on to circus dumbbell press. Same as last time with ten sets EMOM style but a little more weight on the working sets. Warm-ups felt good until I got to the big bell for my right hand. Definitely needed the wrist wrap for that side to support the thumb. Things didn’t start out well as I missed the first rep at lockout and had to re-rack it and go again. Made rest a little short for the second set haha. No issues after that other than sweaty hands and shoulders. No hard belt on this again. Hoping to keep pushing that. Finished up with band triceps. First set was easier than the second. I consciously grabbed the band higher on the second set as the first set had been too easy. Wanted to increase the tension since this is my biggest band and multiple bands gets tricky. Home to stretch and eat recovery burritos.
Leaning Calf Raises
BWx15
One Leg Leaning Calf Raises
BWx15/15
Regular Box Touches (12” Box)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
Push-ups
BWx15
Bench Presses
45x10
95x5
135x5
185x5
225x5
275x5
315x4
Narrow Grip
275x5
Chest Supported Rows (1 second holds)
80x10
130x10
170x10
220x10
260x10
Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 1 second pauses)
40x1/1
70x1/1
90x1/1
110x1/1
Circus Dumbbell
130x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
145x1/1
Band Triceps Pressdowns
SBx30
SBx30
Stretching
Comments: Tried to catch up and get some quality sleep. Definitely needed a day off. So many bruises from h-stone training Saturday. Event work the end of this week is going to be something else but I need to keep focus on the workouts as they come as each are important and shouldn’t be overlooked. Warmed up on the AMT. Topped out at 149bpm so better range as far as how I felt. Calf raise work after that. Uninjured side was tight and had a tougher time. Again, I think from h-stone but it wasn’t as bad/noticeable this time around. Box touches were alright. Knees ached a bit on the squat therapy at the start. I changed my shoes to see if that did anything (as I was noticing the first day seems to be the roughest with the last day being a breeze). No change, just something my body does I guess. Hip airplanes were good. Little balance issue on the good side but no lost balance. Band rows and biceps stretch after that. Stretch still feeling good, right shoulder feels tighter. A set of push-ups to finish off the light stuff. More effort than I would like still but it is getting there. Started things off with bench press. Goal being to work up in sets of five to a near top set of five. I took the same weights up until I got to two plates a side. I was doing quarter, plate, quarter jumps and I had decide on what to do from here. My original plan was do the same weight as last time and then add 40lbs for the top set but with how I was feeling, I thought that might be too light so I kept on going with the jumps I was doing to have the top set be three plates. While the set before was a little tougher than I expected, I didn’t feel like the next jump was out my grasp. I got amped up and went for it. First rep I misgrooved and it was a struggle to get that one back on track. I got three more reps before I stalled on the fifth and had to have the spotter take it. My butt came up on that last one as I really didn’t want to fail. Sucks to miss a rep but still coming back to regular benching after a long break from it. Strength is there and I didn’t have my back and butt cramp up with just the empty bar this time. Plan had been to do 10% drop for close grip but since I failed to get five, I dropped it back to the weight I got five at for the set. Felt alright. Chest and triceps feeling that benching. But that missed rep is still going to bug me but onward. Moving on. Next exercise being static hold chest supported rows. This time aiming for a somewhat true 10rm on this exercise. I wanted to make the easy quarter-plate jumps and figured I’d be good for about 20lbs more from last time. First two sets pretty easy and then getting to the working stuff from there. I was worried I lost count on that last set but I got my ten. Felt good after the benching. Powerful pulls and controlled lowering each rep. Then on to circus dumbbell press. Same as last time with ten sets EMOM style but a little more weight on the working sets. Warm-ups felt good until I got to the big bell for my right hand. Definitely needed the wrist wrap for that side to support the thumb. Things didn’t start out well as I missed the first rep at lockout and had to re-rack it and go again. Made rest a little short for the second set haha. No issues after that other than sweaty hands and shoulders. No hard belt on this again. Hoping to keep pushing that. Finished up with band triceps. First set was easier than the second. I consciously grabbed the band higher on the second set as the first set had been too easy. Wanted to increase the tension since this is my biggest band and multiple bands gets tricky. Home to stretch and eat recovery burritos.
Sunday, September 3, 2017
September 2, 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
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
Push-ups
BWx15
Yoke (drops at 60’)
185x120’ in 16.48 seconds
300x60’ in 6.84 seconds
400x60’ in 7.40 seconds
500x60’ in 8.03 seconds
650x120’ in 23.76 seconds
Sandbag Rows
150x5
200x5
250x5
H-Stone Carry (off platform, turns at 60’)
300x304’2” PR+53’4”
350x244’4” PR+47’
400x195’
Stretching
Comments: Last work before I turn 32. Out to Lancaster to train event stuff. Raining off and on so could make things tricky to. An old man named Jeff visited the gym and recognized me from my training clips I posted on Youtube. He tried out different stuff at the gym and I gave him technique advice on the implements when he asked. Hopefully he sticks around. Warmed up on the rower. Felt good, no issues. Calf work easy and the box touches for both styles were good. Squat therapy was the best it has been this cycle so far. Hip airplanes were good as well. Balance on point. Band rows and stretching followed. Easy and not nearly as much tightness in the shoulders. Rows definitely felt good on the upper back. Set of push-ups to finish things up. Getting better with these taking less effort. Still can improve. First item of the day was yoke. Rain had essentially stopped so I took it outside as it would be very difficult to setup the runs instead for the course length without inconveniencing the rest of the gym. Same as last time, working up to a top set of 120’ with a drop at 60’ to come back. Much like with stone of steel last week, I wore a slicker shirt in case the contest shirt ends up like it was when I last competed. Required to wear the shirt and I want to see how this would effect the event with the implement on the back. The first warm-up was with the empty yoke for full distance. Didn’t feel as long like it did last time but I definitely noticed I didn’t feel comfortable with the yoke repick on the turnaround. Kept on working up in weight and finishing the runs with no issues but I felt like I was slower than last time. It wasn’t until I got home to review the videos that I saw I was slightly faster on the working up sets from last session. Then on to the working heavy set. Was definitely anxious going into this. I hadn’t been when thinking about it during the workout but I felt some soreness in my injured area a few minutes after the run with 500lbs so I was on guard. Ended up getting psyched up for the long run and got to moving. First leg felt good. Some hesitation on the repick but got it up and going again. Felt much the same as last time with that second leg feeling tougher and having a hard time accelerating. But it was 50lbs more and I ended up only a little over .2 seconds behind last sessions time. Inside then for sandbag rows. A bit of a change in that I wasn’t given a set weight to do and I could do a heavy set. Most I’ve done has been 220lbs on these rows but I already knew I wanted to do the 250lbs bag. Biceps had felt a little tender this week with the log work and then the barbell grip holds so I kept an eye on them with these. Didn’t want to be pulling with the arms. Work up sets were good so I knew I had it. Only rep that felt tough was the last one as I didn’t have the best hold with my left hand (this size bag is unwieldy haha). Happy with that, and I feel good for more. Rain was pouring and even if it stopped it wouldn’t be a good idea to do the h-stone stuff outside. Had to make my own course to insure 60’ lengths for the carry. Last week’s session with this had been familiarization so I had hoped I could improve on that session. But hard to say as this event can be very grip dependent with how I hold it. Not as humid so I didn’t need to use the athletic tape (still got 32 rolls haha). This session, I was to do three runs, with the first two being the same as last time and then the last run being my choice of either 375lbs or 400lbs. Of course, all for max distance. The start of each set was a little tougher as I didn’t have the space to grab from the side. This meant I had to set it up and then do a 180 to start. First set wasn’t bad, I was surprised that I kept on going. I managed to get a little over five lengths for a big improvement from last session. I really didn’t want to do anymore sets after that but I go to. Bruising already showing up on my left forearm from supporting the implement. Slowly got ready for the next set. That initial turn around at the start is rough. I felt like I wouldn’t get a full length with how it felt. But my grip held and I managed a little over four lengths for another big improvement. I was really not expecting this much from two weeks just coming back to this after five years from even approaching this kind of weight. But I had another set. A little bit more weight or go for contest weight. I went with contest weight. Ended up adding chains to get the weight. It was horrendous on the pick up when I got the thing in my lap when the chains shifted. While not the heaviest thing I’ve lifted since coming back from injury, this felt the heaviest if that makes sense haha. Much like the previous run, I didn’t think I’d survive the first length. But I did and I kept going. I ended up going a little over three lengths before I felt like my skin on my wrist on the right side was going to tear. I think this result surprised me the most of this session. This is the first time I’ve trained h-stone off a platform but this is the furthest I’ve ever carried this kind of weight. I was expecting this distance in my final weeks of training for Nationals, not a fourth of the way in. Very happy about this. Spirit is willing but the body is spongy and bruised. So many scrapes and bruises from this implement. Stretched and then home for steaks and then a long sleep.
Leaning Calf Raises
BWx15
One Leg Leaning Calf Raises
BWx15/15
Regular Box Touches (12” Box)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
Push-ups
BWx15
Yoke (drops at 60’)
185x120’ in 16.48 seconds
300x60’ in 6.84 seconds
400x60’ in 7.40 seconds
500x60’ in 8.03 seconds
650x120’ in 23.76 seconds
Sandbag Rows
150x5
200x5
250x5
H-Stone Carry (off platform, turns at 60’)
300x304’2” PR+53’4”
350x244’4” PR+47’
400x195’
Stretching
Comments: Last work before I turn 32. Out to Lancaster to train event stuff. Raining off and on so could make things tricky to. An old man named Jeff visited the gym and recognized me from my training clips I posted on Youtube. He tried out different stuff at the gym and I gave him technique advice on the implements when he asked. Hopefully he sticks around. Warmed up on the rower. Felt good, no issues. Calf work easy and the box touches for both styles were good. Squat therapy was the best it has been this cycle so far. Hip airplanes were good as well. Balance on point. Band rows and stretching followed. Easy and not nearly as much tightness in the shoulders. Rows definitely felt good on the upper back. Set of push-ups to finish things up. Getting better with these taking less effort. Still can improve. First item of the day was yoke. Rain had essentially stopped so I took it outside as it would be very difficult to setup the runs instead for the course length without inconveniencing the rest of the gym. Same as last time, working up to a top set of 120’ with a drop at 60’ to come back. Much like with stone of steel last week, I wore a slicker shirt in case the contest shirt ends up like it was when I last competed. Required to wear the shirt and I want to see how this would effect the event with the implement on the back. The first warm-up was with the empty yoke for full distance. Didn’t feel as long like it did last time but I definitely noticed I didn’t feel comfortable with the yoke repick on the turnaround. Kept on working up in weight and finishing the runs with no issues but I felt like I was slower than last time. It wasn’t until I got home to review the videos that I saw I was slightly faster on the working up sets from last session. Then on to the working heavy set. Was definitely anxious going into this. I hadn’t been when thinking about it during the workout but I felt some soreness in my injured area a few minutes after the run with 500lbs so I was on guard. Ended up getting psyched up for the long run and got to moving. First leg felt good. Some hesitation on the repick but got it up and going again. Felt much the same as last time with that second leg feeling tougher and having a hard time accelerating. But it was 50lbs more and I ended up only a little over .2 seconds behind last sessions time. Inside then for sandbag rows. A bit of a change in that I wasn’t given a set weight to do and I could do a heavy set. Most I’ve done has been 220lbs on these rows but I already knew I wanted to do the 250lbs bag. Biceps had felt a little tender this week with the log work and then the barbell grip holds so I kept an eye on them with these. Didn’t want to be pulling with the arms. Work up sets were good so I knew I had it. Only rep that felt tough was the last one as I didn’t have the best hold with my left hand (this size bag is unwieldy haha). Happy with that, and I feel good for more. Rain was pouring and even if it stopped it wouldn’t be a good idea to do the h-stone stuff outside. Had to make my own course to insure 60’ lengths for the carry. Last week’s session with this had been familiarization so I had hoped I could improve on that session. But hard to say as this event can be very grip dependent with how I hold it. Not as humid so I didn’t need to use the athletic tape (still got 32 rolls haha). This session, I was to do three runs, with the first two being the same as last time and then the last run being my choice of either 375lbs or 400lbs. Of course, all for max distance. The start of each set was a little tougher as I didn’t have the space to grab from the side. This meant I had to set it up and then do a 180 to start. First set wasn’t bad, I was surprised that I kept on going. I managed to get a little over five lengths for a big improvement from last session. I really didn’t want to do anymore sets after that but I go to. Bruising already showing up on my left forearm from supporting the implement. Slowly got ready for the next set. That initial turn around at the start is rough. I felt like I wouldn’t get a full length with how it felt. But my grip held and I managed a little over four lengths for another big improvement. I was really not expecting this much from two weeks just coming back to this after five years from even approaching this kind of weight. But I had another set. A little bit more weight or go for contest weight. I went with contest weight. Ended up adding chains to get the weight. It was horrendous on the pick up when I got the thing in my lap when the chains shifted. While not the heaviest thing I’ve lifted since coming back from injury, this felt the heaviest if that makes sense haha. Much like the previous run, I didn’t think I’d survive the first length. But I did and I kept going. I ended up going a little over three lengths before I felt like my skin on my wrist on the right side was going to tear. I think this result surprised me the most of this session. This is the first time I’ve trained h-stone off a platform but this is the furthest I’ve ever carried this kind of weight. I was expecting this distance in my final weeks of training for Nationals, not a fourth of the way in. Very happy about this. Spirit is willing but the body is spongy and bruised. So many scrapes and bruises from this implement. Stretched and then home for steaks and then a long sleep.
Subscribe to:
Posts (Atom)
