January 30, 2018 – Week 10, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

12” Log Clean and Push Presses
90x1
110x1
130x1
150x1
170x1
190x1
210x1
230x1
250x1
270x1
290x1

Stretching

Comments: The deload week is upon us again. Keeping an eye on the biceps. Icy Hot on Sunday for the shoulder and arm with a little massage. Got an adjustment done on Monday after work. Wanted to make sure my shoulder and neck were good. Hamstrings were sore from keg carries since Saturday haha. Some bruises on the right arm and a lot of them on the left arm. But just contact bruises. Adding fish oil, Glucosamine Chondroitin MSM and L-Glutamine to my diet/supplements. Hoping to improve recover, especially since I can’t take anything like ibuprofen while taking the medication prescribed by the doctor after the MRI. Warmed up on the AMT. I felt I was going at a good pace. Heartrate up to 158bpm. Calf raise work after that. Felt “bouncy” despite being tight. Box touches with a wide stance after that. Felt really nice and crisp. Then regular body weight box squats. Ok, some knee aches but still good. Then regular stance box touches. These actually felt pretty good. Band rows felt good. Push ups were good, shoulders tight and achy still. But better than it has been. Hip airplanes were ok. I had some balance issues getting into position but no issues actually doing the exercise. Then log. Only thing for today. As has been the case most training cycles with a contest component, ending with a somewhat heavy lift to start off the deload. Just singles taking 20lbs jumps. Before adjusting due to how beat I was feeling, the plan had been 290lbs for the top single. That got adjusted to 270lbs with the possibility of 290lbs depending on how that felt. I am still cautious with the biceps. Keg carries were brutal and made that arm work. I was worried I couldn’t even clean the empty log. Back up plan was to do it out of the rack with no clean but I wasn’t sure how this would go for the contest without that confidence I could clean it. If I couldn’t then maybe it wasn’t smart to compete at this point. And I’d hate to do that with all the work put in. So great anticipation approaching the empty log. I knew that I had to make the movement put the least amount of stress on the log so no bent arms. I knew it could be done. Straight arms and almost standing up completely with the log to get it into the lap. From there, roll it up and press. My biceps didn’t feel like it was going to tear off the bone so success? There were some aches in my forearm but I knew that wasn’t anything and kept adding weight. I was really trying to make every rep smooth and perfect on the clean. Right shoulder was a bit achy but since it was a push press it didn’t really matter. I decided to put on support stuff slowly. Soft belt at 210lbs. I then did the hard belt at 230lbs and I kept it loose as I wanted to make sure I was able to get a my air and be ready to jump up to the next weight with it tight. But I found to my surprise that keeping the belt loose made the clean so much easier. Enough that it didn’t feel like it took anything out of me as far as my lower body. So I kept the belt loose. Wrist wraps on at 250lbs. A little forward on the drive and had to walk the log back after the press to get it back on the bumpers. Chalk added to my hands for 270lbs. That went up with no real issues, just felt a little heavy on the chest. I sent a text to Mr. Westerling to see if I should go for 290lbs. I wasn’t sure if the goal was to hit something somewhat heavy or to just get a crisp easy single. I’ve been making it a habit to keep the phone on hand at workouts in case I have questions now during workouts. I was advised that if I knew I could do it, to do it. Say no more. I got set and pushed all bad thoughts out about my arm. Clean was good. If anything, I wasn’t ready for how quick it came up and I had to catch my balance before attempting the press. It felt heavy but it went up with minimal struggle. I didn’t feel like it was easier than when I did the double with this weight but I looked at that video and this rep looked easier. So that is a good sign. It can be hard rebuilding trust in an injured body part, especially with how taxed I am at this point in the prep. Home to stretch and eat like 20 chicken thighs.

January 27, 2018 – Week 9, Day 3

5 Minutes Schwinn Airdyne Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Keg Clean and Presses
One Motions
50x2
50x2
50x2
100x1
125x1
150x1
175x1
200x1
Push Presses
225x1
250x0
250x1 PR+20lbs

Yoke (Drops at 40’)
180x80’ in 10.25 seconds
360x80’ in 10.86 seconds
500x80’ in 12.33 seconds
500x80’ in 12.01 seconds

Keg Loading Medley (55.5” bar height)
250x20’/275x15’/300x10’ in 20.68 Seconds
250x20’/275x15’/300x10’ in 18.76 Seconds
250x20’/275x15’/300x10’ in 18.61 Seconds

Stretching

Comments: This was going to be the hardest day of this week for my biceps. So understandably nervous. Granted I was advised to skip stuff if it was bothering or hurting my biceps but I really don’t like to give up. Could mean that if it is still hurting, even with the go ahead given by the doctor, I should reconsider, rest more and just plan for the next one. As with last week, I got distracted the night before and didn’t go for my usual walk. Got to stop doing that, but I feel so mentally beat from work that by the end, I just like to “veg out” for a few hours on Friday to relax. But out to Lancaster I go. Didn’t sleep in a little like I usually do as I had an important family function to do in the afternoon so I needed to be out there early and back home in a timely fashion. I weighed myself just to see how close I was to 275lbs. Just under 290lbs with my shoes on so not very close haha. Airdyne bike as I have been doing. Legs felt it. Everything felt it haha. Didn’t think skipping a week would make that big of a difference. Calf raises my calves were tight. I expected that not walking the day before. Wide box touches were crisp as were box squats. Best they’ve felt this week. Regular box touches were just ok. Band rows were stupid easy and push ups were pretty good too. Shoulder was tight and achy again. But not as bad so maybe it is healing up. Still looking into getting an adjustment done on Monday. Hip airplanes were also good. Didn’t feel terribly tight or anything like they did last workout. Then event stuff. First item up was keg clean and presses. This originally had been in place of the block presses six weeks ago but I had wanted to try that out so bad. But it effects the log press too much in the same week so keg it is. Last time I did keg press I believe was over 3.5yrs ago at a Plat Plus show. It was a last minute event change as the LWs had broken the Milo Flipper that were going to use. Now the plan was to do one motions until I couldn’t do them and then switch to push press style up to a conservative max single. For the life of me, I just couldn’t get the one motion style down to be the crisp movement I see others do. I kept watching videos and the form just felt awkward and uncomfortable to me. Trying it with 100lbs several weeks ago felt like it was going to dislocate my wrist (the right one when it was still recovering). But I gave it my best shot. I did three doubles with the lightest keg to make sure I was feeling ok in the biceps and shoulder. Also seeing if one side felt better than the other. Then it was on to the singles. Nothing really felt fast or crisp but it kept going up. 25lbs jumps with the kegs we have at the gym. I noticed that as it got heavier, I needed to use more of my bodyweight to tilt the keg before picking it to keep me from overdoing it on the biceps. 200lbs is where I topped out on the one motions as I missed 225lbs terribly and then just push pressed it. Contest weight for the one show in March I had been thinking about doing so technically goal achieved there. But I felt I had another jump in me. So 250lbs up. I got it to my shoulders and I didn’t think I’d miss it but I did. I put it down and took a break. I was thinking that I had hit this before at that Plat Plus. I think that thought is what made me give it another shot. To make sure it was really a strength and not a technique issue. The clean was tougher this time but I got the press. Just a little balance issue but it felt good. Not a max I think but not enough to go for 275lbs. I later review my records I had only done 230lbs at the plat plus and had missed the 250lbs so that was a 20lbs lifetime PR. And it didn’t bother my shoulders so that’s a plus too. Then on to yoke. I needed redemption for the misloads from last time on my heavy stuff. It wasn’t heavy stuff this time, just working light stuff for speed. Contest distance and setup. I felt fast today, like greased lightning. I knew it would be good with how fast I felt I was moving with the empty yoke. I think about 2 seconds faster than it was last time. Not that warm-ups matter when it comes to that but it was good it didn’t take me many sets to get up to top speed. Second run before working sets also felt good. I felt good. I felt fast. 500lbs on both runs felt like nothing. I felt I was good on acceleration on both picks during both runs. Just over 12 seconds both runs. The repick is where it gets a little tricky as I feel if I can get that I right, I can cut another .5 – 1 second off the time. Lower back was feeling it after these and that had made me a little concerned that the deadlifting from this week was going to hamper this but it didn’t. Then on to the keg medleys. I’m usually very good at carry and loads and I was looking forward to this one initially. Not so much with the biceps issue. I did well with just training the medley twice during the last contest prep that had a loading race so this method will work. I did a bit of visual training driving out to Lancaster. Not because it would be difficult but to figure out the best way to do as far as keg positioning and how to approach each keg. The big thing was that the distances weren’t very long and really only able to get into full stride on that first run (20’/15’/10’) so running back could be tricky. I determined that running back to the last keg was actually slower than just side hopping. Contest medley setup with the weights and distances. Bar height I made it a little higher as I couldn’t get it to be exactly 54” without putting mats under the yoke or in front of it and that would be a tripping hazard if I’m going fast. I did have some confidence back from the keg press as I had not issues picking up the 250lbs keg. The question would be with the lapping of the keg as carrying it high would be the most efficient way. But if I had pain, I’d have to do the lower staggered style. Anything to finish it. First run I made a mistake right off the bat. I tilted the keg the “wrong way”. It’s usually my dominant side but this definitely didn’t feel great on the biceps. It felt like it was going to cramp so I carried it a little lower than normal. I got it right for the second keg though and no issues but I was a little hesitant with it as it isn’t how I usually do it. In the heat of the moment, I forgot that doing the hop was more efficient then running to the last one. Under 21 seconds on that first run but I knew it could be faster. Brian decided to jump in on the medley I had setup so it was an “I go, you go” situation. He’s generally good at carry and loads too so it was good motivation. Second run I corrected the mistakes and ended up improving my time but almost 2 seconds. I knew it was better and was happy with that. I took shorter rest for the last run as Brian had to leave. I had to get a little hyped up for it and channeled my inner Ortmayer. A third run might be pushing it but I needed to push myself for this last heavy training. I was going to be beat and sore by this point in the contest, last event. I attacked the first keg aggressively and I think that made the difference as I didn’t feel as strong on the other kegs and was a little sloppy with the loads. Biceps was straining. This ended up being my fastest run. Biceps was beat. Definitely need to rest it. Left to get back home so I could get ready. Drank a weight gain shake, went for the walk I missed the night before, helped my dad with the atlas stones in the garage and then stretched. I feel I will do quite well at the show if my biceps holds up.

January 25, 2018 – Week 9, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Deadlifts
135x5
225x5
Added Straps
315x1
405x1
495x1
585x1
Removed Straps, Added Suit
135x1
225x1
Added Straps
315x1
405x1
495x1
585x1

Three-way Pulldown Abs
110x10/10/10
110x10/10/10

Stretching

Comments: Biceps feeling a bit better each day. Still not trusting it fully on some things. Right shoulder still tight and bothersome but not as bad I guess. Didn’t need Icy Hot since the last workout. I plan on getting soft tissue work and an adjustment done assuming this week goes swimmingly. Hopefully that resolves the issue. This workout could be really short one or a long one depending on how things went. And short could be good or bad. Warmed up on the AMT. Up to 152bpm. No real feeling of the biceps cramping this time. Then calf work. They were tight but this was still pretty easy. Then the trio of wide box touches, box squats and regular box touches. Felt snappy on the wide stance box work. Little achy in the lower back and right knee. Knee was only slightly achy on box squats. Felt I had good control and power here. Regular style box touches gave my lower back a good pump. Band rows and push ups were good. Band rows were easy and felt nice. Right shoulder achy on push-ups. Hip airplanes went well. Definitely need them today. Then on to the workout. Deadlifts again. This workout got modified with how things went two weeks ago to be another heavy pull session with regular deadlifts rather than variations. Idea to be finding what will work best for the contest. Workout could go two ways but each started out the same. Deadlifts without a suit up to 585lbs for single to start things off. Plate jumps. No suit pulls feel much more natural to me. Straps and hard belt on at three plates to get used to contest setup. I didn’t have the belt tight enough that first set and it popped off haha. 495lbs didn’t move as well as I would have liked to have another 90lbs to go. 545lbs had been the most I’ve done without a suit since the injury. No reason I shouldn’t get 585lbs with all the work put in and the familiarity of the movement with heavy weights. But I was worried that the suit was doing all the work the last few sessions and I didn’t improve the raw pull. But this session was to determine the truth. 585lbs felt slower than it looked. Felt smooth other than being heavy. Not quite a max effort. But it did give me my answer on where to go from here. Raw strength is increasing even with the suit work. The two paths had been to do top suited pull raw (610lbs) or drop the weight down again and build back up in the suit. I couldn’t guarantee that I could get 610lbs and I knew that my pulls with the suit at 585lbs were easier (still taxing) so no brainer to go with the additional suit work. Third session and I feel I’m getting better at getting it on just right. Still draining and exhausting in this thing. Still fighting from being folded over but I had no real issues getting to the bar this time. Lots of pressure. I did feel a little of the sensation I felt last time with the rack pulls on the left side but really minor and didn’t get any worse. I felt like the pulls felt heavy but video says they were moving at a good clip. I think 50lbs more was possible today. It will be interesting to see how this goes with a deadlift bar at the show. Last thing for the night was abdominal work. Pulldown style with rotation again for higher reps. I went up 10lbs more over the top set just because. I think I’ll stick at this weight from now on. Hard on the hands that first set but good work for the abs. I took a little break and chalked the edge of my hands and that made it feel much easier. Maybe easy enough that I need more weight to make this feel like work. Home to stretch and eat.

January 23, 2018 – Week 9, Day 1

5 Minutes Precor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Seated 12” Log Presses (no back support)
90x3
110x3
130x3
150x3
170x3
190x3
210x3
230x3

Pulldowns
50x15
80x10
110x10
140x10
170x10

Seated 12” Log Lockouts (1” above head)
140x6
190x6
240x6
290x6
340x6
365x6

Precor Chest Presses
32x15
62x8
102x8
152x8
192x8
242x8
282x8

Stretching

Comments: Before the workout have to discuss the results of MRI. Follow up was on 1/22/18 and determination was nothing structurally wrong with the biceps or shoulder. There was a bone contusion on the back of shoulder but not surprised by that from all the circus dumbbell work last year and having switched up the form on that side. Doctor felt I should have no problem competing on 2/10/18. Still pain in the right shoulder and biceps is hesitant to exert effort. But getting better in the biceps. Given prescription for anti-inflammatories to take. Not the same stuff as I was given for the wrist issue. Talked about injection but that wasn’t really an option. Why a quick fix, it would weaken the tendon which is not something I need right now haha. Advised to try and avoid overdoing on the biceps and let pain be my guide. So happy to have that news. On to the workout. Warmed up on the AMT. Heart rate peaked at 160bpm. Felt good every besides biceps. It was a being a little crampy. Calf raise work after that. Some pressure in the palms. Box touches with a wide stance after that. Good, snappy response in hips. Box squats felt good. Felt easier to get my upper back and shoulders in the squat position as if I had a bar on my back. It was tougher to do that last week. Then regular stance box touches. Not as good as the wide stance and box squats but good. Band rows after that. No issues, easy. Push-ups were alright. Right shoulder achy but not as bad as last week. Hip airplanes were pretty easy. Hips tight. Definitely needed these today. Then lifting things. First up log press in the rack. Seated with no back support. Idea being able to have the upper body move like it would if I was standing and not bracing against something. Goal being a top triple going up 20lbs a set. It was a little tricky to setup with the portable flat benches all being in use. Ended up using the step risers I use for box touches. Right shoulder didn’t particularly care for this today but it was like this last week with the axle stuff too. Dead stop on the pins every rep. Last set was tough. It was about what I expected to get with the exercise. Left the log in the rack for later and then on to pulldowns. This was to just be light stuff and only if it didn’t bother my biceps. I started with 50lbs and that felt ok and really light. I decided to just use that as a warm-up and took 30lbs jumps each set. 170lbs was my limit for today. I could feel my right biceps tensing up on some reps. I was doing my best to pull with my upper back on these. But definitely progress here. My biceps cramped up trying to put on a seatbelt last week. Little victories haha. Back to the log in the rack. Lockouts with back support. Listed this time as doing them with the log 1” above my head. I knew I could do a good deal more than I’ve been doing from sticking point presses but not sure how much and wanted to make sure the shoulder was ok with it so I started light and took 50lbs jumps. Felt like a small ROM but it definitely is more than the 6” ones I was doing for axle last week. Around 240lbs just moving the log on the pins was making my triceps sore. 340lbs was tough but not a 6RM for the day. I didn’t think 390lbs was going to go so I went half the distance and did 365lbs. Definitely a harder effort. Maybe a few pounds left. Then one last thing for the day. Machine bench press. Never used this model before. I suck at machine benching. I had the option of incline or regular but went with regular as I could probably do more weight and it might put less stress on the shoulder. Maybe. Idea with this was work the muscles like dumbbell pressing but take out the shouldering of the dumbbells so there was less worry of overdoing it on the biceps. The machine I was using had the ability to be one arm at a time so I little bit of carryover to the dumbbells. I started really light and then just went up quarter plate quarter doing sets of eight. Shoulder didn’t care for this either. I was doing my best to pull my shoulder blades down to protect the shoulder joint. Definitely noticed as I added weight that my right side was lagging behind slightly. But not as bad as it with dumbbells. Down for the day, home to stretch, apply Icy Hot to shoulder and eat pulled pork before hitting the hay.

January 20, 2018 – Week 8, Day 3

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

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Farmer’s Walk
135x50’ in 7.38 seconds
185x50’ in 8.15 seconds
225x50’ in 9.27 seconds
225x50’ in 8.55 seconds
225x50’ in 8.78 seconds

Hip Belt Sled Drags/Prowler Pushes
185x100’/185x100’
185x100’/185x100’
185x100’/185x100’
185x100’/185x100’
185x100’/185x100’
145x100’/145x100’
145x100’/145x100’
145x100’/145x100’
145x100’/145x100’
185x100’/185x100’

Stretching

Comments: Even without the injury last week, I think I needed a week like this this week. I felt like doing nothing after work Friday and didn’t go for my usual 2 mile walk. Weather looked good for the following day so I figured it would be easier to just stay home and do the workout here. Nothing special that needed to be out at Lancaster and since I’m still not sure what is wrong as far as diagnosis and prognosis, it is best to stay local in case something happens. Don’t want another 45 minute drive to urgent care if needed and I got all my first aid stuff at home. Not that I even want to be thinking that could happen. I ended up sleeping until almost noon and didn’t start workout out until after 3:00PM. Warm-up with the sled drag around the block. Been a while. Got my legs pumped up. I wasn’t expecting that with the airdyne bike stuff I have been doing but I guess that is more quad dominant and this is more hip and hamstrings. Calf raise work after that. Easy, no stress on my hand. First time where I’ve felt nothing from that injury from Nationals. Box touches with a wide stance after that. These felt great. Then regular body weight box squats. Had to make a setup for these using a coffee table, a mat and some wood blocks. Felt good. No aches, form felt good. Then regular stance box touches. Pretty good but not as good as the wide style felt. Lower back a little tight. Band rows felt good. Push ups were good, shoulders tight still but not as bad as it has felt this week. Hip airplanes were needed. A little tougher on the left side (not balance wise). Two things planned for today as far as event work. First being farmer’s walk. Warm-up to 225lbs for three sets of 50’. There was some fear with this. I know it is not a biceps exercise but it could stress it if I make a misstep. Jerk the weight up on the pick, try to overcompensate on the start, etc;. Not stuff I like to think about or should be thinking about but appears to be reality. I had even planned on start lighter than I did but I felt okay with carrying out weights and stuff to setup my course (to keep cars from inferring) that I thought that 135lbs shouldn’t be an issue. Getting into position with the farmer’s felt weird for some reason. Like they were too close together. Biceps felt tight and I was trying my best to get a secured grip that wasn’t causing the biceps to flex. A bit more deliberate of a pick and then I tried to pick up speed. No issues so I went up in weight. I was solo today and so I didn’t have the best line of sight for the end of the runs so times may actually be faster than what I put down as I had to guess based off of angle and when handles crossed the marker. But not too concerned about that with this week. 185lbs a bit tougher. Little bit of spittle from my forceful breathing haha. Again, still good but anxious. On to 225lbs. Back of my mind thinking that these could be the last farmer’s walks I do and doing my best to shut that out of my head. Truth being I felt more issues resetting the weights back at the start then doing the movement. It’s improving so I know I will get back to full power eventually, just might not be in time for Iron Goliath. I had meant to wear my rehband belt for these top sets but I forgot to put it on the first one so I just did them all with nothing. I took long breaks so that I could mentally prepare and to make sure I was getting fluids in this session. It was only after I did these that I realized I was to be doing 2 minute rests. I also noticed I was supposed to do my deadlift warm-ups differently the workout before as well. Not intentional. I think my body was just telling me what to do. The next part of the workout was going to be rough. Sled drag and sled push medleys for 100’ each way. The usual workout has been five runs with 1-2 minutes rest. This time it was ten runs with 1 minute rest. Moderate weight was the plan so I went lighter than I’ve done the five runs. Another change was doing these with a belt attachment for the drags. Trying to take stress off the biceps which might happen if I’m holding with my hands. I kind of thought this would make it easier. It didn’t. The lack of hands actually made the sled drag harder on the legs as it didn’t stay in line as smoothly as it does with the hands holding and guiding. A bit of instability training. Outsides of my quads were really sore after this. As what usually happens, I start somewhat slow and get better up to set three and then drops off dramatically as I fail to recover fully. Set five took over a minute to finish so I knew that I wasn’t going to finish this with the minute rests with this kind of weight so I stripped off the weights in the front of the prowler. This was actually pretty good as it still had the drag being hard since the front was the back on that and it meant the front was heavy so less skid contact and then all the skids were down for the pushes so it was easier. I knew I could finish this with this weight and I figured that since the last set was the last one, I could put back on the weight for that set. It was tough and took almost as long as the fifth set did but I got it. Took my time putting stuff away. Man were my legs sore. I believe the expression Jesse Marunde had for that was “smashed cats” with how I was walking haha. Stretched to end the day. Hopefully good news at the follow up on Monday.

January 18, 2018 – Week 8, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

16” Box Squats
45x10
95x5
145x2
185x2
225x2
265x2
265x2
265x2
265x2
265x2

Deadlifts
135x1
185x1
225x1
275x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1

Smith Machine Weighted Planks
BW+104x30 seconds
BW+104x30 seconds

Side Plank
BWx60/60 seconds

Stretching

Comments: Ended up having shovel more snow the day before to get to work. Again, takes time with the arm haha. Right shoulder is tight and achy, had a massage on it to see if that helped ease discomfort. MRI tomorrow morning. Right knee is achy sometimes. Warmed up on the AMT. Heart rate at 151bpm. Right arm felt a little crampy but still ok. Calf raise work after that. No shoulder issues this time. Calves slightly tighter this session. Box touches, box squats and box touches again. These felt good today. I was expecting more aches in the right knee but wasn’t as bad as I was expecting. Actually felt it more on the box touches than the squats which it is usually the other way around. Shoulder felt better holding the squat position this time. Regular style box touches felt a little off compared to last two sessions. Band rows were easy. Still cautious on these. Push ups after those. Shoulder not feeling the best but felt better than the start of the last workout. Hip airplanes were needed today. No balance issues this session. This workout was also modified from before due to how beat I was feeling and with the arm issues, it stayed the same from that initial change. First thing being box squats. Working up to 50% for five doubles with two minutes rest. Really my only concern was how my shoulder would feel with the bar on my back. Shoulder is tight and I was concerned that trying to get the bar secured might cause me to stress the biceps. I got better as I worked up in weight with my shoulder and was using what I normally do for squats by the time I got to 185lbs on the bar. Felt light and crisp. No issues on anything. Usually the weight doesn’t feel easy when I do these kinds of workouts as I’m feeling beat into the ground when they finally come around. So pleased it was moving well. Then on to deadlifts. This was a big question mark for me. The first day or so after injury, it didn’t feel comfortable to have the right side pronated. Deadlifts could be a no go. But I started with doing a high rack pull with 135lbs and that didn’t feel off in anyway so I figured I’d work up slowly and play it by ear. Deadlifts was a change in that I was not doing the slow eccentrics. Just controlled drops. Only working up to 315lbs for seven singles done EMOM style. This could still be pushing it. Cautious off the floor but weights were going up well. Felt efficient with the movement. About halfway in I think my right knee started to feel a little achy. On the second to last set, I felt tension in the biceps near the shoulder. Not pain or discomfort but it gave me pause. I realized that I had reverted to the fast start as opposed to a squeeze to break the weight off the floor. I did that on the next rep and no issues. Then abdominal work with bracing. Remembered what I did for the smith machine planks so that was easier to get set this time. It felt easier at the start but got hard again pretty quick. My shoulder was achy and tight getting into position but wasn’t too bad holding the position. Second set was a bit tougher. Finished up with side plank with bodyweight. Not much to say there. Home to stretch and eat.

January 16, 2018 – Week 8, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Seated Axle Presses (chin height)
72x3
122x3
172x3
172x3
172x3
172x3
172x3

Seated Axle Lockouts (sticking point)
172x1
222x1
247x3
247x3
247x3

Seated Axle Lockouts (6” ROM)
247x1
297x1
322x3
322x3
322x3

One Arm Chest Supported Rows
50x8 L
15x10 R
95x8 L
25x10 R
140x8 L
35x10 R
185x8 L
45x10 R

Push Ups
BWx20
BWx20
BWx20

Stretching

Comments: Trying to stay positive. All I can do at this point and do what I can as far as training. This is temporary. I’ve been here before. But I was farther out from shows to recover in time. Well one of those times. Ibuprofen daily per the doctor’s orders. Keeping it wrapped in an ACE Bandage while I’m awake. Got to keep looking beyond and await MRI results and follow up. Snow was coming down pretty hard so a bit surprised the Y stayed open. Warmed up on the AMT. Heart rate peaked at 151bpm. Felt good. Careful of the arm. Calf raise work after that. Good on the legs, right shoulder a little tight. Box touches with a wide stance after that. Right knee had been a little tight the day before. These didn’t feel too bad. Box squats were alright. Couldn’t get my arm up like a regular squat with a bar (I like to practice keeping my upper back tight) but still ok. Regular style box touches after that. Alright, not as crisp as they were on Saturday but decent. Band rows went well. I was expecting this to be a no go but no issues with the arm on these. Push-ups my right shoulder was super tight and achy. But they felt easy. Hip airplanes after that. A little tricky with the balance trying not to stress my arm with the one side. Then on to the exercises of the day. This week’s workout had already been modified prior to the injury due to how beat I was feeling and with how much lower back stress I was getting from the suited deadlifts and rack pulls. So supposed to be a lighter week. Changed even more with the arm being all stupid. So first thing being seated axle presses in the rack. Axle set at chin height. Plan being to use 70% of 1rm for sets of three. Haven’t done a strict press besides using a log and that was standing. So had to figure something out. 100lbs on the bare axle sounded about right. Right shoulder was achy and bothering me. I don’t know if it is because of something directly from the injury (biceps and shoulder), indirectly (shoulder and neck tight to protect biceps) or if it’s from mixing concrete the day before making a new atlas stone. I’ll find out later I guess but it wasn’t getting worse and usually the more I do the better it feels with blood flowing. Weight didn’t feel terrible difficult. I didn’t want to be using any support gear on this stuff. The next phase was to move the pins in the rack up to the sticking point for push press. The spot I’ve been doing for log and axle this cycle. The plan written out said moderately challenging but suggested percentages off of strict press max. If I used that I figured it would still be too light. I did a single with the previous weight to see how it felt. My planned weight after that and it felt too easy still. So put on more and went from there. Then raised it up even further to where it was just a 6” ROM. In the past, I thought I had set it up correctly. But it appears that it was closer to 9”-10” ROM. It feels like nothing as far as movement with my long ROM on the press. Even with using 322lbs, I felt I had another 100lbs in me on this variation. Triceps got a good workout. Kind of funny moving that weight but occasionally needing help with moving the axle up in the rack. Then rows. Chest supported rows one arm style. Heavy with the good arm and super duper light with the bad arm. Heavy side I could do 4-5 sets of 6-8 reps so normal parameters. Besides it being a new row variation to do. Injured side I was do them slow and for 3-5 sets of 10 reps and staying very light. If I felt any sensation of pain, I was to stop. Kind of funny seeing big plates on one side and little plates on the other. Accomplished the goal for both sides. Last thing for the day was push-ups. Regular bodyweight style. I was a little hesitant with how the warm-up ones had felt and with how tight, achy and stupid my shoulder was feeling. But they felt much better. Good chest and triceps work here. Trying to feel the scapulae moving and keep the shoulders locked. Home to shovel snow (hard to do with one hand) and then stretch before eating 2lbs of pulled pork and one dozen eggs.

January 13, 2018 – Week 7, Day 3

5 Minutes Schwinn Airdyne Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Yoke
Drops at 40’
180x80’ in 12.15 seconds
Drops at 25’
360x50’ in 9.81 seconds
Straight Runs
400x25’ in 3.86 seconds
500x25’ in 3.97 seconds
600x25’ in 4.33 seconds
700x25’ in 4.98 seconds
800x25’ in 6.27 seconds
875x25’ in 9.56 seconds
Drops at 40’
700x80’ in 16.89 seconds

Stone of Steel Over Bar (58”)
138x5
Added Grip Stuff
225x1
275.5x1
315x1
364.5x0

Comments: Not a good day. It felt like it would be good though. It was freezing out with a lot of wind but it was nice and sunny so driving wasn’t bad. Airdyne bike to start things off. Felt good. Calf raise work after that. Easy stuff here. Box touches with a wide stance after that. These feel just right. Then regular body weight box squats. Best they’ve felt this week as they usually do during the week. Regular stance still is tougher than wide stance but form was great and felt just about perfect. Band rows after that felt good on my back. My back was tight. Push ups were good. Least amount of pain I’ve felt in my palm so far on these. Hip airplanes were good. Lost my balance starting the one side but corrected after that. Then on to yoke work. Plan being to do short runs up to a new PR and then do a run of the contest event after all that. Things started off well with the first two warm-ups. I felt it made sense to do these with drop and turns so it wasn’t such a shock on the last set. But it was after that that I screwed up. I had thought that I had the yoke at 500lbs but it was actually 400lbs. Keep in mind that I thought I had 100lbs more on the yoke as I was doing these. I felt good, really good. In hindsight it makes sense why and it was too good to be true. I felt that the second to last set felt great for 900lbs (was 800lbs). So I had no doubts I could do the next jump. Was to be 970lbs but I felt it would good to do 975lbs just to be closer to the half-ton weight. I knew I had it when I picked it up. And I was very pleased with myself when I finished the run. But after adding up the weights later, I’m pissed I messed up. I at least got the weight right for the contest run. If I had messed that up, I would have just been more disgusted with myself. My goal was sub 20 seconds and hopefully less than 18 seconds. Felt a little slow but I made good work on the repick and managed under 17 seconds. Could be faster but a good time. Stone of steel was next. A bit different from previous sessions this training cycle. Do a set with the empty stone and then put on all gear and do singles. Plan was to get the weight I failed to lap last time. It was not to be. The yoke I was using only had even number heights so I went with 58” for the sets. Right biceps has been feeling tight near the shoulder for about three weeks now but it hasn’t gotten worse and I’ve been doing everything. I was actually feeling it more doing the extension then picking anything off the ground. So I put on the copper sleeve just to be safe. Lower back felt a little tired and my lifts at 225lbs and 275.5lbs didn’t feel the best with my lower body cooperating. 315lbs went up quite well so I was optimistic for the next lift. I went for the lift and I felt a pop in my right arm as the stone of steel came off the ground. No pain but I dropped it and grabbed my arm. Workout done. Didn’t see anything wrong. Just felt like I had a cramp in my arm. Full range of motion but there was pain. Training partner put some magnesium spray on my arm. Called my dad and sent my coach a text. Drove to an emergency care place that was open and got xrays. Nothing on the xrays as I expected but they need to do them to rule it out and be able to request an MRI. Doctor couldn’t see any deformities in the right biceps (short head insert to shoulder) and stated with how strong my arms are, it was possible that I could still be functioning with just half a biceps on that side from the strength tests. I’ve had similar things happen to that arm and been back to training in two weeks (I didn’t get any treatments done last time) so I’m not in full on panic mode about it. I should hopefully know more by the end of next week.

January 11, 2018 – Week 7, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Deadlifts
135x5
225x5
315x1
Added Suit and Straps
315x1
405x1
495x1
585x1
610x1

16” Rack Pulls (straps/suit)
135x1
225x1
315x1
405x1
495x1
585x1
675x1
700x1 (hitched)

Barbell Shrugs
135x1
225x1
315x1
405x15
Added Straps
500x18

Stretching

Comments: Trying to get to bed early to hopefully get rested. Last workout had left me a little discouraged. I was advised to possibly back off if I felt like crap. Hard to tell as sometimes I feel like crap but do great things. Some aches in the right hip. Right biceps still barks occasionally. Everything feels tight. Warmed up on the AMT. Up to 152bpm. Felt more tightness in my right side. Calf raise work after that. Ok. Good warm-up. Box touches with a wide stance after that. Not as good feeling as last workout. A little ache in the right knee. Then regular body weight box squats. Some knee aches. Then regular stance box touches. Trying to get the feel right. Band rows and push ups were good. Band rows were easy and felt nice. Hip airplanes went well. On to the workout. Not a lot of work on paper but with the deadlift suit it would be. This time, it wasn’t until I got to 315lbs that I put on the suit. Lighter stuff for sets of fives and then a single with 315lbs. All done double overhand. Lower back was feeling toasty from just that. Then everything on. Suit, hard belt and straps. Advised that I needed to get practice with everything one. I learned from last time to get the suit on all the way. Hanging from the smith machine and jimmying my way into the suit more and more. Then practiced with nothing to see how tight I needed the straps to get to the bar and have power. Everything makes it tighter and harder. I notice I that even with all my effort fighting the suit, my lower back isn’t in the best position like it is raw. I had thought the straps would actually make it easier to get to the bar. I was wrong. I felt like I was going to fall on my face every time I got my straps around the bar. Plate jumps here with plan being 585lbs and if that was ok, do what I knew I could get. Hard to gauge as the weight never feels light. Holding on with fingers with the figure eight straps. I may not have been feeling like the best but I had confidence that 585lbs was going to go up before I strapped myself to the bar. Not sure if this went up easier than it did last time or not. Maybe it came off the ground better this time. I wanted 600lbs minimum. I decided I’d do 610lbs since that would be a PR for most weight I’ve pulled from the floor on a regular stiff bar. Didn’t look too bad as far as speed from the floor but lockout was certainly tougher. But didn’t feel like I’d need to hitch it. I also feel I was better at controlling the negative on these singles this time in the suit. Then on to rack pulls. I put on my shorts while setting this up and putting away the deadlift weights. I’m surprised a concern citizen hasn’t reported me for showing off too much thigh with the deadlift suit. Suit and straps here as well. I kept the hard belt off until it got to 405lbs. Legs were feeling pretty tender from the suit by this point. Got the straps tighter than I did for floor pulls at 495lbs. 585lbs was a little slower than I would’ve liked coming off the pins but still good. Goal was to do 675lbs again and go for more if I felt I had it in me. But no more than 700lbs. That felt like a good goal. I had issues with 675lbs though. I tried pulling my suit straps down as far as I could on my own. I spent a lot of energy trying to get my shoulders under the straps. Then I got set to pull and I felt a pinching sensation in my left arm pit and biceps. Like the anticipation of someone ripping off a Band-Aid feeling. I stopped what I was doing and checked my arm and got back in the setup. Same thing, just gripping the bar. I figured from that that the straps were too tight and I was pinching something in my neck. So I loosened the straps and tested again. No pain sensation this time. 675lbs felt much like it did last time. I was sweating like crazy from all the fighting with the suit and messing with the straps. I had to sit down for a bit to collect my thoughts and feel if I needed to go for more today. Could I go for more. I figured I just needed a little rest and I would be able to give it an honest try. I think it came off the pins about the same as 675lbs did but it was stalling in my thighs. I really wasn’t sure what was better, bail or hitch it. I went with the hitch. Not how I wanted to end the lift but whatever works. I was very glad to get out of that deadlift diaper of pain to do shrugs. My plan had been to do just 5-10lbs more than last time on the no straps set and then go pretty heavy on the strapped set. Right hand still has some issues with the smaller fingers holding on but it is getting better. I decided it would be better to do some work up singles so it isn’t such as shock right out of the gate. 315lbs felt easy so I said screw it and did the no strap set with 405lbs. Grip gave out premature but I was able to regrip and get the minimum 15 reps. Strapped in with 500lbs and got 18 there. I know I will be sore in the entire back after this. Home to stretch and eat recovery burritos. I was too beat to do dishes haha.

January 9, 2018 – Week 7, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

12” Log Clean Strict Presses + Push Presses
100x2+2
130x2+2
160x2+2
190x2+2
220x2+2
250x2+1
Clean and Push Presses
265x2
295x0
295x1
295x0

12” Log Clean and Holds
320x1 (10 seconds)
345x1 (10 seconds) PR+5lbs

Pulldowns
85x10
155x5
185x5
215x5
245x5
275x5 (sloppy)

Narrow Grip Bench Presses
45x10
95x2
145x2
195x2
245x2
295x2
345x2
Pauses (1 second)
295x5

Stretching

Comments: I had felt pretty good at the end of the last workout. Almost energized from the medley work. Then the lifting high went away. Right biceps is tender and got a bruise near where it inserts into the shoulders. Right inside of my thigh and hip feeling tight and a little achy. Didn’t help matters accidentally tearing off a hangnail on my right big toe the night before. Body feeling beat. Warmed up on the AMT. Only got heartrate up to 145bpm. Calf raise work after that. I was expecting a lot of resistance like last time I did these after tire flip but felt alright. Barely noticed any issues in my palm. Box touches with a wide stance after that. Lower back on left side felt tight. Then regular body weight box squats. Ok, some knee aches but still good. Then regular stance box touches. Not as good as last session but still ok. Band rows felt good. Push ups were good, shoulders tight. Hip airplanes were needed. Then the weights. Log today. Much like last time, starting with complex of strict press and push presses and then going up to a heavy double on push presses. Very cautious with the biceps. Really trying to focus on pulling into myself to not allow any gap and lack of tightness. I had thought about wearing the copper sleeve but decided against it as warm-ups felt ok. I felt that everything was going well. 220lbs I had to settle with the log on my lap a little as I didn’t pull it up high enough initially. 250lbs for a double strict was good, I feel I can still do more. Only thing I was noticing besides my right biceps was that some reps got me light headed but that is usually just a breathing issue. Then on to push presses. First rep with 265lbs went up fast but second was a little off. It wasn’t in the best spot but it still went up ok. I had no doubts of getting a double with 295lbs with how easy 290lbs was last time. But it was not to be. Took a little bit to stabilize the log from the clean and I went for the drive and I felt no power. Didn’t reattempt and put the log down. I wasn’t sure what had happened as it felt just like 290lbs did on my chest last time. I went again and this time I got it up once but it came down in a bad spot and my drive shot it out in front of me so I had to settle for a single. I tried once more after a little rest to try and get another rep but it didn’t happen. Had issues with the log staying in my lap to even start the clean. Not happy with this. Log is so fickle. Pissed since last time the iron was hot and the weights went up like they should. In hindsight, the block pressing probably took a bit more out of me than I expected. New stimulus and it has been pressing once a week with contest prep. But trying to rationalize it doesn’t help. I want to be strong, need to be strong. Everything after that missed attempt felt stupid heavy. Log cleans next. Getting ready for the first set the log fell off the bumper plates so I had to reset it and mentally prep again. Clean with 320lbs was ok, but felt terrible on my chest. I knew 345lbs was going to be a chore today. Would be the most I’ve cleaned on log if I got it. That last bit to the shoulders was very tough, even if it was only a fraction of a second. Felt like it wasn’t going to happen but it did. Hard to breathe at the top but I wasn’t going to falter. Pulldowns followed. I was hoping this would be a time to get a little rest. I was wrong. Forearms and back super sore. Even my first light working set felt heavy by like 50lbs. Biceps would act up if I tried pulling with my thumbs around the pulldown bar. Plan was to do a 5rm. 5lbs under what I did last time for eight felt harder than that did for five today. So that lead to a very sloppy and heave pulldown set with 275lbs. Wanted to be done but I wasn’t. Close grip bench to end the night. Plan being heavy double followed by paused reps set of five. I took 50lbs jumps, using 25’s each set until the planned top set of 345lbs. Forearms and were fatigued, unracking the weights felt hard. Shoulder on the right side was achy. Had to wait to find someone to spot for the last set. I might have needed the extra rest to mentally prep. 345lbs felt heavy, like I was going to get pinned on the first rep. But it went up slowly and I felt I still had power for another rep. Even slower, spotter put his hands on the bar (I told him not to) and said he didn’t help. Oh well. Nothing I can do about that now. Took 50lbs off for the paused set. I was too beat to look at my sheet but I thought this was just 10lbs more than last time, not 20lbs. Not bad. At least ended on a good note. Home to stretch, eat Dinosaur BBQ and sleep.

January 6, 2018 – Week 6, Day 3

5 Minutes Schwinn Airdyne Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Mouser Block Presses
Dumbbells
30’sx5
40’sx5
50’sx5
Block
126.5x1
126.5x1
126.5x1
142.5x1
162.5x1
183.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x1
202.5x0
202.5x1

Tire Flips
650x2
Added Tacky Towel
900x2
900x2
900x2
900x2
900x2

EMOM Medley (24)
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’
Keg Carry – 250x50’
Prowler Push – 185x50’
Sandbag Carry – 253.5x50’
Prowler Drag – 185x50’

Stretching

Comments: It’s been too cold. As someone who is constantly on the verge of sweating in a polo shirt at office room temperature I didn’t think I’d be thinking that. It’s not so much the single digit temps but the wind blowing making it feel about -20. I didn’t do my usual 2 mile walk recovery session the day before since I had other obligations and by the time I was done it was past 10:00PM. And it was colder the following morning. I had to think back on when I’ve done stuff in this kind of weather. When I have, it was inside some structure away from the wind (unheated though) and if it was outside, I was bundled up until it was my turn to go and I was only out there for as long as needed to complete the event. Last two years it has either been off season training or coming back from injury training so haven’t had to deal with this. But this time it would mean I would need to try and make modifications or risk frost bite. Drive out wasn’t bad. Not many people on the roads. Even inside was pretty chilly. Right biceps has been a bit tender since last week when I had to shovel snow. I think it is more my shoulder being tight then any issue with the biceps. Airdyne bike again. Felt good. Almost enjoy this kind of warm-up. Kind of wish they had these at the Y. Calf raise work was super easy. Still feeling pressure in the palm of my hand. Again, not getting worse but still there. No anti-inflammatories. Box touches with box squats in between the two variations again. No knee issues on any of these. So wide stance felt better, squats felt easy and regular stance felt the best it ever has. Something just clicked on those today. Hopefully I can get that every time now. Band rows after that felt good on my back. Really easy. Push-ups ok, about the same amount of pressure as the calf raises on my palm. Hip airplanes felt good. Then on to the event work. The original plan had been one motion keg presses. Something I’ve never done. However, I got a block press implement and I will have that in a show this year so changed to give that a try. This would be only the second time attempting to lift one. I had done it once before at a contest in 2010 and I missed it horribly. It was 200lbs and I just couldn’t get it into position to press it. In my defense, it was at the end of a six part odd object press medley. I did my warm-ups with dumbbells doing cheat curl to press in one motion like I used to do for log press coming back from injury. I had no idea how things would feel with the empty implement. My observations on this event suggests that the less time on spent with it at the shoulders to stabilize, the better and trying to use a lean back style to get the chest muscles involved. Plan was to work up to something manageable and then do ten singles EMOM style. Not a max single or even close. I know I got a lot of room to improve on this. The implement is similar to my stone of steel in that it has spacers in it so adding 20lbs doesn’t mean it will go up 20lbs. Did three singles empty and then added 20lbs in weights each set. I was hoping that I could get up to 200lbs or so for the EMOM work as that would exceed the weight I missed all those years ago. I didn’t start things off well as I forgot my oly lifting shoes. But I was only going to use rehband belt anyways so it wasn’t that bad. Then I messed up the clean to the shoulders on the first one and had to restart my set haha. This thing is very tricky to balance. There were some sets where I had to reclean it. Set seven was a very soft lockout and I wouldn’t have given myself that in contest. I didn’t want to redo it and possibly screw up the remaining sets from sapping my energy. Number ten I completely missed from trying to get stable. I took a breather and gave it another shot to end the set. During the working set, I was battling with being aggressive with the implement and being cautious of the right biceps. Then tire flip. I had to find out if the 900lbs tire was allowed inside since it has been outside for so long. It barely had any ice and snow on the inside so I was able to get it inside with the help of a training partner. I really didn’t want to have to do that outside. For my warm-up, I did the 650lbs tire for a deliberate double. No sense in doing the 425lbs tire as that was way too easy. I wanted to make sure my grip was good and the movement didn’t bother my biceps. Then on to the big boy. Plan being five doubles done EMOM style. The tire was “sweating” from condensation and the snow melting. I wiped it down with my spare t-shirt as best I could but I knew I had a herculean task in front of me. I had gotten bruises on my thighs from this last time and I already had bruises forming from the block pressing. I was in fight or flight mode with the tire before me. First flip wasn’t that bad but the second one was a challenge. I had wanted to try implementing the knee technique but I was trying to keep from being overpowered by the tire the entire time so the Hungarian hump style it was. I knew my calves were going to be sore again from these. Last time, I had found one good spot to grip the tire and just did the singles as I was able to avoid possible slick spots and wetness. Not so lucky this time. Each flip was a challenge. I really don’t know how I got most of these flips up and over. I groaned when I saw how much time I had left in my first minute after the first double haha. Had to rely on my upper body a bit more this time with having to shove the tire back down. Last double was a gut buster and I’m glad it was the last one as I doubt I had another in mean within EMOM parameters. Like last time this workout popped up, the dreaded EMOM medley work from hell. I was legitimately dreading this one from how much it hurt my soul doing it. However with the weather, this had to be altered. Inside I was limited to 50’ runs. I had suggested that I do turns but was advised to just stick with 50’ straight runs and make it heavier this time. Another change was that I was going to prowler push once, not twice. The second part would be a prowler drag. The biggest time eat from last time had been turning around the prowlers and using up both prowlers wasn’t fair. So weights were bumped up on the sandbag and the keg. I actually ended up lowering the weights on the prowler part due to the amount of friction the floor produces against the sled. Plan was just five run through of the four minute rotation of keg carry, prowler push, sandbag carry, prowler drag. But this felt easy. I was able to joke around and have conversations during my periods of rest. I was still doing it by the fourth round so I decided that since I was only doing half the distances as last time, I would do one more extra round. I recover much quicker from the 50’ runs versus the 100’ runs. I feel I could’ve kept going after that. I felt refreshed really. Stretched and then home to relax. Three more hard weeks to go before show time.

January 4, 2018 – Week 6, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

16” Front Box Squats w/ bands
No Bands
45x10
95x5
Add Bands (+80lbs)
70x3
120x3
170x3
210x3
210x3
210x3
210x3
210x3

Wide Grip Deadlifts w/ bands (straps)
No Bands
135x5
Add Bands (+99lbs)
135x2
205x2
255x2
300x2
300x2
300x2
300x2
300x2

Angled Leg Presses w/ bands (+365lbs)
emptyx20
+90x20
+180x20
+270x20

Three-way Pulldown Abs
90x10/10/10
100x10/10/10

Stretching

Comments: Still playing catch-up at work. I keep feeling like if I just get one extra day everything wil be caught up. Weather this year has been funky so far. The day before had been the coldest it has been in 100 years. Got a light dusting of snow but it was enough to have to do some shoveling right before work. Lower back aching. Not sure if the cold or the one arm stuff requiring me to brace like crazy haha. Gym not nearly as packed as it was tonight. Warmed up on the AMT. 144bpm highest reading. Lowest it has been in a while. Usual warm-up exercises followed. Ankles felt springy on the calf raises. Wide box touches didn’t feel the best. Right knee was achy. Didn’t feel as crisp. Knees were aching like crazy on box squats. Just kept going. Right knee didn’t feel so bad on regular box touches. Trying to get the right balance here. Band rows after that. Wrist a little tender from all the work on Tuesday but this was easy on the back and arms. Push-ups okay. Some pressure in the hand and shoulders a little achy. Hip airplanes were next and pretty good. Thankfully no aching knees on these. Then on to the band session. Essentially the same workout as last time, just more weight. Starting things off on front box squats. Now that I knew what tension the band setup was, it was easier to figure out how I wanted to warm-up. I did an additional set without the bands so I could do some more reps to get blood flow going in the knees better. Working up to five triples with 55% of projected 1rm on front box squats. Definitely getting harder to breath at the top but usually that first set with the working weight can feel a little rough. Trying to control the descent on to the box and explode up. The reps feel better as the set goes on. Next up was deadlift with bands. Setup didn’t take as long this time since I knew what I was doing. Five doubles with 55% of deadlift from first week. I did a few more reps with no bands just to make sure I was feeling good before pulling against the bands. I felt slow on these. Video says otherwise. Really working on the slow lowering each rep. Then banded leg presses again. These were so weird last time as far as how they felt. I expected my body to be familiar this time with the sensation. I was advised not enough band tension last time and to try and add 50-100lbs more. I had to have some help with checking the reading on the scale with the doubled light bands. I was able to get the top of the exercise to be 365lbs. So a little more than 100lbs added to last time. Also advised to keep the weights on the sled that same. Got to move fast on these to get the lift and the fatigue really sets in halfway. I feel good for a quite a bit more but I know I will slow down near the end. But I like these. Last exercise of the night for abs. Pulldown abdominal work going front, side and side for a total of thirty reps each set. The limiting factor was my hands and ability to count to 30 last time so I figured that I would be good for a bit more weight this time with how my hands were feeling. Don’t feel like work until about halfway into the set and definitely feel like work by the end. I still think I can do more here and still not be a grinding effort, just got to get used to the time under tension for my hands a bit more. Home to stretch and eat.

January 2, 2018 – Week 6, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
(2 stage 2 second pauses)
40x1/1
70x1/1
90x1/1
110x1/1
Circus Dumbbell
130x1/1
152x1 R
152x1 R
152x1 R
152x1 R
152x1 R
162x1 L
162x1 L
162x1 L
162x1 L
162x1 L

One Arm Dumbbell Rows (supported, tripod)
30x5/5
50x5/5
70x5/5
90x5/5
110x5/5
130x5/5
150x11/11
Added Straps
165x10/10

Seated Axle Lockouts
162x8
187x8
212x8
242x8

Dumbbell Bench Presses
25’sx10
45’sx8
65’sx9
85’sx8
105’sx8
125’sx7

Stretching

Comments: Feeling the previous session in my upper body. Arms sore, especially biceps. A little concerned that maybe it was a little too much but my recovery seems on point. Been very cold, getting icicles in my beard when I’m outside for too long. First workout of the new year so I expected things to be a bit hectic at the gym. Ended up having to park in the auxiliary lot. Warmed up on the AMT. Heart rate peaked at 152bpm. Felt good. I was worried all of them would be in use. Calf raise work after that. Good, ankles a little tight but not nearly as bad as they were three weeks ago. Some pressure in the palms. I think that is just from the continuing effort I’m putting in, trying to limit the use of the wrist wrap and having finished the medication for swelling a little over a week ago. Box touches with a wide stance after that. Good, snappy response in hips. Knees were achy on box squats, no matter how I tried to adjust focus. Slowly improved as the set went on. I did put a lot of miles on my feet with walking in the snow and the event work haha. Then regular stance box touches. Starting to feel normal. Band rows after that. No issues, easy. Push-ups were alright. Still some pressure in my hand. Hip airplanes were pretty easy. Hips tight. Then the weights. Circus dumbbell work. Same as last time as far as the plan. Work up to five singles EMOM style both sides with pauses and holds. Left side is much stronger with these and plan was to have it be the same level of difficulty for both sides. I realized once I got to the big dumbbell that I was more comfortable having instant visual feedback on my right side for positioning. I had been facing away from the mirror due to space issues and now that it was freed up I felt it was best to use it. I didn’t want to just stay at the same weight, I wanted to try pushing it some more so 2lbs increase. Totally biffed the first rep. Had an oh crap moment but I knew I could come back from it and got it. First one for that side is always a little touchy. Though but I got them. Then upped the weight for my left. Close in difficulty but only really had issues with one rep where I didn’t let the bell settle enough. Still strong on that side. It will be interesting as these improve since I was doing 180lbs for reps with topping out at 152lbs on this variation. On to more dumbbell stuff with one arm rows. Plan here work up to top set without straps and then do more with straps. I figured what I wanted to do was to get some work in but not do as many reps up to the top set this time. Smaller jumps in weight but just sets of five reps. 10lbs more than last time for the top set. I’m always surprised with how secure my grip feels on these. Took a bit longer rest with the strapped in set as I took all the weights off and loaded a different combination of plates. I think that 165lbs is about the max I can fit keeping it just 10lbs plate diameter. Felt less weird with the straps this time and I felt much more power behind my pulls. Didn’t feel like I was just heaving it with some control. I felt I had control at all points. Felt good. Axle sticking point pressing followed. Squat rack in use which was fine as I would rather do these in the power rack and not have to worry about elevating entire structures. I was hoping to improve a lot from last time. Didn’t feel like it was going to start out that way as my right shoulder felt some pain. Another oh crap moment. But it went away quickly. I then thought I was going to get to the work weight (plan was 8rm) over three sets but I couldn’t math right so I ended up 20lbs under what I wanted for my third set. But it was still pretty easy. Didn’t want to get cocky with too much of a jump so did 30lbs. First rep was a little tough but it went up and I felt strong. I think I left some weight here, maybe another 10lbs or so. Good confidence builder. Finally dumbbell bench. Work up to a top rep set with 5lbs more than last time. With the mismatched dumbbells and missing dumbbells, I felt it was best to do all the sets with the plateloadable handles. They can be awkward. Started light and took 20lbs jumps. I was trying to focus on keeping the upper back pulled down to protect the shoulders. Neck got really tight on the right side. I miscounted my reps on the set with 65lbs. It was light and I guess I was thinking more on the retraction of the shoulders. 105lbs was a little slow but still ok. I knew that 125lbs was going to be tough. First rep definitely was and I had to do these controlled. Right side was lagging behind as per usual. Just hit a wall with that side on the eight rep (as I could easily lockout the left side). Really wanted to get at least eight. But this does appear to be the most weight I’ve attempted for dumbbell bench. Other times it had been with the 25lbs plates so ROM was shorter. So still an win here. Got home late to stretch and eat recovery burritos.