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.