March 10, 2018 – Week 4, Day 3

5 Minutes Keiser M3i Indoor Cycle

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

Biceps Stretches
20 Seconds
20 Seconds

12” Log Clean and Push Presses
100x1
120x1
140x1
160x1
180x1
200x1
220x1
240x1
260x1

Yoke (on turf)
300x50’ in 5.93 seconds
400x50’ in 6.57 seconds
500x50’ in 7.04 seconds
600x50’ in 8.50 seconds
700x25’ in 6.92 seconds
800x25’ in 8.35 seconds
900x25’ in 11.47 seconds
960x36’2” in 27.05 seconds

Atlas Stones (tacky)
225xlap
225x1 to 57”/262x1 to 55”/285x1 to 53”
300x1 to 57”/330x1 to 55”/350x1 to 53”
350x1 to 57”
370x1 to 57”
407x1 to 57”

Stretching

Comments: This weekend’s training was a bit hectic. The gym in Lancaster had a competition this date so I was looking to make alternative plans. With some other things going on, the best option was a gym about 2hrs away with my friend Barry who I haven’t seen in a few years. Was going to be interesting considering the driving and the new place. My dad drove with me (I was originally going to go solo) which was probably for the best in case anything happens. Strongman stuff is part of facility called Tyson’s Playground. I had to have a look around to see what was what. Warmed on a weird bike machine to get the blood pumping. I hadn’t gone for a walk the day before and had done some stuff with the car buffer. My lower back was pretty toasted from rack pulls and deadlifts. Then got around to doing my usual warm-ups. Calf raise work good and easy. Sumo box touches I had to improvise using a strongman log as there wasn’t anything like what I have at home. I got off balance a little. Right inner side of hip was tight (I had tried to work on it a little the night before). I was expecting sore knees for the box squats with how much stress suited work puts on my knees and with the driving but they felt fine. Regular box touches were ok now that I was used to the setup. Band rows good. Push ups were ok. Hip airplanes were easy. Needed these today. Stretched the biceps too. Felt good here. Then on to event stuff. Log clean and push presses as has been the case so far this cycle. Can’t really say it is light with the top weight going up each week as we are over 85% of my best clean and push press as the weight. Log was longer than the ones I’ve used. I was worried that I was going to strain something in my arm just getting it out of the bar holder. I had a bad choice of shirt on I guess as it was feeling slick. Haven’t had that issue with the new clean style I’ve been doing but I guess it is still something. Put belt on earlier this time so that I got in some work to get used to how it felt when I’m breathing on the lift. Legs doing surprisingly well considering the drive beforehand. 260lbs I’m not sure what happened on the dip for leg drive but I think it went too far forward or something because I went down more than I usually do and bit herky jerky but the weight still went up easy. Then it was time for yoke. Goal was the same as last session but 20lbs more on the top set. Had enough room inside to do the planned 60’ run. But it didn’t happen. The area for moving events was on turf. I had no second thoughts on that or even thinking that would do something but boy was I wrong. I noticed that with just my first set I just felt slow and the weight felt heavier. My lower back was feeling pretty beat but it was last time I did yoke and I hit speed and weight PRs. I knew it wasn’t just having an off day after a few more sets with the 50’ run where it became apparent that the turf was adding something. It was making the weights feel a lot heavier, like at least 100lbs more than what I had on the yoke. The ground had “give” and there was resistance against my feet. 900lbs for 25’ was a bear. Took me about 3.5 second longer than last time. I took my time getting setup for the “longer” run. Just told myself to just go until I couldn’t. One drop and I would stop. Getting it even an inch would be a PR for after my injury. Yeah this was not fun. I slowed to a crawl just short of halfway and my legs just wouldn’t budge anymore from fatigue and down it went. I’m not too discouraged as I was just shy of 40’ and I could’ve grinded out that distance with another pick in the 60 seconds time limit at the show. Just got to see if this training reflects on hard ground next time. Then it was stone time. I was supremely anxious. I didn’t put the weights away from yoke as I wanted to see if I could even do stones as if I couldn’t then I would be ending the workout then and there. Lucky stone shoes and lucky stone shorts on. Stones were in an annex loading dock type place. Stones were dusty. Tested things by getting myself into position to lift the 225lbs and no pain applying pressure so I figured it was safe to proceed. Been so long since I had tacky in my hands. Again with the 225lbs stone and this time just a pick and not quite lapping it. No issues (other than balance haha) and I setup the first stone series. Jenkins’ old platform so I could actually do a series to decent heights. Every load would be above contest height. Still some hesitancy with the pick on stones but no pain. Weights were easy the first series but the dirtiness of the stones did have me a little concerned with the 285lbs stone. The next set has had a bit more use so not quite as dirty. This was to be a “medium” series. Felt good but foot work to the last stone was off and I definitely rushed it. I think I was worried about resetting and my back was feeling quite toasty. I asked Barry based off that last run what he thought I should do for a single to the highest platform and he said 350lbs. He’s got more years and injuries so I deferred to him. My plan had been to do 407lbs but maybe do 370lbs. Well 350lbs went up well so I asked to do the 370lbs stone. As long as I wasn’t feeling any discomfort I was golden. That one went up too and had to ask for the 407lbs stone. I’ve done this one before in competition and for a few reps but never to this high a platform. A bit tougher to break off the floor. Right hamstring got really tense. Knew I was going to have to buff that out later. Lapped it low (glad I haven’t forgotten how) and got everything squared up and extended to load it. Really happy to have gotten to that after all the issues. Way easier than stone of steel since I don’t have to crush it as much with the tacky. Still not 100% on doing that. Took a while to put stuff away and clean up tacky. Drove home and cleaned off before stretching and doing soft tissue work. Got to keep watch of everything. But the car buffer thing seems to be working.