March 3, 2018 – Week 3, 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

Biceps Stretches
20 Seconds
20 Seconds

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

I-Beam Farmer’s Walks
With Fat Gripz
122.5xpick
122.5x50’ in 5.98 seconds
200x50’ in 8.05 seconds
Removed Fat Gripz
250x50’ in 7.33 seconds
300x50’ in 8.92 seconds

BiggDoggStrongg Frame Hold
600 for 60.44 seconds

Sled Drags
275x100’
435x100’
595x100’

Stretched

Comments: Didn’t get my usual walk in after work the day before. The Arnold was happening and I had to get up early as I had plans after training on Saturday. I knew my legs would be sore the next day but I needed the sleep. Legs were sore walking into the gym. Hips tight and so are hamstrings from the squats and deadlifts. Gym had a few people when I got there but ended up packed (for the strongman crowd that is) once things got moving. I wasn’t expecting this many people with the competition next weekend haha. Warmed on the bike. Easy and felt good. Calf raise work was stupid easy. Nice and springy feeling in my calves. Sumo box touches no issues. Box squats also felt good. Regular box touches felt pretty crisp. Band rows good. Push ups were ok. I keep expecting my shoulders to be achy but thankfully they are not (right side). Hip airplanes were easy. No balance issues. Stretched the biceps too. Then on to event stuff. Started things off with light log presses. Still light for now but getting up there as I continue to increase by 20lbs each week. I had to wait a bit to use the log at the start. Changed it up again from doing it off of plates until I got up to enough weight to use the 45lbs bumper plates and then did it from the floor. I have no idea the setup for Beast of the Bluegrass so mixing it up should have me prepared for anything. Trying to keep my form the same every rep. Locking my upper back and lats after a breath and then going. Standing up fully with the log had felt weird at the start but it is really making a big difference with the clean and it takes a lot of pressure off the biceps. Felt very powerful up to 160lbs. That dipped forward a little bit. Bumper plates on for 180lbs and up. 200lbs I don’t know what happened but I “hopped” backwards. It went up fast but it wasn’t what I was trying to do haha. After 180lbs, I started to “let go” of the log after it go below my knees. Save the back a little and hopefully will prevent my from hurting my hand on a Bartos Boss Log if I end up using it in competition again. Belt on for 240lbs. Went up easy but the belt messed up my breathing. I’ll need to put it on earlier next time so that I can get used to it and not feel lightheaded on the lifts. I’m feeling more like I’m getting the weight up and back rather than forward and I don’t have to think about it. Farmer’s walk and grip stuff was up next. Plan today was to work up to 300lbs for 50’. The suggestion was to used “thicker” handles for the warm-ups so of course I bought Fat Gripz to put on the I-Beam handles. These handles are thin so they fit and they can rotate. I did a pick just to make sure that I didn’t bite off more than I could chew and got to work. Empty implements were easy. 200lbs was different ball of wax. Almost lost my grip near the end. Much more challenging than I was expecting. Grips off and belt on for 250lbs. Most I had done on farmer’s walk since the biceps injury had been 225lbs so it was going to be interesting to see how this went. Easy, .02 seconds shy of my best with this distance and weight and that is with a 2” higher pick. I didn’t know this until I got home to review my records and video. 300lbs up next. Chalked up the hands. It was a little daunting but I knew it was something I could do. Easiest this weight has felt on these handles and got sub nine seconds. Fastest I’ve done this kind of weight so happy with that. Next up was grip work. Originally it was just going to be the farmer’s handles I just did for time but since the goal was working the grip, I just put the same weight on the thick handle frame. I was hoping to get a minute. Felt comfortable at the start, like I was going to get bored. But then it got tough. More so with my tarps and upper back getting tired so they were getting pulled down and compressing stuff in my neck and arms. I knew I had to get a minute though before I stopped. Feeling it in my right arm. Broke a minute and put it down. Last thing for the session was sled drags. Unlike last time, it was working up over three sets. And the plan was to beat last time by 20lbs. Going to be tough. I took big jumps so that I would be ready for my top set. 275lbs I couldn’t quite get the full lean back since it was about the same weight as me. Much better with 435lbs. But the camera battery died so I didn’t get to see it all on review. 595lbs was going to be tough. 575lbs last time had been tough and I had to stop few times to finish that one. Just got locked in and told myself I’d finish it and got moving. It started out pretty good but I got tired and hit rough patches so I had to restart and keep going. But I wasn’t going to let it stop me. But I also wasn’t going to let it devolve into a stand a full body row. Finished in just around 75 seconds. Legs were beat from that, especially my calves. Put stuff away, stretched and used a car polisher/buffer to do soft tissue work on my right biceps, pec and deltoids. Got to get one of those.