June 23, 2018 – Week 7, Day 3

5 Minutes Misc Stationary Bike

Leaning Calf Raises
BWx30

16” Goblet Box Squats
20x25

Shoestring Romanian Deadlifts
45x20

Band Rows
MMBx20

Push-ups
BWx15

Bodyweight Plank
20 Seconds

Biceps Stretches
20 Seconds
20 Seconds

Front to Back Hip Swings
BWx10/10

Side to Side Hip Swings
BWx10/10

Keg Clean and Push Presses
27x4 (alternating Left Side cross body and Right Side same side)
50x2 (alternating Left Side cross body and Right Side same side)
80x2 (alternating Left Side cross body and Right Side same side)
100x1 Right Side (same side)
125x1 Right Side (same side)
150x1 Right Side (same side)
175x1 Right Side (same side)
200x0 Left Side (cross body)
200x1 Left Side (cross body)
225x1 Left Side (cross body)
225x1 Left Side (cross body)
225x1 Left Side (cross body)
225x1 Left Side (cross body)
225x1 Left Side (cross body)

16” I-Beam Farmer’s Walk (with drops)
125x100’ (drop at 50’) in 13.53 seconds
225x50’ (drop at 25’) in 10.93 seconds
275x50’ in 8.07 seconds
325x100’ (drop at 50’) in 25.24 seconds

Stretching

Comments: I managed to get to bed early on Friday so that I could be well rested for training. This week has been exhausting at work. I have scheduled breaks but I’ve just worked through them due to how much work there is to do. Maybe I do need a vacation or break of some kind. Day was a bit more overcast. I didn’t wear any knee sleeves as I think while they keep them warm, they are causing issues if they are on too long I think in the lower leg. Left shoulder is still buggy but I don’t think going to the chiro will do much of anything if it feels the same after the last adjustment (which helped my knee for sure). Did some soft tissue work on my right calf and hamstring before getting to the workout. Bike again. I feel that while it is uncomfortable, it does a better job warming up my legs. Calf stuff was good and easy. Goblet box squats were ok. Some knee aches but not as bad it has been the past two weeks. This was probably the best these have felt. Working on sitting back and spreading the knees/hips. RDLs actually felt not half bad today. Knees have been achy on these this week. Band rows were easy. Push ups I made sure I did them through a full ROM. Made these harder on the triceps. Got to not shortchange these and do them controlled like the goblet squats and RDLs. The plank was easy and I tried to see if changing positions and placement of my arms changed how it felt on the shoulders. While maybe it did feel less, I feel it when I finally relax so not sure if this is something that will improve on the weighted version. I did consciously flex my pecs and lats this time. Biceps stretch I used a different setup as the benches were in use but it was just as good if not better. May try to use it next time too. No issues with hip swings. Keg press was back again. Plan was just to work up to 85% for five singles with whatever rest I needed. I had thought I knew what to do but I’m still tinkering around with form on these. Not the press part as I feel that part is pretty solid. It’s getting the keg into position for the press. I’m basing things on the assumption that my shouldering to the left side is stronger for today’s session. I wondered if I could do the same ejector seat style to the same shoulder, and not have to do the cross body journey. I had figured the same side attempt wouldn’t be good due to how long my levers are for my arms, hence why the cross body seems to work. So I tried it out. The same side seemed to be quicker. But obviously that may change with weight. Perhaps it had to be quicker to get it to the shoulder, not that it was quicker. 80lbs felt about the same and I didn’t want to do more volume than necessary since things are winding down so I went with same side style. I also stuck with just using regular kegs so less time changing weights and having to wait on other people to use the Power Keg. I noticed that it was becoming harder for the shouldering of the keg and that I may not even be able to get the planned weight up to the shoulder this way so I knew to switch back to the old standby. However, I wasn’t ready. I had expected it to be faster coming up and mistimed it with the 200lbs keg and hit myself in the face. Not a good start haha. I reset and got it after that. Some sets my knees ached and other’s it didn’t. It was more if I made some movement to balance or I had to put more “knee” into the shouldering. 225lbs is definitely more than 85% based off the numbers I was using from last time. But honestly, it is probably about right. The shouldering got harder each single so that was closer to 90% but the pressing was super easy and probably closer to 80%. I may use the other side as my attempt at the contest. Next up and last thing for the day was farmer’s. This was to be the same workout as two weeks ago with the weights, distances and jumps. The 18” pick height farmer’s walk implements were in use and since I didn’t want to wait to start, I went with the 16” pick ones from the old gym. By putting 2.5lbs on the handles, I could get exactly the planned weights. I did a 50’ length run with no weights to make sure my knee was good to go without any extra support. Light weight to start. Lower pick height caught me off guard a little on the repick more than the initial pick. That apparently cost me .10 of a second from last time. This was more evident with 225lbs. I felt slow on both picks. Just under .20 of a second slower on this. The lower pick height and possibly fatigue in my core from the planks, beltless deadlifts and slow keg shoulders could be effecting things. I figured I’d do better with the straight shot as my foot speed was feeling good. 275lbs felt great. Just over 8 seconds. Had to stop the handles from ramming into some’s gym bag that was at the other end. Then my nerves got to me for the last one. It is ridiculous since I’ve done this twice already this training cycle. But I took my time getting things in place. I kept burping from my stomach turning but finally that went away. The pick was slow but I felt in control and setting a good place. The repick was a nightmare. I almost thought it wasn’t going to go. I had the collars on this time to keep weights from popping off the handles. This 2” pick difference is no joke for me. But I got it up and started moving again. Just shy of two seconds faster. So close to being under 25 seconds. I think with the 18” handles, that would’ve happened today. But this is also good as I should be ready if the handles are not very good at the show. Ice packs stayed coldish this time with a frozen water bottle. Home to stretch and relax. One more hard week to go.