June 30, 2018 – Week 8, 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

Yoke (with drops)
200x100’ (drop at 50’) in 13.75 seconds
300x100’ (drop at 50’) in 13.37 seconds
400x50’ (drop at 25’) in 8.45 seconds
500x50’ (drop at 25’) in 9.34 seconds
600x50’ (drop at 25’) in 10.74 seconds
700x50’ in 8.76 seconds
800x100’ (drop at 50’) in 28.50 seconds PR+13.86 seconds

Keg Load Over Bar
150x1 to 70”
200x1 to 70”
250x1 to 70”
275x1 to 70”
300x1 to 70”
325x0 to 68”
325x1 to 68”
350x0 to 68”
350x0 to 68”
350x0 to 66”

Stretching

Comments: This was the last heavy workout of this training cycle. A rematch of last time. I was feeling a little off as I had not gone for a walk since Monday of this week. It got too late on Wednesday and it was in the mid 90’s on Friday. It was going to be even hotter today so it didn’t make sense to wear myself out walking in that heat. Also figured it was important to rest with the bulged disc area acting up a little. Sleep and ibuprofen had me feeling rested in the morning. I brought a cooler with all my ice packs and frozen water bottles in case it got to be too much today. New equipment at the gym with a conan’s wheel/viking press and a toss for height station. It’s great seeing this happening frequently at this gym. It was definitely hot today, even inside with the fans. I just felt warm being on the bike, let alone even pedaling on it. Calf raise stuff was easy. Nice and springy. Some tightness but not nearly as much as other days this week. Goblet box squats after that. Knees ached but not as much as I was expecting or could be with my knees. Really thinking about sitting back on these first to get the hip hinge as well as opening up the hips. Knees were a little achy on the RDLs too but this was the best they’ve felt the past two weeks. Band rows were great as were push-ups. I was worried these would feel off as they have this week but felt ok. Easy plank hold followed by the biceps stretches. Least amount of stress on the shoulder for planks so far since it became an issue. Really needed those biceps stretches. Hip swings weren’t bad either. That was it for the movement prep warm-ups but I had to wait for weights. Today was yoke and keg load and two of the three yokes and the entire lanes were in use for people training for a yoke medley coming up at the end of August. So I helped a fellow competitor use a deadlift suit for the first time as I waited. Yoke after that wait and it was the same plan as last time I did yoke. I did two runs with no weight on my back and held my upper body flexed like I had a yoke to test out my knees and get myself warm again. I used the lighter rouge yoke today. I wanted to not get too comfortable with one over the other. I figured I needed a set to still warm-up to get into my top gear so I did it empty and then went with the 100lbs jumps. Knees were aching just bending to get under the yoke so I played around with my position a bit to see what felt less stressful. I really didn’t want to have to put on knee brace or the copper sleeves. The next run definitely felt like I had gotten good and ready to go. My timing was off on the turn for the repick. But the weights were light enough that it didn’t matter. On 500lbs my right arm was gripping lower and on 600lbs I rushed the pick and ended up carrying the weight higher on my cervical spine. All the working up sets besides 200lbs were improvements over last time I did these. I had no feeling of instability. 700lbs would be the next test for the straight shot run. My left leg didn’t want to cooperate with me last time near the end of the course. Didn’t want that to happen as it would mean there was a problem and the goal set would be a terrible thing again. This felt good and it was sub 9 seconds. .Just under a tenth of a second faster than my best 50’ run with this weight. Then it was time for 800lbs for the contest run. I was nervous but not as nervous as I was last time. With how working up sets felt, there was no way this was going to be as bad as last time. First leg was good. I may have not gone top speed to ensure I was in control on the drop and to make sure I had enough there to get back. Took a moment on the repick but I feel this was faster than last time. This time on the second leg, I knew I had it. No stank leg flaring up on me today. Under 30 seconds which was my goal this training cycle so pleased with that. Moving events should be good for the show and be competitive. Then it was keg again. I liked keg at the start of this cycle but this going over 5’ BS is wearing my patience thin haha. Same as last time with the starting light but starting the bar at 70” this time. I was alone by the time I got to keg load so I figured it didn’t make sense to keep loading and unloading weights in the power keg when I can just get the kegs and rotate them out until I get to 350lbs. I had on all three of my copper sleeves; arm sleeve on my left calf and the knee sleeves on my biceps. Idea to keep them from getting too bruised from the kegs. The extra height was definitely noticed right from the start. Up to 250lbs I was able to throw it up and over. 275lbs that was taller order. I probably could’ve dropped it down to 68” but I figured it was a technique issue and if I got the timing and full extension, 300lbs would go over no problem. I was right thankfully. But I lowered it for the next one. I wasn’t ready as I messed up the timing with 325lbs. I tried to readjust and I felt so much cracking and popping in my lower back on the right side. I was worried that I had damaged myself here and laid down with the rehband belt still on. I was good, just going to be feeling beat up the rest of the day. Retried 325lbs and got it this time. Then the power keg. Wishful thinking trying for 68”. Again a miss. I stupidly tried again, thinking that going from keg to power keg might have made me not be just ready. This second attempt was closer but still no dice. I lowered it to 66” but like last time, I wasn’t able to manage it with the previous failed attempts. Still hitting extension so it’s not all bad but it is making me realize how much harder getting that pop and drive will be after yoke. Put stuff away and closed up, realizing I had locked my wallet in the gym as I got to my car. I was able to schedule to pick it up the next morning. I’m ready to deload and get this contest done with.