August 12, 2018 – Week 3, 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

Mouser Block Presses
123.5x1
152.5x1
182x1
EMOM
211x1
211x1
211x1
211x1
211x1
211x1
211x1

Wide Grip Deadlifts
135x2
185x2
232.5x2
282.5x2
335x2
387.5x2
Added Straps
437.5x2

18” I-Beam Farmer’s Walk/Keg Load
117x100’ (turn at 50’)/150x3 to 60”
202x50’ (turn at 25’)/200x2 to 60”
252x50’ (turn at 25’)/250x1 to 60”

18” I-Beam Farmer’s Walk/Keg Load/18” I-Beam Farmer’s Walk
302x50’/325x1 to 60”/302x50’ in 35.73 seconds

22” I-Beam Farmer’s Hold
352x31.13 seconds

Stretching

Comments: Left shoulder has been super achy the past two days but it feels good today. Right lower side of my abs feels a little crampy at times. Not sure what that is about. It comes and goes. Maybe hip flexor too? Possibly delayed response to the block carries as this got them sore last time tood. Powerlifting meet was on Saturday at the gym so I had to train Sunday. With how the week went, it was good this happened as I had to take a day to just catch up on sleep. Got some sleep Friday night and Saturday night. Mowed the lawn on Saturday. I got up around when I should be getting up to train today as I needed to be home early for family dinner. Out to Lancaster to train. I wasn’t sure what to expect as I’ve only been out to train on Saturdays and I knew the place closed earlier Sunday. But there were people there so as long as that was the case, I was good. On to the bike for warm-ups. The bike felt good on my legs. Calf stuff was good and easy. Goblet box squats were also good. Held the kettlebell up higher like the dumbbell and I had no knee issues. Will have to see how this goes for next week. RDLs felt great today. Band rows were easy. Push ups felt great too. Barely any shoulder ache. The plank was easy, lost count of my time. Biceps stretch felt good too. No issues with hip swings other than my right hamstring feeling really tight right behind the knee. Did some soft tissue work on my quads, hamstrings and lower back before starting the workout. First thing was block press as has been the case this training cycle. First time though it was not just work to a top single. EMOM workout has returned. Get about 80% and do seven singles. Be kind of tricky to see how it would go with numerous short rest singles with the sweat and the chalk. 30lbs jumps worked out just right, though about 2lbs more than expected for the working weight. Some reps were good to great and others were bad. Second and sixth single stick out as bad ones to me. Second I got off balance and had to let it settle and sixth I rushed it and I pretty much strict pressed with a split stance. Best lift felt like the last one. It is had controlling that thing back down to earth. Got one more session with it left. After that was wide grip deadlifts. Same thing as last time but doubles with smaller jumps. I was keeping an eye on my right side abdominals on these. I felt good with these. I was almost tempted to go with no straps for the top set but I didn’t want a repeat of last week being overconfident and having to pull them out for a single lift. Not sure if just the strapping to the bar but it felt tough this time. I don’t think I’d have pulled more than a single without the straps in good form. First rep felt a little slow but second felt strong. Probably another 3-4 reps there if pushed. Hopefully deadlifts regular style next week feel good too. Farmer’s and kegs after that. With the online qualifier events, this got changed a bit. This was going to be similar to the workout from the first week but now the work-up stuff was modified. Instead of the medleys, it was farmer’s walk with a turn and then keg loads. Three loads first set, two loads the second and one for the third. Farmer’s felt good the lightest set. Turn felt good. Keg was stupid light. I just threw it over the bar. I had thought about standing it back up each rep but I just rolled it back in and just loaded it as is. The next two sets had the distance halved for the farmer’s walk. This was really though for the turn as I had to make a sharper turn to avoid my keg setup. I felt good moving with the weight but that really tight turn made it much harder than it should’ve been. 252lbs was a struggle as it came across my legs from the overcorrection. Keg was easy both times. Then it was back to the medley at the show. Kind of. Farmer’s walk into keg load back into farmer’s walk medleys. Bumped up a bit from last time with 302lbs on the handles and 325lbs for the keg. My legs didn’t feel so heavy today (they did walking into the gym) so I figured as long as my grip and lower back were good, this was happening. I felt in control on the way down. Drop at the line and I see a 2.5lbs chip jump off. There weren’t enough collars to secure the weights like usual. Can’t worry about that now, on to the keg. 75lbs jump in keg weight was going to be interesting. Not something I can just toss over like 250lbs. Got it up nice and high and threw it over. Had to catch the cookie and get it back on the handle before going. I took a bit more time to go as I wanted to make sure I wasn’t stepping on the bottom like last time. Can’t afford that mistake with 300lbs or so. Up it went and I felt like I was moving faster this time around. My stride felt longer, more confident. I did slow at the end I think. This should be tougher than contest conditions for this one with the longer course, heavier start and higher load. Not quite done for today. Last thing was grip hold with farmer’s walk. Advised to raise them up so as not to put too much strain on the back. Added another 50lbs and bumped it up to 22” pick height. Now it didn’t look like it too any effort to lift these but It felt like for an instant time froze trying to pick these up. Goal was to hold it until I felt I was about 3-5 seconds from dropping them. These thin handles hurt. Felt like it was cutting into my hand and I was going to drop them immediately. Only felt heavy in my hands. Felt like nothing on my upper back. I think I called it a little early but I had done 30 seconds. Of the right one fell over when I put them down due to how top heavy they were. Hung out a bit and stretched before driving home. One more heavy week to go. Can’t believe the time is so close again.