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
210x50’ in 5.57 seconds
300x50’ in 5.76 seconds
390x50’ in 5.94 seconds
480x50’ in 6.63 seconds
570x50’ in 7.20 seconds
660x50’ in 8.63 seconds
Sandbag Over Bar (60”)
150xpick
200xpick
250x10
Keg Carry (turns at 50’)
175x2 (pick)
225x2 (pick)
275x100’ in 17.50 seconds
275x100’ in 17.12 seconds
Plate Pinch Hold
96x75.18 seconds
Stretching
Comments: Didn’t want to get out of bed. It’s finally fall weather and the bed felt so nice. I managed to compromise and slept in 75 minutes. I had gone for a walk the night before and used the car buffer just about everywhere. Body feeling worn down. Lots of activity at the gym today. I figured I didn’t have anywhere to be today and I was going to be in for a long day with all the different moving parts. Warmed up on the ole’ reliable exercise bike. Nice and easy today. Calves felt springy but ridiculously tight. Knees were achy on the goblet squats. Definitely not feeling as good as they did last weekend. Joints felt stiff on RDLs but no real aches here. Band rows were good but my back was sore. Push-ups felt ok but my shoulders were tight and sore. So were my lower abs. Plank is nothing at this point. With how sore my abs were, I thought it would be tougher. Looks like staying still I can still do pretty well haha. Biceps stretches felt good, was expecting things to be tighter with how sore I was feeling. Hip swings after that. Felt ok. Yoke to start off the weights. Had to wait for a lane to open up as another gym member was doing medley work. I helped out so that I was keeping warm, focused and active. Didn’t want to cool down too much if I could help it. Anyways, plan for yoke was 65% for 50’. Worked out pretty good to just doing 90lbs jumps. Would be a little over the goal weight. Doing 90lbs jumps would allow me to go through the entire workout from three weeks ago as far as yoke to see if I was improving. Knees were achy but it wasn’t painful. Every set was an improvement in time from last session. At the start with the light weights, talking hundredths of a second difference but the gap widened as the weight increased. It was when I got to the hard belt that it went from hundredths to tenths. Belt on loose for 480lbs for close to half a second faster and then a notch tighter for 570lbs which was 2/3rd a second faster. Small but good improvements. Last run was going to be interesting. Lower back was stiff and sore and I was just hoping my joints didn’t break from under me. Physical and mental fatigue are building five weeks in. Run was ok but it could be better. But I seem to be improving so I might put these numbers behind me next time this workout comes around. Next was sandbag again. I didn’t want to do this today. 50lbs added to this stupid thing was going to make this substantially more challenging than it was three weeks ago. Did some warm-up picks and applied chalk to my body as if it were SPF50 sunscreen and I was going to the beach for a week. This was not going to be an easy toss session like last time. I have a habit of shorting the load with the sandbag at this weight but can’t do that today since it’s got to go other, now on the bar. Took my time with these. Hoping my abs don’t cramp up or I puke up my workout drink bending over. Rough texture of the bag opened my barely healed cut from deadlifting two days ago. Three reps in and I wanted to be done. Just told myself that I get ten and I’m done. Tenth one I was pretty tired and it just sort of plopped on the bar and I had to shove it over. Oof. Had to sit down for a bit to make the world stop spinning for a moment. Keg is way easier haha. Had a bit of an intermission before I could do my keg carries. Two sets of 100’, turn at 50’ like last time but more weight. With how long I was waiting to go, I ended up doing two sets of picks and an empty “run” down the course for 50’. The picks did not build confidence in me. 225lbs it felt like I was going to pull a lat standing up. Had to psyche myself up a bit for the first run. Keg did not feel pleasant on my midsection. Guts felt on fire, felt that I was getting little lightheaded and my grip was failing. I hesitated to adjust my stride so that I could make a quick turn for the way back. Body felt like crap but this managed to be over second faster than my first set with 25lbs less three weeks ago. Alternated sides and prepared for another round of discomfort. Still felt sucky but got the long strides going on the leg back. Managed to be a tenth of a second better than my best time. At this point, I wouldn’t be surprised if I was bleeding internally or peeing blood later. Last item for the day was pinch gripping again. I had hoped I would be given carte blanche to add weight since I got close to a minute and a half last time with 90lbs. But nope, only to go up 5lbs. I took part of the power pin we use for power stairs or duck walk and that was 6lbs or so and put it through the plates. I’ll need it when I and more weight over time. Hands have been feeling off. I guess more my fingers with the drier weather. I figured my grip would be good, just not sure on the skin. Like last time, felt tough after 15 seconds but I then managed to hold a minute longer than that. 9 seconds shy of last time but this was more weight. Took my time getting things away and stretching. My joints just felt all stiff and my abdominals needed to settle. Home to eat, recovery and then eat some more.
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