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
18” I-Beam Farmer’s Walk
117x50’ in 5.43 seconds
207x50’ in 6.83 seconds
277x50’ in 7.62 seconds
277x50’ in 8.09 seconds
BiggDoggStrongg Frame Hold
690x43.33 seconds
Keg Over Bar (60”)
175xpick
225xpick
275x10
Sandbag Carry (turns at 50’)
275xpick
275x100’ in 14.88 seconds
275x100’ in 17.60 seconds (bearhug)
Stretching
Comments: Very stressful day of work yesterday. Had to vent a little. Ended up staying up a bit later than I was wanted to. Meant I hit my snooze button like a dozen times the following morning until I felt I had slept enough. Gym was packed. Lots of people, doing lots of things. Evan had a photoshoot for one of his sponsors and Omar was in charge of media. Of course I had to tease a bit haha. Brian and Lyndsey doing their last workouts before SC Nats and Sarah doing some Official Strongman Games events. Everybody had their thing so kind but didn’t end up being too difficult to coordinate. Warmed up on the ole’ reliable exercise bike. Nice and easy today. Welcome easy coast compared to the virtual bike stuff. Calves felt ok. Felt much springier today and not as tight. Goblet squats were also ok. Felt like they were achy in the knees but no pain. RDLS felt ok, trying to keep the back rigid. Band rows were super easy and needed. Push-ups felt ok, shoulder joints were achy today. Plank was ok, felt some achiness in the right shoulder. Biceps stretches felt good. Upper body not as tight as it was Thursday. Hip swings felt pretty good. Right hip needed it. Then the event work. I had to wait a little bit for the lanes to clear up (photoshoot and some weird “fight” training). Farmer’s walk to start off the day. Able to have someone film this time. Empty implements were stupid easy. Plan was to work up to top weight and do two sets. Weight would be just under 275lbs but it was easier to just go slightly above. Didn’t feel like I needed another run with the empty handles to get going so I put on a plate for the next set. Felt good, I figured I’d have a good day. Sub seven seconds on that. Hard belt on for the top weights. Went for the belt to be at the tightness I usually use for the heavy runs. I may need to do a jump in between eventually so that I can break in the belt a little more for breathing as I definitely felt light headed near the end of that first run. Only two tenths slower than last time with 20lbs more per hand and sub eight seconds which is a PR for this weight. I felt the pick was slow but I moved quick. Second set I thought I was moving faster because the pick felt better. But it appears I wasn’t hitting that top gear all the way and was about half a second slower. Both runs were better than my previous best time with this weight for this distance. Frame hold again. 10-20lbs more than last time depending on how I felt and if I could get it to be within 30-60 seconds. I didn’t have microweights last time so what I had as 670lbs was really 668lbs. I know I said 2lbs doesn’t matter but that was the day before. I brought them this time so that my weight was 690lbs. I knew this was going to be a bit tougher. Just not sure how much more. No warm-ups as I felt that the jump from my last set of farmer’s walk wasn’t that big a gap like last time was. Also didn’t have to worry about cookout stuff haha. Definitely felt heavier in my hands haha. I was wondering if I was going to get past 15 seconds with how it felt. But I managed to gut it out and dropped it just a little over a second short of last time’s time. This appears to be the most I’ve attempted to lift on this frame. I plan for 20lbs more next time so this will get interesting. Keg load was next. Not looking forward to this. It gets exhausting. Last time my “return” was too effective and kept banging into my shins and giving me bloody spots and bruises. However, doing away with that meant the set was going to take longer. Easy picks with the weights to warm-up. Taped up my thumbs to keep from damaging them. I notice more pressure on them as the weight increases and I try to brace to get extension. My setup was a tire with a mat on it and lighter kegs surrounding it to keep it from rolling away. Felt okay at the start. Rep four I lost count a little. Couldn’t tell if it was five or four so I just said it was four so that way I made sure to at least get ten reps. Keg feels like nothing in my lap, just so far out in front of me as I pull it up my shins. Didn’t seem to matter where I placed my hands to extend. Extension didn’t feel like a problem. Rep seven the keg escaped. Halted the pacing I had going and allowed my body to get tired more so than it had been with that momentary break. Took my time with these last few reps as I wanted no mistakes. This was tiring and dread doing this again with the heavier sandbag. Speaking of sandbag, that was the last item for the day. Carries for speed. I fixed up the 275lbs sandbag with some gorilla tape at the top. For whatever reason, it feels less “packed” than the 250lbs bags, more alive. Brian had found another “dolly” to use for moving stuff and it was larger so it seemed like it would work well to move the sandbag. I picked up the sandbag and dropped it from waist height on the dolly. This action crumpled the dolly. Must have been why it had a note that said “free” on it. So I had to get the hand truck. The extra 25lbs were noticed on the pick. First style was as if I were going to load it. Felt much better this week as I was within a hundredth of a second of my fastest time with the 250lbs bag. Second half of the course I was much faster. Having a hard time building up the speed and then gauging the strides I need to get to the line for a quick turn. Bear hug style was a different story. It was tough to get the sucker to stay upright, collapsing under its own weight. Just seemed longer, couldn’t carry it high enough (I think I thought it would be faster to pick and go rather than try and adjust it to get higher) so it was on my legs a bit. Hamstrings and glutes were smoking after this was done. About three seconds slower than the last run. However, still good compared to what I was doing earlier with sandbags. Home to stretch and recover.
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