5 Minutes Misc Stationary Bike
Leaning Calf Raises
BWx30
16” Goblet Box Squats
20x25
Shoestring Romanian Deadlifts
45x20
Band Rows
MMBx20
Modified Angled 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 5.79 seconds
117x50’ in 5.46 seconds
207x50’ in 6.87 seconds
207x50’ in 6.78 seconds
297x50’ in 9.63 seconds
297x50’ in 8.93 seconds
BiggDoggStrongg Frame Hold
570xpick
640xpick
710x42.55 seconds
Keg Over Bar (60”)
150x1
200x1
250x1
300x5
Sandbag Carry (turns at 50’)
150xpick
150xpick (bearhug)
200xpick
200xpick (bearhug)
250xpick
250xpick (bearhug)
306x100’ in 19.67 seconds
306x100’ in 21.59 seconds (bearhug)
Stretching
Comments: Each week at work seems to be more stressful than the last. Something has got to give. I think that because I knew I’d have the next three days off (Saturday to Monday) that my body just decided that training didn’t need to happen Saturday and slept in an additional 4hrs. All my joints had ached on Saturday. Had me slightly worried I got the flu (never again!). Still felt like an achy piece of crap the next day but a well-rested one. Driving was much better on Sunday compared to most Saturdays. Had to finally break out the warm-ups and gloves this weekend. I wasn’t expected anyone to be there and the front lot was being paved so I had to hope that the desolate looking storefront that said “no trespassing” wouldn’t have someone tow my car. I have to assume they have a sign as they aren’t there to say it themselves right? But there were a fair number of people training today, just nobody that I knew that well that stuck around when I started lifting. Warmed up on the ole’ reliable exercise bike. Nice and easy today. Calves felt ok, some ankle tenderness in the left side. Felt easy though. Goblet squats after that. I tried to initiate both the eccentric and concentric on this with the hips. Trying to keep a more perpendicular shin angle to see if that didn’t bother my knees as it might be why they are aching and not “recovering” week to week as training weights increase. They ached quite a bit. But I can’t tell if that is from just everything aching or if that change up did anything. I’ll have to keep note of changes the next few times. RDLS my knees were achy but my form felt good. Just going to have these days with the joints I guess. Used an older style smith machine to do the angled pushups on. Adjustable height and a fair bit more stable than what I was using at the Y to do these. Again, not great but better than nothing. Certainly better than the last workout at least. Adjustments at the chiro don’t seem to be doing enough, hopefully the deep tissue massage for Monday helps. Plank was nothing really. Biceps stretches felt good. Needed it for the right side especially. Hip swings felt pretty good. Left hip needed it today. Then event work. Farmer’s walk to start off the day. I didn’t feel comfortable asking for someone to film the sets so I setup the camera as best I could to try and get my times. Not as accurate so probably a little faster (fractions of a second) on these. Goal was work up to two runs at top weight like last time. Worked out to two plates per post so I figured I’d do 90lbs jumps per set. Knees ached and I felt off the first set with the empty handles. I figured that it would be best to do two runs at the working up weights with how big the jumps were for all sets. Much better than second set with the empty implements. Second set was close to my best empty run. Added plates and put on the rehband belt. I was a little cautious with the right side oblique. Still don’t know what happened there but got to keep an eye on it. That set felt ok but I knew I could do better. Managed to beat my best by a little bit on the second run. Then the heavy stuff. Hard belt on for this one. I was not prepared for the pick to be so difficult. I was expecting to lift and go. It felt heavy, like I might not finish this run heavy. It definitely threw me off. Sub 10 seconds but pretty bad compared to my best runs. I’ve done 300lbs on the 16” handles in 8.92 for instance. So things needed to improve for that next run. Much better run getting under 9 seconds. Hopefully next time this comes around I can improve with +300lbs per hand to be close to these times. Frame hold again. Plan is 10-20lbs each time this comes up but I always going to shoot for 20lbs as long as I can. With how I was feeling, I thought it best to do some “warm-up” picks. It was a good move I think as it gave me some additional rest and let me get a chance to figure out the best stance as the empty frame felt tough to move today. Adding 70lbs felt slightly better. This would be the first time I’ve put over 700lbs on this particular frame. Never really got a chance to try more in the past. It was going to be interesting to see if I could keep hitting the goal time limit. As is usually the case, it feels heavy and I’m always surprised I get past 10 seconds with this thing. Sure my grip is struggling but it seems more like my upper body is what fails under the strain. I feel nerves being compressed and its usually the feeling that my forearm muscles are about to detach from my arm that follow the weight down. I seem to be hitting just above 40 seconds every time, despite the increase in weight by 42lbs since the first session. It will be interesting to see how far I can push this. Keg load after that. Despite increasing the weight, this actually felt like a deload. The plan was 300x5, which is a lot easier conditioning wise than 275x10. I felt it was best to do actual loads to warm-up with the decreased volume of the top set, taking 50lbs jumps. All very easy lifts. 300lbs is only tough to pick up off the ground to my lap with how far out in front of me the keg is. After that, it is nothing. Taped thumbs again as that seems to help. Top tire so that it didn’t get away from me and drop straight on the floor, though it did make for a messy return some times. I took my time with these as I knew there was no sense rushing with the sloppy returns. Still managed to get all five reps in under 60 seconds. Last item of the day was sandbag carries. Not enjoying the sandbags as I get up in weight. But I realize they are a necessity. Last weekend, we made a heavier sandbag using sand and lead shot. Sand is still in the bags (mostly) so it is a lumpy bag. Ended up being just over 306lbs but is smaller in size than the 250lbs and 275lbs bags. I was going to most likely be giving that bastard bag the maiden voyage into the unknown. We had no idea if it would even hold up. I figured a good warm-up was going to be needed, despite the keg work. 300lbs keg is nothing really with the handles but a +300lbs sandbag is no joke. I’ve not attempted to lift one above 300lbs before. I did 50lbs jumps like the keg and alternated pick up styles. I also made the drop spot smaller so that I work on practicing placement as that will be key in a carry medley (with no loading). This sandbag is tough. I’ve lifted three other 300lbs sandbags before and this was the toughest. So much so that after the workout, I reweighed it make sure we weren’t off by like 50lbs or something. The first run was sideways hold. Despite bathing in chalk, the spots that seemed to be effected was mostly my hands and wrists. It felt so dense and I couldn’t pull it up higher onto my body. I knew this was going to be slow run but I was actually worried I’d drop it before the 50’ mark. I managed to make it back to home base in under 20 seconds. No clue how I pulled that off. I hoped my chances would be better with the bearhug style. Nope. While grip was better, this was a harder lift and run. The shorter bag made it a lower pickup height. Hamstring immediately lit up once I stood up and took that first set. Had to grunt off the pain of it occasionally give me a groin tap every other step too. I was so glad when this was over. Had a stitch in my right side running up and down my oblique that took a bit to go away. As long at this bag holds up, it and I will get very familiar these next few months. Stayed at the gym to stretch and cooldown before driving home. Going to need some more rest and recovery. Probably food too.
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