5 Minutes Expresso Interactive
Upright Exercise Bike
Leaning Calf Raises
BWx30
16” Goblet Box Squats
20x25
Shoestring Romanian Deadlifts
45x20
Band Rows
MMBx20
Modified Angled Push-ups
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
16” Cambered Squat Bar Box Squats w/ bands
45x9
95x3
Added Bands (+90lbs)
45x3
95x3
135x3
185x3
225x3
275x3
275x3
275x3
16” Jack Stand Pulls
140x1
230x1
320x1
410x1
Added Straps
500x1
500x1
500x1
500x1
500x1
Leaning Calf Raises
BWx15
16” Box Squats
BWx12
12” Box Touches
BWx10
Band Rows
MMBx10
Modified Angled Push-ups
BWx7
Front to Back Hip Swings
BWx5/5
Side to Side Hip Swings
BWx5/5
Stone of Steel Over Bar (60”)
138x1
182x1
225.5x1
270.5x1
314x0
314x1
342.5x0 (not tight, slid)
342.5x1 PR+6.5lbs
EMOM (kind of)
324x0 (not tight, slid, restarted)
324x0 (restarted)
324x1
324x1
324x1
324x1
324x0
324x1
324x1
324x1
Wide Grip Axle Hang
BWx25.91 seconds
Prowler 2 Drags/Pushes (turf)
85x93’/93’ in 33.33 seconds
175x93’/93’ in 38.15 seconds
265x93’/93’ in 52.71 seconds
Stretching
Comments: This week was something. Snow storm hit Thursday and the city was not prepared for it at all. Forecast had been 1-3” but ended up with 8.3”. Got out of work early but the driving was hazardous and took 2hrs to get home through all the gridlock. Gym was obviously closed by the time I got home and with the amount of shoveling, I knew my back would be beat. Next week was already going to be complicated with holiday traveling out of state. Had to do some shoveling the next morning too as the snow plows didn’t come until after I went to bed. Determination was to combine Day 2 and Day 3 for this week. I did nothing (besides shoveling) on these days off as my right knee was acting up and I didn’t want to risk walking at night and possibly slick conditions. I know how much it effected my raw deadlifting the last time we had a lot of snow the day before training and I had to shovel. This meant for a long Saturday as I wanted to keep using the same equipment I had been using for Day 2 sessions so starting at the Y and then after that part of the workout was done, go to Lancaster for the rest of it. The good news is that using a heat pack on my traps seems to be helping the shoulder thing a bit. So to the Y to start. I figured I’d setup my stuff for box squats and jack stand pulls so that I kind of had those reserved after I finished warming up so that I could get through this part fairly quick. Exercise bike felt good. My heart rate was definitely elevated at 160bpm highest reading but I felt really good and improved slightly on my best time through the course and best distance in 5 minutes. I guess it’s easier in the morning compared to a long day of work. Calves felt really loose and easy. Knees were somewhat achy on goblet squats but ok. They were at least better than the last two sessions ache wise. RDLs I felt ok as well. Band rows were good on the back, just some tightness from the shoveling (it was wet, heavy snow). Modified push-ups again. Still feeling a little off but way better than regular. I’ll keep at this until the end of these next few weeks until my shoulder is feeling better before I chance it. Plank was easy, just a little tightness in the abs. Then the biceps stretches. Not as tight as I was expecting they would be. Hip swings went well, needed these today. First part of the workout was a go. Back to using the camber squat bar. It looks like it will be the bar of choice for the rest of the training for this off season as it is harder than regular bar but is the easiest on my knees of the different specialty bars (and staying away from the manta ray). I wasn’t sure how these would go with the knee and having been away for 6 weeks. Also adding bands which I have never used on a cambered squat bar so that was going to be interesting. Idea for today was to work up to 55% bar weight with 15-20% in bands on top of that. Ended up working out to being light bands each side for about 90lbs of band tension at lockout (a little over). Definitely noticed the bands after getting to 185lbs in bar weight. Quarter, plate, quarter jumps seemed to make the most sense. Video is really something as I think I’m going down slow and then exploding up fast (even though it doesn’t feel like I’m moving fast) yet it looks like I’m barely moving any slower than normal on the eccentric. Working weight was definitely work. After that was again using the jack stands for rack pulls. As I thought, the working weight was for 500lbs for the EMOM. Singles reduced from ten to five though. Did plate jumps in singles. 140lbs and 230lbs felt like nothing. After that, it felt like something. 500lbs just 30lbs more than last time and those had felt pretty good. These felt like I had to put in a bit more effort to get started and were slower off the floor. I was kind of hoping these would be moving faster, showing I had a lot more in the tank for a max pull. Shins were pretty darn bruised by the end from where the bar starts. I was definitely putting in the work this morning as I had to bring out the sweat towel. Got things put away as fast as I could before I left for Lancaster. Commute was pretty good, only a little over 40 minutes to get there. Surprisingly packed considering I was getting there about an hour and a half later than usual. With the length of the drive, I did some movement prep stuff to get warmed up a bit (what I usually do to get ready for events at contests) and then put my warm-ups on at the gym as I set things up to keep from cooling off too much. The event work didn’t look like much on paper but I knew it would take time to get through the first exercise, the stone of steel stuff. Again, plan being to work up to a good single without any support gear and then do an EMOM. I have since located my receiver gloves so I can do them without effecting grip stuff afterwards if needed. My plan was do plate jumps and try for a new PR and then go from there as far as needing grip assistance or not. Form felt off. I kind of knew it would be as far as extension after the box squats against bands and rack pulls. My knees were really stiff so getting to the stone or adjusting in the lap was a bit more forced than I would’ve liked. I didn’t realize how much my form was off until I tried 314lbs. I was trying to pick the thing up like an atlas stone with tacky on it instead of getting down there and using my arms, back and chest like before. Got it easy after I corrected that. The next jump I figured I’d add 30lbs in weight and see what that came out to (as I expected that I could take the 10’s out afterwards for the EMOM weight). It gets tricky when I have four 45’s in it as being too high inside will result in the hemispheres not connecting. It is usually pretty obvious but sometimes the gap is so small that you don’t know until you try lifting it. Talking like a millimeter here. I noticed it as I was rolling it to weigh it but I figured that wouldn’t be a problem. It was. The pick was easy but the loose halves made it impossible for me to exert enough pressure to roll it up to full extension. It would’ve cleared my old training height but not 60”. Almost caused and injury when it came down as it hit the long I was using to block it rolling away and that hit Brian in the shins. I knew what was wrong and corrected it for the next set and I got it with plenty in the tank. I think +360lbs is possible by the end of this offseason prep with no support gear. I decided to go without any assistance for the EMOM. This didn’t start off well. I again, missed that it had a little gap and this caused me to miss the first load. So I had to rearrange and adjust plates again before trying again. Then my arms were too sweaty. So another false start. This was not starting out well. After those two false starts, I finially got things going, getting four in EMOM time. The fifth I just got too sweaty and tried it like three times before admitting defeat and having to wipe myself and stone down. So the fifth one I waited until the next minute came and got it. I then managed to get the last two EMOM style (though I had a miss on the last one initially I still got it). I don’t think I would’ve done it without everyone gathering around and cheering me on honestly. I know my arms will be sore tomorrow. This at least meant that the rest of the session would be over soon. Axle bar hang for time after that. I just had a feeling it was going to be tough today to even match my previous time. Same thoughts as last time. I took my time getting setup but for some reason, I just couldn’t feel like I was locked on to the bar. Especially with the left hand. I just got set as best as I could and hoped for the best. Still shy of my best time but I did manage to slightly improve over the last time I did this so that’s good. Yet another session of 25 seconds plus on the hold. Will I ever get to 30 seconds haha. Prowler after that on the turf. A bit of a change in that it is only three sets as opposed to five. Not bad but looking at the coming weeks, I will be sticking with the weights I pick with the goal to try and improve my time each session. So another thing I’ll have to keep track of haha. As part of combining the sessions, I could’ve dropped this like the weighted plank hold but seeing how it would be tracked going forward, I figured it was best to include to set markers. I had some technical difficulties with my very light first set as the straps kept on pulling out the posts. I managed to get that fixed. I was faster than I was expecting to be. I was going to take a decent rest after that but then my favorite Kendrick Lamar song came on so I figured I’d take advantage of that and did the next set right away. I definitely needing to take a break after that as I knew the last set was going to suck. Not so much the dragging part but the pushing part back. 265lbs would be 40lbs over the most I’ve tried on the turf. I had no doubts on the drag, but the push was going to be something else with it being slightly uphill that way. Legs felt fatigue near the end of the drag and I felt I had a good pace about halfway on the push. I slowed down a lot but I didn’t stop moving so I call that victory. Legs were swollen by the end and I just laid on the ground for a good while before getting up to put stuff away and stretch before heading home. Planning next week will be tricky.
Comments: This week was something. Snow storm hit Thursday and the city was not prepared for it at all. Forecast had been 1-3” but ended up with 8.3”. Got out of work early but the driving was hazardous and took 2hrs to get home through all the gridlock. Gym was obviously closed by the time I got home and with the amount of shoveling, I knew my back would be beat. Next week was already going to be complicated with holiday traveling out of state. Had to do some shoveling the next morning too as the snow plows didn’t come until after I went to bed. Determination was to combine Day 2 and Day 3 for this week. I did nothing (besides shoveling) on these days off as my right knee was acting up and I didn’t want to risk walking at night and possibly slick conditions. I know how much it effected my raw deadlifting the last time we had a lot of snow the day before training and I had to shovel. This meant for a long Saturday as I wanted to keep using the same equipment I had been using for Day 2 sessions so starting at the Y and then after that part of the workout was done, go to Lancaster for the rest of it. The good news is that using a heat pack on my traps seems to be helping the shoulder thing a bit. So to the Y to start. I figured I’d setup my stuff for box squats and jack stand pulls so that I kind of had those reserved after I finished warming up so that I could get through this part fairly quick. Exercise bike felt good. My heart rate was definitely elevated at 160bpm highest reading but I felt really good and improved slightly on my best time through the course and best distance in 5 minutes. I guess it’s easier in the morning compared to a long day of work. Calves felt really loose and easy. Knees were somewhat achy on goblet squats but ok. They were at least better than the last two sessions ache wise. RDLs I felt ok as well. Band rows were good on the back, just some tightness from the shoveling (it was wet, heavy snow). Modified push-ups again. Still feeling a little off but way better than regular. I’ll keep at this until the end of these next few weeks until my shoulder is feeling better before I chance it. Plank was easy, just a little tightness in the abs. Then the biceps stretches. Not as tight as I was expecting they would be. Hip swings went well, needed these today. First part of the workout was a go. Back to using the camber squat bar. It looks like it will be the bar of choice for the rest of the training for this off season as it is harder than regular bar but is the easiest on my knees of the different specialty bars (and staying away from the manta ray). I wasn’t sure how these would go with the knee and having been away for 6 weeks. Also adding bands which I have never used on a cambered squat bar so that was going to be interesting. Idea for today was to work up to 55% bar weight with 15-20% in bands on top of that. Ended up working out to being light bands each side for about 90lbs of band tension at lockout (a little over). Definitely noticed the bands after getting to 185lbs in bar weight. Quarter, plate, quarter jumps seemed to make the most sense. Video is really something as I think I’m going down slow and then exploding up fast (even though it doesn’t feel like I’m moving fast) yet it looks like I’m barely moving any slower than normal on the eccentric. Working weight was definitely work. After that was again using the jack stands for rack pulls. As I thought, the working weight was for 500lbs for the EMOM. Singles reduced from ten to five though. Did plate jumps in singles. 140lbs and 230lbs felt like nothing. After that, it felt like something. 500lbs just 30lbs more than last time and those had felt pretty good. These felt like I had to put in a bit more effort to get started and were slower off the floor. I was kind of hoping these would be moving faster, showing I had a lot more in the tank for a max pull. Shins were pretty darn bruised by the end from where the bar starts. I was definitely putting in the work this morning as I had to bring out the sweat towel. Got things put away as fast as I could before I left for Lancaster. Commute was pretty good, only a little over 40 minutes to get there. Surprisingly packed considering I was getting there about an hour and a half later than usual. With the length of the drive, I did some movement prep stuff to get warmed up a bit (what I usually do to get ready for events at contests) and then put my warm-ups on at the gym as I set things up to keep from cooling off too much. The event work didn’t look like much on paper but I knew it would take time to get through the first exercise, the stone of steel stuff. Again, plan being to work up to a good single without any support gear and then do an EMOM. I have since located my receiver gloves so I can do them without effecting grip stuff afterwards if needed. My plan was do plate jumps and try for a new PR and then go from there as far as needing grip assistance or not. Form felt off. I kind of knew it would be as far as extension after the box squats against bands and rack pulls. My knees were really stiff so getting to the stone or adjusting in the lap was a bit more forced than I would’ve liked. I didn’t realize how much my form was off until I tried 314lbs. I was trying to pick the thing up like an atlas stone with tacky on it instead of getting down there and using my arms, back and chest like before. Got it easy after I corrected that. The next jump I figured I’d add 30lbs in weight and see what that came out to (as I expected that I could take the 10’s out afterwards for the EMOM weight). It gets tricky when I have four 45’s in it as being too high inside will result in the hemispheres not connecting. It is usually pretty obvious but sometimes the gap is so small that you don’t know until you try lifting it. Talking like a millimeter here. I noticed it as I was rolling it to weigh it but I figured that wouldn’t be a problem. It was. The pick was easy but the loose halves made it impossible for me to exert enough pressure to roll it up to full extension. It would’ve cleared my old training height but not 60”. Almost caused and injury when it came down as it hit the long I was using to block it rolling away and that hit Brian in the shins. I knew what was wrong and corrected it for the next set and I got it with plenty in the tank. I think +360lbs is possible by the end of this offseason prep with no support gear. I decided to go without any assistance for the EMOM. This didn’t start off well. I again, missed that it had a little gap and this caused me to miss the first load. So I had to rearrange and adjust plates again before trying again. Then my arms were too sweaty. So another false start. This was not starting out well. After those two false starts, I finially got things going, getting four in EMOM time. The fifth I just got too sweaty and tried it like three times before admitting defeat and having to wipe myself and stone down. So the fifth one I waited until the next minute came and got it. I then managed to get the last two EMOM style (though I had a miss on the last one initially I still got it). I don’t think I would’ve done it without everyone gathering around and cheering me on honestly. I know my arms will be sore tomorrow. This at least meant that the rest of the session would be over soon. Axle bar hang for time after that. I just had a feeling it was going to be tough today to even match my previous time. Same thoughts as last time. I took my time getting setup but for some reason, I just couldn’t feel like I was locked on to the bar. Especially with the left hand. I just got set as best as I could and hoped for the best. Still shy of my best time but I did manage to slightly improve over the last time I did this so that’s good. Yet another session of 25 seconds plus on the hold. Will I ever get to 30 seconds haha. Prowler after that on the turf. A bit of a change in that it is only three sets as opposed to five. Not bad but looking at the coming weeks, I will be sticking with the weights I pick with the goal to try and improve my time each session. So another thing I’ll have to keep track of haha. As part of combining the sessions, I could’ve dropped this like the weighted plank hold but seeing how it would be tracked going forward, I figured it was best to include to set markers. I had some technical difficulties with my very light first set as the straps kept on pulling out the posts. I managed to get that fixed. I was faster than I was expecting to be. I was going to take a decent rest after that but then my favorite Kendrick Lamar song came on so I figured I’d take advantage of that and did the next set right away. I definitely needing to take a break after that as I knew the last set was going to suck. Not so much the dragging part but the pushing part back. 265lbs would be 40lbs over the most I’ve tried on the turf. I had no doubts on the drag, but the push was going to be something else with it being slightly uphill that way. Legs felt fatigue near the end of the drag and I felt I had a good pace about halfway on the push. I slowed down a lot but I didn’t stop moving so I call that victory. Legs were swollen by the end and I just laid on the ground for a good while before getting up to put stuff away and stretch before heading home. Planning next week will be tricky.
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