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 5.29 seconds
207x50’ in 6.82 seconds
257x50’ in 7.71 seconds
307x50’ in 9.50 seconds
257x50’ in 7.06 seconds
BiggDoggStrongg Frame Hold
640xpick
730x40.63 seconds
Keg Over Bar (60”)
200x1
250x1
300x5
Sandbag Carry (turns at 50’)
306x100’ in 17.31 seconds
306x100’ in 19.88 seconds (bearhug)
Stretching
Comments: No walking this week. I pretty much have an excuse for every day. Friday’s was that I wanted to give my right knee some rest and just get stuff done. Late night again but I could sleep in a bit if necessary. I did and I was slow moving. I’ve been doing later days. Shot the shit for the guys there before I got started and it was then that I saw that the Arnold events (well most of them) had finally been posted. No weights yet, entry Monday. So now I got stuff that stands out to me. Log and farmer’s walk Day 1, axle deadlift and block/arm-over-arm medley Day 2. Day 3 unknown right now. Warmed up on the ole’ reliable exercise bike. That song, HUMBLE. by Kendrick Lamar was playing again and with the added Arnold event info, it had me pumped on that cycle haha. Calves felt pretty good on the warm-ups. Goblet squats after that followed by RDLs. Body felt stiff and joints were not exactly achy but tight. Band rows were good. Modified pushups are nearly perfect as far as how I want them to feel. Almost there. Plank was nothing really. Biceps stretches felt good. Hip swings felt ok today. Still got tension there in the hips and lower back. Then the event work. Farmer’s walk again. With it being an event for the Arnold, I felt that needed to put in the work on these sets. This time, it was like yoke in that I had set weights for some sets. But a lot less sets compared to yoke. Three working sets, with the last one being a drop down in weight. I felt my hips were stiff doing and “empty run” so I did another one and my hips felt less tight and my stride felt better. Seemed to work as I was flying with the empty handles. Within hundredths of a second on the second warm-up set. So it was plate, and now a quarter for the first set weight set. I thought I was doing well but it appears it was a tad slow. Ended up being slightly slower than my best run with 277lbs a hand (both 257lbs and 277lbs were close to each other before this workout). The heaviest set was to be 82.5% of my all-time best with was just over 300lbs. I figured it would be easier to just add another quarter to the pins for 307lbs. Close enough. I got amped up and went. Felt heavy but I was in control. My big strides didn’t kick in until about 2/3rds of the course. This would be the most weight I’ve done for 50’ in under 10 seconds for farmer’s walk. Took off 50lbs per handle for the last run. This was a good one. Almost half a second under my best time. I might need to put an asterisk next to it as Thunderstruck by AC/DC was playing. Frame hold again. I was a little concerned about this as my right knee was sore and I still had a blood blister on my index finger. The frame had been moved as it will be used in an upcoming contest and people are starting to use it. I figured just one warm-up pick would be fine this time as my top set of farmer’s was over 600lbs. I didn’t realize the floor was uneven until I stepped inside to lift. I just side shuffled to get it so that my feet would be on level ground for the heavier hold set. Another 20lbs added to the hold weight for 730lbs. Had extra motivation as there is no way the farmer’s walk won’t be heavy after that stupid heavy ones they had at the ASM and the frame as SC Nats. Needed to get this for at least 30 seconds so that I could do 750lbs next time. I was a little worried I wasn’t going to be able to pick it up and then once up, that it would slip out my hands. Those things didn’t happen. Again, managed to get just over 40 seconds for the hold. I looked at my hands afterwards and saw that the blood blister had popped so I’m really surprised I didn’t lose my grip with that added “liquid”. Keg was next. Keg was going to be stupid again. Didn’t bother doing the 150lbs keg like I did last time, just 200lbs and then 250lbs for a single. 300lbs is where I got into some trouble. That is solid concrete and I tried to get it setup so that I could have an easier return. Brian didn’t want me just using one mat so got a tire out. First rep and it got stuck so we tried to use the crash mat. Bounced a bit from that and there was a gash (not from the keg) so tried to add two thin mats. Keg bounced off of those even more. You wouldn’t think a 300lbs keg would bounce so much. Finally settled for a tire with a large mat on it and success. The set took over 2 minutes to finish with the delays. But the 300lbs keg to 60” is easy. I made sure I was getting it into my lap and really setting down low (got to keep that flexibility/mobility for stones). Shirt was not the best material for it to “stick” though. Sandbag to close out the session. The remade 306lbs sandbag was here again. I figured I didn’t need a lot of warm-up as I had just done 300lbs keg several times and the last time I did this, it was completely new territory. Plus, I got to lift it several times last week so I had an idea of how the pick would go. This bag is denser than the previous one but the material is better. I feel I can actually grip it, not slick. That definitely boosted my confidence as I went. I messed up my stride near the end of the first leg and had to adjust to turn. Managed to almost be 2.5 seconds faster this time. Bearhug style was different. It is so low to the ground that I wasn’t sure I could actually get it picked that way and have to row and then hug it. But I didn’t as I just went for it. Almost 2 seconds faster here. It was a late day and it was dark when I got home. My folks said they were getting food so I ate (a cheese steak, half a stromboli and two slices of pizza) before I did my recovery work. More details on Arnold to (allegedly) be posted. If I can keep up my sleep and not let work stress me so much, I should be golden.
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