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
Yoke
250x50’ in 5.38 seconds
340x50’ in 5.94 seconds
430x50’ in 6.06 seconds
520x50’ in 7.18 seconds
611x50’ in 7.70 seconds
705x50’ in 9.06 seconds
800x50’ in 10.35 seconds
660x50’ in 8.51 seconds
Sandbag Over Bar (60”)
200xpick
225xpick
250xpick
275xpick
EMOM
306x1
306x1
306x1
306x1
306x1
306x1
306x1
Mouser Block Carry
Mouser Block Carry
239x60’ in 10.82 seconds
280.5x60’ in 10.84 seconds
329x60’ in 14.89 seconds
Plate Pinch Hold
111x64.90 seconds
Stretching
Comments: Workout started out well but ended up a pyrrhic victory at the end. I was tired and slept in until like 9:00AM so didn’t get out to the gym until after 12:00PM. Brought wooden massager in case I needed any soft tissue work on my neck and traps on the right side with whatever is going on there from my mistake on incline log. Bike felt good today. Calves felt springy and easy. Knees were good today on goblet squats. I was expecting them to really suck today. Same with RDLs. Band rows were good. Modified push-ups were even better today. I wasn’t expecting that. Still not how I want them to feel but better. Plank felt ok, even after that situps on Thursday. Biceps stretches felt good. Really needed it today. Hip swings after that. Felt ok. Got some tension out of my hips. Yoke here again. I had to hope this would go better than last time as I didn’t have to travel and sleep on strange beds this week. Working up sets were changed as the it was to go off a heavier percentage. Only weight that was to be the same as last session was the last run, the down set. Not the best on some runs but still decent. Every run was better than last sessions for sure. I was definitely feeling fatigue in my lower back and hip on my left side after 611lbs run. Probably the most comfortable 800lbs has felt on my back. I made some bobbles on the run but still I think my best time with this weight for this distance ever. Down set it didn’t feel like I took any weight off from 800lbs to be honest. Felt just as heavy on my back. Not my fastest on this set but still faster than last session. Next was sandbag loads. Planned working set was the 306lbs bag for 7 singles this week. This was tough to load last session. My warm-up was different as I just do picks going up 25lbs and then got to the heavy one. The use seems to have gotten the lead shot to disperse in the bag a bit more evenly now. I was really surprised how easily I threw it over that first rep. I must have done something though as when I got down to get ready for the second one, I felt my left side of my lower back around my SI joint felt tense and tight. This was not good. I’ve had this before and as soon as I felt like continuing would make it worse, I would stop. I was about an hour away from home and it would just be something where I’d be given anti-inflammatories and told to rest. No place would be open to do an adjustment or massage and until swelling went down, that wouldn’t be wise anyways. I finished the exercise and every lift was better than my best load last time with this bag. At this point, just trying to keep positive and not let myself spiral down. I left all the weights out (I usually put them away between exercises as active rest) until the end so that I could try and get through the rest of the workout if I could. Brian had a makeshift theragun that I used. Yeah this was not going to be a quick fix. Mouser block carry was the next item. Replacing keg carry this week for more Arnold specificity. I’m good at carrying this thing for distance but trying to be quick with it was going to be tricky. First I needed to do some maintenance to the loading pins (bang on it with hammers). The small children at the gym thought it was a toy and that was the purpose (beat it with a hammer) so I quickly gathered a crowd. But the hammering worked and now a lot more plates can fit on them. Contest is 390lbs for 60’. The spot I had allowed me to start on rubber mat and run on turf. Plan was to start with between 200-225lbs and go up 50lbs or so a set for a top weight of 300-325lbs. First weight ended up being 239lbs so a bit heavier than planned. I changed my pick setup as I figure that it will take time getting the block setup like when I’ve done it before on my feet. And the sumoish stance probably saved my back a fair amount. Trying to not pull with the arms still. This style seemed to work for the first two sets and being able to pop it up and catch it and get moving. Even though I added weight on the second set, I was within .02 of a second. I may need to tape my wrists in the future. The top weight didn’t work as planned. I rushed it and I got off balance. Ended up being 4 seconds slower this time. Also would’ve been not good for contest as the block wasn’t balanced at the end of the run and it feel over so I’d have had to go and rest it back up on the mat. Good to figured it out in training. Last item for the day was plate pinch. I kept my rehband belt on to keep my lower back warm and provide some compression. I have those worries that I take it off and the pain would just engulf me. I didn’t think I had a good grip on it at the start but somehow I held fast and got very close to matching my time with 5lbs more from last session. I took my time putting stuff away and hung out a little bit to see if I could do anything to ease the pain I was feeling as I knew it was going to be a very uncomfortable drive home. Home to stretch and apply icy hot, take ibuprofen and try all the recovery stuff I could. My hope is that a long sleep will help. I’ve worked so hard for this year to get back to this point. I have massage therapy for Monday after work. I don’t know I can deal with this injury again if it becomes another relapse.
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