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
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
Stone of Steel Over Bar (60”)
138x1
182x1
225.5x1
270.5x1
314x1
357.5x0
357.5x1 PR+15lbs
EMOM (added tacky towel and receiver gloves)
345x1
345x1
345x1
345x1
345x1
Wide Grip Axle Hang
BWx28.54 seconds PR+2.05 seconds
Prowler 2 Drags/Pushes (turf)
85x93’/93’ in 30.60 seconds
175x93’/93’ in 36.42 seconds
265x93’/93’ in 48.81 seconds
Stretching
Comments: I had to make a decision Friday night on whether I needed sleep or go for a walk. Since I got a bit of an eye twitch going, sleep won out. Also let my right knee rest some more. I needed to be up earlier than I had been for event training as I had plans that afternoon. Drive was good and I wasn’t expecting many people, if anybody there when I arrived since two people from the gym were competing at the Official Strongman Games and at least two other people went for support/to spectate and another was doing a powerlifting meet. The workout I had shouldn’t take long (at least on paper). Well, I was wrong as apparently going earlier runs into the newcomer strongman training group the one gym owner runs, as well as just about everyone else that does strongman there. Bike felt good today. There was a person on three of the four machines in that little room with me haha. Calves felt springy and easy but my ankles (especially my left) were feeling a little achy. Knees were good today on goblet squats. Like, really good. I was expecting them to really suck today with how they felt last workout. Same with RDLs. Not as good as the squats but still pretty darn good. Just felt tight. Band rows were good, felt stupid easy. Modified push-ups were better today. Best this week but that’s not saying much. Almost forgot to do the plank. Felt easy. Biceps stretches felt good. Really needed it today. Hip swings after that. Also needed these. Hips were tight and felt a bit better afterwards. Stone of steel after that to start. It’s not a listed event for the Arnold but it could be the mystery event as loading isn’t part of the regular events really. Who knows. But the plan as before was to again, work up to a good single without any support gear and then do an EMOM. This session, I was going to use some grip assistance on the EMOM with how last time went. I had a thought before I drifted off to sleep Friday that I should do 4 plates and a pair of 25’s. Not sure what that would weigh out to but it would be a fairly large PR. But it could work as it would essentially be plate jumps for me. Before I setup, I got down into a deep squat and moved around a little bit. I’ve been doing some stuff like this (empty sprints, wall stomps, etc;) to get used to the actual lift or movement I’m about to do. Thinking of it as part of the warm-up. I just remembered last time I did these that my knees were terribly stiff and I wasn’t getting down on the stone of steel like I was supposed to. Picks felt fine, though I was a little worried the shirt I had on was a bad choice as if felt like the stone of steel was sliding on my a little. Then I ended up smashing my left ring finger between two plates. Hurt but didn’t effect my lifting. 314lbs felt ok to pick up but the load I wasn’t as keen about as it felt like I had to fight with it a bit more than usual to get it over the bar. But I didn’t mess up lifting it this time. I also figured out why the two halves are being fickle with 4 plates in it when it didn’t before. At the old gym, we had two different sets of 45lbs plates and one set was thinner. I just have to get it just right now with the pairs I got here. So I put in 25lbers in for the mystery weight. I figured it was probably close to 360lbs but hard to tell as some plates aren’t accurate it seems or take more space meaning more spacers come out. Had some loud music going on the first attempt. It came up but I just didn’t have it right and I couldn’t get it my lap. It was there so I wasn’t frustrated. I just needed to take a step back and refocus and give it another shot. I had to go now and it didn’t seem like the radio commercials were going to stop. I got it up into my lap. Now to try and load it. I didn’t feel like it was going to clear the bar but to my surprise it did. I let out a shout of victory. I didn’t know what the weight was yet but it was very close I felt to the weight that I had pulled my right biceps on in January and that had been with my everything on. Ended up being 7lbs under that but still a 15lbs PR, for a total of 27.5lbs on my no grip assistance SOS lift since this off season started. EMOM time after that. No grip shirt since I was basing this max off my best without one but had my rehband belt, receiver gloves and tacky towel on. 2.5lbs more than the planned weight but it was so close so why bother trying to adjust the plates inside again? So much easier to lift this thing now haha. I was a little concerned with how the stone of steel would slip slightly as the gloves caught it on the pick but it was secure when it came time to load it. Load is slightly easier but still tough at this height. Definitely could do 10 this style if needed haha. Axle bar hang for time after that. It’s been several sessions where I haven’t surpassed my previous best. Maybe it was because I was weighing a little bit more (285lbs with shoes on today) or that circus dumbbell during the week was beating up my wrists and thumbs. I did have another thought that I wasn’t get my grip set as well due to the boxes I was standing on being too tall for me to really get set and let my hands take the strain before taking my feet of the boxes. So I lowered them to the height I had used several sessions ago. Slight difference but I didn’t feel like much. I felt this was going to be another session where I fell short. But I crushed the crap out of that rolling axle. I felt for certain I had gotten over my best but I didn’t know until later when I could check the time. 2 seconds improvement and so darn close to 30 seconds here. Prowler after that on the turf. Same as last time with three set weights, trying to improve my time. I took a bigger rest between the first two since I didn’t have a hype song come on haha. I did do some short drags and pushes with no weight to one make sure my knees were fine with it and two to get my legs ready to move. I definitely felt like I was moving those first two sets. Managed to get about 3 seconds off that first run and about 2 second off the second run. I was not looking forward to that last run. I had to lay down for a minute or two last time when I finished and it was close to a minute to finish the set. I felt I was moving well on the drag portion but felt tired near the end. The push was going to suck. I felt like I was moving through water at the halfway mark and molasses near the end. Only had to hold myself up for a moment and walked off. I then had to hold onto the wall for a second after that. But I didn’t have to lay on the ground so I count that as a win and an improvement. Surprisingly this was almost 4 seconds faster. Stayed to stretch and then drove home to take a hot shower before going out with family.
Comments: I had to make a decision Friday night on whether I needed sleep or go for a walk. Since I got a bit of an eye twitch going, sleep won out. Also let my right knee rest some more. I needed to be up earlier than I had been for event training as I had plans that afternoon. Drive was good and I wasn’t expecting many people, if anybody there when I arrived since two people from the gym were competing at the Official Strongman Games and at least two other people went for support/to spectate and another was doing a powerlifting meet. The workout I had shouldn’t take long (at least on paper). Well, I was wrong as apparently going earlier runs into the newcomer strongman training group the one gym owner runs, as well as just about everyone else that does strongman there. Bike felt good today. There was a person on three of the four machines in that little room with me haha. Calves felt springy and easy but my ankles (especially my left) were feeling a little achy. Knees were good today on goblet squats. Like, really good. I was expecting them to really suck today with how they felt last workout. Same with RDLs. Not as good as the squats but still pretty darn good. Just felt tight. Band rows were good, felt stupid easy. Modified push-ups were better today. Best this week but that’s not saying much. Almost forgot to do the plank. Felt easy. Biceps stretches felt good. Really needed it today. Hip swings after that. Also needed these. Hips were tight and felt a bit better afterwards. Stone of steel after that to start. It’s not a listed event for the Arnold but it could be the mystery event as loading isn’t part of the regular events really. Who knows. But the plan as before was to again, work up to a good single without any support gear and then do an EMOM. This session, I was going to use some grip assistance on the EMOM with how last time went. I had a thought before I drifted off to sleep Friday that I should do 4 plates and a pair of 25’s. Not sure what that would weigh out to but it would be a fairly large PR. But it could work as it would essentially be plate jumps for me. Before I setup, I got down into a deep squat and moved around a little bit. I’ve been doing some stuff like this (empty sprints, wall stomps, etc;) to get used to the actual lift or movement I’m about to do. Thinking of it as part of the warm-up. I just remembered last time I did these that my knees were terribly stiff and I wasn’t getting down on the stone of steel like I was supposed to. Picks felt fine, though I was a little worried the shirt I had on was a bad choice as if felt like the stone of steel was sliding on my a little. Then I ended up smashing my left ring finger between two plates. Hurt but didn’t effect my lifting. 314lbs felt ok to pick up but the load I wasn’t as keen about as it felt like I had to fight with it a bit more than usual to get it over the bar. But I didn’t mess up lifting it this time. I also figured out why the two halves are being fickle with 4 plates in it when it didn’t before. At the old gym, we had two different sets of 45lbs plates and one set was thinner. I just have to get it just right now with the pairs I got here. So I put in 25lbers in for the mystery weight. I figured it was probably close to 360lbs but hard to tell as some plates aren’t accurate it seems or take more space meaning more spacers come out. Had some loud music going on the first attempt. It came up but I just didn’t have it right and I couldn’t get it my lap. It was there so I wasn’t frustrated. I just needed to take a step back and refocus and give it another shot. I had to go now and it didn’t seem like the radio commercials were going to stop. I got it up into my lap. Now to try and load it. I didn’t feel like it was going to clear the bar but to my surprise it did. I let out a shout of victory. I didn’t know what the weight was yet but it was very close I felt to the weight that I had pulled my right biceps on in January and that had been with my everything on. Ended up being 7lbs under that but still a 15lbs PR, for a total of 27.5lbs on my no grip assistance SOS lift since this off season started. EMOM time after that. No grip shirt since I was basing this max off my best without one but had my rehband belt, receiver gloves and tacky towel on. 2.5lbs more than the planned weight but it was so close so why bother trying to adjust the plates inside again? So much easier to lift this thing now haha. I was a little concerned with how the stone of steel would slip slightly as the gloves caught it on the pick but it was secure when it came time to load it. Load is slightly easier but still tough at this height. Definitely could do 10 this style if needed haha. Axle bar hang for time after that. It’s been several sessions where I haven’t surpassed my previous best. Maybe it was because I was weighing a little bit more (285lbs with shoes on today) or that circus dumbbell during the week was beating up my wrists and thumbs. I did have another thought that I wasn’t get my grip set as well due to the boxes I was standing on being too tall for me to really get set and let my hands take the strain before taking my feet of the boxes. So I lowered them to the height I had used several sessions ago. Slight difference but I didn’t feel like much. I felt this was going to be another session where I fell short. But I crushed the crap out of that rolling axle. I felt for certain I had gotten over my best but I didn’t know until later when I could check the time. 2 seconds improvement and so darn close to 30 seconds here. Prowler after that on the turf. Same as last time with three set weights, trying to improve my time. I took a bigger rest between the first two since I didn’t have a hype song come on haha. I did do some short drags and pushes with no weight to one make sure my knees were fine with it and two to get my legs ready to move. I definitely felt like I was moving those first two sets. Managed to get about 3 seconds off that first run and about 2 second off the second run. I was not looking forward to that last run. I had to lay down for a minute or two last time when I finished and it was close to a minute to finish the set. I felt I was moving well on the drag portion but felt tired near the end. The push was going to suck. I felt like I was moving through water at the halfway mark and molasses near the end. Only had to hold myself up for a moment and walked off. I then had to hold onto the wall for a second after that. But I didn’t have to lay on the ground so I count that as a win and an improvement. Surprisingly this was almost 4 seconds faster. Stayed to stretch and then drove home to take a hot shower before going out with family.
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