January 19, 2019 – Week 19, Day 3

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (10” Box)
BWx25

Regular Box Touches (10” Box)
BWx25

Bird Dogs (1 second holds)

BWx10/10

Superset: Band Rows/ Modified Angle Push-ups
MMBx20/BWx15
MMBx20/BWx15

Biceps Stretches

20 Seconds

20 Seconds

12” Log Strict Presses
(Miscellaneous Log)

85x5
115x3
135x3
155x3
(Beast Metals Log)

176.5x3
196.5x3
216.5x3
236.5x3
176.5x10

28” I-Beam Farmer’s Walk w/ Sled (on turf)

117+35x60’ in 7.44 seconds

167+80x60’ in 9.75 seconds

217+80x60’ in 10.40 seconds

267+80x60’ in 12.17 seconds

Standing Arm-Over-Arm Pulls

Exer-Genie(2lbs)x60’ in 20.81 seconds

Exer-Genie(3lbs)x60’ in 20.79 seconds

Exer-Genie(4lbs)x60’ in 23.81 seconds

Exer-Genie(5lbs)x60’ in 25.16 seconds

Standing Arm-Over-Arm Pulls Against Bands

40 Seconds

Standing Dumbbell Curls
25’sx15
45’sx12

60’sx4/55’sx3/35’sx7

Wide Grip Axle Hang
BWx16.33 seconds
BWx13.36 seconds

Planks

BWx20 Seconds

BWx20 Seconds

Side Planks

BWx10/10 Seconds

BWx10/10 Seconds

Stretching

Comments: Finally training at Lancaster again. Thought pretty darn modified. Woke about the time I go to work as I had a chiro appointment and then be able to head out to the gym as I wanted to get there before the big storm hit (thankfully this didn’t come for several hours later than it was supposed to). Ride didn’t bother me so that’s good. Lot of people there. Gym had stuff moved around since I was last there. People asked where I had been (been away a month) and I had to explain what happened like at least 5 times. I used the old elliptical trainer to warm-up. I didn’t feel it was a good idea to do seated cardio stuff just yet. Wait until I’m cleared to do all exercises again. I was able to lean forward, backward and reverse motion to help get my muscles stretched and warm. Calf work was easy. Box touches both styles felt great. Birddogs were pretty good too. Band rows and modified push-ups after that. I couldn’t really find a spot for the push-ups now that stuff was moved. No issues with rows but I did find stuff but for the push-ups to do. Biceps stretching was good. Time to lift. Kind of. The plan was log strict pressing for triples, taking 20lbs jumps. There isn’t really a setup here so I used jerk blocks and then crash pads and then rubber mats on top of that. This meant I had to rely on people to help me with moving stuff around. I’m very thankful for that. Otherwise I wouldn’t be able to really train like I should. My plan here was to warm-up with the empty random log and then as I worked up heavy enough, swap in the Beast Metals log as I feel it will be similar to the contest log at the Arnold and probably more balanced like logs at USS Nats or another show with it being heavy on its own. Idea was not a max but to stop when it felt like the next set wasn’t going to go or wouldn’t be safe. The two minute rest period fluctuated as I kept losing track of what time I started and finished, especially when I got the wrist wraps on. I definitely noticed that spinal muscles on the log that I’ve been working at the chiro. Slightly wider stance on the log to brace for the press. Top set was to be with crisp reps. Definitely not as crisp as but not a max set. If I went for another rep, I don’t think it would’ve been safe. Took off the weights on the red log and then did a set of ten. Definitely had more reps there. Next was farmer’s walk. Only moving event I’ve been approved to do since it can stay in the midline. But that also meant it had to be elevated to point where I barely have to bend over. Idea was not to axially load the body as much so I used a sled around my waist to add some resistance on the legs. Not heavy so that it effected my posture on a run but it was enough. I needed a lot of help with this event setting things up and resetting. The light farmer’s handles were in use and the other light set was broken. But this was probably the thing that went best for me today. The plan had been maybe 170lbs but I didn’t feel any issues so I felt I could do big jumps. Really surprising how much it slows down speed with the sled. Really high pick took everything out of my back to pick it up so the only real struggle was to get used to picking it up wide and then letting them settle before I started moving. Constantly had people in my lane on the turf (only place to get 60’ runs). Really pleased with getting to do 267lbs as this was about 100lbs over what I thought I would get. This actually felt challenging by the end. With how log and farmer’s walk went, I’m not that far away from being near my best really, assuming I have no issues picking things up from regular heights in the near future. Then a new thing for me; the standing arm-over-arm pull. I’ve never done this before and there are a few options for this. There were plans but I had to adjust as I went. I figured that doing sled and resetting it was going to take way too much time. So I reluctantly brought the Exer-Genie for training. I had no luck with it last I tried using it for truck pull as it got wet in the snow. Been banished to my closet since. It took several attempts to get stuff right for this as the reading was really light but it was being hard to budge with “8lbs” of resistance. Just figure it is work. The plan had been to be standing up straight on these for a set or two and then try to do them on an incline. I realized this wasn’t going to work as there wasn’t really an incline setup that was big enough for me here and if the weight was light enough for me to stand up straight, it was too light and I’d “fall back” due to the low resistance. My coordination seems good on this but I noticed at the end that it seemed to be “wobbly”. I didn’t realize until I watched the videos that the reason for that was that the rope wasn’t on the ground anymore and it was purely the thread from the Exer-Genie. After that, I did a drill that one of the owners suggested I try. It was a rope attachment with two heavy bands attached to it. Pull until it gets too hard to move and then reverse course to get some eccentric work of the motion and work the core. 40 second was enough to wreck me. I think that I need to try other ways so that I get better idea on different tactics and methods. Like sled on turf (technique and heavy) and concrete floor (technique and heavy). Front of my feet are sore from this stuff. Really happy my arms held up to this. After that was to be biceps curls, my choice. I figured standing dumbbells, hammer grip at the bottom and supinating as I curled, both at the same time. First set was just right, perhaps too heavy the second and way too heavy that last set. It was like I just had all the strength sapped from the arms. I just figured I had messed up at this point and just did a drop set to get more reps. I had thought my biceps were ok with how that first set felt. Then axle bar hang. Told I had to do 2 sets of 40 seconds. Very tall order since I haven’t gotten 30 seconds for a single set. Today was not going to be that day. My hands and fingers were burning just grabbing that cold steel. Fell short of my best time by a lot. Combined it was under 30 seconds. Hands were roasted from arm-over-arm. Then planks after that to finish the session. Almost easy for now. Headed home to stretch and recover before snow hit.