5 Minutes Precor AMT
Leaning Calf Raises
BWx30
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Bird Dogs (1 second holds)
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
MMBx20/BWx15
MMBx20/BWx15
Biceps Stretches
20 Seconds
20 Seconds
Pulldowns
80x10
100x10
120x10
Axle Clean and Jerks
92x1
122x1
152x1
172x1 (misload)
212x1
242x1
272x1
302x1
Pulldowns
80x10
100x10
120x10
Axle Clean and Jerks
92x1
122x1
152x1
172x1 (misload)
212x1
242x1
272x1
302x1
Planks
BWx30 Seconds
BWx30 Seconds
Side Planks
BWx20/20 Seconds
BWx20/20 Seconds
Stretching
Comments: Deload week is here again. It has been 24 weeks since I last had one really. Not counting the week of my injury in this. Despite the deload, this week has two decently heavy exercises to be done. They are short workouts at least. I was really slow going to the gym after work. Got an alert when I got home that the office was closed tomorrow due to the impending snow storm so motivation to hurry on my way kind of evaporated. Ended up talking strongman stuff with friends and eventually got my butt over to the gym. Body is stiff and sore. Workout on Saturday was the first workout in a long time where I felt unhampered by the disc bulge and put in a real good effort. Now I’m sore and got bruises. Bruises on my legs, arms and stomach. I had mentioned my stiff shoulders at the chiro on Monday and he adjusted them for me. I think the heavy catching of the weight on the shouldering has been wreaking havoc. Little sore afterwards but they don’t feel like they aren’t in the right place now. AMT to start off the session. 140bpm highest reading. Lowest it has been in a while. Not sure why I was relaxed as with all this bad weather and the holiday off from work, I got so much to catch up on and I have the biggest competition I’ve ever done in 10 days. Calf work was easy, so were box touches. Bird dogs were ok. About the same. Still noticing the fatigue in the one side happening earlier than the uninjured side. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were a little fatiguing. Shoulder joints aching a little. Biceps stretch felt really good. Really needed it. On to the workout. First up was pulldowns for light stuff to warm-up my upper back. I was not going to be able to put in a good effort on these after Saturday’s workout. Biceps, upper back and forearms were sore. I had the option of doing more reps on that first set but I thought no thank you and just did ten as this was to just get things warm and do the real meat of the day with the axle clean and jerk singles. Same as last time with 30lbs jumps. Now before I actually got to the axle, I did some stuff with the thick PVC pipe at the gym. Mike had suggested that I maybe have something to practice the split jerk as my current one is terrible. I noticed immediately that my shoulders and lats were tight. It was a struggle to get my arms in the rack position. I then did a few strict presses, push presses and then jerks (power and split). Knees ached at the start of the power style but got better as I got used to it. Split style I tried both legs and definitely better on the side I was doing in the first place. Trying to think “trapdoor” on these. Not sure if that was helping or if I’m even thinking of this cue correctly haha. I didn’t feel comfortable with trying this “deeper” split so I went with my plan to try the power jerk style. I was feeling stiff and sore so I had no idea how heavy I’d get today. Goal was to work up to what I felt safe with (safe seems relative with strongman lifts haha) and hopefully be about 90-95% of what I felt I could hit today. This time, I set things up so that I’d have a chance at 302lbs as my top single. First lift wasn’t the best as I had it slide on my shirt a little before I popped it to my shoulders and then I forgot I was not doing my crappy split jerk and had to adjust. Things went slightly better after that. I did have a misload with the one attempt but got back on track for the next one. Cleans were feeling pretty good today, despite the soreness and worrying about my biceps. I’ve been used to the push pressing as that gives me a more stable path. Power jerk gets the weight up quick but the balance is very hard. I’m guilty of not standing up fully with the weight on the work up sets. I made sure I did for 272lbs. My power jerk had a little bit of a split though. I think this was more to catch my balance. That felt a little rough but I told myself to try for the next jump. This time, I did a two step continental. I had caught the weight too low on the second pull. I need to make a conscious effort on this in the future. I’ve avoided it in the past as I felt it took too much out of me the longer the weight was on my midsection. This might not be the case anymore. Still learning. Attempting to get it too low can make the catch harder on my shoulders and there is a possibility of a miss trying to get under it. I need to figure out if there is a weight I need to make that effort to do that or if I just need to keep working on improving my strength and just see how it feels on the day and go for it. 302lbs didn’t feel too bad. Still requires a press out but I feel that either technique gets more work or if I get in a healthy dose of seated smith machine or axle lockout work that gets my upper chest involved and I’d be beating my PR on this in no time. Ended the day with the planks. Little tougher with the bruises on my lower abs and with how tight everything felt. But it was relaxing in a way too. Got gas in the car and got burritos as I was fully expecting to be snowed in. Stretching and recovery work and then bed for a good night’s sleep.
Comments: Deload week is here again. It has been 24 weeks since I last had one really. Not counting the week of my injury in this. Despite the deload, this week has two decently heavy exercises to be done. They are short workouts at least. I was really slow going to the gym after work. Got an alert when I got home that the office was closed tomorrow due to the impending snow storm so motivation to hurry on my way kind of evaporated. Ended up talking strongman stuff with friends and eventually got my butt over to the gym. Body is stiff and sore. Workout on Saturday was the first workout in a long time where I felt unhampered by the disc bulge and put in a real good effort. Now I’m sore and got bruises. Bruises on my legs, arms and stomach. I had mentioned my stiff shoulders at the chiro on Monday and he adjusted them for me. I think the heavy catching of the weight on the shouldering has been wreaking havoc. Little sore afterwards but they don’t feel like they aren’t in the right place now. AMT to start off the session. 140bpm highest reading. Lowest it has been in a while. Not sure why I was relaxed as with all this bad weather and the holiday off from work, I got so much to catch up on and I have the biggest competition I’ve ever done in 10 days. Calf work was easy, so were box touches. Bird dogs were ok. About the same. Still noticing the fatigue in the one side happening earlier than the uninjured side. Band rows and modified push-ups were supersetted and for two sets. Rows easy, push-ups were a little fatiguing. Shoulder joints aching a little. Biceps stretch felt really good. Really needed it. On to the workout. First up was pulldowns for light stuff to warm-up my upper back. I was not going to be able to put in a good effort on these after Saturday’s workout. Biceps, upper back and forearms were sore. I had the option of doing more reps on that first set but I thought no thank you and just did ten as this was to just get things warm and do the real meat of the day with the axle clean and jerk singles. Same as last time with 30lbs jumps. Now before I actually got to the axle, I did some stuff with the thick PVC pipe at the gym. Mike had suggested that I maybe have something to practice the split jerk as my current one is terrible. I noticed immediately that my shoulders and lats were tight. It was a struggle to get my arms in the rack position. I then did a few strict presses, push presses and then jerks (power and split). Knees ached at the start of the power style but got better as I got used to it. Split style I tried both legs and definitely better on the side I was doing in the first place. Trying to think “trapdoor” on these. Not sure if that was helping or if I’m even thinking of this cue correctly haha. I didn’t feel comfortable with trying this “deeper” split so I went with my plan to try the power jerk style. I was feeling stiff and sore so I had no idea how heavy I’d get today. Goal was to work up to what I felt safe with (safe seems relative with strongman lifts haha) and hopefully be about 90-95% of what I felt I could hit today. This time, I set things up so that I’d have a chance at 302lbs as my top single. First lift wasn’t the best as I had it slide on my shirt a little before I popped it to my shoulders and then I forgot I was not doing my crappy split jerk and had to adjust. Things went slightly better after that. I did have a misload with the one attempt but got back on track for the next one. Cleans were feeling pretty good today, despite the soreness and worrying about my biceps. I’ve been used to the push pressing as that gives me a more stable path. Power jerk gets the weight up quick but the balance is very hard. I’m guilty of not standing up fully with the weight on the work up sets. I made sure I did for 272lbs. My power jerk had a little bit of a split though. I think this was more to catch my balance. That felt a little rough but I told myself to try for the next jump. This time, I did a two step continental. I had caught the weight too low on the second pull. I need to make a conscious effort on this in the future. I’ve avoided it in the past as I felt it took too much out of me the longer the weight was on my midsection. This might not be the case anymore. Still learning. Attempting to get it too low can make the catch harder on my shoulders and there is a possibility of a miss trying to get under it. I need to figure out if there is a weight I need to make that effort to do that or if I just need to keep working on improving my strength and just see how it feels on the day and go for it. 302lbs didn’t feel too bad. Still requires a press out but I feel that either technique gets more work or if I get in a healthy dose of seated smith machine or axle lockout work that gets my upper chest involved and I’d be beating my PR on this in no time. Ended the day with the planks. Little tougher with the bruises on my lower abs and with how tight everything felt. But it was relaxing in a way too. Got gas in the car and got burritos as I was fully expecting to be snowed in. Stretching and recovery work and then bed for a good night’s sleep.
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