5 Minutes Echo Bike
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
12” Log Clean and Push Presses
Pitbull
12” Log Clean and Push Presses
Pitbull
85x5
135x3
135x3
BiggDoggStrongg
210x1
210x1
240x1
270x1
290x1
290x1
310x0
Sumo Box Touches (10” Box)
BWx25
Regular Box Touches (10” Box)
BWx25
Band Rows
MMBx20
18” Deadlifts (suit/straps)
245x1
245x1
445x1
535x1
645x1
735x0
16” Farmer’s Hold
50xpick
140xpick
200xpick
250xpick
280x74.81 seconds
Stretching
Comments: Usually this is a rest week. Not this week. I had signed up for a contest the week after the Arnold. This contest was a little different from most in that it was solely a record breaker event. Pay per event and compete in three to qualify for USS Nats. With how short the turnaround is with the big shows with two federations (3 months from Arnold to USS Nats), this made the most sense moneywise and competition-wise. Doubly so when I got my back nuked again in December. I was really debating doing this competition after the Arnold as I felt like crap. Something in my back wasn’t right and I didn’t have chiro until the following week. Less frequency now that insurance won’t cover “maintenance” so a little over three times as much now. I could go to the other chiro but that did nothing for me. Back bothering me, some of those compressed nerve symptoms in my left foot, right knee aching like crazy and I had bruises on my forearms and back of my left calf and honestly have no idea where those came from. I had spent a lot of my week of “rest” in deep thought and trying to not stay in a funk. I didn’t feel like I did well enough at the Arnold to compete at a bigger show so soon and I had concerns that my body wouldn’t be healing soon enough and I’d be repeating the injury cycle. The nerve stuff finally let up enough by Friday that I was ok with going to New York for a long drive and I figured that if I didn’t go, I totally shut the door on going to USS Nats this year. I had wanted to compete last year but then my biceps issue and it recovered well (although initially it was slow). Got up at 3:50AM (actually 2:50AM but daylight savings) and driving through the pouring rain. Gym was kind of snuck away but it was bigger than it looked inside. Venue was the gym and I got weighed in. I apparently lost 3lbs since last week. Drinking one less weight gain shake will do that I guess. Had several people from the gym I train at competing here too so it wasn’t just me. When I had signed up, I had put down for max log, max 18” deadlift and max stone. Log since it was what I was doing for the Arnold and less issue of technique on the clean, 18” deadlift as less bending over and less form for the suit and max stone because I’m pretty good at that. I changed that last one to max farmer’s hold for time as I didn’t want to be bending over any more than I had to and with not touching a real stone since April, I’d rather stick with something that is less technical. No pain with log but I knew I wasn’t firing on all cylinders at the start. I was at least a bit more comfortable with the weight of the empty log from the few sessions I had with the beast metals log and the bartos log at the Arnold. A 5lbs PR for me with 290lbs for most weight I’ve done on this particular log. And I guess the same for contest since coming back from my initial injury. I went with 310lbs for the final attempt as I had to take 10lbs jumps (unless it was a record and it wasn’t) and I’d get less rest going for 300lbs after that. Form was off and just not strong enough to shove it back into the correct path right now. But no added injuries. Just some burst capillaries in my forearms. Bit of downtime after that awaiting for max 18” deadlift. I had been told to keep my ego at the door. Suit went on easy and weight with 445lbs went light so I figured I’d increase my opener to 645lbs instead of the more modest 585lbs. That way, it was already at 3 hundreds a side and it would be less issues going forward with weights (three people were going for over 800lbs). 645lbs didn’t feel terrible but it definitely shouldn’t have been my opener. I stupidly asked for 90lbs for my second attempt. I figured that I get the suit cranked down really good (I just slid into) I’d get it. Forgot about that “teste bruising” tightness when it is all the way cranked. Gave it a good tug but it wasn’t going. Just a nice isometric pull for me today. Had to have my dad use the soft tissue tool on my upper back and neck after that with how tense they had gotten trying to lift the weight. My back held up so that’s something. Just really detrained on deadlifts at this time. Not happy with that at all but it’s something. A bit more waiting until my last event. I had my copper knee sleeves on to keep my knees warm. All my joints were aching. One pair of farmer’s handles. I took my warm-ups as they adjusted the weight for each weight class. Every single one of my picks felt terrible. Slow and my knees were aching. I was thinking I’d barely be able to stand up with the 280lbs. Would like pretty stupid after my boasting beforehand of stomping the record (they just started tracking this in December so it was 30.08 seconds before the show for the weight class). I didn’t know I’d be doing this until the day of so not training this other than the farmer’s walks as of late. Holds had been back in December. Someone in under 242lbs class went and got 66 seconds. Next was under 275lbs and he did 42 seconds I think. He was also a last minute guy for this event. The guy after me had signed up for this event so I figured he must be good. So I’d have to go all out. I could stand and hold stuff for a while most days. Went up slow (doesn’t look it on video) but I just felt calm with the weight. Closed my eyes for like the first 25 seconds. I was surprised when it was up to 45 seconds and then I got past a minute. So close to 75 seconds mark. Guy after me went and I watched to see if I’d hold the state and national record. At the 50 second mark, I knew I had it and is grip went 6 seconds later. So I guess I got a record now haha. I had a good time with my dad and friends but I was exhausted being on my feet that long. So plan is USS Nats for now and light training this week.
Comments: Usually this is a rest week. Not this week. I had signed up for a contest the week after the Arnold. This contest was a little different from most in that it was solely a record breaker event. Pay per event and compete in three to qualify for USS Nats. With how short the turnaround is with the big shows with two federations (3 months from Arnold to USS Nats), this made the most sense moneywise and competition-wise. Doubly so when I got my back nuked again in December. I was really debating doing this competition after the Arnold as I felt like crap. Something in my back wasn’t right and I didn’t have chiro until the following week. Less frequency now that insurance won’t cover “maintenance” so a little over three times as much now. I could go to the other chiro but that did nothing for me. Back bothering me, some of those compressed nerve symptoms in my left foot, right knee aching like crazy and I had bruises on my forearms and back of my left calf and honestly have no idea where those came from. I had spent a lot of my week of “rest” in deep thought and trying to not stay in a funk. I didn’t feel like I did well enough at the Arnold to compete at a bigger show so soon and I had concerns that my body wouldn’t be healing soon enough and I’d be repeating the injury cycle. The nerve stuff finally let up enough by Friday that I was ok with going to New York for a long drive and I figured that if I didn’t go, I totally shut the door on going to USS Nats this year. I had wanted to compete last year but then my biceps issue and it recovered well (although initially it was slow). Got up at 3:50AM (actually 2:50AM but daylight savings) and driving through the pouring rain. Gym was kind of snuck away but it was bigger than it looked inside. Venue was the gym and I got weighed in. I apparently lost 3lbs since last week. Drinking one less weight gain shake will do that I guess. Had several people from the gym I train at competing here too so it wasn’t just me. When I had signed up, I had put down for max log, max 18” deadlift and max stone. Log since it was what I was doing for the Arnold and less issue of technique on the clean, 18” deadlift as less bending over and less form for the suit and max stone because I’m pretty good at that. I changed that last one to max farmer’s hold for time as I didn’t want to be bending over any more than I had to and with not touching a real stone since April, I’d rather stick with something that is less technical. No pain with log but I knew I wasn’t firing on all cylinders at the start. I was at least a bit more comfortable with the weight of the empty log from the few sessions I had with the beast metals log and the bartos log at the Arnold. A 5lbs PR for me with 290lbs for most weight I’ve done on this particular log. And I guess the same for contest since coming back from my initial injury. I went with 310lbs for the final attempt as I had to take 10lbs jumps (unless it was a record and it wasn’t) and I’d get less rest going for 300lbs after that. Form was off and just not strong enough to shove it back into the correct path right now. But no added injuries. Just some burst capillaries in my forearms. Bit of downtime after that awaiting for max 18” deadlift. I had been told to keep my ego at the door. Suit went on easy and weight with 445lbs went light so I figured I’d increase my opener to 645lbs instead of the more modest 585lbs. That way, it was already at 3 hundreds a side and it would be less issues going forward with weights (three people were going for over 800lbs). 645lbs didn’t feel terrible but it definitely shouldn’t have been my opener. I stupidly asked for 90lbs for my second attempt. I figured that I get the suit cranked down really good (I just slid into) I’d get it. Forgot about that “teste bruising” tightness when it is all the way cranked. Gave it a good tug but it wasn’t going. Just a nice isometric pull for me today. Had to have my dad use the soft tissue tool on my upper back and neck after that with how tense they had gotten trying to lift the weight. My back held up so that’s something. Just really detrained on deadlifts at this time. Not happy with that at all but it’s something. A bit more waiting until my last event. I had my copper knee sleeves on to keep my knees warm. All my joints were aching. One pair of farmer’s handles. I took my warm-ups as they adjusted the weight for each weight class. Every single one of my picks felt terrible. Slow and my knees were aching. I was thinking I’d barely be able to stand up with the 280lbs. Would like pretty stupid after my boasting beforehand of stomping the record (they just started tracking this in December so it was 30.08 seconds before the show for the weight class). I didn’t know I’d be doing this until the day of so not training this other than the farmer’s walks as of late. Holds had been back in December. Someone in under 242lbs class went and got 66 seconds. Next was under 275lbs and he did 42 seconds I think. He was also a last minute guy for this event. The guy after me had signed up for this event so I figured he must be good. So I’d have to go all out. I could stand and hold stuff for a while most days. Went up slow (doesn’t look it on video) but I just felt calm with the weight. Closed my eyes for like the first 25 seconds. I was surprised when it was up to 45 seconds and then I got past a minute. So close to 75 seconds mark. Guy after me went and I watched to see if I’d hold the state and national record. At the 50 second mark, I knew I had it and is grip went 6 seconds later. So I guess I got a record now haha. I had a good time with my dad and friends but I was exhausted being on my feet that long. So plan is USS Nats for now and light training this week.
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