5 Minutes Misc Stationary 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
Sandbag Tosses
Sandbag Tosses
30x1
30x1
30x1
30x1
30x1
30x1
30x1
30x1
30x1
30x1
30x1
30x1
Yoke (with drops, turf)
210x85’
300xpick
300x120’ (drop at 60’) in 17.31
seconds
400xpick
400x120’ (drop at 60’) in 18.39
seconds
500xpick
500x120’ (drop at 60’) in 19.96
seconds
Sandbag Rows
150x10
Sandbag Carry/Sled Drag Medleys (turf)
200x100’/110x92’ in 37.39 Seconds
200x100’/200x92’ in 43.10 Seconds
200x100’/290x92’ in 47.48 Seconds
Stretching
Comments: I every intention of waking up at my usual work get up time to go out and train. But I decided to stay up and watch the Arnold Australia pro show and ended up going to sleep much later than I should. So I ended up waking up three hours later that I should’ve. Starting to feel some aches in my body getting back to decent training stuff. I had to make myself go for a walk yesterday night. It had gotten up to 76 yesterday and now it’s 44. I don’t like it when the temps yo-yo like that. Out to Lancaster to do my first event specific training for USS Nats. Lots of people training for a levels of competition. I missed some people that had been in earlier it seems. I didn’t really want a crowd for the training I needed to do. Went back to the stationary bike for warm-ups. I wanted to see if this warmed up my knee better compared to the other stuff. Right knee has been off the past 3-4 weeks so watching that. Bike felt easy and good but will have to do some more testing I think. Calf work was super easy. Nice and springy. Box touches felt good. There was an axle loaded up with weights so I just did them to that. Kind of a grab bag for these as far as setup at this gym. Bird dogs were ok. I guess feeling better as I might have miscounted a rep each side extra. Band rows and modified push-ups were supersetted and for two sets. Both felt easy (rows are always easier though). Biceps stretch felt really good. It was then time for events. First up was sandbag tosses. Haven’t really done this for real. I’ve “tossed” the sandbag before but not actually trying to launch it. Added 5lbs to both (getting a third) so that they were 30lbs and 50lbs. I just needed 30lbs as I needed to do tosses and get my form worked. I had assumed the gym still had the height crossbar from last year but they did not. A new thing should be available next week. I’m embarrassed that it made me angry for a moment that it wasn’t at the gym. I guess work week had been more stressful than I cared to admit. Ceiling only to 15’ and I had to throw over 14’ for the show (assuming I don’t show up fat and with a full stomach). Windy outside so I used a real camera tripod. Tricky getting things setup as I wanted to see how high I was getting. I didn’t have someone to film really so I went with that for now. Upper back and neck were getting tight on the first few throws. I’m just glad that nothing went in my back on that first throw. Once that went up, I was good and not much anxiety. I was to do 10 tosses but I did two more as my third one was really terrible. I had tried to run and toss but my form was bad. Trying to figure out the best approach here. Toss and go was my thinking (but they changed it so the bags are 20’ away so probably not feasible now). Probably make sense to put another sandbag out next time so that I can work on getting my eyes set and transition to the next one. Sandbag took the abuse like a champ so pleased with the product. I could be good at this event. Have to see where things go once I have an actual goal to throw over. Yoke after that. Contest is 120’ with a drop and turn at 60’. Don’t have a 60’ run for concrete so I used the turf but had it setup so that the drop and turn was on the concrete. I built up a good bit of power on the turf but I didn’t have a way to carry over on the slick convention floor. Have to keep that in mind. I was a bit more deliberate with how I approached yoke. Walked it out to set it up for the warm-ups. Plan was just three runs but I did a pick with each weight to make sure I was nice and stable. I can’t correct my body as easily with yoke compared to farmer’s. I got to work on the turn under the yoke. Legs getting fatiguing from this distance and feeling sore in my mid back from the yoke. Didn’t think I’d have things detrain this much. Got the yoke too high on my neck on the run with 300lbs, had it right with 400lbs but spent too much time fumbling under the yoke and 500lbs I got it too high on the neck but not as bad. Didn’t feel terrible and with the runs all being under 20 seconds means I was going under 10 seconds per 60’ run. So not bad I think. Last item was medley work. Warmed up with sandbag rows. For not doing these for a long time, these felt quite easy. I had been a little leery being bent over for the rows without support but I felt good. Anyways, medley of sandbag carry into sled drag. Longer distances to build up my conditioning (everything was short for Arnold) and only one sandbag for now to limit how many times I have to bend over. Sandbag was 200lbs for all sets. Longest I could make the course with the sled was 92’ but I wasn’t restricted to the turf for the sandbag. Trying to work on quicker pick up transition on the sandbag by having it land on my feet so I can get my hands under it. Still a light sandbag so hard to see if it will work on the heavier ones. It might work better for me with a longer bag. The changing factor was the sled weight. Really light to start. Didn’t go as planned as I thought the weight would keep the handle ropes short but it kept spinning. So had to adjust after that. I kept reverting to the lean forward style with the short rope but I need to be leaning back. Contest weight is not going to be something I can easily move if it is the empty sled and then all the sandbags. 90lbs jumps seemed to hit the appropriate intensities for the runs. Felt good about today’s training. Stretched a good bit and then home to relax.
Comments: I every intention of waking up at my usual work get up time to go out and train. But I decided to stay up and watch the Arnold Australia pro show and ended up going to sleep much later than I should. So I ended up waking up three hours later that I should’ve. Starting to feel some aches in my body getting back to decent training stuff. I had to make myself go for a walk yesterday night. It had gotten up to 76 yesterday and now it’s 44. I don’t like it when the temps yo-yo like that. Out to Lancaster to do my first event specific training for USS Nats. Lots of people training for a levels of competition. I missed some people that had been in earlier it seems. I didn’t really want a crowd for the training I needed to do. Went back to the stationary bike for warm-ups. I wanted to see if this warmed up my knee better compared to the other stuff. Right knee has been off the past 3-4 weeks so watching that. Bike felt easy and good but will have to do some more testing I think. Calf work was super easy. Nice and springy. Box touches felt good. There was an axle loaded up with weights so I just did them to that. Kind of a grab bag for these as far as setup at this gym. Bird dogs were ok. I guess feeling better as I might have miscounted a rep each side extra. Band rows and modified push-ups were supersetted and for two sets. Both felt easy (rows are always easier though). Biceps stretch felt really good. It was then time for events. First up was sandbag tosses. Haven’t really done this for real. I’ve “tossed” the sandbag before but not actually trying to launch it. Added 5lbs to both (getting a third) so that they were 30lbs and 50lbs. I just needed 30lbs as I needed to do tosses and get my form worked. I had assumed the gym still had the height crossbar from last year but they did not. A new thing should be available next week. I’m embarrassed that it made me angry for a moment that it wasn’t at the gym. I guess work week had been more stressful than I cared to admit. Ceiling only to 15’ and I had to throw over 14’ for the show (assuming I don’t show up fat and with a full stomach). Windy outside so I used a real camera tripod. Tricky getting things setup as I wanted to see how high I was getting. I didn’t have someone to film really so I went with that for now. Upper back and neck were getting tight on the first few throws. I’m just glad that nothing went in my back on that first throw. Once that went up, I was good and not much anxiety. I was to do 10 tosses but I did two more as my third one was really terrible. I had tried to run and toss but my form was bad. Trying to figure out the best approach here. Toss and go was my thinking (but they changed it so the bags are 20’ away so probably not feasible now). Probably make sense to put another sandbag out next time so that I can work on getting my eyes set and transition to the next one. Sandbag took the abuse like a champ so pleased with the product. I could be good at this event. Have to see where things go once I have an actual goal to throw over. Yoke after that. Contest is 120’ with a drop and turn at 60’. Don’t have a 60’ run for concrete so I used the turf but had it setup so that the drop and turn was on the concrete. I built up a good bit of power on the turf but I didn’t have a way to carry over on the slick convention floor. Have to keep that in mind. I was a bit more deliberate with how I approached yoke. Walked it out to set it up for the warm-ups. Plan was just three runs but I did a pick with each weight to make sure I was nice and stable. I can’t correct my body as easily with yoke compared to farmer’s. I got to work on the turn under the yoke. Legs getting fatiguing from this distance and feeling sore in my mid back from the yoke. Didn’t think I’d have things detrain this much. Got the yoke too high on my neck on the run with 300lbs, had it right with 400lbs but spent too much time fumbling under the yoke and 500lbs I got it too high on the neck but not as bad. Didn’t feel terrible and with the runs all being under 20 seconds means I was going under 10 seconds per 60’ run. So not bad I think. Last item was medley work. Warmed up with sandbag rows. For not doing these for a long time, these felt quite easy. I had been a little leery being bent over for the rows without support but I felt good. Anyways, medley of sandbag carry into sled drag. Longer distances to build up my conditioning (everything was short for Arnold) and only one sandbag for now to limit how many times I have to bend over. Sandbag was 200lbs for all sets. Longest I could make the course with the sled was 92’ but I wasn’t restricted to the turf for the sandbag. Trying to work on quicker pick up transition on the sandbag by having it land on my feet so I can get my hands under it. Still a light sandbag so hard to see if it will work on the heavier ones. It might work better for me with a longer bag. The changing factor was the sled weight. Really light to start. Didn’t go as planned as I thought the weight would keep the handle ropes short but it kept spinning. So had to adjust after that. I kept reverting to the lean forward style with the short rope but I need to be leaning back. Contest weight is not going to be something I can easily move if it is the empty sled and then all the sandbags. 90lbs jumps seemed to hit the appropriate intensities for the runs. Felt good about today’s training. Stretched a good bit and then home to relax.
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