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 (attempting over 15’) (20’ away)
Sandbag Tosses (attempting over 15’) (20’ away)
50x1 (hit)
50x1 (bad)
50x1 (miss)
50x1 (miss)
50x1 (miss)
50x1 (hit)
50x1 (hit)
50x1 (hit)
50x1 (bad)
50x1 (miss)
50x1 (bad)
50x1 (hit)
50x1 (hit)
Log Clean and Push Presses (2 stage
2 second pauses)
(Miscellaneous Log 12”)
(Miscellaneous Log 12”)
90x5
120x3
150x2
(Beast Metals Log 13”)
120x3
150x2
(Beast Metals Log 13”)
181.5x2
211.5x1
241.5x1
256.5x1 (misgrooved)
256.5x2
256.5x2
256.5x2
256.5x2
256.5x2
211.5x1
241.5x1
256.5x1 (misgrooved)
256.5x2
256.5x2
256.5x2
256.5x2
256.5x2
Log Chest Supports (2 stage 2 second
holds)
176.5xpick
226.5xpick
276.5x1
296.5x1
316.5x1
336.5x1
356.5x1
376.5x1 (10 seconds dip, 18.54
seconds hold)
Sandbag Rows
150x10
Sandbag Carry/Sled Drag Medleys (turf)
200x100’/215x100’ in 45.84 Seconds
250x100’/315x100’ in 51.78 Seconds
306x100’/415x100’ in 72.55 Seconds
Stretching
Comments: I wanted to sleep but I
also wanted to train. I didn’t walk Friday evening as it was raining off and on
throughout the day and I really needed to take a second to take care of things
I had let pile up at home. Injury site flair up still going on and I’m trying
my best to manage that. Since it seems that existing and training feel the
same, might as well do something productive as long as it isn’t making things
feel worse. I was hoping this workout wouldn’t be that bad as far as time but I
was wrong. There was traffic at the beginning of my journey out to Lancaster so
my drive ended up being 20-30 minutes longer than usual. Not a good start. Really
windy today. Arrive at the gym and see that the toss tower has been blown over
the uprights had snapped from the fall. Tried to see if it was salvageable but
it was not. A shame since the owners had added a new plank to the top to get it
for 15’ for the three of us at the gym doing USS Nats. A lot of people there as
is usually the case on Saturdays. Sometimes I like it and other times I don’t.
I guess depends on my mood and maybe what I need to accomplish that day. I wore
my compression socks for today to see how they feel on a long day and make sure
they protected my shins against the log. Anyways, bike felt good. Calf work was
super easy. Nice and springy. Box touches felt good. Bird dogs felt really good,
especially considering how my back was feeling. Band rows and modified push-ups
were supersetted as per usual. Had to move my setup as people were actually
using the belt squat today. The nerve of them haha. Biceps stretch felt good. Sandbag
toss again. Plan was ten good tosses with the 50lbs bag taking 2 minute rests. I
was fully prepared for trying to do this over the 14’ toss tower. But that was
dead and not coming back (as when it is fixed, it will be 15’) so I had two
options; 1 just do throws as high as I can over an imaginary tower or 2 build
that imaginary tower. I spent a lot time looking at everything in the gym and
decided on option 2 as the technique is at a premium here and I noticed how
much different it was doing the toss over nothing versus something during Week
1 and Week 2 of this training cycle. It took over an hour to get the setup
right, using pipe, pvc, a yoke, weights, blocks, a jump stretch band and a
ladder. But I got a setup made for a 15’ toss. Just looks so high up there.
Warm ups were mostly working on my foot work and some swings and minimal power
tosses with the lighter bags. This was going to be a lot of tosses with a heavy
bag. I had been smart (well not smart enough not make this thing or do this
sport) by setting things up on the other side of the gym building so that the
building was blocking a lot of the wind. Long story short but I didn’t get that
bag over 15’. It was just not happening today. So I kept track of different
tosses so that I didn’t just stop when I did ten as I wanted ten “good” ones.
Hits for when I hit the band crossbar. That meant at least some part of the bag
got to 15’ so definitely clearing 14’. I think I had two or three where it came
down onto the band (not enough to clear it though). The other category was
misses where the form was good but not enough height to hit the band. Not ideal
but something and I’m sure most would clear 14’. The last was bad tosses which
might have had good height but my trajectory was off and wouldn’t have cleared
it. The biggest thing I realized is that I need to get even closer to the
uprights to have a chance at clearing this height with the weight. I feel where
I go for the other bags is still fine. Next week when the old setup is fixed, I’ll
probably be at this again and that setup is less “forgiving” in that it will
spit the bag back at me like that clown mini golf thing in Happy Gilmore. Log
after that. Pauses and holds for everything again. Same warm-ups up until the
first set with the big red. Reps felt better on that first set with the pretty
much empty log. Pick-up was feeling a little off this week but not sure what it
was. Right hamstring was feeling tight. I’m thinking the past two weeks of
thick bar pulls for reps. Plan was to work up to 15lbs more than last week and
do 5x2 with slightly longer rests. These pauses are killer and mess up and you
might as well be dead. Breathing is easier on the circus dumbbell. Almost had
an accident on my first attempt. First rep felt ok but it was tough. I guess I
messed up my breathing as that second rep misgrooved bad and I had to bail as I
was seeing darkness coming. Not a good start to the log sets, especially when I
needed to do this and other stuff. I’ve been here before, it was not strength
but technique issue and I can fix that. Besides one rep where it went out in
front of me and I had to take it for a stroll, the rest was uneventful.
Definitely feeling these in the upper body, especially the triceps. Next was a
change. Taking the place of yoke with week was log chest supports. But not my
usual kind. In the past, it was do some singles or triples up to the work set
and then hold for time. And generally with big jumps. This time though it was
smaller jumps and holds at two spots each set. Pick it up and then go to the
bottom of my leg drive dip and hold for 2 seconds and then stand up and hold it
for another two seconds. Start at 20lbs more than where I stopped on log. Easy
enough right? Wrong. The rack setup was different here than at the Y and it
really was throwing me off. Set it too high and I can’t do the dip. Too low and
I got to quarter front squat it up. I went with the lower option. I did singles
with the empty log first as this was killing my knees and it felt so damn awkward.
I think I’m just used to the stand up kind where I don’t have to worry about
the dip. Something special was planned for the top set and I was feeling like
just the warm-ups would be my top set. I realized a few sets in that I didn’t
really have a way to have the log stop if it rolled. The beastmetals log is not
balanced and I could feel my vision vibrating after sets with how it sat on my
chest. I need to get used to it if I’m going to press big weights. I eventually
figured out the best way to lift the log up and embraced the suck as it were.
For my top set (I wanted to get 200lbs on the log) I was to hold the dip for 10
seconds and then stand up and hold it for time after that. It is really hard to
gauge how difficult that is going to be from the previous sets but it seemed to
work out as I got it for the 10 and didn’t
pass out and then got close to 20 seconds before my upper back gave out and I
set it down. Hopefully this won’t be so tricky next time and I’ve have things
figured out better. Last item was medley work as has been the case. Last week
this was terrible. I think this week I just kind of accepted that it was going
to be terrible. Warmed up with sandbag rows. Going with bearhug style. These
felt this week compared to last. Maybe it won’t be as much of me moving like a
sloth on Ambien. Medley for three runs with the 200lbs, 250lbs and 306lbs sandbags.
I apparently had a death wish and added 15lbs to each run of the sled. I had
seriously debated just keeping the weights the same from last week and assume
that the top weight I did was going to be the heaviest that the drag portion is
going to feel (assuming 400lbs on turf is as hard or harder than 685lbs on
slick convention floor). I but I figured I should keep pushing it as I could be
mistaken and things happen in strongman. Hell, I’m weighing about 275lbs most
days in the morning so I could be having to do 720lbs instead. I’ll be prepared
in either case I guess. I ultimately went with the more weight option as it
meant I could just use plates and hundos on the sled and not worry about chump
change. Baby carry for the 200lbs and I knew I was moving faster today. May
have to see if the yoke stuff next week hampers things but I was faster on this
with the increased weight on the sled compared to last week. Next set with the
250lbs I had a bad pick with the 250lbs bag. So I dropped it and reset. This
appears to be one downside to this technique as getting it centered can be
tricky. I may need to test both options a bit as far as the pick up. Maybe as a
“warm-up”. Somewhat better pick the second go and moving pretty good. Again,
faster than last week by a few seconds. Then it was time for that dense bag. I
gave this stupid thing three or four false starts. This thing just feels
terrible on the pick and it doesn’t seem to matter. It’s going to be awkward. I
realized I had to go and just do the best I can. I think I may need to see
about the load style pick for this bag next time. Gets down on my legs and impedes
my stride. Drag was slow but I was moving better than I did last week for sure.
Also rushing the pick last week did me no favors. But getting 15 seconds better
time with 15lbs more weight is good thing. This was a long day as it took a
while to put stuff away and then stretch. I stuff around a little bit longer
too watch a novice guy log press and offer pointers. I left home around 10:00AM
and got back just before 7:00PM. TENS unit on the drive home. Forgot to ice my
knee packs. I wanted to eat twice before bed so this ended up being a late
night for me. Got two rest days now that I’m back on my regular schedule at
least. Hopefully this current flair up passes soon.
