April 14, 2019 – Week 5, Day 3

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)

BWx10/10

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

Biceps Stretches

20 Seconds

20 Seconds

Sandbag Tosses Over 14’ (20’ away)

30x1

30x1

30x1

30x1

40x0

40x1

40x1

40x1

50x1

50x0

50x1

50x0

50x0

50x1

Log Clean and Push Presses
(Miscellaneous Log 12”)

2 stage 2 second pauses

85x1
115x1
145x1
(Beast Metals Log 13”)

176.5x1
206.5x1
236.5x1
Regular

266.5x1
296.5x1

Yoke (with drops)

300x60’ (drop at 30’) in 9.75 seconds

400x60’ (drop at 30’) in 10.09 seconds

500x60’ (drop at 30’) in 11.07 seconds

550x30’ in 4.99 seconds

600x30’ in 5.18 seconds

650x30’ in 5.69 seconds

700x120’ (drop at 60’, on turf) in 28.51 seconds

Sandbag Rows

150x10

Sandbag Carry/Sled Drag Medleys (turf)

200x100’/180x100’ in 41.22 Seconds

250x100’/280x100’ in 47.98 Seconds

275x100’/380x100’ in 54.69 Seconds

Stretching

Comments: Workouts off a day due to being sick. Woke up Saturday and my right knee was really sore and achy when I walked. With still getting over the cold and my knee, I felt it was best to just rest and ice my knee and hope that it felt better in the morning. It felt a bit better the next day but I wore my copper knee sleeves out to drive to Lancaster. Also wore the copper back wrap just to keep my midsection warm on the drive. Things didn’t feel too bad on the bike to warm-up. Left shoulder aches, right knee aches. Just niggles I guess to keep an eye on. Calf work was super easy. Nice and springy. Box touches felt good. Bird dogs felt pretty good. They usually do this day. Band rows and modified push-ups were supersetted as per usual. Both felt easy. Biceps stretch felt good. Definitely needed it I guess. Time for a long event day. Really humid today. I wasn’t expecting that as I only brought one shirt for today. It would occasionally spit rain in the beginning. Sandbag toss again. This time using all three bags. Plan being 4 with 30lbs, 3 with 40lbs and 3 with 50lbs. Didn’t need much to warm-up for the moving part of things. Someone broke the tripod stand to make it go higher so I had to resort to an odd angle to get the tosses in view. 30lbs felt about as light as it usually does. I only had one bag out at a time as I had no idea if the rain would start up so my rest was putting the bag away and getting the next. Constantly had to wipe sweat off my face and arms. Then I missed that first throw with 40lbs. Ugh. If I was having a problem with 40lbs today, 50lbs was going to be tough. I had no more misses with the 40lbs after that but my height was less each successful toss. There was a real concern I’d not get any successful tosses with 50lbs. I knew I needed to be closer and take my time. First one cleared it and I felt some relief. It was not impossible for me. I had to get after seeing people training for Nats and getting it in a series no less. I was nowhere near getting it that second attempt. Got it after that miss. I had just one more to go. I was not stopping until I got three successful tosses. Just barely missed the next two. The toss tower was like smacking them back down at me. There was relief after I got that last one over just barely. I can only hope to improve at this heavier bag. Log after that. Plan was 30lbs jumps and aiming for 5lbs than last week and only go for more if it felt good and not a max effort. Pauses and holds working up in weight. Form felt better this time. I was really sweaty but I seemed to be good as long as I wiped down each lift. Dropped the pauses and holds at 266.5lbs. Didn’t feel too bad but it moved at some point and felt harder than it should’ve. 30lbs more and I was 5lbs away from my PR. Clean felt like it took some effort out of me and it went a little bit forwarded compared to last week but I was able to muscle it back in place. Felt a good bit easier than last week’s top lift but not as easy when I hit 301.5lbs at the end of my Arnold prep. Sticking to no misses on log and dead as best I can. Yoke after that. Same thing as last week but working up to heavier top weight. Short distance stuff on the concrete floor. I thought I was moving pretty good but other than my set with 400lbs, I was moving slower than last time by a little bit. Fatigue is building. Yoke every week and going up 50lbs a week is hard. I definitely know I’m not where I was on yoke when I was hitting my 20-30’ runs fast. 700lbs for the contest distance this week. Just got to do it. I moved it back to where I was doing it before as it was tricky getting the distance right from the more visible line. I used my tape measure to make the start/finish more visible for time keeping purposes. Started out well enough but definitely felt I was slowing down the last 20’ of the first half. I was getting dangerously close to my listing leg drag style in the second half of the last half. Grunted and got my stride back under me to finish strong. I had adjusted my time goal with how fatigued I had been last week and this week for 30 seconds but I got it in under 29 seconds. I know I got another 50lbs jump coming up but not sure after that. I’m over 90% or at contest conditions on most of the events at this point and still 8 weeks out. I can’t really think of a contest where I was this good of a spot in recent memory. Last item was medley work as has been the case. Kept the doors open so I could do a full 100’ run each way. Last week spoiled me. Warmed up with sandbag rows. I wanted to try something out this time. I’ve been doing long-ways for the sandbags as if I were going to load them. I figured that this would be the most efficient way for me to get the sandbag and go. I’ve been very set in getting a secured grip in the past from having biceps issues going too quick or using the arms instead of the back. The bearhug style I’ve just kind of sat down with the bag and squeezed it up. Lots of lower back and took my breath away. But I’ve been seeing other people train this at the gym where they just shove the bag down and just row it up into the bearhug style. With a longer bag, the long way load grip might be best but I think these sandbags are going to be shorter and more compact so getting in the way of my legs might not be a concern here. I’ve seen it done before but it seemed like a strategy I should reconsider. Rows felt easy this way. That was the first test. Now to see how it would work in the medley. Only increased the drag portion by 10lbs for the first set from last week. I felt it was easy to move with the sandbag this way but I think I was hesitating a little on the that first pick and I was moving a little slower on the drag as my knee started to bug me right at the start of it. This was a little slower than last week. But the next sets went better. I did 100lbs jumps for the sled each set. 250lbs sandbag for the second set and 275lbs sandbag for the last set. Each set ended up being faster than the counter part from the week before. The 275lbs set of the sandbag carry really cooked my hamstrings and my legs were bloated by the end of the drag. That dense 306lbs bag will be a deciding factor I think on if this will be the way to go but this is a good sign. I stretched my calves a little before deciding I was too sweaty to put on the TENS unit for the ride home so I’d rather just get home and stretch and then worry about the other stuff. Going to be off Monday and Tuesday and then back to it for Wednesday. Looking forward to the overdue massage therapy.