April 21, 2019 – Week 6, 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

30x1

40x1

40x1

40x0

40x1

40x1

40x0

40x1

50x1

50x1

50x1

50x1

50x0

50x1

50x1

Log Clean and Push Presses (2 stage 2 second pauses)
(Miscellaneous Log 12”)

90x5
120x3
150x2
(Beast Metals Log 13”)

181.5x2
211.5x2
241.5x2
241.5x2
241.5x2
241.5x2
241.5x2
241.5x2
241.5x2

Yoke (with drops)

300x60’ (drop at 30’) in 9.98 seconds

400x60’ (drop at 30’) in 10.72 seconds

500x60’ (drop at 30’) in 12.15 seconds

550x20’ in 3.47 seconds

600x20’ in 4.33 seconds

650x20’ in 4.40 seconds

700x20’ in 5.45 seconds

750x120’ (drop at 60’, on turf) in 35.80 seconds

Sandbag Rows

150x10

Sandbag Carry/Sled Drag Medleys (turf)

200x100’/200x100’ in 47.50 Seconds

250x100’/300x100’ in 54.07 Seconds

306x100’/400x100’ in 90.73 Seconds

Stretching

Comments: I didn’t want to workout today. I was tired and the volume planned for today was going to be on another level. I wanted to sleep. I slept a good deal the day before but I didn’t get to go to sleep until late. Something I ate for dinner didn’t agree with me and it kept me up as I wasn’t sure if it would stay down. It was to be my day to go for a walk but I couldn’t guarantee I wouldn’t need to run to the bushes every block or so. Stomach was bit achy in the morning so I slept and extra hour to make sure I was ok. Thankfully I didn’t need to wear my knee sleeves to go out to Lancaster for the drive. The humidity was less so even though I brought a spare shirt and three towels, I was covered. I figured this was going to be another lonely Sunday so I brought my iPod in and put it on shuffle. I have a little over everything on there. People who have witnessed it can attest my tastes are schizo. Anyways, bike felt good. Calf work was super easy. Nice and springy. Box touches felt good. Bird dogs felt pretty good. Not the best they’ve felt this day but still ok. Left side of my lower back has felt a little off this week. I’ve scheduled chiro and decompression sessions every other week. Band rows and modified push-ups were supersetted as per usual. New belt squat machine at the gym is right by the leg press so easy setup for both these warm-ups haha. Biceps stretch felt good. Definitely needed it I guess. Felt like I could get a slightly deeper stretch on that second set. Time for a long event day. Really long. Like I didn’t know how long but it was going to be longer than last week and that was pretty long. Reason being was more sets but programmed with set rest breaks. Sandbag toss again. Plan was five good tosses with each bag taking 2 minute rests. At the start of each bag session, I was letting the bag spin me around with the momentum. It seemed less stressful on the knees trying to reverse course and it is but it doesn’t allow for a stable or balanced a toss. 30lbs is nothing at this point, just have to have the right trajectory.  40lbs still has some issues. I felt like I had a better time with it the first week I was tossing it. I had to check the video on the one to make sure it was in fact a miss because of how it landed. Missed it twice this workout. Second miss I heard it hit and had my leg funny when I turned and my left knee became sore for a bit. Last toss with that weight I think went the best. 50lbs is still so damn heavy. It just doesn’t feel like it’s getting any air and I see people launching the bastard. I only go three out of six attempts last week so I wanted to try and get that bettered this time. Only had the one miss (heard the backboard crack). I feel like my first toss with it last week was higher than any of these tosses but I was more consistent as I only had the one miss. I was feeling pretty good about it until I saw later that they were increasing the height to 15’. Ugh, got to keep on moving. Log after that. Pauses and holds for everything. More reps to warm-up and then planned volume work with longer rests. I tell you what, my form is garbage on those first few lighter sets. Once I get to the big log, I feel better it seems as far as racking the log. I realized last week that the military boot socks I bought for the deadlift weren’t going to cut it for shin protection since they don’t go high enough. Deadlifts and log same week caused some skin to tear on my shin. I got compression socks but they didn’t arrive until I got home. I’ll see how those go this coming week. The log work was my top paused single (I didn’t push it) from two weeks ago for seven doubles. This was going to be interesting. I’ve done a lot of volume with the pauses for circus dumbbell but never log. Trying to stay consistent here. Some sets felt better than others. Last set actually felt he best out of them all. Yoke after that. Kind of the same thing as last week but working up to heavier top weight. Short distance stuff on the concrete floor. Unlike last week, I could tell I was slow on every set. Just wasn’t sure how slow but it must be something for it to feel noticeable and not need the timer. Let’s just say I knew I was going to be needing the adjustment on Monday. Back was achy, knees achy, ankles achy. The heavier stuff to work up was mercifully shortened to 20’ runs. I just knew the 750lbs for the contest distance this week was going to suck. I had hoped to get it under 35 seconds as worst case a few weeks back but I figured that 40 seconds could happen today. This was slow. I finished it with no intentional drops. Why is this so heavy? At least now that I’m within 25lbs of contest weight, the every other week approach should be nice. Last item was medley work as has been the case. This was going to be the death of me. Warmed up with sandbag rows. Going with bearhug style. These felt tougher than last week so I knew this was just going to be terrible. Medley for three runs. 200lbs, 250lbs and 306lbs for the sandbags. Went with a 20lbs increase on the sled for all sets to get nice even round numbers. Bear hug/baby carry style for the sandbags the first two sets. I could tell I wasn’t moving as fast. Maybe not recovering enough in the fast twitch? Maybe lack of walking for two weeks is effecting things? The drag was even slower. But I was finishing the runs. Last set was the worst. I was a little anxious with the dense 306lbs bag. Last time I picked this up, my back went into meltdown so still a little shy here. It was not an easy pick-up. Had to do it twice to get a good grip as the lead shot is something else. Despite how small it is, it isn’t packed like the other bags so it feels liquid. This resulted in slow setup to get it going and then it was not great. Just burning up my glutes and hamstrings. Immediate muscle soreness, no delayed onset. Sloppily tossed it down and got to the drag. This took an eternity but I wasn’t stopped. I may be slow on the drags but I don’t stop moving anymore. This run took over 90 seconds start to finish. Long day of cleaning up. Stretched and did some decompression stuff before driving home with the TENS unit on to recover at home a bit.