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 Over 14’ (20’ away)
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”)
(Miscellaneous Log 12”)
90x5
120x3
150x2
(Beast Metals Log 13”)
120x3
150x2
(Beast Metals Log 13”)
181.5x2
211.5x2
241.5x2
241.5x2
241.5x2
241.5x2
241.5x2
241.5x2
241.5x2
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.
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