Mobility Prep
18” I-Beam Farmer’s Walk
Turns at 50’
117x150’ in 20.21 seconds
207x150’ in 27.20 seconds
No Turns
277x100’ in 17.03 seconds
207x150’ in 27.20 seconds
No Turns
277x100’ in 17.03 seconds
BiggDoggStrongg Frame Hold
570 for 63.96 seconds
Sandbag to Platform (60”)
Extension Only
Extension Only
150x1
175x1
Loads
200x10
Vehicle Push (uphill)
carx105’9”’
Stretching
Comments: Out to Lancaster for event work again. Dealing with a good deal of DOMS in my legs from box squats on Thursday. Despite how tired I felt, I made myself go for a walk after work Friday and eat a big eye round roast. Get some blood moving in the legs. Still sore the following morning haha. WSM has been going on the past few days so keeping track with the unofficial spreadsheets and social media postings. Both good and bad stuff. I wanted to sleep in but I needed to train today and to get it done earlier than usual for family obligations. Had plans for Sunday so it had to be today. Drive out was pretty good. Not as much traffic this morning. People were there training so a little slower start as I socialized a little. People were going to ask since I hadn’t been there in close to a month. New elliptical was in the gym. This one was NordicTrack brand. The old one (still there) is PreCor. So I figured I’d test that out. It gets to the max elevation in about 30 seconds and there is cushioning for the feet. I reversed stride every 30 seconds. My head hits the ceiling if I stand up. One of the gym owners told me it was okay to move the ceiling tile in the future. Movement prep stuff felt good despite how achy some of my joints were and how tight my posterior chain felt. Some stuff is definitely feeling more solid. I ended up doing some foam rolling on my hamstrings before I started. Today’s workout was starting off with farmer’s walk. Reps is the focus this week so time under tension and distance play a factor. So of course farmer’s walks with a turn made an appearance. Previously with this training, it would be light stuff for longer distance with a single turn. Not this time. Lighter weight but multiple turns. Adding to that, turning each way in the same run. This could be an interesting event to have in competition. First two runs were 50’, turn left, 50’ turn right and then 50’ to finish. Did two empty runs of just 50’ and then walked the course to get an idea of the turns. I was a little worried I’d just do two turns the same way. Legs were tight so I knew that I’d not be at my fastest this week. Going to have to get used to the training. First run wasn’t too bad. Second run was definitely taxing and harder to do with the weights being out with the plates on it and controlling with the wrists. Last set was a 100’ straight shot. Indoors I have 50’ on concrete and 100’ on turf. Since I was out of practice, I had no idea how the grip would do so I figured it was better to try and do this outside on concrete so if I had a case of the dropsies, I wouldn’t run the expense turf flooring. Usually this is a max distance run but not this time so thankful for that as I knew I’d be moving slow. Option was 250-275lbs. I just added 70lbs to the handles. Really, I was using 7lbs more per hand on what I was supposed to be doing on the other sets. Easier this way. Felt ok on this run. Definitely not my strongest but I was able to keep moving, no issues with the pick up or grip. Just not 100% of what I’ve been able to do. So after that was to be farmer’s holds. I prefer to use the thicker handle frame for holds as the handles on the farmer’s walk are pretty thin and the frame allows me to a higher pick height, less worry of tearing calluses and I don’t have to worry about my feet if I drop it. But the downside is it is heavy empty. 568lbs empty so I put on the .5kgs plates (IPF certified haha) to get it to be 570lbs. Plan here was a weight that I can hit for at least a minute. Normally no problem. I’ve held 600lbs on this for a minute and 280lbs farmer’s walk handles for nearly 75 seconds. But this has not been a focus. Normally this just feels heavy but I’m able to hold on and not really have my body shaking until about halfway. This time it felt heavy and my whole body was quivering right from the start. Just had to keep holding on. This might be the first time I didn’t follow the frame down on the drop as I was so desperate to get over a minute. I thought I was short but luckily I was a little over so success. Next was sandbag loads. Ugh. Only 200lbs for a set of ten but I knew this was going to be exhausting. This bending over and extending has been limited since December as the plan was to avoid multiple repetitions as my back recovered. Plan was a steady pace and take my time getting my grip secure on the pick. Don’t need to injure a biceps. I did two full extensions with lighter sandbags to make sure the movement didn’t bother anything and get an idea of how much suck I was going to be dealing with. I felt ok but it was going to be a fair amount of suck with how fried my posterior chain was. I really didn’t want to have to get down into a full squat with how tight and sore I felt. I used the same setup of the crash mats for stone of steel last week for this. Covered my arms in chalk and went at it. Not breathing that heavy thankfully but I was slow. I think it was more so that I have to be careful on the extension so that I fully clear the pads. If I don’t it moves. I didn’t want to have to deal with the yoke and moving around it but I had to control the sandbag coming back down so my tower of pads didn’t fall down. I just had to laugh at the end when it all came down after the last rep. Almost done. Last thing for the day was vehicle push. Mike was there and I knew he had a heavier vehicle than my Nissan Versa to push. It also had grill that had hand holds so no denting a bumper or fender. Setup down the street so that I’d start flat and then it would go uphill right away. I really had no idea if I was going to be able to budge it. I was also thinking about the injuries at WSM from calf muscles, plantar fascia and Achilles tendons from truck pull so I was joking about it too keep that out of my head. A little hard to start but it moved and I knew that I could keep going for the full minute. It worked out just perfectly. I knew that I was going to be beat up tomorrow from this workout. Stretched before driving home.
carx105’9”’
Stretching
Comments: Out to Lancaster for event work again. Dealing with a good deal of DOMS in my legs from box squats on Thursday. Despite how tired I felt, I made myself go for a walk after work Friday and eat a big eye round roast. Get some blood moving in the legs. Still sore the following morning haha. WSM has been going on the past few days so keeping track with the unofficial spreadsheets and social media postings. Both good and bad stuff. I wanted to sleep in but I needed to train today and to get it done earlier than usual for family obligations. Had plans for Sunday so it had to be today. Drive out was pretty good. Not as much traffic this morning. People were there training so a little slower start as I socialized a little. People were going to ask since I hadn’t been there in close to a month. New elliptical was in the gym. This one was NordicTrack brand. The old one (still there) is PreCor. So I figured I’d test that out. It gets to the max elevation in about 30 seconds and there is cushioning for the feet. I reversed stride every 30 seconds. My head hits the ceiling if I stand up. One of the gym owners told me it was okay to move the ceiling tile in the future. Movement prep stuff felt good despite how achy some of my joints were and how tight my posterior chain felt. Some stuff is definitely feeling more solid. I ended up doing some foam rolling on my hamstrings before I started. Today’s workout was starting off with farmer’s walk. Reps is the focus this week so time under tension and distance play a factor. So of course farmer’s walks with a turn made an appearance. Previously with this training, it would be light stuff for longer distance with a single turn. Not this time. Lighter weight but multiple turns. Adding to that, turning each way in the same run. This could be an interesting event to have in competition. First two runs were 50’, turn left, 50’ turn right and then 50’ to finish. Did two empty runs of just 50’ and then walked the course to get an idea of the turns. I was a little worried I’d just do two turns the same way. Legs were tight so I knew that I’d not be at my fastest this week. Going to have to get used to the training. First run wasn’t too bad. Second run was definitely taxing and harder to do with the weights being out with the plates on it and controlling with the wrists. Last set was a 100’ straight shot. Indoors I have 50’ on concrete and 100’ on turf. Since I was out of practice, I had no idea how the grip would do so I figured it was better to try and do this outside on concrete so if I had a case of the dropsies, I wouldn’t run the expense turf flooring. Usually this is a max distance run but not this time so thankful for that as I knew I’d be moving slow. Option was 250-275lbs. I just added 70lbs to the handles. Really, I was using 7lbs more per hand on what I was supposed to be doing on the other sets. Easier this way. Felt ok on this run. Definitely not my strongest but I was able to keep moving, no issues with the pick up or grip. Just not 100% of what I’ve been able to do. So after that was to be farmer’s holds. I prefer to use the thicker handle frame for holds as the handles on the farmer’s walk are pretty thin and the frame allows me to a higher pick height, less worry of tearing calluses and I don’t have to worry about my feet if I drop it. But the downside is it is heavy empty. 568lbs empty so I put on the .5kgs plates (IPF certified haha) to get it to be 570lbs. Plan here was a weight that I can hit for at least a minute. Normally no problem. I’ve held 600lbs on this for a minute and 280lbs farmer’s walk handles for nearly 75 seconds. But this has not been a focus. Normally this just feels heavy but I’m able to hold on and not really have my body shaking until about halfway. This time it felt heavy and my whole body was quivering right from the start. Just had to keep holding on. This might be the first time I didn’t follow the frame down on the drop as I was so desperate to get over a minute. I thought I was short but luckily I was a little over so success. Next was sandbag loads. Ugh. Only 200lbs for a set of ten but I knew this was going to be exhausting. This bending over and extending has been limited since December as the plan was to avoid multiple repetitions as my back recovered. Plan was a steady pace and take my time getting my grip secure on the pick. Don’t need to injure a biceps. I did two full extensions with lighter sandbags to make sure the movement didn’t bother anything and get an idea of how much suck I was going to be dealing with. I felt ok but it was going to be a fair amount of suck with how fried my posterior chain was. I really didn’t want to have to get down into a full squat with how tight and sore I felt. I used the same setup of the crash mats for stone of steel last week for this. Covered my arms in chalk and went at it. Not breathing that heavy thankfully but I was slow. I think it was more so that I have to be careful on the extension so that I fully clear the pads. If I don’t it moves. I didn’t want to have to deal with the yoke and moving around it but I had to control the sandbag coming back down so my tower of pads didn’t fall down. I just had to laugh at the end when it all came down after the last rep. Almost done. Last thing for the day was vehicle push. Mike was there and I knew he had a heavier vehicle than my Nissan Versa to push. It also had grill that had hand holds so no denting a bumper or fender. Setup down the street so that I’d start flat and then it would go uphill right away. I really had no idea if I was going to be able to budge it. I was also thinking about the injuries at WSM from calf muscles, plantar fascia and Achilles tendons from truck pull so I was joking about it too keep that out of my head. A little hard to start but it moved and I knew that I could keep going for the full minute. It worked out just perfectly. I knew that I was going to be beat up tomorrow from this workout. Stretched before driving home.
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