Mobility Prep
Yoke
200x50’ in 5.11 seconds
300x50’ in 5.84 seconds
400x50’ in 6.00 seconds
500x50’ in 6.83 seconds
550x50’ in 7.03 seconds
600x50’ in 7.62 seconds
650x50’ in 7.87 seconds
Stone of Steel Over Bar (60”, no support)
138x1
193x1
247.5x1
302x1
337.5x0 no lap
337.5x0
337.5x1
Atlas Stone to Platform (59”, tacky)
330x1
383x0 (22”) no lap
383x0 (22”) no lap
383x0 (22”) no lap
375x1
Prowler 2 Drags (uphill)
455x148’1”
Stretching
Comments: This entire week had been hot with Saturday and
Sunday being the hottest so far. Heat advisory from 12-8 both days. Saturday I
didn’t leave my house. I woke up at a decent hour to take my medication and Tylenol
and then back to bed for like another 4hrs. I think I woke up that time because
my mid back was cramping. Knee was still bothering me so I figured it was best
to rest and not walk outside and just do what I could to make it feel better by
tomorrow. Or at least good enough to do stuff. Plan was to go to bed at a
reasonable hour (despite sleeping past 1:30PM) so that I could get up at my
usual work time and try and finish the workout in Lancaster before the heat
advisory hit. I was anxious for the training session. Stupid reasons (was my
knee going to explode, was my biceps going to tear, was I going to bomb stones
again) that I know need to be tamped down. I was expecting to be this worn out
and fatigued. I knew I was going to need to do some foam rolling for my back
and hamstrings when I got there. It was
only 79 when I got there but it was definitely rising fast. Open air even with
fans wasn’t helping that much but most of the lights were off so they were
trying to keep it cooler. I did my
warm-up on the elliptical with the lights off and a fan going so I didn’t
overheat. Knee felt ok on this. Had the copper sleeve on and compression socks.
Movement prep stuff was pretty good. Hamstrings were tight, had the one cramp
up on me stretching out my quadriceps. Different parts of the gym had different
air flows. First up for today was yoke. Added
a run to the last workout so finishing off with 650lbs. Heat got me last time I
think coming in when I did. Last time everything but my runs with 200lbs and
400lbs had been slower than the first week. No idea how this was going to go.
Lower back felt tight from pulls on Friday and who knows how the knee was going
to feel. Empty run stuff felt fine, just right hamstring was really tight. So
did some more foam rolling before I got ready. I felt my start was a little off
on the first one but I managed to pick up enough speed to do it faster than
last time. 300lbs run got slower again but then got 400lbs in exactly 6
seconds. I was feeling like I was moving well. 500lbs was almost half a second faster than
last time. Not the fastest ever but good. 550lbs and 600lbs were about 1/3 a
second faster than last time. No passy-outty feelings this week. I was a little
worried about my inner thigh on the left side as it was feeling tight after either
550lbs or 600lbs but it went away quickly and wasn’t present the rest of the
workout. 650lbs was very good. It was faster than 600lbs had been last time. I
was feeling pretty good about these, even if the weight is down a bit from what
I’ve been doing with yoke. Just over a second difference between 500lbs and
650lbs. It will be interesting to see what I can get 700lbs at in a few weeks. Then
it was stones. Plan was stone of steel up to about 10lbs more than last time
for a single and then hopefully things would go well this time for atlas stones
with tacky. Plan there was a heavy single as well. My stone of steel isn’t
busted like I was worried it was. It just has a dent in the lower hemisphere
and there is a small margin of error to get the halves to seal. I marked it
with a paint marker so that I get them close enough when lining up. In light of
that, changed things so that it is over bar so I don’t have a crashmat tower
fall on me again. After yoke, I changed shirts due to the sweat. Outside
temperature (IE the gym) was 89 by this point and still climbing. I figured I’d
take bigger jumps. Despite sweat, I seemed to do okay last time on this. Other
than being just wasted. Someone had been using it as it was covered in chalk.
Didn’t matter with the sweating and heat but I never use chalk on it. Either
bare or tacky towel. I went with 55lbs jumps, not really thinking what that
would lead up to. I wasn’t expecting to be over 300lbs by my fourth lift and I
didn’t think it would be wise to go for a new max no tacky towel, gloves, grip
shirt, belt stone of steel. Lower back was stiff and my hip flexors and abs
were tight. Broke one of the 5lbs plates lifting the 302lbs attempt it seems.
Smaller jump to get it to 337.5lbs, 14lbs more than last time. Sweat was not my
friend. First try, I couldn’t lap it. Didn’t get a good enough grip on it.
Second attempt I got it lapped and then I tried to extend with it but it just
spun on my soaked shirt and dropped it. I had not thought I was that sweaty. I
had only intended to use two shirts today so I brought out the last one I had
for the ride home and that time it went up no problem. Stupid sweat. My chest
muscles were really tight and sore from that crush effort. Then it was real
stones. I had kept my tacky at home at room temperature and then put it in a
portable cooler with two ice packs to keep it cold until I needed it. My plan
was again to do 330lbs and then 383lbs for singles. With how my lower back and midsection
were feeling, I was not going to be able to extend with something like 430lbs
or more. Tacky was almost frozen but enough was malleable that I could tear it
off like strong taffy. The gym air and my body heat warmed it up quick. 330lbs
was something. I got excited when it came off the ground (last time it was
slipping) and I foolishly rushed it and this lead to a bad extension and having
to fight to get it up on the platform. I was mad at myself for that. Rolled out
the 383lbs stone. It wasn’t looking good as each time I touched it, more of the
sealant would slough off. Tacky was sticking better but that just meant it was
tearing off the sealant layer and the stone stayed put. I was a sweaty mess and
even after rotating to a different spot, same thing. I was too tired to be
livid but I didn’t want to end this like last time, so I rolled out the 365lbs
stone again but then reconsidered as I switched it for the egg shaped 375lbs
stone. Rather lift heavier than the same weight again. Tacky was starting to
get greasy again by this point. My shoulders were looking lobster red in the
video. Almost lost it on the pick from the floor with the tacky but I got it
lapped in the deep style and rolled it in. Extension with this was much better
than it had been with 330lbs. I was spent. Chest was sore from this as well. Just
sore and tired but not done yet. Cleaned up good and setup prowler outside.
Closing in on noon and nearing 100 degrees now. Uphill drag for a minute. Kept
my shirt off as I only had that one, slightly less sweaty than the other three,
left and I was only going to be a minute. 50lbs more than the last time I did
this. Actually didn’t feel that bad, just got caught on spots. Was very close
to matching my distance. Felt good with that. Took a while to tear things down
and put them away. I hope this is more the heat and fatigue from Friday then
anything as it is hard seeing stone lifting not clicking like it usually does
as it is usually my best event. One of the few things that I’d say has been
world class. Had some deserved rest when I got home and stretched.
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