Mobility Prep
Keg Tosses
(over 15’7” target)
29x1
29x1
29x1
(over 10’7” target)
54x1
(over 15’7”/10’7” target)
29x1/54x1
29x1/54x1
29x1/54x1
29x1/54x1
29x1/54x1
29x1/54x1
29x1/54x1
Axle Cleans
120x3
170x3
210x3
210x3
210x3
Zercher Squats
45x10
135x5
185x3
235x3
275x1
315x3
315x3
315x3
315x3
315x3
Paused Axle Romanian Deadlifts w/ straps
120x3
210x3
300x3
390x6
390x6
390x7 (miscounted)
Crunches/Lying Leg Raises/Plank
bwx30/30/60 seconds
Side Planks
bwx60/60 seconds
Stretching
Comments: Unlike yesterday, this was pretty much a day of
figuring out of training. I just knew that I wanted to work axle cleans and
some lower body focus. Going back and forth between having it be event
specific. Same warm-ups as last time since that felt good. Keg toss to start
things off. Yep, doing these in the middle of the week. Enough light outside
and I figure it was better to keep the explosive lifts close. I didn’t feel
like I had the usual oomph on these. I said that last time but I think this was
more just doing it at the end of the day and also from training the day before.
I think that because the top cross bar fell (and I really don’t need it for
now) that my trajectory on the lighter keg is off. It gets the height but the
arc is longer than the heavier keg. So just a few warm-ups. I figured that I
needed to practice for multiple kegs. Doing reps on reps with the keg didn’t
seem to be the best way to go and doing singles is fine until another is thrown
in the mix as the power the one saps is not really something you can gauge with
you tossing these suckers. I also just have two kegs to use and I’d rather not
get the sandbags involved with this yet. Anyways, so plan was to do EMOM
doubles. I didn’t want to be fumbling and stumbling like I was the first time I
tried it. I think these went pretty well. I had forgotten if I had landed on 6
or 7 sets but I guess 7 it is. So next thing was the axle cleans. Already had
this setup on the patio. I’ve been feeling that I’m not getting this work in.
Just about every time I’ve trained axle it has been one clean since coming back
from injury and anytime I’ve attempted to reclean I’ve failed. With the
competition coming up involving multiple clean and presses with an axle, I
needed to get myself comfortable with multiple cleans. I figured that I’d
already be warmed and ready for moving fast after the tosses so I wouldn’t need
a lot of warm-up here. I was leery about doing reps. Just feeling like it is a
lot of strain on the biceps. I need to get over that fear. I’ve never had an
injury from axle. Cleans felt better than the day before. Granted 20lbs less on
the top sets but still. I noticed that my first rep was my slowest of each set
and the other reps moved quicker. Trying to move without hesitation on those.
The second set I was pulling higher than I was expecting on the 2nd
and 3rd rep and it caught me off guard. I was very happy with how
these went, despite my right forearm/brachialis being sore. So inside for the
rest of this. Ideally, I would have a power rack and be able to do the hatfield
squats without worry of dropping stuff or having to start from the bottom.
Especially after the all the axle stuff. So best thing I can really do for the
legs for squatting is zercher squats. I’ve been doing higher reps and they seem
to have been okay and felt good. 275lbs had felt light last time. Yeah, this
time stuff wasn’t feeling light. I felt slow and stuff felt heavy. I had been
thinking that 315lbs was going to be too easy a weight (wanted to break in
doing a lot of sets of low reps). I was kind of tempted to do 325lbs depending
on how 275lbs felt. It didn’t feel that great so just doing 315lbs. I took a bit
shorter rests for these and got a up a good sweat going. The knee wraps on the
arm are the bee’s knees (actually not sure if that is singular bee or like all
bees and also not sure if I need an etymologist or an entomologist to figure
that out). No pain in the arms. These looked much quicker on camera versus how
they felt. I’m not sure how that works out. I was trying to figure out why
these felt so much easier two weeks ago. Second to last set I felt I got a
little too much of the bar to the right side. Last set actually felt like my
best one. Last thing with weights was something I just kind of pieced together
at the last minute. It combined a few things. Paused axle rdls. I like the
eccentric work on my deadlifting and helping with my control and bracing. I don’t
like pauses on the way up. I’m not trying to slow the concentric portion down.
I think that as I get tired or the weight gets heavy, I change how low I go. I
realized that I got those drop pads that are 6” high so I can use them as a
depth gauge and if I fail, I don’t end up going too far beyond a comfortable
range. I also went with the axle so that it is in front of me a bit at all
times, has no real flex and I get used to moving a heavy axle compared to what
I’ll be putting overhead. These were tough. I took big jumps and I had the
thought that maybe I do just 300lbs for these. But I said no, go for the four
plates on these. Darn brutal. I lost my tightness on the very last rep of the
last set and that was a mistake as I had already done the planned six reps
there. My hamstrings and midsection and back were on fire. I struggled to do
the abdominal work to finish out the day. Ate the Mississippi roast I had
cooking and stretched. Got a day of rest and then two more days to train this
week.
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