Mobility Prep
Wide Grip Deadlifts w/ Monster Mini Bands (straps)
No Bands
45x10
135x5
Add Band (+50lbs)
135x1
Add Band (+100lbs)
135x1
185x1
225x1
275x1
315x1
365x1
405x1
405x1
405x1
405x1
405x1
Car Deadlift Hold Simulation (straps, 24” pick)
130 for 5 seconds
180 for 5 seconds
220 for 5 seconds
270 for 5 seconds
310 for 5 seconds
360 for 5 seconds
400 for 37.13 seconds
310 for 56.43 seconds
Medley (Keg Carry/Husafell Carry/Mouser Block/Chain-Sled
Drag) (carries driveway)
215x35’/239x35’/222x35’/610x30’ in 59.27 seconds
215x35’/239x35’/222x35’/610x30’ in 56.05 seconds
215x35’/239x35’/222x35’/610x30’ in 54.33 seconds
Uphill Car Pushes
Car+1 person x70’ in 17.78 seconds
Car+1 person +180 in trunkx70’ in 20.16 seconds
Car+1 person +360 in trunkx70’ in 21.21 seconds
Stretching
Comments: This was perhaps the day I most worried about.
Mostly because the last time I did my own training plan, I ended up overdoing
it on stuff and ended up being in pain and having to take off more weeks of
training to recover. With how the State plans to open up in phases, gyms and such in the last phase so very real possibility that the garage gym life will be until June or later. I slept in and I really didn’t get ready to train until a
bit after 3:00PM. I wasn’t expecting the training to take all day but it kind
of did. Went for a short walk and wore a mask just to keep from people thinking
I want to chat. Warming up felt good too. So to start things off, doing
deadlifts. What I was initially thinking was short rests like the z presses but
that didn’t seem to be in the cards. I wanted to do the wide grip deadlifts
against bands. Work the hamstrings and hips as well as getting that start and
having to pull fast through. Not using the usual band setup but standing on the
bands. That is when I added bands. I used some wood slats and the crash pads so
that I could do a set of 10 with the barbell since it has been since probably
October I’ve done this style of deadlift. Not a lot of volume and trying to
prime for the heavy stuff. The deadlift event for this show is quite odd. Kind
of two of them that will rely on strong upper back support strength and leg/hip
lockout strength. I’ll be honest and say that 405lbs of bar weight didn’t feel
as easy as I wanted it to. Deadlift has been down as of late. For the feel,
maybe 365lbs was the way to go. It was feeling more like a grind/strain doing
these but video says otherwise, more of a slowing at spots in the lift with the
switch from the hamstrings and back to the hips. I had meant for 6 singles done
EMOM but two things. I set the timer wrong I guess and the other was the one
set of bands snapped on the fifth pull so no more pulls like that today,
especially not within EMOM rest haha. So not too pleased with that. Ordering
would be earliest of 5/3/20 for a new pair and that was not “guaranteed”. Going
to need to either mix and match my bands to get an equivalent or do something
else. So next thing was car deadlift holds. Different setup as the cinder
blocks all broke last time. Using my mouser block to stand on and my saw horses
at their lowest setting. Makes it 1” lower for the pick up on these. Since I
didn’t do any farmer’s stuff to warm-up, I felt it made more sense to do more
work up sets with 5 seconds holds. It was feeling heavy. I figured this would
be the case from doing the upper back stuff but that is to get them used to it.
Really, it was to be just 10lbs more per hand but I went 15lbs to get an even
400lbs for the top set. I noticed as I was doing these that the farmer’s were
warping the saw horses. As long as the don’t collapse, I guess I’m good. I’m
actually surprised that I was able to hold on to these longer than 385lbs last
time. I thought I fell short of that. It still seems to be the case that when
my grip goes, these go. Not sure if I can or want to mess with that. Might
require some finger tip training holds? In the chance that the event is lighter
than expected, I decided last minute to do another set with 90lbs removed per
handle. I figured that even after that top set, this would be light enough for
me to get close to a minute. I was expecting over a minute considering my USS
record with this weight is close. I guess that is good that this is also
building my grip up too. I feel like I could walk with 400lbs farmer’s handles
assuming a higher than normal pick. I feel the grip is there. But damn were the
saw horses warped. They will need some reinforcing. Thankfully this is the
heaviest exercise I’m putting them through. So next was the medley for the
show. I figured that I needed to keep working on my foot speed with the
implements. Other than messing up the grip on the block, my speed with the keg
has been about same regardless of the weight for this short of a distance. The
sled is the factor of slowing things down besides the heavy block. Not doing
yoke and farmer’s walk will give me more time to work on this and let my knees
get some rest. I had the devilish idea of making it harder while keeping the
carry lighter. I remembered that I did carries up and down my driveway and that
was torture. So why not do that with the medley. Obviously keep the sled in the
street as that steep of an uphill would change the mechanics too much. My drive
way is about 5’ longer than the contest course. I figured that I’d have to move
fast but it would also make it tough to do that. Zerchers and deadlift stuff
should work the heavy part of the medleys with the picks for not and bring the
heavy version back in the second half of this 9 weeks. Because it was my
driveway and garage, I needed to be gentle with the drops on the pads. I made
the sled drag the heaviest so far at 610lbs as that needs to be pushed. I didn’t
feel too bad after the carries the first time but my lord I was not expecting
the drag to be that rough. I was breathing hard at the end and I had two more
runs. Not sure why but this got easier as I did it. My times got better and the
drag felt better. Almost 5 seconds improvement over the day. Last thing was
pushing. I was up in the air if I should do prowler or push my car. Not the
usual conditioning. For the contest, the press event has a twist where you have
to push a truck. Two clean and presses with an axle, push a truck 40’, clean
and press another heavier axle. So need to work that into the mix now. Not just because it will fatigue the legs but also the shoulders and upper back from the supporting. It was already
like an hour later than I had planned on it being and resetting a sled for
multiple runs (downhill is too easy) wasn’t going to work so I did the car.
Shorter rest than the other stuff because it required very little setup. Plan
was 3x70’ with the same weight. But the empty car was too light so I added
weights for the second set. Better but still kind of light. Last set I think I
got just about right though maybe a little heavier. I at least know I need to
have at least +400lbs in my car for next time in the trunk. Got dinner ready
and stretched and made sure to get in soft tissue work. So one week down.
Hopefully I didn’t overdo it again. And also the contest still happens. Be
better to know sooner rather than later if it is happening or not.
No comments:
Post a Comment