5 Minute Walk (.25 miles)
Mobility Prep
Keg Tosses
(over 15’7” target)
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
100x1
140x1
170x1
215x3
215x3
215x3
Zercher Squats
45x10
135x5
185x3
225x2
275x1
325x3
325x3
325x3
325x3
325x3
Paused Axle Romanian Deadlifts w/ straps
130x3
220x3
310x3
405x6
405x6
405x6
Crunches/Lying Leg Raises/Plank
bwx30/30/60 seconds
Side Planks
bwx60/60 seconds
Stretching
Comments: I tried to get things setup as much as possible
so that I had very little down time between exercises. This one took a little
bit of setup last time. I couldn’t afford that today as evening showers were
expected. Luckily I got everything done before that happened but got to be on
the move when storm is in the forecast. Same warm-ups as last time since that
felt good. Keg toss to start things off. Same as last time. Only did the two
warm-ups as pending storm and I didn’t feel like the extra did much for me last
time. My body was either going to move or it wasn’t. Didn’t really take the
time to see what my form was until I was done. The arc is too long for the
lighter keg if I was aiming to clear the bar as it stands now for the very top
but it is easily clearing the contest weight which is good and what needs to
happen. There were moments where I actually got airborne. So some good, some
bad. I did wear the arm sleeve again today. Better safe than sorry. I get
really paranoid about it. Did my seven doubles with no problems, other than the
heavier keg getting deeper into my backyard and getting chunks of earth added
to the weight haha. So next thing was the axle cleans. Just adding 5lbs to it
from last time. Don’t want to get greedy and keep these explosive and fast. As I
mentioned the day before, I was thinking about using smaller diameter plates so
that lower and closer to what regular bar height would be as if with bumper
plates. So used 35lbs plates. Better but still a bit high. Again, anxious with
the biceps on the right arm. Like last time, first rep the more deliberate one
and then the other two reps were nothing. It didn’t look like rain was coming
soon so I took my time putting stuff away as active rest for the next exercise.
Really not caring for the zercher squats. Feel awkward and heavy. Not sure why
they are. I did raise up the pick-up height but that didn’t really make things
that much better or any safer. The one crash pad has had a bit more of its will
to live knocked out of it so it depresses more than the other with weights. The
bar was sliding and it was sitting low on my forearms so I will have bruises. I’m
going to need to find an alternative. I can grunt things out but this is like
the one thing I don’t like about my training I’ve setup right now. Paused axle
rdls for the last of the weights. I was kind of subconscious about my right arm
as I wasn’t sure if it was the sleeve that was moving or if muscle fibers were
off. Head stuff. Anyways, these again. Plan had been just adding 10lbs like the
zerchers with how they felt last time. But the weight seemed to be feeling not
so soul crushing at 310lbs so added another 5lbs to get 405lbs on the bar. I
definitely didn’t over exaggerate the eccentric and I feel that I had good
control. My lower back at the base of the sacrum had been feeling tight and
stiff until I started using the hard belt and was bracing like crazy against it.
Unlike last week, I never felt like I was going to lose the bracing. I did
space out rests a bit more. Not because I wanted to, but I was trying to make a
four serving of ramen to go with the four servings of chicken parm I had
planned for dinner. Abdominal stuff to finish out the day. Looking forward to a
day off haha.
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