Mobility Prep
Lock Big 3
10’sx10/10’sx10/10’sx10
12” Log Cleans & Push Presses (1 clean)
Kettlebells
15’sx1
Kettlebells + Dumbbells
15’s+10’sx1
Dumbbells
40’sx1
Log
110x1
130x1
150x1
170x1
190x1
210x1
230x1
250x1
270x1
290x0
300x1 (weighed out at 304lbs)
Bench Chest Supported Dumbbell Rows (2 second Holds)
No Holds
Kettlebells
15’sx10
Dumbbells
40’sx10
Added Holds
70’sx18 PR+2 reps
Close Grip Barbell Floor Presses
45x10
95x5
135x5
185x3
225x3
275x4 (miscounted)
300x10 PR+5lbs
Trap 3 Raises
10’sx10
10’sx29 PR+3 reps
Safety Squat Bar JM Floor Presses
70x10
90x10
130x10
160x33 PR+3 reps & 5lbs
Stretching
Comments: I was not as rested as I would’ve liked coming
into this workout. I mean, I was as rested as I could possibly be but I wanted
more. I had been getting good sleep lately but with how much effort the sandbag
stuff took out of me on Sunday, I wanted to be as fresh as I could be for log
press again. I had tried taking a muscle salt bath for the first time the day
before. Not sure what my thoughts are on that. Did some foam rolling for my
back. I have had very few symptoms from the disc stuff so very happy about
that. Today was also the first day in about a week where I didn’t have an
anxiety episode so that has me the most thrilled. But today was going to be
sucky. I say this as it was 90 degrees outside. I don’t do so well in the heat.
Warm-up stuff felt ok. First thing was shoulder drills. With my brother and
sister-in-law moving, I was able to get my 10lbs dumbbells from the one room
that had been filled with boxes. So I could use them instead of the plates. I
figured I could do all the exercises with the dumbbell since it was ergonomically
easier to hold. Though but it worked. Getting those shoulders to be better.
Then log. Ugh. So damn hot out. I made a decision to move the log further down
the street so that I was in the shade of the tree and that I had branches to
keep sun out of my eyes. Warm-ups were a bit different in that it was singles
with 20lbs jumps this time. Did a mixture of kettlebells and dumbbells before
getting to the log. I wasn’t sure how things would go here with log. I hate
cleaning this log. Plan was to try and match the axle stuff but I wasn’t so
sure about that seeing as how it took several attempts with 310lbs to clean it.
Biceps don’t really care for the log cleans. I feel like I have to be very
deliberate to make sure I don’t mess up the clean with this log and strain my
biceps. 270lbs felt rough and I got light headed afterwards and took a knee
before the feeling past. Video says the press was easy. I actually was trying
to move along and not watch video while training. I felt that I had a good
clean with 290lbs but I guess I didn’t let things settle as I lost my balance
on the press. Might have been that I kind of “grazed the boys” at the start. My
heels weren’t done and my feet moved when I went for the leg drive. I tried to
reset and go again but it wasn’t happening. Ugh. I hated that. But I was so
tired. I didn’t want to attempt the weight again as I felt it was technique but
I also didn’t want to stop there and have 20lbs less than my double from two
weeks ago be my single for the day. I ultimately decided I’d rather miss
slightly heavier weight and give the minimum for the online qualifier a shot. I
didn’t mash my testicles this time on the pick up so that was a positive but my
clean was uneven and had slid down. This would usually me a miss but I went for
it and I got it. Leg lifts and stomps and then put it down and gave several
middle fingers. More due to the fact I missed the weight before and got this
weight. The next bit took a lot of time as I tried to weigh my log lift. My log
is not a “name brand” one so I can’t just say it weighs what it weighs for
online qualifier event for strongman corp. And since it isn’t “from the floor”
it won’t count for OSG (but I had no intention of doing that one). The weight
should’ve been 300lbs. It wasn’t. Also the numbers on the scale don’t show up
on video well either. Depending on how the log was on it, made the weight
jumps. It was as low as 287.5lbs and as high as 313lbs. I knew the log weighed
108lbs from previous weighing so I just finally weighed all the plates. I don’t
recommend doing that as it will get you paranoid about what stuff actually
weighs. Total weight came out to 304lbs. So a PR for clean and push press on
log in training. I’m probably going to just treat it as 300lbs in training
though as I can’t really count for the variances in weights. I’d drive myself
crazy doing that. I can at least say that I got 300lbs in me on both log and
axle but what I need is consistency at it. I got a year to be comfortable with
this weight and hopefully that is doable with no or minor injuries. This also
showed me how much of a pain weighing out stuff for these online qualifiers is
by myself. So unless the events are “OMG amazeballs” I think I’ll just stick to
competing to qualify. Maybe try to qualify for the Arnold in mid-December if
feeling froggy. So I got a bit more rest then I expected with all that and it
was time for the rep stuff. Dumbbell rows on the bench while supported. The
holds on the working set approach again. Just regular reps to warm-up. Same
weights but aiming for more reps on the working set with the 2 second holds.
Unlike last time, I kept count of the reps. I think this was more because I was
feeling really fatigued and my forearms were sore and my right biceps was sore
from the log cleans (especially that last one). Right biceps didn’t really care
for these and it took a bit to get things feeling ok and pulling in a manner
that wasn’t irritating things. The holds I think also made me control the
negatives a little more unintentionally. Still a lot of time under tension. I’m
surprised the chalk didn’t become paste and I didn’t put them down. Next was
the close grip floor presses. Trying to learn from last time. I think I did
better with setting up the saw horses so that I didn’t get weird unracks. Same
as last time as far as work up sets with the plan being max reps with 300lbs.
So just a little bit more than last time. I was feeling pretty good today. I
got distracted on the set before the max rep set singing along to the music and
did an extra rep since I wasn’t sure if I did three or not. Good sign that I
felt that strong that I didn’t notice. I figured that I’d have a good one today
on these. Got a solid ten, no arm hump so that was good. T3 raises followed
that. Since I can use my 10lbs dumbbells, these would feel a little more
comfortable in my hands I think. These are definitely good things for me to be
doing in combination with the shoulder drills and the band pull aparts. I
miscounted as I thought I had done 30 reps but just one shy of that. Videoed
these from behind to see how the back muscles were working. Last item of the
session was ssb jms on the floor. I plan to get the power rack setup this
coming weekend on my rest day but these seem to be fine doing them on the
floor. Plan here being 5lbs more than last time and doing max reps. I did mess
up on my second set as I had meant to be doing 30lbs jumps. This felt heavy in
my hands with the top weight but I just kept pumping out the reps and got more
than I was expecting. I had to take a cold shower to cool off so I could spend
the evening with my family before they leave. Good food for dinner and memories
and then home for stretching and icing.
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