5 Minute Walk (.25 miles)
Mobility Prep
NY Barbell Yoke
180x50’ in 5.47 seconds
270x50’ in 5.46 seconds
360x50’ in 6.21 seconds
450x50’ in 6.31 seconds
540x50’ in 7.50 seconds
540x50’ in 7.01 seconds
540x50’ in 7.44 seconds
Sandbag Rows
175x7
225x7
Stone of Steel Loads (62”, tacky towel)
140x1
195x1
249x1
293x1
293x1
293x1
293x1
293x1
Stretching
Comments: Kind of know the drill at this point. Stay up late Friday night because I got nowhere to be or anyone to see. And finally sleep in for a change. Not that with the current teleworking situation I don’t get plenty of sleep now since I don’t have to worry about commuting or getting “presentable” or having to have breakfast before starting work. I accidentally cut my sleep by 40 minutes by turning my alarm off and not hitting snooze Friday though haha. Cold front has made things bearable for me. Sunny enough outside that I can stay moderately warm but not sweating through everything. Starting to get used to some of the warm-up additions. Still got a ways to go to be where I want to be feeling with some of them or performing how I want them to be done but there is improvement from session to session and that’s all I can really ask for. Progression. Yoke up first. Same as last time with working up to 3 runs of 50’ but with 20lbs more. I did a few lengths with just the empty yoke to get a feel of things. I kind of needed it to get my right knee feeling good and getting used to moving at a decent pace. Weight for the top run would be perfectly reached doing the 90lbs jumps. I was trying to take some lessons from the deadlift in not herky jerky start and build up speed. In some instances, that seemed to work. I was moving pretty darn fast by the end of each run as the yoke was sliding several feet down and up the street. By co-worker and friend had stopped by Friday evening to bring me a delayed birthday present that included a new hard belt. Something in between the APT one and the ratchet belt. Even if I stopped using them, they have sentimental value (my first real belt and the other a gift from Jenkins). I had rolled it and placed it under my circus dumbbell to wear it in. It was going to be interesting as I’ve had issues in the past with “thicker” belts on yoke. I remember the one time where I couldn’t breathe going with my ratchet belt. That was on me though as I had been doing beltless work in my prep at the time the belt threw my breathing off big time. The new belt seemed to be good. It will need to be worn in some more. It wouldn’t be the belt of choice for say a medley if I needed to go from a yoke to a sandbag. On the working sets, I definitely noticed the wobble. I felt slow on the first set but it was still a good time. It was a 3rd of a second faster than what I did with 550lbs 6 weeks ago on my “uphill sets”. I actually wasn’t sure if I was faster on the second set as I felt it was so wobbly that I didn’t continue building up speed and felt like I slowed down going across. Just over 7 seconds so close to last weeks’ time. I knew the last set was faster than my first set. So that part was done and it was into the garage to finish off the session. Loading all the weights onto the adjustable hand truck (I had put the weights on it so that loading up the yoke went a little quicker) and pulling into the garage so I had a little rest and time to get some liquids in me. Didn’t need a fan as it was quite cool outside today and no one was smoking cigars. So sandbag rows followed. My neighbors across the street have moved their political signage to face my house this week. It was sideways previously so not showing up in my videos but now it does if I have things facing out of my garage. I don’t like giving free advertising. It has been worse than last election cycle going through the neighborhood. I feel you only need a sign to say what you can’t say yourself. Anyways, I did some “blocking” (hey I got stage, film and video training haha) and got ready for sandbag. So same as it has been. Alternating between short ways and long ways. Same weights but increasing the reps a little bit. Felt a little tougher than I would’ve liked. I am treating the exercise seriously. Trying to not hurt the biceps. So taking my time getting a good grip hold on the bags. 225lbs I had misjudged where it was balanced and it tilted on me so I stopped and regripped to get things stable. Stone of steel after the sandbag stuff. So plan was to do 5 singles EMOM style with 10lbs more than last time. Since the weight ended up being 4lbs heavier than planned last time, I figured I should be weighing things every set rather than assuming things based off what I weighed them as at the old gym. Kind of interesting to see that in some cases how much weight got added. I added 55lbs for the first two jumps and then 45lbs for the last jump. So only 2lbs lost from what was added. I was expecting more so that it would be closer to 289lbs or so. But whatever. As long as I keep track of things. Lapping the thing felt pretty good and easy today. It was more getting adjusted to start the load. Extension was feeling good too. I may need to use a new tacky towel for next time as I was starting to get some slippage on the forearms with the EMOM weight on a set or two. Feeling heavy. Some hesitancy with the biceps but I think by the end of it, that was almost gone. No missed reps today. Finished up training and stretched while I got dinner cooking.
Mobility Prep
NY Barbell Yoke
180x50’ in 5.47 seconds
270x50’ in 5.46 seconds
360x50’ in 6.21 seconds
450x50’ in 6.31 seconds
540x50’ in 7.50 seconds
540x50’ in 7.01 seconds
540x50’ in 7.44 seconds
Sandbag Rows
175x7
225x7
Stone of Steel Loads (62”, tacky towel)
140x1
195x1
249x1
293x1
293x1
293x1
293x1
293x1
Comments: Kind of know the drill at this point. Stay up late Friday night because I got nowhere to be or anyone to see. And finally sleep in for a change. Not that with the current teleworking situation I don’t get plenty of sleep now since I don’t have to worry about commuting or getting “presentable” or having to have breakfast before starting work. I accidentally cut my sleep by 40 minutes by turning my alarm off and not hitting snooze Friday though haha. Cold front has made things bearable for me. Sunny enough outside that I can stay moderately warm but not sweating through everything. Starting to get used to some of the warm-up additions. Still got a ways to go to be where I want to be feeling with some of them or performing how I want them to be done but there is improvement from session to session and that’s all I can really ask for. Progression. Yoke up first. Same as last time with working up to 3 runs of 50’ but with 20lbs more. I did a few lengths with just the empty yoke to get a feel of things. I kind of needed it to get my right knee feeling good and getting used to moving at a decent pace. Weight for the top run would be perfectly reached doing the 90lbs jumps. I was trying to take some lessons from the deadlift in not herky jerky start and build up speed. In some instances, that seemed to work. I was moving pretty darn fast by the end of each run as the yoke was sliding several feet down and up the street. By co-worker and friend had stopped by Friday evening to bring me a delayed birthday present that included a new hard belt. Something in between the APT one and the ratchet belt. Even if I stopped using them, they have sentimental value (my first real belt and the other a gift from Jenkins). I had rolled it and placed it under my circus dumbbell to wear it in. It was going to be interesting as I’ve had issues in the past with “thicker” belts on yoke. I remember the one time where I couldn’t breathe going with my ratchet belt. That was on me though as I had been doing beltless work in my prep at the time the belt threw my breathing off big time. The new belt seemed to be good. It will need to be worn in some more. It wouldn’t be the belt of choice for say a medley if I needed to go from a yoke to a sandbag. On the working sets, I definitely noticed the wobble. I felt slow on the first set but it was still a good time. It was a 3rd of a second faster than what I did with 550lbs 6 weeks ago on my “uphill sets”. I actually wasn’t sure if I was faster on the second set as I felt it was so wobbly that I didn’t continue building up speed and felt like I slowed down going across. Just over 7 seconds so close to last weeks’ time. I knew the last set was faster than my first set. So that part was done and it was into the garage to finish off the session. Loading all the weights onto the adjustable hand truck (I had put the weights on it so that loading up the yoke went a little quicker) and pulling into the garage so I had a little rest and time to get some liquids in me. Didn’t need a fan as it was quite cool outside today and no one was smoking cigars. So sandbag rows followed. My neighbors across the street have moved their political signage to face my house this week. It was sideways previously so not showing up in my videos but now it does if I have things facing out of my garage. I don’t like giving free advertising. It has been worse than last election cycle going through the neighborhood. I feel you only need a sign to say what you can’t say yourself. Anyways, I did some “blocking” (hey I got stage, film and video training haha) and got ready for sandbag. So same as it has been. Alternating between short ways and long ways. Same weights but increasing the reps a little bit. Felt a little tougher than I would’ve liked. I am treating the exercise seriously. Trying to not hurt the biceps. So taking my time getting a good grip hold on the bags. 225lbs I had misjudged where it was balanced and it tilted on me so I stopped and regripped to get things stable. Stone of steel after the sandbag stuff. So plan was to do 5 singles EMOM style with 10lbs more than last time. Since the weight ended up being 4lbs heavier than planned last time, I figured I should be weighing things every set rather than assuming things based off what I weighed them as at the old gym. Kind of interesting to see that in some cases how much weight got added. I added 55lbs for the first two jumps and then 45lbs for the last jump. So only 2lbs lost from what was added. I was expecting more so that it would be closer to 289lbs or so. But whatever. As long as I keep track of things. Lapping the thing felt pretty good and easy today. It was more getting adjusted to start the load. Extension was feeling good too. I may need to use a new tacky towel for next time as I was starting to get some slippage on the forearms with the EMOM weight on a set or two. Feeling heavy. Some hesitancy with the biceps but I think by the end of it, that was almost gone. No missed reps today. Finished up training and stretched while I got dinner cooking.
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