5 Minute Walk (.25 miles)
Mobility Prep
NY Barbell Yoke
180x50’ in 5.38 seconds
270x50’ in 5.57 seconds
360x50’ in 6.33 seconds
450x50’ in 6.43 seconds
520x50’ in 7.12 seconds
520x50’ in 6.96 seconds
520x50’ in 7.08 seconds
Sandbag Rows
175x5
225x5
Stone of Steel Loads (62”, tacky towel)
138x1
182x1
225.5x1
279.5x1
279.5x0,1 (missed load first attempt)
279.5x1
279.5x1
279.5x1
Stretching
Comments: I think it is a good thing that put up more than just numbers of a session for training. Always felt that just numbers isn’t terribly helpful. They matter but knowing the other stuff is good. I say this as just reading what my thoughts were two weeks ago is big difference from today. Am I still depressed and down? Yes but I’m not as angry at myself as I was. I did feel some of that paralysis on my birthday but not today. As was expected, my shin was not having breaks in my bone, just got a contact bruise from the bar love tap. My right knee was a bit off and tight. I had thought it was nothing on my last training session as I was trying to skootch my rack and band setup with my foot and I felt my knee shift trying to do that. But I had felt no pain so I figured just my imagination. I’ve been lax in icing the knee and doing soft tissue work. I knew I needed to ice it after working out today. I stayed up late as my plans for the next day were changed (nursing home changed visiting policy so couldn’t visit grandma due to her recent hospital visit) and woke up late so late afternoon training. No issues with warm-ups. Knees felt ok and I didn’t feel like I had a twinge in my lower back like I did last week in warm-ups. 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. It seemed to be good with my new farmer’s handles for familiarization so I thought why not with the yoke. The top weight was something that I felt I could just do 50’ runs with the planned jumps this time. I was feeling ok and my knee wasn’t bothering me but I did feel like I was a little slow on my pick. I did feel like I was accelerating better though. If I’m fast, then I’m good. I’m kind of surprised I’m faster on yoke compared to farmer’s walk as I can get a better gait but I think the pick up is what does it for me. I didn’t have good work up sets in a sense. First run felt good and I felt like I was able to adjust my gait near the end. Second run I got overzealous with that and cracked the base of my skull on the yoke crossbar as I set it down. Third run my “back belt” somehow came undone and slid down on to my hips and legs so I had a little extra resistance. I don’t feel like I had any issues once I put on my hard belt. I thought I was moving a little faster with the working sets then I ended up getting but still good. Ended up being faster than when I was doing my runs with 510lbs over a month ago. The grouping was much closer this time compared to last time too. Becoming consistent haha. So sandbag rows followed. I treated these with respect this time. I made sure that I had myself comfortable and secure with my grip before I started. I forget that sometimes just bending over and then flexing the body to brace can help with getting my knees ready for lapping stones too. Going to need to keep focus on these and not just rep the things out all sloppy. This lead to the last bit of training, EMOM stone of steel. Empty implement was really easy. The next set was perhaps careless as I lapped it but almost fell backwards due to being off balance. Have to treat stuff respectfully. Next set was ok too. I could feel that my lower back was a bit fatigued though. The deadlifts are getting to me. Plan was 275lbs for the 5 singles and that is what I thought I had loaded in the thing but scale afterwards told me it was heavier. Oh well. I could feel some stress on my right biceps on these. Not pain but enough that I was watching. I must’ve misjudged my distance from the bar on the second single as I missed the load by knocking the yoke away. That sucked since I literally did all of the lift. Rolled it back and did another attempt so I had like 30 seconds or so before I had my next minute to go. I was tempted to do a double on the last one to make up for it but then I stopped myself because why when I had already essentially done an extra rep already? Other than that one missed rep, this was good stuff. Before stretching, I topped off one of the sandbags and it was much easier this time compared to the past few times. Ate a big dinner and then stretched.
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