5 Minute Walk (.25 miles)
Mobility Prep
Lock Big 3
10’sx10/10’sx10/10’sx10
12” Log Clean & Strict Presses
Kettlebells
15’sx5
Log
93x1
113x1
133x1
153x1
173x1
193x1
12” Log Strict Presses
193x2
193x2
193x2
193x2
193x2
Bench Chest Supported Dumbbell Rows
15’sx15
40’sx10
70’sx15
70’sx15
70’sx15
Slingshot Dips
bwx10
bw+25x8
bw+50x5
bw+75x5
bw+100x3
bw+110x12
Band External Rotations
µbx25/25
Stretching
Comments: Feeling slightly more cheerful. Maybe I’m finally feeling better. Could be that my back isn’t so tight after training Saturday. I’m still thinking about things that I don’t feel good or great about but I’m not having it interfere with living day to day. Maybe just another realization that I put too much into strongman or that my focus is strongman and I should stick to what I like doing. I’m not really sure. I feel my focus a bit renewed in that regard. Thinking about getting new equipment or training for other contests. That is at least something but not acting on those whims. Much like when I’m depressed, I don’t want to take a step without thinking it through or over. I don’t need new equipment. I already have a contest (granted who knows what will happen between now and June). None of the other things would fit or make sense without taking away from that contest. The excitement and confidence is good but need to be smart. Walking felt ok. Joints stiff. I made sure to ice the day before and do soft tissue work. Increasing the step height for the one drill made a huge difference in difficulty. Good thing I waited so many weeks before moving up in difficulty. That was exhausting and challenging. Not much to say about the other stuff as it is pretty standard at this point and I’m adapting. Getting a bit better at control on the dumbbells for the shoulder drill. Still tough and the left shoulder doesn’t enjoy it sometimes. But that lack of enjoyment seems to lessen each time. Log clean and strict press to start off the session. Last time I did log, the lapping of the log through me off a little bit with my old log. This is better balanced. I didn’t need to chalk my shirt at all for it to stick. It felt like overkill last time with the grip shirt on. The log is lighter empty and right now with it being this far out from any contest, I’ll stick with this one. The other log may make more sense for a big show with a heavier log or a log that is made by someone that doesn’t know how to make strongman equipment. Shoulders were a little achy today. Temperature is fluctuating again. I had thought about not wearing the copper knee sleeves since it was just strict press today but decided to just to keep joints warm and happy and because I would be doing some deep knee bends to lap and clean the log. I had just started to use my heat as it was below 60 in my house when I woke up a few days ago but it got up to just under 80 last night while training outside. Pressing was easy. Lower back was feeling a little pumped and tight. No hard belt. Plan is to bring that back starting next week for pressing. Pressing out of the rack after that. I had debated taking all the small plates inside during the rests swapping on 25’s but I figured that would take longer and it was getting dark really quick. Pressing was ok I think. Each rep was easy. Shoulders ached a little, mostly the right one. I felt like my positioning was a little off starting the presses on the first rep. Not sure if just standing in place and trying to feel comfortable to just press had me overthinking things. Last set I think was the best. Starting to feel like I can actual press good weights again. Into the garage for the rest of the evenings training. Dumbbell rows with the bench. This is easy stuff. The plan this time being 3x15 and go from there to try and increase the volume slowly each time. No biceps issues of any kind on these today. Sometimes I get it on the right side. Maybe because the reps per set were lower and not as much fatigue? I didn’t miscount the reps like I did with incline dumbbell benching last week haha. Slingshot dips after that. This was changed a bit from previous weeks. Previously, only a few sets and trying to increase the reps. Now, several warm-up sets and then doing a set of 8-12 reps. Goal being the 12 and then adding like 5lbs to next session. So top weight here being just 10lbs more than what I’ve been doing so should be easy. I was looking forward to these not because of the pressing and triceps but the spinal traction effect. My lower back has calmed down a good bit so I figured that it would be receptive to these with a little weight to help get that last bit of discomfort (like I got part of my spine in my back pocket) to go away. It seemed to do that after the first two sets. I know it will take a little for the rest of the tightness to calm down now that everything is where it should be. I forget sometimes how much pressure this exercise puts on my body when it is pulling down as I can get lightheaded if I’m not watching my breathing. Had some of that working up to the top weight. Top set no issues and felt strong. Band external rotations to end the evening. Both sides felt strong this session. The burning sensation was only there for like the last five reps when usually it creeps in about half way into each set. Stretched and ate a big pot roast for dinner. Iced the knees as well before bed.
Mobility Prep
Lock Big 3
10’sx10/10’sx10/10’sx10
12” Log Clean & Strict Presses
Kettlebells
15’sx5
Log
93x1
113x1
133x1
153x1
173x1
193x1
12” Log Strict Presses
193x2
193x2
193x2
193x2
193x2
Bench Chest Supported Dumbbell Rows
15’sx15
40’sx10
70’sx15
70’sx15
70’sx15
Slingshot Dips
bwx10
bw+25x8
bw+50x5
bw+75x5
bw+100x3
bw+110x12
Band External Rotations
µbx25/25
Stretching
Comments: Feeling slightly more cheerful. Maybe I’m finally feeling better. Could be that my back isn’t so tight after training Saturday. I’m still thinking about things that I don’t feel good or great about but I’m not having it interfere with living day to day. Maybe just another realization that I put too much into strongman or that my focus is strongman and I should stick to what I like doing. I’m not really sure. I feel my focus a bit renewed in that regard. Thinking about getting new equipment or training for other contests. That is at least something but not acting on those whims. Much like when I’m depressed, I don’t want to take a step without thinking it through or over. I don’t need new equipment. I already have a contest (granted who knows what will happen between now and June). None of the other things would fit or make sense without taking away from that contest. The excitement and confidence is good but need to be smart. Walking felt ok. Joints stiff. I made sure to ice the day before and do soft tissue work. Increasing the step height for the one drill made a huge difference in difficulty. Good thing I waited so many weeks before moving up in difficulty. That was exhausting and challenging. Not much to say about the other stuff as it is pretty standard at this point and I’m adapting. Getting a bit better at control on the dumbbells for the shoulder drill. Still tough and the left shoulder doesn’t enjoy it sometimes. But that lack of enjoyment seems to lessen each time. Log clean and strict press to start off the session. Last time I did log, the lapping of the log through me off a little bit with my old log. This is better balanced. I didn’t need to chalk my shirt at all for it to stick. It felt like overkill last time with the grip shirt on. The log is lighter empty and right now with it being this far out from any contest, I’ll stick with this one. The other log may make more sense for a big show with a heavier log or a log that is made by someone that doesn’t know how to make strongman equipment. Shoulders were a little achy today. Temperature is fluctuating again. I had thought about not wearing the copper knee sleeves since it was just strict press today but decided to just to keep joints warm and happy and because I would be doing some deep knee bends to lap and clean the log. I had just started to use my heat as it was below 60 in my house when I woke up a few days ago but it got up to just under 80 last night while training outside. Pressing was easy. Lower back was feeling a little pumped and tight. No hard belt. Plan is to bring that back starting next week for pressing. Pressing out of the rack after that. I had debated taking all the small plates inside during the rests swapping on 25’s but I figured that would take longer and it was getting dark really quick. Pressing was ok I think. Each rep was easy. Shoulders ached a little, mostly the right one. I felt like my positioning was a little off starting the presses on the first rep. Not sure if just standing in place and trying to feel comfortable to just press had me overthinking things. Last set I think was the best. Starting to feel like I can actual press good weights again. Into the garage for the rest of the evenings training. Dumbbell rows with the bench. This is easy stuff. The plan this time being 3x15 and go from there to try and increase the volume slowly each time. No biceps issues of any kind on these today. Sometimes I get it on the right side. Maybe because the reps per set were lower and not as much fatigue? I didn’t miscount the reps like I did with incline dumbbell benching last week haha. Slingshot dips after that. This was changed a bit from previous weeks. Previously, only a few sets and trying to increase the reps. Now, several warm-up sets and then doing a set of 8-12 reps. Goal being the 12 and then adding like 5lbs to next session. So top weight here being just 10lbs more than what I’ve been doing so should be easy. I was looking forward to these not because of the pressing and triceps but the spinal traction effect. My lower back has calmed down a good bit so I figured that it would be receptive to these with a little weight to help get that last bit of discomfort (like I got part of my spine in my back pocket) to go away. It seemed to do that after the first two sets. I know it will take a little for the rest of the tightness to calm down now that everything is where it should be. I forget sometimes how much pressure this exercise puts on my body when it is pulling down as I can get lightheaded if I’m not watching my breathing. Had some of that working up to the top weight. Top set no issues and felt strong. Band external rotations to end the evening. Both sides felt strong this session. The burning sensation was only there for like the last five reps when usually it creeps in about half way into each set. Stretched and ate a big pot roast for dinner. Iced the knees as well before bed.
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