2 Minute Treadmill Backwards Pushes
Mobility Prep
NY Barbell Yoke
300xpick
300x50’ in 6.11 seconds
400x50’ in 6.19 seconds
500x50’ in 7.25 seconds
600x50’ in 8.08 seconds
640x50’ in 8.56 seconds
Sandbag Rows
175x10
Stone of Steel Loads (62”, tacky towel)
171x1
214x1
259x1
303.5x1
348.5x1
348.5x1
348.5x0,1
348.5x1
348.5x1
Stretching
Comments: Maybe I’m just getting well rested for a few days or food outside of what I’m used to eating is the culprit but haven’t really been sleeping in as much as I was expecting I would yesterday or today. Maybe I’m not feeling like I have to sleep the holiday away like I usually do. Even though today is the actual anniversary of Jenkins death, I just treat the four day holiday as it. I dreamt it was raining and that made me wake up but I could see light through the window and tried to go back to sleep and get comfortable. And sometimes just living can make things tougher than necessary. Like say impromptu carrying a small child up a flight of stairs in your arms while they are wrapped up like a burrito. For fun. And because they asked you to. I am that uncle. My older nephew saw my deadlift from Thursday’s session and wanted me to lift things Friday. I lifted I think 25kgs wearing an oven mitt with one hand. My right biceps was still sore from the muscling up of that one axle clean to my shoulders. And I don’t think my knees like me walking up steps with an anterior load. They didn’t like getting into my car to move it out of the garage. I woke up and figured that I’d start lifting around noon. I’m getting used to the new stuff in the warm-ups. I have been thinking about how the warm-up would be for competition purposes. Obviously not a concern at least until June 2021. But I did notice from just seeing what I’m doing and that some of the things have applications to events/exercises outside of just the knee and ankle health. So time to actually lift. Yoke again. Same as last time in that working to a top set and all runs for 50’. Both hamstrings tight from deadlifting. Left hamstring still perpetually tight and sore. More so than the right. Both have tightness in the knee insert and I imagine it is from the newer mobility stuff and reintroducing old exercises. So for yoke today, 100lbs jumps starting at 300lbs to 600lbs. Then just 40lbs more so it was 20lbs over last time. I tried something a little different from last time to warm-up. I did the empty walks with the yoke. Casual and slow pace and not really sprinting off the block. Building speed over the set rather than trying to go 0-60 in an instant. I then did a pick with my start weight to just get a feel for things before going. I think this helped a little. I was very concerned that I was moving slower last session. I seemed to be somewhat close to normal this time around. Family stopped by after 400lbs. My nephews wanted to see me workout before they left. I was apparently moving too slowly for my older nephew. I told him I will go when I go haha. Not rushing 500lbs just because you say so. I was a little leery as my right knee was aching a little after that run. But it wasn’t present the rest of the workout. I got a little off balance with 600lbs. Very close to my best time with this weight. My middle to lower back were feel quite sore (good sore) so I was hoping that 640lbs wouldn’t be too slow. I felt pretty sold with this. Slower than I would’ve liked but good considering. It actually looks pretty good on film. It just felt slower to me than it actually was. A little break in the action, with band rows followed by some stretching and then just a set of my light sandbag for rows. Felt ok and good. This is going to be easy stuff. It didn’t feel like it was tough to pick up like sandbag stuff was last week so that was something. Left knee gets tight sometimes at the start to get sandbag started. Stone of steel after that. Plan here was about 10lbs more than last time. It is written as 5-10lbs but things have been feeling good so keep on keeping on. I mean last time these were pretty good and felt better than the session before that (where I felt crushed and needed a deload the following week). However, some wind out of the sails with how heavy sandbag felt last week. Picks were feeling pretty easy. I was keeping an eye on the right biceps. Second lift I kind of held on my chest a bit too long and I was getting light headed. I think part of it was seeing how holding it high like that would feel for a carry and the other was that it felt like my ankles weren’t cooperating in triple extension like usual. I’m wondering if it is a tradeoff with getting more extension in my thoracic spine by not going on my toes to keep my center of gravity stable. I’m not sure how adding 10lbs made it 10.5lbs heavier than last session. I wasn’t expecting it to be this heavy but still works. I was feeling good for the 5 singles EMOM style. However, I kept rushing the load. Not getting full extension and mistiming and misgauging. Resulting in me grabbing the bar on just about every lift and missing the first attempt of a 3rd single. I was breathing quite heavy after that mess up as I had much less recovery sticking to the EMOM timing. I cut it short on the fourth one as I felt like I was going to have a twinge in my oblique (sometimes happens on log press). I also had apparently reached the end of my music library so I just had silence and my own heavy breathing to soothe me. I wanted to make sure I didn’t mess up the last lift and got it without grabbing a hold of the crossbar. I noticed afterwards that my right middle finger was bruising at the nail as I think I smashed it during the EMOM. I took Tylenol and a weight gain shake before I put everything away and stretched.
Mobility Prep
NY Barbell Yoke
300xpick
300x50’ in 6.11 seconds
400x50’ in 6.19 seconds
500x50’ in 7.25 seconds
600x50’ in 8.08 seconds
640x50’ in 8.56 seconds
Sandbag Rows
175x10
Stone of Steel Loads (62”, tacky towel)
171x1
214x1
259x1
303.5x1
348.5x1
348.5x1
348.5x0,1
348.5x1
348.5x1
Stretching
Comments: Maybe I’m just getting well rested for a few days or food outside of what I’m used to eating is the culprit but haven’t really been sleeping in as much as I was expecting I would yesterday or today. Maybe I’m not feeling like I have to sleep the holiday away like I usually do. Even though today is the actual anniversary of Jenkins death, I just treat the four day holiday as it. I dreamt it was raining and that made me wake up but I could see light through the window and tried to go back to sleep and get comfortable. And sometimes just living can make things tougher than necessary. Like say impromptu carrying a small child up a flight of stairs in your arms while they are wrapped up like a burrito. For fun. And because they asked you to. I am that uncle. My older nephew saw my deadlift from Thursday’s session and wanted me to lift things Friday. I lifted I think 25kgs wearing an oven mitt with one hand. My right biceps was still sore from the muscling up of that one axle clean to my shoulders. And I don’t think my knees like me walking up steps with an anterior load. They didn’t like getting into my car to move it out of the garage. I woke up and figured that I’d start lifting around noon. I’m getting used to the new stuff in the warm-ups. I have been thinking about how the warm-up would be for competition purposes. Obviously not a concern at least until June 2021. But I did notice from just seeing what I’m doing and that some of the things have applications to events/exercises outside of just the knee and ankle health. So time to actually lift. Yoke again. Same as last time in that working to a top set and all runs for 50’. Both hamstrings tight from deadlifting. Left hamstring still perpetually tight and sore. More so than the right. Both have tightness in the knee insert and I imagine it is from the newer mobility stuff and reintroducing old exercises. So for yoke today, 100lbs jumps starting at 300lbs to 600lbs. Then just 40lbs more so it was 20lbs over last time. I tried something a little different from last time to warm-up. I did the empty walks with the yoke. Casual and slow pace and not really sprinting off the block. Building speed over the set rather than trying to go 0-60 in an instant. I then did a pick with my start weight to just get a feel for things before going. I think this helped a little. I was very concerned that I was moving slower last session. I seemed to be somewhat close to normal this time around. Family stopped by after 400lbs. My nephews wanted to see me workout before they left. I was apparently moving too slowly for my older nephew. I told him I will go when I go haha. Not rushing 500lbs just because you say so. I was a little leery as my right knee was aching a little after that run. But it wasn’t present the rest of the workout. I got a little off balance with 600lbs. Very close to my best time with this weight. My middle to lower back were feel quite sore (good sore) so I was hoping that 640lbs wouldn’t be too slow. I felt pretty sold with this. Slower than I would’ve liked but good considering. It actually looks pretty good on film. It just felt slower to me than it actually was. A little break in the action, with band rows followed by some stretching and then just a set of my light sandbag for rows. Felt ok and good. This is going to be easy stuff. It didn’t feel like it was tough to pick up like sandbag stuff was last week so that was something. Left knee gets tight sometimes at the start to get sandbag started. Stone of steel after that. Plan here was about 10lbs more than last time. It is written as 5-10lbs but things have been feeling good so keep on keeping on. I mean last time these were pretty good and felt better than the session before that (where I felt crushed and needed a deload the following week). However, some wind out of the sails with how heavy sandbag felt last week. Picks were feeling pretty easy. I was keeping an eye on the right biceps. Second lift I kind of held on my chest a bit too long and I was getting light headed. I think part of it was seeing how holding it high like that would feel for a carry and the other was that it felt like my ankles weren’t cooperating in triple extension like usual. I’m wondering if it is a tradeoff with getting more extension in my thoracic spine by not going on my toes to keep my center of gravity stable. I’m not sure how adding 10lbs made it 10.5lbs heavier than last session. I wasn’t expecting it to be this heavy but still works. I was feeling good for the 5 singles EMOM style. However, I kept rushing the load. Not getting full extension and mistiming and misgauging. Resulting in me grabbing the bar on just about every lift and missing the first attempt of a 3rd single. I was breathing quite heavy after that mess up as I had much less recovery sticking to the EMOM timing. I cut it short on the fourth one as I felt like I was going to have a twinge in my oblique (sometimes happens on log press). I also had apparently reached the end of my music library so I just had silence and my own heavy breathing to soothe me. I wanted to make sure I didn’t mess up the last lift and got it without grabbing a hold of the crossbar. I noticed afterwards that my right middle finger was bruising at the nail as I think I smashed it during the EMOM. I took Tylenol and a weight gain shake before I put everything away and stretched.
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