2 Minute Backwards Sled Drag (55lbs)
Mobility Prep
Lock Big 3
10’sx10/10’sx10/10’sx10
12” Log Clean & Push Presses
Kettlebells
15’sx5
Log
92x1
112x1
132x1
152x1
172x1
192x1
212x1
232x1
12” Log Push Presses
185x2
185x2
185x2
185x2
185x2
Bench Chest Supported Dumbbell Rows
15’sx15
40’sx10
70’sx20
70’sx15
70’sx15
Slingshot Dips
bwx10
bw+25x8
bw+50x5
bw+75x5
bw+100x5
Band External Rotations
µbx25/25
Stretching
Comments: All my joints from the waist down hate me. I was experimenting a little to see how inflammation was with the knee joints and recovery. Trying to see if cutting down on icing would be tolerable. Hard to determine what to listen to as some will say doing too much to reduce inflammation for training will result in decline in hypertrophy and building stronger/tougher joints. Sometimes not icing has seemed to be ok for the knees. Not this time. Probably didn’t help that my hamstrings were so tight and my knees stiff and I had to be chased by my 19mo old nephew (alternating between me chasing him and then him chasing me) while I was visiting my parents. Christ I feel old. Trying to not let this week make me anxious with everything going on in the country. With how beat last week had me, I got a deload week of sorts. Not everything has been reduced but most stuff has. With how my body feels, I’m not complaining as I know I need it. Just wished I didn’t haha. So warm-up adjustment made after so many months (years) in that trying something new. Instead of cardio of 5 minutes, (which has been walking for me since COVID-19 started) plan was 2 minutes of backwards sled drag. I was a little concerned about this. Not because it would be challenging or anything. But more so with where to do it. It is getting dark really soon now with this daylights savings crap. I had practiced and timed just going around my house and that seemed too risky with the uneven ground. I also didn’t want to resort to using the treadmill as it is in one of the unused rooms that I’ve kept closed since July for reasons that I’m not going to air here (if you know, you know). Luckily, it was light enough outside after work and none of my neighbors were parked in the street so I was able to do that with little issue. My knees were hating me on the knee health stuff. They had been so good that last two sessions. I guess I’m going to need to ice them daily if I’m doing this kind of stuff to keep them from complaining. Shoulder drill with the dumbbells seemed to be ok. Best it has felt in a while. It was already really dark by the time I got out to do log pressing. I had to bring out another light source so that I could show up on camera. I made an error in assuming that since it was cooler outside, that I didn’t need to chalk my shirt for clean and press with the grip shirt underneath. Wrong. I guess the shirt I was wearing was too slick. I could feel my right arm having to work to clean the log. My knees were achy and it was throwing me off. Having my right arm (biceps and forearm) feel like they were doing more work than the left side also was not helping. This part of the workout hadn’t been changed. It was still plan to work up to 232lbs with 20lbs jumps. Put on my hard belt (the new one) for the last set. Seems to be ok for cleaning the log. The feeling of the weight shifting on the clean was jarring and I got forward a bit and lost my balance. This belt sticks out a bit more than the other one so I caught the log on my belt trying to follow it down and walk it back to the crash pads. I wasn’t happy about how that went as this should’ve been a smooth lift. On to the rack for the rest of pressing. My right knee was not happy with these today. Weight was reduced from the planned 232lbs for the 5x2 to 185lbs. I seemed to be moving better with the log this time. I messed up on one set by trying to not walk it out like I do with strict pressing but I banged the pins and I had to step forward to catch my balance. Breathing at least seemed better than usual on log from the rack but that could be because I dropped the weight from what I usually do from going from the clean and press to rack work. I wasn’t too happy with how pressing felt. I feel way off the mark of where I was months ago and where I want and need to be. Into the garage where I could actually see stuff haha. Dumbbell rows on the bench. Easy stuff. Plan of progression this time being 20-15-15. This was another part of the training that wasn’t altered for the deload. No issues with the right biceps. It crossed my mind with how the log clean stuff had gone (it hadn’t been pain but it just felt like work). On to sling shot dips after that. Trying my best to make these feel nice and smooth. This was altered to be working up to 100lbs for just 5 reps. Got a little decompression from the first two sets. It seems just that much is all that is needed at this point. Good to know in case this exercise gets swapped out. I moved through these pretty quick as most of the time spent was getting the weights on the belt and taking them off since this wasn’t the grip hold 45’s that I had. Finished up with the band external rotations. I switched the side I started with to see if that did anything. Hard to say. As I mentioned last time, these are easier when I don’t have incline press right beforehand. Plan was to eat a big dinner and relax as much as I could.
Mobility Prep
Lock Big 3
10’sx10/10’sx10/10’sx10
12” Log Clean & Push Presses
Kettlebells
15’sx5
Log
92x1
112x1
132x1
152x1
172x1
192x1
212x1
232x1
12” Log Push Presses
185x2
185x2
185x2
185x2
185x2
Bench Chest Supported Dumbbell Rows
15’sx15
40’sx10
70’sx20
70’sx15
70’sx15
Slingshot Dips
bwx10
bw+25x8
bw+50x5
bw+75x5
bw+100x5
Band External Rotations
µbx25/25
Stretching
Comments: All my joints from the waist down hate me. I was experimenting a little to see how inflammation was with the knee joints and recovery. Trying to see if cutting down on icing would be tolerable. Hard to determine what to listen to as some will say doing too much to reduce inflammation for training will result in decline in hypertrophy and building stronger/tougher joints. Sometimes not icing has seemed to be ok for the knees. Not this time. Probably didn’t help that my hamstrings were so tight and my knees stiff and I had to be chased by my 19mo old nephew (alternating between me chasing him and then him chasing me) while I was visiting my parents. Christ I feel old. Trying to not let this week make me anxious with everything going on in the country. With how beat last week had me, I got a deload week of sorts. Not everything has been reduced but most stuff has. With how my body feels, I’m not complaining as I know I need it. Just wished I didn’t haha. So warm-up adjustment made after so many months (years) in that trying something new. Instead of cardio of 5 minutes, (which has been walking for me since COVID-19 started) plan was 2 minutes of backwards sled drag. I was a little concerned about this. Not because it would be challenging or anything. But more so with where to do it. It is getting dark really soon now with this daylights savings crap. I had practiced and timed just going around my house and that seemed too risky with the uneven ground. I also didn’t want to resort to using the treadmill as it is in one of the unused rooms that I’ve kept closed since July for reasons that I’m not going to air here (if you know, you know). Luckily, it was light enough outside after work and none of my neighbors were parked in the street so I was able to do that with little issue. My knees were hating me on the knee health stuff. They had been so good that last two sessions. I guess I’m going to need to ice them daily if I’m doing this kind of stuff to keep them from complaining. Shoulder drill with the dumbbells seemed to be ok. Best it has felt in a while. It was already really dark by the time I got out to do log pressing. I had to bring out another light source so that I could show up on camera. I made an error in assuming that since it was cooler outside, that I didn’t need to chalk my shirt for clean and press with the grip shirt underneath. Wrong. I guess the shirt I was wearing was too slick. I could feel my right arm having to work to clean the log. My knees were achy and it was throwing me off. Having my right arm (biceps and forearm) feel like they were doing more work than the left side also was not helping. This part of the workout hadn’t been changed. It was still plan to work up to 232lbs with 20lbs jumps. Put on my hard belt (the new one) for the last set. Seems to be ok for cleaning the log. The feeling of the weight shifting on the clean was jarring and I got forward a bit and lost my balance. This belt sticks out a bit more than the other one so I caught the log on my belt trying to follow it down and walk it back to the crash pads. I wasn’t happy about how that went as this should’ve been a smooth lift. On to the rack for the rest of pressing. My right knee was not happy with these today. Weight was reduced from the planned 232lbs for the 5x2 to 185lbs. I seemed to be moving better with the log this time. I messed up on one set by trying to not walk it out like I do with strict pressing but I banged the pins and I had to step forward to catch my balance. Breathing at least seemed better than usual on log from the rack but that could be because I dropped the weight from what I usually do from going from the clean and press to rack work. I wasn’t too happy with how pressing felt. I feel way off the mark of where I was months ago and where I want and need to be. Into the garage where I could actually see stuff haha. Dumbbell rows on the bench. Easy stuff. Plan of progression this time being 20-15-15. This was another part of the training that wasn’t altered for the deload. No issues with the right biceps. It crossed my mind with how the log clean stuff had gone (it hadn’t been pain but it just felt like work). On to sling shot dips after that. Trying my best to make these feel nice and smooth. This was altered to be working up to 100lbs for just 5 reps. Got a little decompression from the first two sets. It seems just that much is all that is needed at this point. Good to know in case this exercise gets swapped out. I moved through these pretty quick as most of the time spent was getting the weights on the belt and taking them off since this wasn’t the grip hold 45’s that I had. Finished up with the band external rotations. I switched the side I started with to see if that did anything. Hard to say. As I mentioned last time, these are easier when I don’t have incline press right beforehand. Plan was to eat a big dinner and relax as much as I could.
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