2 Minute Treadmill Backwards Pushes
Mobility Prep
Titan Fitness Farmer’s Walk
Turns at 50’
120x100’ in 13.70 seconds (right)
120x100’ in 13.76 seconds (left)
No Turns
170x50’ in 6.27 seconds
210x50’ in 6.97 seconds
260x50’ in 7.65 seconds
Mobility Prep
Titan Fitness Farmer’s Walk
Turns at 50’
120x100’ in 13.70 seconds (right)
120x100’ in 13.76 seconds (left)
No Turns
170x50’ in 6.27 seconds
210x50’ in 6.97 seconds
260x50’ in 7.65 seconds
Sandbag Rows (long ways)
175x5
225x5
275x3
175x5
225x5
275x3
Sandbag Loads (62”)
225x1
275x1
313x1
313x1
313x1
313x1
313x1
313x1
313x1
225x1
275x1
313x1
313x1
313x1
313x1
313x1
313x1
313x1
Stretching
Comments: I stayed up late Friday evening as I didn’t start my pot roast until later and it was a big roast so I ate dinner late and then I wanted to make sure I did soft tissue work and iced my knees. I figured that would make me sleep well. Not really, a bit of tossing and turning. And odd dreams but I managed to sleep a little past noon. It was raining all last night so my hope was that it would have stopped and dried up some by then. Left shoulder and lower/mid trap continue to be achy. I don’t feel like any strength is lost but it gets annoying. Right shoulder seems to be fine and that is usually the one that acts up with biceps tendonitis in the past or having anterior pain on some pressing. But it has been good for a while now. I was slow going getting ready for training. I was reviewing information related to training and planning out costs for different options with procurement of equipment. So it got later than I had planned it to be. Granted, only the first exercise would be outside, I still didn’t want to be training in the street after dark. It was cooler than I thought it would. But that is winter weather. I wasn’t expecting it to be as humid though. Warming up felt fine and good. Usually my knees feel more cooperative on this training day. New flavor of BCAAs that tastes a lot better than the last flavor I had but it did make me burp a bit. Always an interesting to see what each flavor does. No issues with my knees warming up for the farmer’s walks. Same plan as last time, just 10lbs more per hand. My warm-up plan with doing the empty handles a more casual pace down and then accelerating after the turn is working well. Not feeling as much hamstring tightness. Turns need work. The sooner I get to doing enough weight where I can put on 45’s for these, the better. Reason being is that it will allow me to see how well I can really maneuver and what kind of turn style I need. Last time it was 25’s and this week 35’s. On my first run, I felt like I overshot and made too wide a turn. On the second run, I cut it tight and ended up knocking over the cone. My two runs were faster than my slowest run last time but slightly slower than my fastest run. The turn needs work as I need to get it so I minimize the torque on the wrists, I don’t venture out of the lane and I don’t touch or knock over the cone. Rules indicate that doing so results in a 2 seconds penalty. From there, moved onto the straight shot stuff. If I based these runs off how I felt, I’d say that the first run felt perfect and speed, the second run I felt like I was too slow overall and especially at the start and on the last run, my start was slow and I got off balance a little near the end of the run. Reviewing the times, my first two runs were actually pretty close to what my times have been for those weights. I think the biggest surprise to me was that my last run was actually faster than my last run the previous session. It seems that I’m starting to adapt to the increased workload I’m doing to my knees and ankles. I got all my stuff out of the street into the garage before getting started with the sandbags. I put the weights away between sets of the sandbag rows. I was a little anxious for these after how they went last time. They had felt tough and I felt more biceps than I would’ve liked on these. I didn’t have any issues last week with the sandbag really and nothing other than it being heavy for the stone loads. The picks had been fine for those. My thinking was that perhaps the box squats and wide grip pulls being added back had fatigued stuff that wasn’t used to be fatigued last time. So there was some relief that stuff felt and moved like usual mostly on the sandbag rows. I was still a little anxious for the sandbag loads though. I feel like I’ve been a little slower to do the extension on theses to insure that I got the sandbag tight and not going to miss. I was tossing the two warm-up singles over the bar. The plan today was the 313lbs for 7 singles EMOM style. Going to try my best to not get sloppy. Really wanted to finish without having to shove a rep over the bar like the last two times. Things didn’t start off well in that I couldn’t hear my timer go because it synched up with a loud part of the song that was playing. I think I waited like 5-10 seconds after it went off before I realized it must have. So already playing catch up. I did remember from last time that I can have the sandbag a little closer to the bar and still have room to fit between the yoke with this wide bag so I did adjust it after each lift. The third lift I literally just threw the thing over so it was a good 2’ away from the setup haha. Number five was the only lift where I had issues with the pick to lap it. I was worried I didn’t quite make it on the last one but it went over without me having to readjust or shove it. Definitely was breathing harder as this went. But my extensions on these felt good. Finished up with stretching and then eating. 6 months to go.
Comments: I stayed up late Friday evening as I didn’t start my pot roast until later and it was a big roast so I ate dinner late and then I wanted to make sure I did soft tissue work and iced my knees. I figured that would make me sleep well. Not really, a bit of tossing and turning. And odd dreams but I managed to sleep a little past noon. It was raining all last night so my hope was that it would have stopped and dried up some by then. Left shoulder and lower/mid trap continue to be achy. I don’t feel like any strength is lost but it gets annoying. Right shoulder seems to be fine and that is usually the one that acts up with biceps tendonitis in the past or having anterior pain on some pressing. But it has been good for a while now. I was slow going getting ready for training. I was reviewing information related to training and planning out costs for different options with procurement of equipment. So it got later than I had planned it to be. Granted, only the first exercise would be outside, I still didn’t want to be training in the street after dark. It was cooler than I thought it would. But that is winter weather. I wasn’t expecting it to be as humid though. Warming up felt fine and good. Usually my knees feel more cooperative on this training day. New flavor of BCAAs that tastes a lot better than the last flavor I had but it did make me burp a bit. Always an interesting to see what each flavor does. No issues with my knees warming up for the farmer’s walks. Same plan as last time, just 10lbs more per hand. My warm-up plan with doing the empty handles a more casual pace down and then accelerating after the turn is working well. Not feeling as much hamstring tightness. Turns need work. The sooner I get to doing enough weight where I can put on 45’s for these, the better. Reason being is that it will allow me to see how well I can really maneuver and what kind of turn style I need. Last time it was 25’s and this week 35’s. On my first run, I felt like I overshot and made too wide a turn. On the second run, I cut it tight and ended up knocking over the cone. My two runs were faster than my slowest run last time but slightly slower than my fastest run. The turn needs work as I need to get it so I minimize the torque on the wrists, I don’t venture out of the lane and I don’t touch or knock over the cone. Rules indicate that doing so results in a 2 seconds penalty. From there, moved onto the straight shot stuff. If I based these runs off how I felt, I’d say that the first run felt perfect and speed, the second run I felt like I was too slow overall and especially at the start and on the last run, my start was slow and I got off balance a little near the end of the run. Reviewing the times, my first two runs were actually pretty close to what my times have been for those weights. I think the biggest surprise to me was that my last run was actually faster than my last run the previous session. It seems that I’m starting to adapt to the increased workload I’m doing to my knees and ankles. I got all my stuff out of the street into the garage before getting started with the sandbags. I put the weights away between sets of the sandbag rows. I was a little anxious for these after how they went last time. They had felt tough and I felt more biceps than I would’ve liked on these. I didn’t have any issues last week with the sandbag really and nothing other than it being heavy for the stone loads. The picks had been fine for those. My thinking was that perhaps the box squats and wide grip pulls being added back had fatigued stuff that wasn’t used to be fatigued last time. So there was some relief that stuff felt and moved like usual mostly on the sandbag rows. I was still a little anxious for the sandbag loads though. I feel like I’ve been a little slower to do the extension on theses to insure that I got the sandbag tight and not going to miss. I was tossing the two warm-up singles over the bar. The plan today was the 313lbs for 7 singles EMOM style. Going to try my best to not get sloppy. Really wanted to finish without having to shove a rep over the bar like the last two times. Things didn’t start off well in that I couldn’t hear my timer go because it synched up with a loud part of the song that was playing. I think I waited like 5-10 seconds after it went off before I realized it must have. So already playing catch up. I did remember from last time that I can have the sandbag a little closer to the bar and still have room to fit between the yoke with this wide bag so I did adjust it after each lift. The third lift I literally just threw the thing over so it was a good 2’ away from the setup haha. Number five was the only lift where I had issues with the pick to lap it. I was worried I didn’t quite make it on the last one but it went over without me having to readjust or shove it. Definitely was breathing harder as this went. But my extensions on these felt good. Finished up with stretching and then eating. 6 months to go.
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