2 Minute Treadmill Backwards Pushes
Mobility Prep
Paused Front Squats
No Pauses
45x10
95x5
Pauses (3 seconds)
135x1
170x1
200x3
200x3
200x3
Mobility Prep
Paused Front Squats
No Pauses
45x10
95x5
Pauses (3 seconds)
135x1
170x1
200x3
200x3
200x3
Wide Grip Deadlifts w/ bands (straps)
No Bands
135x5
Added Bands (+21lbs bottom/+114lbs top)
135x1
205x1
255x1
290x1
290x1
290x1
290x1
290x1
290x1
No Bands
135x5
Added Bands (+21lbs bottom/+114lbs top)
135x1
205x1
255x1
290x1
290x1
290x1
290x1
290x1
290x1
Cambered Squat Bar Goodmornings
85x8
85x8
85x8
85x8
85x8
85x8
Planks
bw+45x60 Seconds
bw+45x60 Seconds
Side Planks
bw+25x60/60 Seconds
bw+25x60/60 Seconds
Inverse Planks
bwx60 Seconds
bwx60 Seconds
Stretching
Comments: Another day. Continuing to see if this works. I seemed to enjoy training for the first time in a while. I guess because I have the plan almost all figured out from start to finish. I know what’s next if I get such and such. It is more a matter now of seeing if the plan works and if my body cooperates. I feel like I can compete to the level I want. I’m at least optimistic. Trying to find things (even little) that will have me look at things in a more positive and proactive light. Think do the thing instead of hope for the thing. Had shin splints about half way into my walk the day before. I figured the shoes are too worn in and pitched them but that might have been premature. Have to keep up recovery stuff as knee issues rarely are knee related in my experience. Lots of stuff tugs at it the threads so to speak. Kind of realizing that I need to dedicate more time and effort into ankle mobility and strengthening. I took time during lunch to setup things for today’s training session. Lighter session but needs more work for setup. Figures. I had not moved the squat rack to the back patio yet, despite it getting up to 60 degrees Wednesday afternoon and staying in the mid to high 40’s. My house casts a shadow in the backyard so still a good bit of snow I’d have to walk through still. So a little cramped quarters to set everything up. Warming, knees felt a bit achy. Both of them. But not really too bad when it came to exercises. As previously mentioned, lower body non-event training day is a modified Brad Gillingham 16 week deadlift program. Last week was front squats and rack pulls. This week also front squats but less weight and volume. Plan being this is more the light week and the event session is heavier. So for the front squats on this opposing week, doing them at lighter percentages and with pauses in the hole. It has been a bit since I’ve done them with pauses. Like half a decade or more. Feeling more confident about not using the knee brace, or feeling like I have to. I didn’t use it for log press but I still did for these. Didn’t feel like it was tight enough and made it tighter for the last set and of course it pops off on the second rep. These felt comfortable (I mean as comfortable as you can make something cutting off your windpipe for time). This then lead to the thing that took forever to setup, deadlifting against bands. This always takes up a lot of time and it was a little trickier working within the garage with the squat rack in the picture. And also making sure that the down time between squats and pulls was not too much. Don’t want to cool off here. So in the normal deadlift program, it is set percentages for 6 singles, no real set rest and numbers are based off a suited deadlift max but done raw (no belt, no suit). Brad competed in single ply and used hook grip so no straps. I’ve not had much success with beltless pulls. I seem to recover better when the pulls are lighter. Trying to get used to pulling fast and getting my hips into it. So that means the addition of bands and wide grip, wide stance pulls. I’m using a disadvantage stance for me but using lower percentages but basing the numbers off my normal stance deadlift. So weights will wave from about 50% to 60% in bar weight with an additional 3.5% at the bottom and 19.5% at the top. And also doing timed rests with EMOM to keep me on pace and working to pull quickly. Practice my setup each time. So starting out, I wasn’t sure how this would go. I was leery after my back was all tense two days after the rack pull session and then waking up with needing to do traction on Tuesday. I’m not sure if the bar length inside the collars is different or not compared to the other bar I had but I felt a little off. Still not feeling like this was good working up with the singles. Planned weight was 290lbs. No hard belt for these. Got into it a little with the pulls so that was good. Didn’t feel taxing. So right after that (I had a lot of stuff to move) I went into cambered squat bar goodmornings. Doing these super light as I haven’t done goodmornings in so long and much like the stiff-legged deadlifts, my mobility and such weren’t great for them and the increased ROM I’m trying to get for my hamstrings to awaken them again. I had to rerack almost immediately as the new bar is so slick and has no knurling. So I had to put chalk on it. I feel I got more comfortable with the bar as I did my sets. My hamstrings were so tight after these. Trying to build up slowly and safely here with both the gms and slds. So after that was done, took a break to put away the weights and random crap I needed to anchor the bands down as well as move the squat rack out of the way. This gave me time to drink something. I figured for this workout with the planned heavier event work (relatively I guess), that doing planks as opposed to say ab wheel and the like made more sense for this kind of session. I forgot to film the weighted plank. But no loss there. Seen it once, you’ve seen it more than enough. For the side planks, I increased the weight to 25lbs. Could feel that change so I’ll stick here for a little bit until I feel like moving up in weight might not be so bad. The last item was a late addition to the workout. What if I did a plank the other way? So not the first person to have that idea. I had seen another strongman competitor that has had a history of back issues like me doing them to help with lower back endurance and bracing. He does them for lowerings and reps. I checked to see if this could be done for a long hold like the other planks and it could. So really, this was to see how it felt and if it was manageable. Because who knows, my back and hamstrings could seize up. They didn’t and it felt pretty good and comfy. May need to see about adding some weight to it. Had roast for dinner and stretched. Iced the knees and went to bed slightly earlier than I have been. I need to make sure I keep on top of the soft tissue work for the lower legs and knees.
Comments: Another day. Continuing to see if this works. I seemed to enjoy training for the first time in a while. I guess because I have the plan almost all figured out from start to finish. I know what’s next if I get such and such. It is more a matter now of seeing if the plan works and if my body cooperates. I feel like I can compete to the level I want. I’m at least optimistic. Trying to find things (even little) that will have me look at things in a more positive and proactive light. Think do the thing instead of hope for the thing. Had shin splints about half way into my walk the day before. I figured the shoes are too worn in and pitched them but that might have been premature. Have to keep up recovery stuff as knee issues rarely are knee related in my experience. Lots of stuff tugs at it the threads so to speak. Kind of realizing that I need to dedicate more time and effort into ankle mobility and strengthening. I took time during lunch to setup things for today’s training session. Lighter session but needs more work for setup. Figures. I had not moved the squat rack to the back patio yet, despite it getting up to 60 degrees Wednesday afternoon and staying in the mid to high 40’s. My house casts a shadow in the backyard so still a good bit of snow I’d have to walk through still. So a little cramped quarters to set everything up. Warming, knees felt a bit achy. Both of them. But not really too bad when it came to exercises. As previously mentioned, lower body non-event training day is a modified Brad Gillingham 16 week deadlift program. Last week was front squats and rack pulls. This week also front squats but less weight and volume. Plan being this is more the light week and the event session is heavier. So for the front squats on this opposing week, doing them at lighter percentages and with pauses in the hole. It has been a bit since I’ve done them with pauses. Like half a decade or more. Feeling more confident about not using the knee brace, or feeling like I have to. I didn’t use it for log press but I still did for these. Didn’t feel like it was tight enough and made it tighter for the last set and of course it pops off on the second rep. These felt comfortable (I mean as comfortable as you can make something cutting off your windpipe for time). This then lead to the thing that took forever to setup, deadlifting against bands. This always takes up a lot of time and it was a little trickier working within the garage with the squat rack in the picture. And also making sure that the down time between squats and pulls was not too much. Don’t want to cool off here. So in the normal deadlift program, it is set percentages for 6 singles, no real set rest and numbers are based off a suited deadlift max but done raw (no belt, no suit). Brad competed in single ply and used hook grip so no straps. I’ve not had much success with beltless pulls. I seem to recover better when the pulls are lighter. Trying to get used to pulling fast and getting my hips into it. So that means the addition of bands and wide grip, wide stance pulls. I’m using a disadvantage stance for me but using lower percentages but basing the numbers off my normal stance deadlift. So weights will wave from about 50% to 60% in bar weight with an additional 3.5% at the bottom and 19.5% at the top. And also doing timed rests with EMOM to keep me on pace and working to pull quickly. Practice my setup each time. So starting out, I wasn’t sure how this would go. I was leery after my back was all tense two days after the rack pull session and then waking up with needing to do traction on Tuesday. I’m not sure if the bar length inside the collars is different or not compared to the other bar I had but I felt a little off. Still not feeling like this was good working up with the singles. Planned weight was 290lbs. No hard belt for these. Got into it a little with the pulls so that was good. Didn’t feel taxing. So right after that (I had a lot of stuff to move) I went into cambered squat bar goodmornings. Doing these super light as I haven’t done goodmornings in so long and much like the stiff-legged deadlifts, my mobility and such weren’t great for them and the increased ROM I’m trying to get for my hamstrings to awaken them again. I had to rerack almost immediately as the new bar is so slick and has no knurling. So I had to put chalk on it. I feel I got more comfortable with the bar as I did my sets. My hamstrings were so tight after these. Trying to build up slowly and safely here with both the gms and slds. So after that was done, took a break to put away the weights and random crap I needed to anchor the bands down as well as move the squat rack out of the way. This gave me time to drink something. I figured for this workout with the planned heavier event work (relatively I guess), that doing planks as opposed to say ab wheel and the like made more sense for this kind of session. I forgot to film the weighted plank. But no loss there. Seen it once, you’ve seen it more than enough. For the side planks, I increased the weight to 25lbs. Could feel that change so I’ll stick here for a little bit until I feel like moving up in weight might not be so bad. The last item was a late addition to the workout. What if I did a plank the other way? So not the first person to have that idea. I had seen another strongman competitor that has had a history of back issues like me doing them to help with lower back endurance and bracing. He does them for lowerings and reps. I checked to see if this could be done for a long hold like the other planks and it could. So really, this was to see how it felt and if it was manageable. Because who knows, my back and hamstrings could seize up. They didn’t and it felt pretty good and comfy. May need to see about adding some weight to it. Had roast for dinner and stretched. Iced the knees and went to bed slightly earlier than I have been. I need to make sure I keep on top of the soft tissue work for the lower legs and knees.
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