Mobility Prep
Lateral Step Downs
bwx3/3 (12”)
bwx3/3 (16”)
bwx10/10 (20”)
bwx10/10 (20”)
bwx10/10 (20”)
Lateral Step Downs
bwx3/3 (12”)
bwx3/3 (16”)
bwx10/10 (20”)
bwx10/10 (20”)
bwx10/10 (20”)
Sandbag Clean Pull Tosses (11’6”)
30x1
30x1
40x1
40x3
40x3
40x3
40x3
30x1
30x1
40x1
40x3
40x3
40x3
40x3
Safety Squat Bar Squats (5-0-5-0 tempo)
65x3
65x3
115x3
155x3
205x3
245x5
225x5
230x5
65x3
65x3
115x3
155x3
205x3
245x5
225x5
230x5
Safety Squat Bar Dead Squats (2” above parallel)
170x3
220x3
260x1
310x1
350x1
400x5
400x5
170x3
220x3
260x1
310x1
350x1
400x5
400x5
Wide Grip Pendlay Rows (3” platform)
135x3
165x3
195x3
225x3
255x8
255x8
255x8
135x3
165x3
195x3
225x3
255x8
255x8
255x8
Copenhagen Planks (ver 4)
bwx20/20 seconds
bwx20/20 seconds
bwx20/20 seconds
Glute Ham Raises
bwx14
bwx13
bwx11
bwx20/20 seconds
bwx20/20 seconds
bwx20/20 seconds
Glute Ham Raises
bwx14
bwx13
bwx11
Backward Sled Drags (concrete/turf, uphill)
335x195’6”
335x195’6”
335x195’6”
335x195’6”
Stretching
Comments: Since Tuesday evening, I’ve been a bit high anxiety. Because of the knee scare. My strength appears to be my armor in that when I feel strong and nothing is wrong with it, I feel secure in myself. And when it isn’t, the insecurities and negative things seep through that breach. Or perhaps they are always there just waiting for me to let my guard down. By now I should recognize that this is the pattern but in the moment, it can be difficult to realize it. You can recognize the labyrinths solution from above much easier then when you are on the ground floor. I knew I was getting like that as soon as it happened on Tuesday and managed to tamp it down for the moment but it came back up again later that evening and as previously mentioned, I had to spend time off work to herd these cats. But there is probably going to be that lingering anxiousness until I can get the MRI done and know what is up. But I will have to do my best to combat the intrusions. Keep living. I say this but I was still anxious for this last training of the week. Following off the idea that the sooner you are able to move without pain after an injury, the sooner I’ll be back. But this one feels weird in that there was not really any pain. In either case, this training and probably future trainings are going to be modified in a way that I build up the parts I can. So it was a bit different today. Weather was nice. Tolerable I guess haha. Setup for sandbag stuff and then did movement prep. This was truncated significantly. For the first time in a while, the sandbag toss stuff wasn’t the first real exercise of the day. Bringing back lateral step downs. I was super anxious about these. I was advised to pick a challenging height and stand near something in case I needed to hold on for balance. I was also told to slow down the tempo and control. Now the gym as sturdy wooden boxes so I figured I should take advantage of that. Knees were a little creaky and I feel that is more to do with having to drive about an hour and this being the first exercise rather than near the end like in the previous sessions. I had it in my head that if I could do 20” (my PR) I would and try to do that for all three sets. Again, anxious but after those first three reps on the left leg, I knew I was good to go. These sets took over a minute each side to do. Didn’t help having small children playing nearby haha. But that was one fear out of the way. So then on to sandbag tosses. This was the clean pull style again. I was told to use the 40lbs bag for these. To be lighter and to get the bad session out of my head. The way I justified it to myself was increase the toss height to 11’6”. This made it a little higher than 70% of the proposed height (16’6”) for SC Nats toss event. It was probably good to do the clean pulls again only because the replacement parts for the new and improved setup I had in mind had not all arrived yet and it would’ve been a pain to rig up something with what was there. I ended up doing the 30lbs for two tosses as my first toss I hit the ceiling and it came back down on the same side. I couldn’t really set things up with the camera how I wanted to (I was indoors as my usual spot was being used by other people doing yoke and space was limited). Left shoulder tends to get tight on these kinds of tosses. I was trying to do them with three tosses within 30 seconds so what I’ve been trying to do with getting the tosses down within the time limit for an attempt. I know once I can get the pieces together on the toss, I will launch that shit into the stratosphere. Next was squats with the ssb. I was told to go for what I felt comfortable with (RPE 6.5) and to do them with a 3-5 ct tempo. I’ve not done tempo squats before. My hope was that these wouldn’t bother me and I wouldn’t go terribly heavy. Plan was 3x5. I was told it was ok to use knee sleeves. I’ve never used them. Not because I dislike them, just never saw the need. Same with how I didn’t use a belt for several years. That is why I did the empty bar for two sets. One was without the knee sleeves and the other was with. To see the difference in how they felt. Well they seemed to be a good thing here. I was nervous on every first rep going down in the hole as I was just seeing how that left knee was feeling. Once that first rep was done, I knew I was good. I did work up to 245lbs on these but realized that it was too much to stay within the planned RPE so I dropped the weight down and then went up a tad for the last set. Got to keep watchful eye on this but this is promising that no issues with the knee. I also know that I will probably have the worst DOMS ever in my legs in a few days that will just sneak up on me. More squats followed. The rack squats again. I was advised her to work up to something that felt ok for RPE 7.5 for 2x5. I took the knee sleeves off as I didn’t feel like they were needed as I didn’t think this knee angle was one that caused me issues. This one is tricky to figure out effort on as it takes a bit to get that first lift and then other lifts are a bit easier. Sometimes it can feel stupid heavy and others it doesn’t. I set my mind to doing more than my current 5rm for these as it was a soft PR. So I set weight up to do the plate-quarter jumps to have it be a nice round 400lbs. These went up well enough. Reps in the tank for sure. A little more back than I’d like but still easy. Probably from the other leg work beforehand. During parts of the workout from sandbag toss to the squats, I got to shoot the shit with a fellow competitor and talk about the old days haha. How they were ok but also terrible. I needed that. I tend to isolate when I feel vulnerable. After that was again wide grip pendlay rows. Same setup as last time, advised to try and do my top weight with 5lbs more for the entire 3x8. I felt I could probably do more if feeling on point as I tend to improve a good bit on rows session to session if doing reps. I started heavier than I had been and I think the threw me off a little at the start. 30lbs jumps to 10lbs more than what I did for the top set last time. I had some hesitancy as I wasn’t feeling like I was getting my lower body and upper back on the right page. I was blanking on how I would initiate this lift (safely). I think that if I hadn’t had that on the first set first rep and with how my warm-up had felt, I’d have gone up heavier but that first set felt about right for the proposed session. But then it was easier each set after that. Not that that is a bad thing haha. The next exercise I had almost forgotten was one I was to do today. Good thing I checked. This was the strange planks from before, the Copenhagen planks. I was told to do whatever level of difficult I thought I could do for 3 sets of 20 seconds. I test them out and I felt like I could do the second hardest (the hardest involved moving the lower leg and honestly I felt no difference doing that so I just stuck to everything being static). My right knee on the inside did not care for the strain from supporting my body on these. This didn’t seem like it was muscular though, just joint. No such issue on my left side. And with my counting, I think I was closer to 30 seconds then 20 seconds. Oh well. It was consistent at least. Then on to GHRs. I think I got the settings figured out this time. Getting double digits on these now with the low on pad knees setup. I will probably need to keep track of these in the event I end up doing “harder” variations. Last item for the day was a little tricky. The plan here was to do RPE 7 backwards sled drag but going for time rather than distance. I was to do two sets of 1 minute with a 2 minute rest in-between. The tricky part was figuring out weight and distance. I was able to do 335lbs for 150’ I think just under a minute a few weeks ago so I wanted to make sure that I had enough course. I could always make it heavier so that I was coming up short of that but that may make the difficult higher. I decided to do the same weight as last time but just set things up really far down the concrete loading dock so that I had 150’ of concrete and then the option of an additional 90’ or so of turf I could do. And I setup two sleds for pulling. I warmed up by doing a minute of backwards treadmill pushing at a low intensity pace. Rested two minutes and then it was time to work. But I messed it up. The friction of the sled was so loud that I didn’t hear the timer go off that I had pulled a minute. So I kept going. I kept going until I knew I was going for longer than a minute and it ended up being 90 seconds. So I decided for the second set that I’d just match the distance. I rested and extra 30 seconds and then went. I moved the timer to my shirt collar this time and could definitely hear it haha. I was feeling really tired after these. Measured and turns out I was just shy of 200’. Put stuff away and stretched before heading back home to relax and eat a big dinner.
Comments: Since Tuesday evening, I’ve been a bit high anxiety. Because of the knee scare. My strength appears to be my armor in that when I feel strong and nothing is wrong with it, I feel secure in myself. And when it isn’t, the insecurities and negative things seep through that breach. Or perhaps they are always there just waiting for me to let my guard down. By now I should recognize that this is the pattern but in the moment, it can be difficult to realize it. You can recognize the labyrinths solution from above much easier then when you are on the ground floor. I knew I was getting like that as soon as it happened on Tuesday and managed to tamp it down for the moment but it came back up again later that evening and as previously mentioned, I had to spend time off work to herd these cats. But there is probably going to be that lingering anxiousness until I can get the MRI done and know what is up. But I will have to do my best to combat the intrusions. Keep living. I say this but I was still anxious for this last training of the week. Following off the idea that the sooner you are able to move without pain after an injury, the sooner I’ll be back. But this one feels weird in that there was not really any pain. In either case, this training and probably future trainings are going to be modified in a way that I build up the parts I can. So it was a bit different today. Weather was nice. Tolerable I guess haha. Setup for sandbag stuff and then did movement prep. This was truncated significantly. For the first time in a while, the sandbag toss stuff wasn’t the first real exercise of the day. Bringing back lateral step downs. I was super anxious about these. I was advised to pick a challenging height and stand near something in case I needed to hold on for balance. I was also told to slow down the tempo and control. Now the gym as sturdy wooden boxes so I figured I should take advantage of that. Knees were a little creaky and I feel that is more to do with having to drive about an hour and this being the first exercise rather than near the end like in the previous sessions. I had it in my head that if I could do 20” (my PR) I would and try to do that for all three sets. Again, anxious but after those first three reps on the left leg, I knew I was good to go. These sets took over a minute each side to do. Didn’t help having small children playing nearby haha. But that was one fear out of the way. So then on to sandbag tosses. This was the clean pull style again. I was told to use the 40lbs bag for these. To be lighter and to get the bad session out of my head. The way I justified it to myself was increase the toss height to 11’6”. This made it a little higher than 70% of the proposed height (16’6”) for SC Nats toss event. It was probably good to do the clean pulls again only because the replacement parts for the new and improved setup I had in mind had not all arrived yet and it would’ve been a pain to rig up something with what was there. I ended up doing the 30lbs for two tosses as my first toss I hit the ceiling and it came back down on the same side. I couldn’t really set things up with the camera how I wanted to (I was indoors as my usual spot was being used by other people doing yoke and space was limited). Left shoulder tends to get tight on these kinds of tosses. I was trying to do them with three tosses within 30 seconds so what I’ve been trying to do with getting the tosses down within the time limit for an attempt. I know once I can get the pieces together on the toss, I will launch that shit into the stratosphere. Next was squats with the ssb. I was told to go for what I felt comfortable with (RPE 6.5) and to do them with a 3-5 ct tempo. I’ve not done tempo squats before. My hope was that these wouldn’t bother me and I wouldn’t go terribly heavy. Plan was 3x5. I was told it was ok to use knee sleeves. I’ve never used them. Not because I dislike them, just never saw the need. Same with how I didn’t use a belt for several years. That is why I did the empty bar for two sets. One was without the knee sleeves and the other was with. To see the difference in how they felt. Well they seemed to be a good thing here. I was nervous on every first rep going down in the hole as I was just seeing how that left knee was feeling. Once that first rep was done, I knew I was good. I did work up to 245lbs on these but realized that it was too much to stay within the planned RPE so I dropped the weight down and then went up a tad for the last set. Got to keep watchful eye on this but this is promising that no issues with the knee. I also know that I will probably have the worst DOMS ever in my legs in a few days that will just sneak up on me. More squats followed. The rack squats again. I was advised her to work up to something that felt ok for RPE 7.5 for 2x5. I took the knee sleeves off as I didn’t feel like they were needed as I didn’t think this knee angle was one that caused me issues. This one is tricky to figure out effort on as it takes a bit to get that first lift and then other lifts are a bit easier. Sometimes it can feel stupid heavy and others it doesn’t. I set my mind to doing more than my current 5rm for these as it was a soft PR. So I set weight up to do the plate-quarter jumps to have it be a nice round 400lbs. These went up well enough. Reps in the tank for sure. A little more back than I’d like but still easy. Probably from the other leg work beforehand. During parts of the workout from sandbag toss to the squats, I got to shoot the shit with a fellow competitor and talk about the old days haha. How they were ok but also terrible. I needed that. I tend to isolate when I feel vulnerable. After that was again wide grip pendlay rows. Same setup as last time, advised to try and do my top weight with 5lbs more for the entire 3x8. I felt I could probably do more if feeling on point as I tend to improve a good bit on rows session to session if doing reps. I started heavier than I had been and I think the threw me off a little at the start. 30lbs jumps to 10lbs more than what I did for the top set last time. I had some hesitancy as I wasn’t feeling like I was getting my lower body and upper back on the right page. I was blanking on how I would initiate this lift (safely). I think that if I hadn’t had that on the first set first rep and with how my warm-up had felt, I’d have gone up heavier but that first set felt about right for the proposed session. But then it was easier each set after that. Not that that is a bad thing haha. The next exercise I had almost forgotten was one I was to do today. Good thing I checked. This was the strange planks from before, the Copenhagen planks. I was told to do whatever level of difficult I thought I could do for 3 sets of 20 seconds. I test them out and I felt like I could do the second hardest (the hardest involved moving the lower leg and honestly I felt no difference doing that so I just stuck to everything being static). My right knee on the inside did not care for the strain from supporting my body on these. This didn’t seem like it was muscular though, just joint. No such issue on my left side. And with my counting, I think I was closer to 30 seconds then 20 seconds. Oh well. It was consistent at least. Then on to GHRs. I think I got the settings figured out this time. Getting double digits on these now with the low on pad knees setup. I will probably need to keep track of these in the event I end up doing “harder” variations. Last item for the day was a little tricky. The plan here was to do RPE 7 backwards sled drag but going for time rather than distance. I was to do two sets of 1 minute with a 2 minute rest in-between. The tricky part was figuring out weight and distance. I was able to do 335lbs for 150’ I think just under a minute a few weeks ago so I wanted to make sure that I had enough course. I could always make it heavier so that I was coming up short of that but that may make the difficult higher. I decided to do the same weight as last time but just set things up really far down the concrete loading dock so that I had 150’ of concrete and then the option of an additional 90’ or so of turf I could do. And I setup two sleds for pulling. I warmed up by doing a minute of backwards treadmill pushing at a low intensity pace. Rested two minutes and then it was time to work. But I messed it up. The friction of the sled was so loud that I didn’t hear the timer go off that I had pulled a minute. So I kept going. I kept going until I knew I was going for longer than a minute and it ended up being 90 seconds. So I decided for the second set that I’d just match the distance. I rested and extra 30 seconds and then went. I moved the timer to my shirt collar this time and could definitely hear it haha. I was feeling really tired after these. Measured and turns out I was just shy of 200’. Put stuff away and stretched before heading back home to relax and eat a big dinner.
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