Mobility Prep
Lateral Step Downs
bwx3/3 (12”)
bwx3/3 (16”)
bwx10/10 (20”)
bwx10/10 (22”) PR+2”
bwx10/10 (24”) PR+4”
Lateral Step Downs
bwx3/3 (12”)
bwx3/3 (16”)
bwx10/10 (20”)
bwx10/10 (22”) PR+2”
bwx10/10 (24”) PR+4”
Keg Tosses (15’, from 10’ away)
23x1
23x1
23x1
23x1
23x1
23x1
23x1
23x1
23x1
23x1
Sandbag Tosses (15’)
30x1
40x1
50x1
50x1
50x1
50x5
30x1
40x1
50x1
50x1
50x1
50x5
Paused Safety Squat Bar Squats (3 seconds)
65x5
115x2
165x2
215x2
265x2
315x2
365x3
330x3
330x3
330x3
330x3
65x5
115x2
165x2
215x2
265x2
315x2
365x3
330x3
330x3
330x3
330x3
Fingal Finger Clean and Presses (starts)
400x3
400x3
400x3
400x3
400x3
400x3
400x3
400x3
Atlas Stone Over Bar (54”, tacky)
240x1
290x1
310x1
330x1
345x2
345x2
345x2
345x2
345x2
345x1 (missed 2nd)
345x2
345x1
240x1
290x1
310x1
330x1
345x2
345x2
345x2
345x2
345x2
345x1 (missed 2nd)
345x2
345x1
Lying Leg Curls
45x3
90x3
135x12
135x12
135x18
45x3
90x3
135x12
135x12
135x18
Copenhagen Planks (ver 5)
bwx25/25 seconds
bwx25/25 seconds
bwx25/25 seconds
bwx25/25 seconds
Stretching
Comments: It has been a good training week. Been an odd week as far as work stuff but training has been good. There is a focus now that wasn’t there before. That is not to say I haven’t had focus but I’m feeling myself and with how that last training session on the weekend went with my knee and just stuff seems to be lining up. The rest of the year as been mapped out for competitions assuming no disruptions. I was a little anxious about how this weekend’s training would be with the plans in place and with taking the knee into consideration. Some miscommunications lead to finding out the training the morning of. And it was a lot of things on the menu. I knew it was going to be a long day but not certain of how long a day. Luckily easy drive out there and I was able to catch the one owner before she left for the day to ask some questions about setting things up (and to also let her know replacements for the bo staffs on back order). Weather was a little weird as it wasn’t the hottest it has been but I just felt really warm. I didn’t setup stuff right away for tosses as I needed to figure things out and it was a little more complicated. So right into the very truncated movement prep. This went right into the lateral step downs. I knew what I could do and my initial thought was to repeat last week with doing them from 20”. Last time, I had slowed down the pace and that was partly because I was told to but mostly because that was as fast as I felt I could safely go on them. I didn’t have as much fear this time. I was feeling good and decided I’d try to bump up the platform height. I didn’t feel it was wise to jump up by 4” at that height so I had to spend a little time finding a way to just go up 2”. Of course at the point where I’m getting to precarious setups, those children come out (though thankfully no balls were kicked towards me this time).That went well enough after getting over the anxiety of the first rep so I went and swapped out for the 24” box. These were getting quite challenging by the end for both sides. I was able to take shorter rests between sides this week. Left side is lagging still for obvious reasons. So that was done and then on to tosses. I had some redemption I needed after the crappy toss session from two weeks ago. But this didn’t go off without hitches. I have three shows now on the docket and so idea here was to get some familiarization in on some of them. So my session was going to start with keg toss. The contest after this one has it with empty quarter kegs, 5 kegs for time over 15-16’ bar from 10’ away. Need to take more precautions when it comes sandbag toss. Sandbags just plop, kegs dance and dent. So rather than tossing on the area I was, I was advised by the owner to be tossing off the loading docket into the parking lot. Setup took a bunch of time as I had made a new setup for tosses that would hopefully be less prone to catastrophic breakage. What I had been doing was using the yoke at the uprights and securing stuff between them like a goal post. It works until it doesn’t and miss just breaks everything at the weights I’ve gotten up to with sandbag. And with lumber prices, not worth rebuilding it every weekend from scratch. I then realized from seeing some other people that I didn’t have to set it up that way. I could have it just using one of the uprights and have an arm that comes out. The arm could break off but in most cases it would just get knocked out of the way. However, I ordered thinner PVC pipe so without having stuff combined to it to keep it from bending too much due to the weight of the target arm, it was not looking good. I did eventually get stuff setup in a way that worked (I raised the height by 2” to account for the bend that was still there). I was advised to try warming up for the keg toss with doing paused pullovers with the EZ curl bar to open up the ribcage and shoulders for that follow through in the thoracic spine. Then plan was to do EMOM singles for five. This ended up being a little tricky as that meant I had to chase down that keg and get back up to the loading docket within the time limit. Which was fun. So then on to sandbag tosses. By this point, I was already sweating beyond a normal man. I got that low-tide smell sweat going on these past two weeks with this heat. Need to redeem. On sandbag tosses. The assumption here was that light keg toss would warm me up and I think that it did in a way. Since I was tossing the kegs from a good bit out, this was a way to work that extension better as a “hail mary” attempt. The plan for today was to take time as needed to get 3 singles with 50lbs over 15’ and then try and do a rep set. I was a little nervous with how much suck I sucked last time. But my tosses seemed on point as I launched 30lbs into low orbit and 40lbs went over a good bit too. First toss with 50lbs was great. Better than my best toss with it a month ago. I was shocked how well it did. Second and third not as good but still counted. They weren’t clean as they knocked the arm out of the way. A little hard to control that as wind was moving it sometimes while I was going. So for the last set for reps, I was told not to rush it and be mechanical. I decided that I’d take longer rests (about 30 seconds) between the tosses then if I was going for max reps in a time limit. And I’d go until I totally missed. So this was going to be an extended set. First one was similar to the second and third toss. Not a great start. Then my toss came together and the next two were my bests after that very first toss of the day. I had a good few inches of clearance and not hitting the arm. I was so pumped. Unfortunately, the momentum went away as my fourth toss knocked the arm down (it had the height but wind had blown the arm back a bit) so I had to get it back on and that took like 2 minutes. I got another not so good toss that knocked it out of the way and that took a little time to bat back into place and by then I was spent and didn’t even reach it on my sixth attempt. But this was a good session. Inside finally (took a bit for my eyes to adjust haha) to do some ssb pause squats. I know. The PA had said don’t do squats. I did them last week light for long tempo and I did split squats for tempo light too. So why not do the thing that may have caused the issues in the first place (or at least make them present). So the plan for the session here was work up to a decent triple doing doubles and pausing for 2-3 ct each rep. Then take off 10% from that triple and do four more triples. I had thought it was less weight than that and less sets. With how the knee sleeve experience went last week and adding ROM on the step downs, I figured I could push this. No issues at the start. Talking 50lbs jumps so that I’d get to possibly 365lbs for the top set. Then I felt that twinge on the first rep with 315lbs. Took my breath away for a moment but nothing on the second rep. I was thinking about calling it there and using that weight for the reps. Or even just moving on to the next thing. But I said screw that, I’m getting my squats. Added 50lbs more and got that triple. Took off 35lbs and then did four more triples, each one feeling better than the last. Fuck you knee. Another unexpected addition was to do fingal finger work. Show isn’t for 3.5 months but might as well. Thankfully Andrew was there as no one else there was going to be able to help me move this monstrosity into place. Setup for the finger flip is a pain in the ass and while we have three fingers, I think we have/had a setup for only two at a time. While it would be nice to warm-up with the 300lbs, not feasible with just myself doing it. I know the 300lbs is too light for me to do my work sets from experience. The plan here was to work what I’m bad at on these, which is the clean. So plan was to do the clean and then lockout as if I was starting to then do the walk down but drop it and do that for triples. I think ideally, I would have the strength that I could keep the momentum going and be able to launch it up high enough to not have it become a clean and press and be more of a muscle snatch. I was a little concerned about how the biceps would handle this. I couldn’t quite remember all that I wore the two times I’ve done these in the past but apparently I had worn a hard belt. I didn’t this time. I did have on wrist wraps and receiver gloves. As with most things, I seemed to feel better as I went on these over the sets. I just knew though that this was going to suck putting away as odds are I will not have Andrew around by then. On to stones. I was feeling beat and I was definitely going through my liquids quicker than I thought I would. The plan for today was 7 doubles EMOM. And I’d rather not do them to platform and bouncy floor. Two things; one was that I was told to do 3-4 warm-up singles. Fine. I had been doing only two with big jumps. I only put on a light tack and didn’t reapply for any of the warm-ups. Realized I needed to secure my grip a bit better doing that last warm-up with 330lbs. But I was very hot. Second was that it was my choice, either the 330lbs stone or the 345lbs stone for the EMOM. Being the idiot I am, I went for the heavier weight. Not because I didn’t think I could do it, but because I knew it was going to be hard. It’s not the heaviest weight I’ve attempted for a loading EMOM but it would be the most sets at this kind of weight and being doubles rather than singles is a ton more taxing. The only person I trusted to help me that was there was pro strongwoman Jodi Kennedy. Things didn’t go ideally for perfect recovery but that probably was better in the long run for prepping for the contest. I’m good bit taller than Jodi and returning a 345lbs stone is no small task for anyone. So it took a few seconds for it to come back to me. I was seriously reconsidering doing this weight with how I was feeling after two doubles in. The stone was actually going up quite easy. Second to last double, I let fatigue get the better of me and rushed the second lift, being too far away from the bar. That miss and the strain against the bar cost me. It was going to be a struggle to get that next double. I almost lost it trying to pick it up but I reasserted my dominance of the stone and got it up. I took a bit of breather since this was the last one to get that final double. I took about 90 seconds after that was done to get that rep I missed. Get those 14 reps total. The stone could tell I was done with it as it rolled away from me after the load. I had to clean up and finish out the day. I was to do 10lbs more than my top set last time for 2x12 and then max reps. I think that I thought that this was the same weight as last time and I figured that 3 plates added was easier for me and I’d be a lot stronger with this machine since I understood what it was about. So ended up doing 20lbs more than last time. And it went pretty good. Between sets, I was trying in vain to put the finger away and eventually had Jodi help me get it up against the wall. Copenhagen planks to end the day. Two sets this time for 25 seconds at whatever variation. I did the hardest one with leg movement. Pain in the right knee was much less this time. I was absolutely wiped after this workout. Took over 5hrs to complete and I still had to stretch and then drive home. I didn’t think the pot roast I had at home was going to be enough so I ordered Thai food to supplement with it. Going to need the next day to recover I think haha.
Comments: It has been a good training week. Been an odd week as far as work stuff but training has been good. There is a focus now that wasn’t there before. That is not to say I haven’t had focus but I’m feeling myself and with how that last training session on the weekend went with my knee and just stuff seems to be lining up. The rest of the year as been mapped out for competitions assuming no disruptions. I was a little anxious about how this weekend’s training would be with the plans in place and with taking the knee into consideration. Some miscommunications lead to finding out the training the morning of. And it was a lot of things on the menu. I knew it was going to be a long day but not certain of how long a day. Luckily easy drive out there and I was able to catch the one owner before she left for the day to ask some questions about setting things up (and to also let her know replacements for the bo staffs on back order). Weather was a little weird as it wasn’t the hottest it has been but I just felt really warm. I didn’t setup stuff right away for tosses as I needed to figure things out and it was a little more complicated. So right into the very truncated movement prep. This went right into the lateral step downs. I knew what I could do and my initial thought was to repeat last week with doing them from 20”. Last time, I had slowed down the pace and that was partly because I was told to but mostly because that was as fast as I felt I could safely go on them. I didn’t have as much fear this time. I was feeling good and decided I’d try to bump up the platform height. I didn’t feel it was wise to jump up by 4” at that height so I had to spend a little time finding a way to just go up 2”. Of course at the point where I’m getting to precarious setups, those children come out (though thankfully no balls were kicked towards me this time).That went well enough after getting over the anxiety of the first rep so I went and swapped out for the 24” box. These were getting quite challenging by the end for both sides. I was able to take shorter rests between sides this week. Left side is lagging still for obvious reasons. So that was done and then on to tosses. I had some redemption I needed after the crappy toss session from two weeks ago. But this didn’t go off without hitches. I have three shows now on the docket and so idea here was to get some familiarization in on some of them. So my session was going to start with keg toss. The contest after this one has it with empty quarter kegs, 5 kegs for time over 15-16’ bar from 10’ away. Need to take more precautions when it comes sandbag toss. Sandbags just plop, kegs dance and dent. So rather than tossing on the area I was, I was advised by the owner to be tossing off the loading docket into the parking lot. Setup took a bunch of time as I had made a new setup for tosses that would hopefully be less prone to catastrophic breakage. What I had been doing was using the yoke at the uprights and securing stuff between them like a goal post. It works until it doesn’t and miss just breaks everything at the weights I’ve gotten up to with sandbag. And with lumber prices, not worth rebuilding it every weekend from scratch. I then realized from seeing some other people that I didn’t have to set it up that way. I could have it just using one of the uprights and have an arm that comes out. The arm could break off but in most cases it would just get knocked out of the way. However, I ordered thinner PVC pipe so without having stuff combined to it to keep it from bending too much due to the weight of the target arm, it was not looking good. I did eventually get stuff setup in a way that worked (I raised the height by 2” to account for the bend that was still there). I was advised to try warming up for the keg toss with doing paused pullovers with the EZ curl bar to open up the ribcage and shoulders for that follow through in the thoracic spine. Then plan was to do EMOM singles for five. This ended up being a little tricky as that meant I had to chase down that keg and get back up to the loading docket within the time limit. Which was fun. So then on to sandbag tosses. By this point, I was already sweating beyond a normal man. I got that low-tide smell sweat going on these past two weeks with this heat. Need to redeem. On sandbag tosses. The assumption here was that light keg toss would warm me up and I think that it did in a way. Since I was tossing the kegs from a good bit out, this was a way to work that extension better as a “hail mary” attempt. The plan for today was to take time as needed to get 3 singles with 50lbs over 15’ and then try and do a rep set. I was a little nervous with how much suck I sucked last time. But my tosses seemed on point as I launched 30lbs into low orbit and 40lbs went over a good bit too. First toss with 50lbs was great. Better than my best toss with it a month ago. I was shocked how well it did. Second and third not as good but still counted. They weren’t clean as they knocked the arm out of the way. A little hard to control that as wind was moving it sometimes while I was going. So for the last set for reps, I was told not to rush it and be mechanical. I decided that I’d take longer rests (about 30 seconds) between the tosses then if I was going for max reps in a time limit. And I’d go until I totally missed. So this was going to be an extended set. First one was similar to the second and third toss. Not a great start. Then my toss came together and the next two were my bests after that very first toss of the day. I had a good few inches of clearance and not hitting the arm. I was so pumped. Unfortunately, the momentum went away as my fourth toss knocked the arm down (it had the height but wind had blown the arm back a bit) so I had to get it back on and that took like 2 minutes. I got another not so good toss that knocked it out of the way and that took a little time to bat back into place and by then I was spent and didn’t even reach it on my sixth attempt. But this was a good session. Inside finally (took a bit for my eyes to adjust haha) to do some ssb pause squats. I know. The PA had said don’t do squats. I did them last week light for long tempo and I did split squats for tempo light too. So why not do the thing that may have caused the issues in the first place (or at least make them present). So the plan for the session here was work up to a decent triple doing doubles and pausing for 2-3 ct each rep. Then take off 10% from that triple and do four more triples. I had thought it was less weight than that and less sets. With how the knee sleeve experience went last week and adding ROM on the step downs, I figured I could push this. No issues at the start. Talking 50lbs jumps so that I’d get to possibly 365lbs for the top set. Then I felt that twinge on the first rep with 315lbs. Took my breath away for a moment but nothing on the second rep. I was thinking about calling it there and using that weight for the reps. Or even just moving on to the next thing. But I said screw that, I’m getting my squats. Added 50lbs more and got that triple. Took off 35lbs and then did four more triples, each one feeling better than the last. Fuck you knee. Another unexpected addition was to do fingal finger work. Show isn’t for 3.5 months but might as well. Thankfully Andrew was there as no one else there was going to be able to help me move this monstrosity into place. Setup for the finger flip is a pain in the ass and while we have three fingers, I think we have/had a setup for only two at a time. While it would be nice to warm-up with the 300lbs, not feasible with just myself doing it. I know the 300lbs is too light for me to do my work sets from experience. The plan here was to work what I’m bad at on these, which is the clean. So plan was to do the clean and then lockout as if I was starting to then do the walk down but drop it and do that for triples. I think ideally, I would have the strength that I could keep the momentum going and be able to launch it up high enough to not have it become a clean and press and be more of a muscle snatch. I was a little concerned about how the biceps would handle this. I couldn’t quite remember all that I wore the two times I’ve done these in the past but apparently I had worn a hard belt. I didn’t this time. I did have on wrist wraps and receiver gloves. As with most things, I seemed to feel better as I went on these over the sets. I just knew though that this was going to suck putting away as odds are I will not have Andrew around by then. On to stones. I was feeling beat and I was definitely going through my liquids quicker than I thought I would. The plan for today was 7 doubles EMOM. And I’d rather not do them to platform and bouncy floor. Two things; one was that I was told to do 3-4 warm-up singles. Fine. I had been doing only two with big jumps. I only put on a light tack and didn’t reapply for any of the warm-ups. Realized I needed to secure my grip a bit better doing that last warm-up with 330lbs. But I was very hot. Second was that it was my choice, either the 330lbs stone or the 345lbs stone for the EMOM. Being the idiot I am, I went for the heavier weight. Not because I didn’t think I could do it, but because I knew it was going to be hard. It’s not the heaviest weight I’ve attempted for a loading EMOM but it would be the most sets at this kind of weight and being doubles rather than singles is a ton more taxing. The only person I trusted to help me that was there was pro strongwoman Jodi Kennedy. Things didn’t go ideally for perfect recovery but that probably was better in the long run for prepping for the contest. I’m good bit taller than Jodi and returning a 345lbs stone is no small task for anyone. So it took a few seconds for it to come back to me. I was seriously reconsidering doing this weight with how I was feeling after two doubles in. The stone was actually going up quite easy. Second to last double, I let fatigue get the better of me and rushed the second lift, being too far away from the bar. That miss and the strain against the bar cost me. It was going to be a struggle to get that next double. I almost lost it trying to pick it up but I reasserted my dominance of the stone and got it up. I took a bit of breather since this was the last one to get that final double. I took about 90 seconds after that was done to get that rep I missed. Get those 14 reps total. The stone could tell I was done with it as it rolled away from me after the load. I had to clean up and finish out the day. I was to do 10lbs more than my top set last time for 2x12 and then max reps. I think that I thought that this was the same weight as last time and I figured that 3 plates added was easier for me and I’d be a lot stronger with this machine since I understood what it was about. So ended up doing 20lbs more than last time. And it went pretty good. Between sets, I was trying in vain to put the finger away and eventually had Jodi help me get it up against the wall. Copenhagen planks to end the day. Two sets this time for 25 seconds at whatever variation. I did the hardest one with leg movement. Pain in the right knee was much less this time. I was absolutely wiped after this workout. Took over 5hrs to complete and I still had to stretch and then drive home. I didn’t think the pot roast I had at home was going to be enough so I ordered Thai food to supplement with it. Going to need the next day to recover I think haha.
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