Mobility Prep
Lateral Step Downs
bwx5/5 (12”)
bwx5/5 (12”)
bwx3/3 (16”)
bwx3/3 (20”)
bwx1/1 (24”)
bwx8/8 (24”)
bwx8/8 (24”)
bwx8/8 (24”)
Lateral Step Downs
bwx5/5 (12”)
bwx5/5 (12”)
bwx3/3 (16”)
bwx3/3 (20”)
bwx1/1 (24”)
bwx8/8 (24”)
bwx8/8 (24”)
bwx8/8 (24”)
Sandbag Tosses (15’)
35x1
35x1
35x1
35x1
35x1
35x1
35x1
35x1
35x1
35x1
35x1
35x1
35x1
35x1
35x1
35x1
Circus Dumbbell Clean and Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
75x1 L
75x1 R
95x1 L
95x1 R
115x1 L
115x1 R
Circus Bell
135x1 L (shouldering only and hold)
135x1 L
135x1 L
135x1 L
135x1 L
135x1 L
135x1 L
135x1 R (shouldering only and hold)
135x1 R
135x1 R
135x1 R
135x1 R
135x1 R
135x1 R
Plate Loaded Dumbbell with Fat Gripz Extreme
75x1 L
75x1 R
95x1 L
95x1 R
115x1 L
115x1 R
Circus Bell
135x1 L (shouldering only and hold)
135x1 L
135x1 L
135x1 L
135x1 L
135x1 L
135x1 L
135x1 R (shouldering only and hold)
135x1 R
135x1 R
135x1 R
135x1 R
135x1 R
135x1 R
Safety Squat Bar Squats w/ bands (3 second negatives)
No Bands
65x3
Added Bands (+15lbs bottom/+70lbs top)
65x3
115x3
155x3
205x3
245x3
245x3
245x3
245x3
245x3
No Bands
65x3
Added Bands (+15lbs bottom/+70lbs top)
65x3
115x3
155x3
205x3
245x3
245x3
245x3
245x3
245x3
Seated Arm-Over-Arm Exer-genie Pulls (2” rope, tire)
3x60’ in 22.23 seconds
3x60’ in 16.65 seconds
6x60’ in 21.67 seconds
3x60’ in 22.23 seconds
3x60’ in 16.65 seconds
6x60’ in 21.67 seconds
Backward Sled Drags (concrete)
280x100’ in 30.32 seconds
325x100’ in 33.99 seconds
370x100’ in 36.89 seconds
280x100’ in 30.32 seconds
325x100’ in 33.99 seconds
370x100’ in 36.89 seconds
Stretching
Comments: Still training. Feeling like 1/3 of it being for the next show and the other 2/3 for the show next Saturday. I had meant to get things packed and ready to go in the morning but I felt tired and I was still figuring things out with the new phone and such the day before. Probably should’ve done that though. Turns out the stress of the new phone was too much for my computer to handle and the hard drive died. Thankfully all my training stuff is on an external hard drive so that was safe. But computer repair stores closed until Monday and I didn’t really want to deal with the hassle and stress of shopping for a new computer at this time. My parents had similar parts available as well as other options to tied things over so I figured I’d deal with that after training. Drive out took a little longer but I had left earlier (maybe because I couldn’t get distracted as much without a computer haha) so there was a good deal of people there. So on to training. This seemed like it would be a shorter workout and with a lot of people here, I figured I’d just set things up as I went in the event that someone needed to use something. Lateral step downs again to start things off. My knees were feeling pretty achy so I ended up doing a few more reps and an extra set with the lowest box height. This did seem to warm up the knees good. Plan was 24” box for 3x8 again. Borrowing from last week, I did a single at the top height to get it out of the way. This seems to be a good strategy to get used to that depth. Honestly might be the easiest these have been. Had to force myself to take a longer break rather than go again so soon. So that is encouraging. Especially since my quads had felt sore the previous two days. But perhaps also shows that the controlled concentrics are tougher than the controlled eccentrics when doing tempo work. Tosses back in again for this workout. Sandbag and told just to do 8x1 to keep these crisp for next week. I wasn’t told anything about rest so I did them EMOM style to get things moving quickly. No warm-ups as this weight is pretty light at this point. It was cool outside and windy and looked like maybe rain so I tried to get things setup and torn down quickly. Tosses were good. Never did end up raining. Then back inside for circus dumbbell work. Same as last time essentially. The plan was to do push presses with 77.5% for EMOM singles for 6 each side. But treat each side as its own EMOM. So this pretty much ended up being 5lbs heavier than last time. Just have to remind myself that 90lbs more isn’t impossible. Just very very difficult. Remind myself that even Jenkins started his Arnold prep for circus dumbbell this light and that I’m not using my contest style at this point. Like last session, it feels awkward at first but I seem to get better as the session goes on. I did change things a little. I started with the strong side first as opposed to the lesser side. I didn’t do an extra press with each side either. I was confident I could do it and didn’t need to test things out. I did a shoulder and hold of 10 seconds to get things ready. I also think I didn’t do an extra rep as I could tell my triceps were still feeling the Thursday session with those high reps and controlled negatives. I didn’t have any issues with the reps like I did last time in rushing and having it go out of position. I did however have the dumbbell bounce off the crash tire and land on my right foot and that smarted. Didn’t stop me and I knew it wasn’t a broken toe or anything, just mashed and bruising. I was kind of surprised that that there was some blood leaking through my sock when I took off my lifters for the next thing. But it was only a little so I wasn’t concerned. Next was squats with the ssb. Advised to do them at 50% with a 3ct negative each rep for 5x3 with bands. Bands were to be 10-15% of 1rm added. Bands situation seemed to work out just perfectly as it took 2 mini bands a side with how I anchored them and it was just under 15% at the top. One pair had been too light and I don’t think there were any monster minis so it would’ve been light bands and that would’ve been too much for sure. These seemed to be going pretty good. Knees still ache on squats but I don’t feel that worry on the knee nearly as much with the knee sleeves on. Next thing was arm-over-arm pull. I was to do 3 sets of RPE 6-7 and told not to spend so much time on setup. It was going to happen. I was going to try to do these with the Exer-genie this time as that would hopefully take less time as far as setup. I had bought a new one as I couldn’t locate my other one. Turns out it was locked in the office and I was able to get that earlier in the day since one of the owners was there. So I guess I got two of them now. I decided to use my new one since I figured it would be a fresh start. I have not had good experiences with this tool as it doesn’t seem to have a rhythm or reason with the tensions listed. The positive here I think is I finally figured things out on how to get it to do what I want it to do. Still a pain in the ass. As for the arm-over-arm setup, I learned from last time about needing to anchor the front with weight and I found a better way to keep the tire from deflating on me so that it mimics a heavier and sturdier tire. The things I ended up having to learn with the Exer-genie were to keep the line away from what I was pulling (angle it out) or it will get caught in the other line or whatever I’m pulling, make sure that the selector clicks (had that issue with second set) and that the drag from pulling something with the rope is exponentially tougher (trying to pull the rope with the line is near impossible without setting to zero). Still frustrating but hopefully I can use those lessons for better sessions in the future. First set was feeling pretty good. I felt I needed it a little more difficult and I had assumed the knob clicked for just one setting more but it was over 6 seconds faster. Went to check and it had swung back to the previous setting. That had been too easy. So increased it 3 notches and it was tougher but ended up being faster than the first run still. Good enough. It does give me ideas about some things when it comes to training. So then it was the last thing for the session. More sled drags. Plan here was 3 sets of 100’, 2-3 minutes rest and adding weight each set with the stipulation being that the top set had to be something that took between 30-45 seconds to complete. To be consistent, I decided to do this out on the loading dock area with the uneven concrete. If I did these on the turf, it is uphill one way. The loading dock goes up and down so it is pretty much the same coming and going, just different spots are tougher going one way versus the other. I didn’t do the treadmill warm-up this time as I did like 250’ or so of slow backwards drag with the empty sled to get it from the one end of the gym to where I wanted it for the session. I’m not super-fast with backwards drags so there was a possibility that my first set was going to be technically within the parameters of the top set time frame. I was initially going to do 100lbs jumps starting at 235lbs but reconsidered to do 90lbs jumps. I then talked myself into starting heavier and just doing 45lbs jumps. First set was just over 30 seconds (didn’t know until after I was finished). However, adding weight only slowed me down about 3 seconds each run so even the heaviest run was under 40 seconds even. Stretched out before driving home to cool off (I kept AC on max the entire drive home) and then figure out the computer crap.
Comments: Still training. Feeling like 1/3 of it being for the next show and the other 2/3 for the show next Saturday. I had meant to get things packed and ready to go in the morning but I felt tired and I was still figuring things out with the new phone and such the day before. Probably should’ve done that though. Turns out the stress of the new phone was too much for my computer to handle and the hard drive died. Thankfully all my training stuff is on an external hard drive so that was safe. But computer repair stores closed until Monday and I didn’t really want to deal with the hassle and stress of shopping for a new computer at this time. My parents had similar parts available as well as other options to tied things over so I figured I’d deal with that after training. Drive out took a little longer but I had left earlier (maybe because I couldn’t get distracted as much without a computer haha) so there was a good deal of people there. So on to training. This seemed like it would be a shorter workout and with a lot of people here, I figured I’d just set things up as I went in the event that someone needed to use something. Lateral step downs again to start things off. My knees were feeling pretty achy so I ended up doing a few more reps and an extra set with the lowest box height. This did seem to warm up the knees good. Plan was 24” box for 3x8 again. Borrowing from last week, I did a single at the top height to get it out of the way. This seems to be a good strategy to get used to that depth. Honestly might be the easiest these have been. Had to force myself to take a longer break rather than go again so soon. So that is encouraging. Especially since my quads had felt sore the previous two days. But perhaps also shows that the controlled concentrics are tougher than the controlled eccentrics when doing tempo work. Tosses back in again for this workout. Sandbag and told just to do 8x1 to keep these crisp for next week. I wasn’t told anything about rest so I did them EMOM style to get things moving quickly. No warm-ups as this weight is pretty light at this point. It was cool outside and windy and looked like maybe rain so I tried to get things setup and torn down quickly. Tosses were good. Never did end up raining. Then back inside for circus dumbbell work. Same as last time essentially. The plan was to do push presses with 77.5% for EMOM singles for 6 each side. But treat each side as its own EMOM. So this pretty much ended up being 5lbs heavier than last time. Just have to remind myself that 90lbs more isn’t impossible. Just very very difficult. Remind myself that even Jenkins started his Arnold prep for circus dumbbell this light and that I’m not using my contest style at this point. Like last session, it feels awkward at first but I seem to get better as the session goes on. I did change things a little. I started with the strong side first as opposed to the lesser side. I didn’t do an extra press with each side either. I was confident I could do it and didn’t need to test things out. I did a shoulder and hold of 10 seconds to get things ready. I also think I didn’t do an extra rep as I could tell my triceps were still feeling the Thursday session with those high reps and controlled negatives. I didn’t have any issues with the reps like I did last time in rushing and having it go out of position. I did however have the dumbbell bounce off the crash tire and land on my right foot and that smarted. Didn’t stop me and I knew it wasn’t a broken toe or anything, just mashed and bruising. I was kind of surprised that that there was some blood leaking through my sock when I took off my lifters for the next thing. But it was only a little so I wasn’t concerned. Next was squats with the ssb. Advised to do them at 50% with a 3ct negative each rep for 5x3 with bands. Bands were to be 10-15% of 1rm added. Bands situation seemed to work out just perfectly as it took 2 mini bands a side with how I anchored them and it was just under 15% at the top. One pair had been too light and I don’t think there were any monster minis so it would’ve been light bands and that would’ve been too much for sure. These seemed to be going pretty good. Knees still ache on squats but I don’t feel that worry on the knee nearly as much with the knee sleeves on. Next thing was arm-over-arm pull. I was to do 3 sets of RPE 6-7 and told not to spend so much time on setup. It was going to happen. I was going to try to do these with the Exer-genie this time as that would hopefully take less time as far as setup. I had bought a new one as I couldn’t locate my other one. Turns out it was locked in the office and I was able to get that earlier in the day since one of the owners was there. So I guess I got two of them now. I decided to use my new one since I figured it would be a fresh start. I have not had good experiences with this tool as it doesn’t seem to have a rhythm or reason with the tensions listed. The positive here I think is I finally figured things out on how to get it to do what I want it to do. Still a pain in the ass. As for the arm-over-arm setup, I learned from last time about needing to anchor the front with weight and I found a better way to keep the tire from deflating on me so that it mimics a heavier and sturdier tire. The things I ended up having to learn with the Exer-genie were to keep the line away from what I was pulling (angle it out) or it will get caught in the other line or whatever I’m pulling, make sure that the selector clicks (had that issue with second set) and that the drag from pulling something with the rope is exponentially tougher (trying to pull the rope with the line is near impossible without setting to zero). Still frustrating but hopefully I can use those lessons for better sessions in the future. First set was feeling pretty good. I felt I needed it a little more difficult and I had assumed the knob clicked for just one setting more but it was over 6 seconds faster. Went to check and it had swung back to the previous setting. That had been too easy. So increased it 3 notches and it was tougher but ended up being faster than the first run still. Good enough. It does give me ideas about some things when it comes to training. So then it was the last thing for the session. More sled drags. Plan here was 3 sets of 100’, 2-3 minutes rest and adding weight each set with the stipulation being that the top set had to be something that took between 30-45 seconds to complete. To be consistent, I decided to do this out on the loading dock area with the uneven concrete. If I did these on the turf, it is uphill one way. The loading dock goes up and down so it is pretty much the same coming and going, just different spots are tougher going one way versus the other. I didn’t do the treadmill warm-up this time as I did like 250’ or so of slow backwards drag with the empty sled to get it from the one end of the gym to where I wanted it for the session. I’m not super-fast with backwards drags so there was a possibility that my first set was going to be technically within the parameters of the top set time frame. I was initially going to do 100lbs jumps starting at 235lbs but reconsidered to do 90lbs jumps. I then talked myself into starting heavier and just doing 45lbs jumps. First set was just over 30 seconds (didn’t know until after I was finished). However, adding weight only slowed me down about 3 seconds each run so even the heaviest run was under 40 seconds even. Stretched out before driving home to cool off (I kept AC on max the entire drive home) and then figure out the computer crap.
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