Still feeling contest but not in the usual ways I guess. In the scheme of things, I think this technically would be a lighter contest compared to what I have done. Sandbag toss and medley work are easy enough to recover from. Stone and press weren’t maximum efforts. Only deadlift was a max effort for me. I have plenty of bruises to remind me I competed though. Not 100% certain but I think most if not all of them are from the deadlift suit. So maybe coming back to light work the week after isn’t so out of place. But what was definitely was that I went on vacation to the beach right after the contest. I haven’t been on a vacation in 8yrs I think. I had been feeling beat up and mostly was concerned about my lower back as I was getting some sciatica symptoms after the ride home from the contest and I was going to have to be in a small car for a few hours. Lower back was not my friend but I don’t feel it hampered me from doing anything I wanted to do. I didn’t want to just lay about so I went for a 90 minute walk on the beach the first day and swam for about 30 minutes and then the second day spent a good amount of time in the ocean again and digging holes for my nephew. Also carried stuff as well as the pack horse that I am. Finally getting home my lower back had calmed down enough that traction on the dip stand would work and I think finally it will start to calm down for me. Got in late so I had the day off work to get things sorted and plan for the next thing.
Mobility Prep
Dead Bugs/Lateral Step Downs (18”)
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Mobility Prep
Dead Bugs/Lateral Step Downs (18”)
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bwx8/8—bwx8/8
bwx8/8—bwx8/8
Double Pause Deadlifts (2ct just above floor and below knees, beltless)
135x2
185x2
235x2
235x2
235x2
235x2
235x2
235x2
135x2
185x2
235x2
235x2
235x2
235x2
235x2
235x2
Paused Heel Elevated Goblet Squats
10x3
40x3
70x3
95x10
95x10
95x10
10x3
40x3
70x3
95x10
95x10
95x10
Band Rows/Band Goodmornings
ab’sx15/sbx15
ab’sx15/sbx15
ab’sx15/sbx15
ab’sx15/sbx15
ab’sx15/sbx15
ab’sx15/sbx15
Band Pull-Aparts /Hand Elevated Push-ups (18”)
mmbx15/bwx15
mmbx15/bwx15
mmbx15/bwx15
mmbx15/bwx15
mmbx15/bwx15
mmbx15/bwx15
Quad Fallbacks (17” target)
bwx8
bwx8
bwx8
bwx8
bwx8
bwx8
Sled Drag Work
145x6 minutes
145x6 minutes
Stretching
Comments: Getting back into it. I do think that the swimming in the ocean helped with getting my upper body feeling loose and ready. Advised that this would be a lot of exercises but it would go by quicker than usual workouts (barring deload sessions). A pump workout. So mobility stuff was similar to what I’d normally do for this day in the week. First batch of things deemed as being workout exercises were dead bugs and lateral step downs. Normally the dead bugs are just in the mobility prep. Step downs I couldn’t go as high as I do at the strongman gym. And honestly, my legs were still feeling max deadlift. My setup at home is quite a bit more “squishy” compared to the solid boxes at the strongman gym. So I went with a lower box height. Lower back was feeling tense on the left side on the dead bugs. Usually don’t do this many. Next was deadlifting. Plan here to get over feeling that I’m injured in lower back and make things difficult and work on my bracing. Pauses off the floor and below the knee. No belt. I figured straps not needed despite it being paused pulls. More so because lower percentage and even with focus on the pausing and bracing, not enough to tax my grip in any way that I’d shorten the holds. I realized early on that I needed to rebrace each rep and not try and hold the brace for both reps. After that was goblet squats. Like last week but with pauses. Same weight and reps really. Only way I could go heavier is to load up a plate loaded dumbbell though that seems a little sketchy with the dumbbells I have. Calves were feeling tight. The next bit of things was bands. Never really tried going heavy on the band rows with both hands before. Goal here was pump. Slight hold on the rows and then slow down the movement for the band gms. Never really done these with any regularity in my entire training history. I did some light at the competition to warm-up. Strong band was needed and man is that a pain to get on my neck. Essentially having to go into full squat. Lats were feeling pumped up after that. Another superset after that with band pull-aparts and elevated push-ups. I was going to do a higher elevation but it was too easy so I setup my Jack Stands for this. Tougher than I thought they’d be but still good. Another good pump session pairing. Definitely feeling it by the end. Coming towards the end of it was a new one for me. Quad fallbacks. I’d seen Drew doing these a good bit so I figured eventually they’d show up. Christ these are difficult and awkward. Lot of straining, stressing and whatnot. Ankles not a fan haha. I know I lack mobility and strength in this mobility area for the ankles and for my hips/quads. I feel I got better as I went on these over the sets. Or I got better at cheating at it haha. Last thing for the session was to do sled drag for 5 minutes straight. Just something to get things moving and doing whatever sled dragging variations I wanted to. I was initially thinking to do just the treadmill but it was nice out and I feel the neighbors deserved to see me look stupid for a bit. Went from my driveway to my one neighbor’s driveway and went up and down. I did forward, backward and then sideways for both sides. I only got down one way on the last side when timer went so I just restarted the time and made it back up and that is where the extra minute came from. Cooled down and ate dinner before stretching out. Not going to be easy prepping for two shows at the same time.
Comments: Getting back into it. I do think that the swimming in the ocean helped with getting my upper body feeling loose and ready. Advised that this would be a lot of exercises but it would go by quicker than usual workouts (barring deload sessions). A pump workout. So mobility stuff was similar to what I’d normally do for this day in the week. First batch of things deemed as being workout exercises were dead bugs and lateral step downs. Normally the dead bugs are just in the mobility prep. Step downs I couldn’t go as high as I do at the strongman gym. And honestly, my legs were still feeling max deadlift. My setup at home is quite a bit more “squishy” compared to the solid boxes at the strongman gym. So I went with a lower box height. Lower back was feeling tense on the left side on the dead bugs. Usually don’t do this many. Next was deadlifting. Plan here to get over feeling that I’m injured in lower back and make things difficult and work on my bracing. Pauses off the floor and below the knee. No belt. I figured straps not needed despite it being paused pulls. More so because lower percentage and even with focus on the pausing and bracing, not enough to tax my grip in any way that I’d shorten the holds. I realized early on that I needed to rebrace each rep and not try and hold the brace for both reps. After that was goblet squats. Like last week but with pauses. Same weight and reps really. Only way I could go heavier is to load up a plate loaded dumbbell though that seems a little sketchy with the dumbbells I have. Calves were feeling tight. The next bit of things was bands. Never really tried going heavy on the band rows with both hands before. Goal here was pump. Slight hold on the rows and then slow down the movement for the band gms. Never really done these with any regularity in my entire training history. I did some light at the competition to warm-up. Strong band was needed and man is that a pain to get on my neck. Essentially having to go into full squat. Lats were feeling pumped up after that. Another superset after that with band pull-aparts and elevated push-ups. I was going to do a higher elevation but it was too easy so I setup my Jack Stands for this. Tougher than I thought they’d be but still good. Another good pump session pairing. Definitely feeling it by the end. Coming towards the end of it was a new one for me. Quad fallbacks. I’d seen Drew doing these a good bit so I figured eventually they’d show up. Christ these are difficult and awkward. Lot of straining, stressing and whatnot. Ankles not a fan haha. I know I lack mobility and strength in this mobility area for the ankles and for my hips/quads. I feel I got better as I went on these over the sets. Or I got better at cheating at it haha. Last thing for the session was to do sled drag for 5 minutes straight. Just something to get things moving and doing whatever sled dragging variations I wanted to. I was initially thinking to do just the treadmill but it was nice out and I feel the neighbors deserved to see me look stupid for a bit. Went from my driveway to my one neighbor’s driveway and went up and down. I did forward, backward and then sideways for both sides. I only got down one way on the last side when timer went so I just restarted the time and made it back up and that is where the extra minute came from. Cooled down and ate dinner before stretching out. Not going to be easy prepping for two shows at the same time.
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