Mobility Prep
Inverse Leg Curls
+125(ast)x8
+125(ast)x8
+125(ast)x8
Inverse Leg Curls
+125(ast)x8
+125(ast)x8
+125(ast)x8
Safety Squat Bar Box Squats (20” box)
65x10
165x2
255x2
325x2
385x2
435x2
485x2
485x2
485x2
445x7
65x10
165x2
255x2
325x2
385x2
435x2
485x2
485x2
485x2
445x7
Concentric Safety Squat Bar Goodmornings (from deadlift height)
65x3
115x3
155x3
205x3
245x3
295x6
295x6
295x6
65x3
115x3
155x3
205x3
245x3
295x6
295x6
295x6
Yoke
Casual Pace
200x100’ (drop and turn at 50’)
Normal
300x50’
400x50’
500x50’
600x100’ (drop and turn at 50’) in 25.94 seconds
600x100’ (drop and turn at 50’) in 23.33 seconds
Casual Pace
200x100’ (drop and turn at 50’)
Normal
300x50’
400x50’
500x50’
600x100’ (drop and turn at 50’) in 25.94 seconds
600x100’ (drop and turn at 50’) in 23.33 seconds
Yoke Holds
600x5 seconds
700x5 seconds
800x15 seconds
600x5 seconds
700x5 seconds
800x15 seconds
Seated Safety Squat Bar Upper Back Goodmornings (3 seconds holds)
355x90 seconds
355x90 seconds
Lying Leg Curls (up with 2, down with 1, 5 seconds eccentrics)
45x6(3/3)
70x6(3/3)
100x12(6/6)
100x12(6/6)
100x12(6/6)
45x6(3/3)
70x6(3/3)
100x12(6/6)
100x12(6/6)
100x12(6/6)
Quad Fallbacks (12” target, 3 seconds eccentrics)/Copenhagen Planks
bwx10:bwx30/30 seconds
bwx10:bwx30/30 seconds
bwx10:bwx30/30 seconds
bwx10:bwx30/30 seconds
Seated Calf Raises (3 seconds holds)/Band Tibialis Anterior Raises
90x10/(2)lb’sx15
90x10/(2)lb’sx15
90x10/(2)lb’sx15
90x10/(2)lb’sx15
90x10/(2)lb’sx15
90x10/(2)lb’sx15
Stretching
Comments: I was feeling irritable. I got probably the best news at my follow up that I could resume my strongman stuff as tolerated. I know the wrist will heal up shortly as it is the same injury I had to the right wrist in 2017 at Nationals. The real sigh of relief was with the arm and elbow. The PA had told me it was a fracture and while it still was a fracture, the doctor clarified it was an avulsion fracture (like what happened with my pinkies in 2019 haha). So that means my tendons are very strong and that the pressure I was feeling was from there being scar tissue and not anything that is actively tugging my biceps, forearm or triceps as the bone that was injured is not an attachment point for them. I had been hopeful that I’d be given the all clear at this appointment but not set in stone. So I think part of that irritability came in that I probably could’ve competed still at this August show. Other being that with this short of notice, it is hard to get training adjusted for the change. Then other little things like one of my favorite food places being closed due to a burst pipe, another no longer doing delivery to my area and just having this crick in my neck on the left side that just isn’t going away. I find it helps for me to figure out why I’m feeling a certain (negative) way to understand and not let it bleed into other things or on to people that don’t deserve it. Ink blots may look different depending on the lens you view them. I slept in about 20 minutes before getting ready for the day. Drive was a bit slow at spots. Good bit of people there when I started. Got set for warm-ups. Some of the fans were moved around. I was feeling warm which I was wasn’t sure why with it being slightly cooler than it had been the rest of the week. But humidity was high. I just seem to sweat a ton regardless. Warm up felt good at least. So starting things off with inverse leg curls. 3x8 again with the lower assistance I had used last time. Other than my knees aching a bit on the first set, these felt pretty darn good. Box squats with ssb after that to the high box. I think in my heart I was hoping for a break from these but nope. Plan was 3x2 with 5lbs less than what I did for the 4rm last week and then doing an AMRAP with 40lbs less (leaving 2RIR). I was hoping that at least warming up would feel similar to last week in that knee weren’t complaining so much. Nope, they decided this was bullshit. I did the same warm-ups as last week. This is the oldest my joints and body have every felt working up. Knees aching, left hip started aching. Like my bones were just dust. But sometimes all they need is a good ass whooping to shut up. 485lbs felt darn heavy but I got the reps. Video says it wasn’t that bad. On the last double, I had a little scare. As I was coming up off the box, I heard a “crinkling sound” to my left. I didn’t feel anything and there was no pain but I wasn’t sure what it was. Did something just go in my left knee? I tested to make sure my knee was ok and I was able to squat to the box without weight and into a full squat. No issues. I eventually told myself that it must’ve been someone crushing a water bottle or something (I’m still not sure as no one had a small water bottle today and I heard the same noise later when I was stretching by myself at the end of the session). I was a little spooked so I asked for side spots on the AMRAP set. Which felt silly afterwards considering how easy I was moving the weight. I didn’t expect it to be this easy. With how stuff was feeling today, I thought 4 reps was low end and 7 reps was a pipe dream. But after that first rep, I knew I had 7 no problem. Only stopped as I was getting pitched forward on number seven and I knew I had two more in the tank at that point. Maybe three. 445lbs for 10 on a ssb seems crazy to me but it looks like that is something I can probably do now. On to the next thing. Goodmornings from deadlift height in the rack. 3x6 this week. I kind of wanted to pick up stuff but I will obey the workout haha. These put more stress on the lower back and hamstrings then a lot of other things without adding stress to the wrist. Still wearing the brace just for extra support while training. These get tough fast with weight added. Like, the set with 245lbs felt so damn easy and then that first rep with my working weight had me reconsidering this being too light haha. I setup a pvc pipe for gauging my deadlift height and trying to keep my shins vertical. I was only three exercises into the session and I could already tell I was going to have stiff and sore joints tomorrow and probably the next day. Yoke returned after almost a month hiatus. I guess holding it seemed less stressful then running with it for the arm injury. The work arounds do seem to be working and honestly probably keeping me from breaking down. I had a mental block with yoke and I became obsessed with my times. Trying to not do that. Keeping track but it will come when it comes. So for yoke, the plan was to do whatever I needed to warm-up and then do 2x100’ with a light to moderate weight. My hope here was to do 600lbs for at least one of these runs if I felt up to it. My initial plan was to do 500lbs for the first run and 600lbs for the second. 600lbs would be 60% of pro weight and 70% of open weight and would be 75% of my best 100’ run. It wasn’t specified in the training if this was to be 100’ straight shot or not but I ended up doing it as 50’ with a drop and turn as that would be indoors (owner’s don’t want people doing yoke on the turf anymore so it would’ve needed to be outside). For warm-ups, I decided I wanted to do casual walks and then do 100lbs jumps with shorter runs. I used the lighter yoke for the casual walks that was set slightly lower for the pick then went to the beefier yoke for the other stuff. After 400lbs felt really easy, I thought maybe I do both 100’ sets with 600lbs and do 25’ runs with 500lbs and 550lbs. I stuck with doing 50’ and then went up to 600lbs. First run with 600lbs started off great but then disaster. One of the numerous ab wheel things was sticking out slightly. I had thought about getting it moved but it wasn’t that far out and I didn’t have any issues working up this whole time. Well I clipped it with the yoke and it about took the damn thing off my back but I held strong and course corrected. I was so pissed at this (I had seen a possible problem and let it go) that it had made what was a good run into a bad run and now I had just wasted time and energy but things happen all the time and I had another 50’ to go. Just under 26 seconds. Probably lost at least 3 seconds from the obstacle. Removed it for the second set and that went fine. Not my fastest. I can definitely feel that I’m not conditioned for 100’ runs at the moment but seem to be all set when it comes to 50’. Speed will come, the important thing right now is solid movement, confidence and comfort, which is what I’m getting right now. So after that was yoke holds again. I think this week solidified it for me that I can’t just treat these as a lockout exercise for yoke. That I can just walk into it after doing yoke. It deserves respect. The pick is not quite the same as with yoke, I’m trying to move with it once it is up and it’s kind of distracting from the weight as you play hot potato with the floor with each step. Yoke as coal walking haha. This is just standing up with it and holding it but bracing and breathing. That second part is fine. But knees and quads are feeling it after the other stuff beforehand. The plan here was work up in 5 seconds to 800lbs for 15 seconds. If I had not taken a little break after the yoke to help with setting up sandbag toss, I’d probably gone right to 700lbs but I did 600lbs and it was needed as that pick felt tougher than the runs. I was seriously considering getting my knee sleeves on for these. Video says these came up off the ground fast. Again, relative I guess. A brief respite from the lower body stuff for the upper back goodmornings. A little leery going into these this week as last week they didn’t feel so comfortable on the left side and the neck crick still present. But I’m going to keep pushing what I can so I added 10lbs more to it. I feel that this week (outside of the first week with less than half the weight) that this was the best control I’ve had as far as contracting the upper back and thoracic spinae muscles. So that was good. On to leg curls after that. Back to doing them with the 2 up and 1 down. Even though there was a lot of hamstring already today, I stuck with the top weight I did two weeks ago for all sets. That was a big ask with those 5 second negatives. Left side seemed to fair better with control across all sets. Right side seemed better first set and first rep or so but then faded hard in the sets. I need strong hamstrings and tendons for the suited deadlifts that I’ll hopefully be back to doing soon and to get my legs ready for moving faster on yoke and about everything else. Now the last bit of the workout was changed up. It has been a triset previously but now it has been changed into two supersets. The first being the quad fallbacks now paired with Copenhagen planks. Only two sets for each. With finding a way to make the quad fallbacks gentler on my ankles, I elected to go hard on them with making the target lower from 17” to 12”. This was a big ask not so much because of the flexibility/mobility or strength but just balance with going that far and my knees were really sore from everything else. This is the first time my knees have ached on these so it was a little jarring at first but I got the hang of it. Copenhagens were good. I remember there being a time these were challenging and I’d get pain in the left knee. This is two weeks in a row without that problem. Last pairing for the day was the seated calf raises with holds and tib raises. I decided for these that I’d keep the weight the same on the seated calf raises (actually thought about lowering it) because it was now a superset and not a triset so less time for recovery. And I then swapped out bands for the resistance on the tib raises as it was becoming too cumbersome and not a really good ROM with the kettlebells. Bands worked a lot better. Calf stuff was super tough, tib stuff was decent and could feel the muscles doing actual work this time. Long day. I was all alone at this point so put everything away and stretched out before driving home. Cooled off and ate a big dinner before icing my knees before bed.
Comments: I was feeling irritable. I got probably the best news at my follow up that I could resume my strongman stuff as tolerated. I know the wrist will heal up shortly as it is the same injury I had to the right wrist in 2017 at Nationals. The real sigh of relief was with the arm and elbow. The PA had told me it was a fracture and while it still was a fracture, the doctor clarified it was an avulsion fracture (like what happened with my pinkies in 2019 haha). So that means my tendons are very strong and that the pressure I was feeling was from there being scar tissue and not anything that is actively tugging my biceps, forearm or triceps as the bone that was injured is not an attachment point for them. I had been hopeful that I’d be given the all clear at this appointment but not set in stone. So I think part of that irritability came in that I probably could’ve competed still at this August show. Other being that with this short of notice, it is hard to get training adjusted for the change. Then other little things like one of my favorite food places being closed due to a burst pipe, another no longer doing delivery to my area and just having this crick in my neck on the left side that just isn’t going away. I find it helps for me to figure out why I’m feeling a certain (negative) way to understand and not let it bleed into other things or on to people that don’t deserve it. Ink blots may look different depending on the lens you view them. I slept in about 20 minutes before getting ready for the day. Drive was a bit slow at spots. Good bit of people there when I started. Got set for warm-ups. Some of the fans were moved around. I was feeling warm which I was wasn’t sure why with it being slightly cooler than it had been the rest of the week. But humidity was high. I just seem to sweat a ton regardless. Warm up felt good at least. So starting things off with inverse leg curls. 3x8 again with the lower assistance I had used last time. Other than my knees aching a bit on the first set, these felt pretty darn good. Box squats with ssb after that to the high box. I think in my heart I was hoping for a break from these but nope. Plan was 3x2 with 5lbs less than what I did for the 4rm last week and then doing an AMRAP with 40lbs less (leaving 2RIR). I was hoping that at least warming up would feel similar to last week in that knee weren’t complaining so much. Nope, they decided this was bullshit. I did the same warm-ups as last week. This is the oldest my joints and body have every felt working up. Knees aching, left hip started aching. Like my bones were just dust. But sometimes all they need is a good ass whooping to shut up. 485lbs felt darn heavy but I got the reps. Video says it wasn’t that bad. On the last double, I had a little scare. As I was coming up off the box, I heard a “crinkling sound” to my left. I didn’t feel anything and there was no pain but I wasn’t sure what it was. Did something just go in my left knee? I tested to make sure my knee was ok and I was able to squat to the box without weight and into a full squat. No issues. I eventually told myself that it must’ve been someone crushing a water bottle or something (I’m still not sure as no one had a small water bottle today and I heard the same noise later when I was stretching by myself at the end of the session). I was a little spooked so I asked for side spots on the AMRAP set. Which felt silly afterwards considering how easy I was moving the weight. I didn’t expect it to be this easy. With how stuff was feeling today, I thought 4 reps was low end and 7 reps was a pipe dream. But after that first rep, I knew I had 7 no problem. Only stopped as I was getting pitched forward on number seven and I knew I had two more in the tank at that point. Maybe three. 445lbs for 10 on a ssb seems crazy to me but it looks like that is something I can probably do now. On to the next thing. Goodmornings from deadlift height in the rack. 3x6 this week. I kind of wanted to pick up stuff but I will obey the workout haha. These put more stress on the lower back and hamstrings then a lot of other things without adding stress to the wrist. Still wearing the brace just for extra support while training. These get tough fast with weight added. Like, the set with 245lbs felt so damn easy and then that first rep with my working weight had me reconsidering this being too light haha. I setup a pvc pipe for gauging my deadlift height and trying to keep my shins vertical. I was only three exercises into the session and I could already tell I was going to have stiff and sore joints tomorrow and probably the next day. Yoke returned after almost a month hiatus. I guess holding it seemed less stressful then running with it for the arm injury. The work arounds do seem to be working and honestly probably keeping me from breaking down. I had a mental block with yoke and I became obsessed with my times. Trying to not do that. Keeping track but it will come when it comes. So for yoke, the plan was to do whatever I needed to warm-up and then do 2x100’ with a light to moderate weight. My hope here was to do 600lbs for at least one of these runs if I felt up to it. My initial plan was to do 500lbs for the first run and 600lbs for the second. 600lbs would be 60% of pro weight and 70% of open weight and would be 75% of my best 100’ run. It wasn’t specified in the training if this was to be 100’ straight shot or not but I ended up doing it as 50’ with a drop and turn as that would be indoors (owner’s don’t want people doing yoke on the turf anymore so it would’ve needed to be outside). For warm-ups, I decided I wanted to do casual walks and then do 100lbs jumps with shorter runs. I used the lighter yoke for the casual walks that was set slightly lower for the pick then went to the beefier yoke for the other stuff. After 400lbs felt really easy, I thought maybe I do both 100’ sets with 600lbs and do 25’ runs with 500lbs and 550lbs. I stuck with doing 50’ and then went up to 600lbs. First run with 600lbs started off great but then disaster. One of the numerous ab wheel things was sticking out slightly. I had thought about getting it moved but it wasn’t that far out and I didn’t have any issues working up this whole time. Well I clipped it with the yoke and it about took the damn thing off my back but I held strong and course corrected. I was so pissed at this (I had seen a possible problem and let it go) that it had made what was a good run into a bad run and now I had just wasted time and energy but things happen all the time and I had another 50’ to go. Just under 26 seconds. Probably lost at least 3 seconds from the obstacle. Removed it for the second set and that went fine. Not my fastest. I can definitely feel that I’m not conditioned for 100’ runs at the moment but seem to be all set when it comes to 50’. Speed will come, the important thing right now is solid movement, confidence and comfort, which is what I’m getting right now. So after that was yoke holds again. I think this week solidified it for me that I can’t just treat these as a lockout exercise for yoke. That I can just walk into it after doing yoke. It deserves respect. The pick is not quite the same as with yoke, I’m trying to move with it once it is up and it’s kind of distracting from the weight as you play hot potato with the floor with each step. Yoke as coal walking haha. This is just standing up with it and holding it but bracing and breathing. That second part is fine. But knees and quads are feeling it after the other stuff beforehand. The plan here was work up in 5 seconds to 800lbs for 15 seconds. If I had not taken a little break after the yoke to help with setting up sandbag toss, I’d probably gone right to 700lbs but I did 600lbs and it was needed as that pick felt tougher than the runs. I was seriously considering getting my knee sleeves on for these. Video says these came up off the ground fast. Again, relative I guess. A brief respite from the lower body stuff for the upper back goodmornings. A little leery going into these this week as last week they didn’t feel so comfortable on the left side and the neck crick still present. But I’m going to keep pushing what I can so I added 10lbs more to it. I feel that this week (outside of the first week with less than half the weight) that this was the best control I’ve had as far as contracting the upper back and thoracic spinae muscles. So that was good. On to leg curls after that. Back to doing them with the 2 up and 1 down. Even though there was a lot of hamstring already today, I stuck with the top weight I did two weeks ago for all sets. That was a big ask with those 5 second negatives. Left side seemed to fair better with control across all sets. Right side seemed better first set and first rep or so but then faded hard in the sets. I need strong hamstrings and tendons for the suited deadlifts that I’ll hopefully be back to doing soon and to get my legs ready for moving faster on yoke and about everything else. Now the last bit of the workout was changed up. It has been a triset previously but now it has been changed into two supersets. The first being the quad fallbacks now paired with Copenhagen planks. Only two sets for each. With finding a way to make the quad fallbacks gentler on my ankles, I elected to go hard on them with making the target lower from 17” to 12”. This was a big ask not so much because of the flexibility/mobility or strength but just balance with going that far and my knees were really sore from everything else. This is the first time my knees have ached on these so it was a little jarring at first but I got the hang of it. Copenhagens were good. I remember there being a time these were challenging and I’d get pain in the left knee. This is two weeks in a row without that problem. Last pairing for the day was the seated calf raises with holds and tib raises. I decided for these that I’d keep the weight the same on the seated calf raises (actually thought about lowering it) because it was now a superset and not a triset so less time for recovery. And I then swapped out bands for the resistance on the tib raises as it was becoming too cumbersome and not a really good ROM with the kettlebells. Bands worked a lot better. Calf stuff was super tough, tib stuff was decent and could feel the muscles doing actual work this time. Long day. I was all alone at this point so put everything away and stretched out before driving home. Cooled off and ate a big dinner before icing my knees before bed.
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