Mobility Prep
Inverse Leg Curls
+220(ast)x10
+185(ast)x5
+150(ast)x10
+150(ast)x10
Inverse Leg Curls
+220(ast)x10
+185(ast)x5
+150(ast)x10
+150(ast)x10
Safety Squat Bar Zercher Goodmornings
65x10
115x5
155x10
155x10
155x10
65x10
115x5
155x10
155x10
155x10
Spanish Squats (nylon strap)
bwx10
bwx10
bwx10
bwx10
bwx10
bwx10
Standing Arm-Over-Arm Pulls (Exer-Genie)
4x60’
4x60’
4x60’
4x60’
4x60’
4x60’
Lying Leg Curls/Paused Band TKEs (3 seconds holds)
90x15 – sbx15/15
90x15 – sbx15/15
90x15 – sbx15/15
90x15 – sbx15/15
90x15 – sbx15/15
90x15 – sbx15/15
Sled Drag Work (turf)
200x5 minutes
200x5 minutes
Stretching
Comments: First workout this week that truly felt like it was a deload session. I’ve been feeling stiff, worn and tired this week so I know I’m ready for things to wind down. The steel is ready for tempering. Tired and I kind of felt like I was moving in slow motion Friday as I didn’t really do anything besides work until after my shift was done as far as putting stuff away and getting food ready. I ended up sleeping in as my left shoulder and side of my neck was tight again. I’m not sure what is causing it and if it is originating in the neck, traps, shoulder or upper back or a combo. It’s not really painful, just annoying. It’s tense not loose. I guess all I can really do is continue to do soft tissue stuff and rest. So late start to the day. I realized when I was like 75% of the way out to the gym I forgot my phone so I didn’t have a way to record training or a way to check what my workout was. Luckily I had been reviewing it that morning before I left (I was also finishing up write-up for the Thursday workout) and I remembered it all (I wasn’t 100% sure). Low intensity day. Blood flow and pump deload. I probably missed a lot of people that are normally there as I came in quite late in the early afternoon when usually I’m in the late AM. Mobility stuff was just the two exercises from two weeks ago. No knee braces but I brought all the different stuff just in case. Besides belts that is. Nothing I was doing was going to be so taxing on the midsection. I did order some compression cuffs for the forearms to see how those worked out. Seem to be good. So first real exercise being the inverse curls. Advised to do a weight that felt like a I had several reps in the tank. Warmed up with more reps compared to last week since weight assistance was going to be a good bit more so less jumps to get to work weight. Right knee is still feeling tender when pressure is applied. It’s a different feeling from what I was expecting. Not like a tendon aching but a muscle and nerve discomfort. Not from the movement I was doing, just the pressure of the knee into the hard foam pad. Hamstrings feeling tight. Not so much the muscles, again more tendons and ligaments. So from there on to zercher gms with the ssb. Really, really light weight suggested here. Wore the knee sleeves on my forearms like last time. Really easy stuff here but felt good. After that was Spanish squats. Same bodyweight with 3x10 and using a strap. Knee sleeves on more to keep the bruising from the strap down. No specification of heels raised so I did these with feet flat. I do wish I had video of this so I could see if I was doing the form on these right. As they have been, they seem to get better as I do the sets. Similar to inverse curls, they may be something to doing a warming up to them but I’m really not sure how or what that would be considering I’m using just bodyweight right now. I do wonder if having something to hold on to so that I can really sit back and not feel like I may fall due to balance could be helpful. But again, don’t know if that will defeat the purpose or how to really implement that. Next up was kind of the only really event specific training for the day. Standing arm-over-arm pulls with RPE 6-7. Three sets to get the form work in for the upper body part of the truck pull. I tried to remember that I’d done on these and I think what I thought I’d done for decent work was “6lbs” (turns out “8lbs” is my best so far) and decided to do “4lbs”. Exer-genie can be fickle and setting up isn’t too bad if it is the same tension for all the sets. I had issues with it the first two sets that made it tougher than it should’ve been. On the first set, the lead line got tangled with about 5’ remaining so it wouldn’t budge and I had to go up to it to get it fixed and then pulled the remaining distance. The second set the lead line kept getting caught on stuff but it wasn’t tangled so kept pulling until done. Last set was a perfect run as nothing got caught on anything. So good note to end on there. Next was super set for the knees. Well hamstrings and then band TKEs with pauses. I initially thought I’d have to do the leg curls on the machine and then go into the other part of the gym to setup the band TKEs but I realized there was a post under the leg curl machine that was the perfect height to attach the band so I didn’t have much downtime between exercises. Knee sleeves down on the curls to pad the ankles and then up on the TKEs to minimize bruising. Used only 90lbs on the leg curls as these were hard last week. Keeping things light. Band TKEs felt good. Trying to drive with heel. On the last set, I had an idea of really putting that into effect with lifting the foot but not the heel so that I had to put all force into driving with the heel. Felt a harder contraction. Maybe that is something, maybe it isn’t. Last item was 5 minutes of sled drag work. Been a little bit haha. So I figured less weight and use the turf to get a good workout in. Well the larger area was initially being used by a group so I setup on the smaller section. They of course finished just as I started. So my small area required me to turn around a good bit but it was still good. I went home after cleaning things up as I wasn’t 100% sure I did everything I was supposed to do for this workout. Luckily I did remember it all so I then drank a post workout shake and stretched.
Comments: First workout this week that truly felt like it was a deload session. I’ve been feeling stiff, worn and tired this week so I know I’m ready for things to wind down. The steel is ready for tempering. Tired and I kind of felt like I was moving in slow motion Friday as I didn’t really do anything besides work until after my shift was done as far as putting stuff away and getting food ready. I ended up sleeping in as my left shoulder and side of my neck was tight again. I’m not sure what is causing it and if it is originating in the neck, traps, shoulder or upper back or a combo. It’s not really painful, just annoying. It’s tense not loose. I guess all I can really do is continue to do soft tissue stuff and rest. So late start to the day. I realized when I was like 75% of the way out to the gym I forgot my phone so I didn’t have a way to record training or a way to check what my workout was. Luckily I had been reviewing it that morning before I left (I was also finishing up write-up for the Thursday workout) and I remembered it all (I wasn’t 100% sure). Low intensity day. Blood flow and pump deload. I probably missed a lot of people that are normally there as I came in quite late in the early afternoon when usually I’m in the late AM. Mobility stuff was just the two exercises from two weeks ago. No knee braces but I brought all the different stuff just in case. Besides belts that is. Nothing I was doing was going to be so taxing on the midsection. I did order some compression cuffs for the forearms to see how those worked out. Seem to be good. So first real exercise being the inverse curls. Advised to do a weight that felt like a I had several reps in the tank. Warmed up with more reps compared to last week since weight assistance was going to be a good bit more so less jumps to get to work weight. Right knee is still feeling tender when pressure is applied. It’s a different feeling from what I was expecting. Not like a tendon aching but a muscle and nerve discomfort. Not from the movement I was doing, just the pressure of the knee into the hard foam pad. Hamstrings feeling tight. Not so much the muscles, again more tendons and ligaments. So from there on to zercher gms with the ssb. Really, really light weight suggested here. Wore the knee sleeves on my forearms like last time. Really easy stuff here but felt good. After that was Spanish squats. Same bodyweight with 3x10 and using a strap. Knee sleeves on more to keep the bruising from the strap down. No specification of heels raised so I did these with feet flat. I do wish I had video of this so I could see if I was doing the form on these right. As they have been, they seem to get better as I do the sets. Similar to inverse curls, they may be something to doing a warming up to them but I’m really not sure how or what that would be considering I’m using just bodyweight right now. I do wonder if having something to hold on to so that I can really sit back and not feel like I may fall due to balance could be helpful. But again, don’t know if that will defeat the purpose or how to really implement that. Next up was kind of the only really event specific training for the day. Standing arm-over-arm pulls with RPE 6-7. Three sets to get the form work in for the upper body part of the truck pull. I tried to remember that I’d done on these and I think what I thought I’d done for decent work was “6lbs” (turns out “8lbs” is my best so far) and decided to do “4lbs”. Exer-genie can be fickle and setting up isn’t too bad if it is the same tension for all the sets. I had issues with it the first two sets that made it tougher than it should’ve been. On the first set, the lead line got tangled with about 5’ remaining so it wouldn’t budge and I had to go up to it to get it fixed and then pulled the remaining distance. The second set the lead line kept getting caught on stuff but it wasn’t tangled so kept pulling until done. Last set was a perfect run as nothing got caught on anything. So good note to end on there. Next was super set for the knees. Well hamstrings and then band TKEs with pauses. I initially thought I’d have to do the leg curls on the machine and then go into the other part of the gym to setup the band TKEs but I realized there was a post under the leg curl machine that was the perfect height to attach the band so I didn’t have much downtime between exercises. Knee sleeves down on the curls to pad the ankles and then up on the TKEs to minimize bruising. Used only 90lbs on the leg curls as these were hard last week. Keeping things light. Band TKEs felt good. Trying to drive with heel. On the last set, I had an idea of really putting that into effect with lifting the foot but not the heel so that I had to put all force into driving with the heel. Felt a harder contraction. Maybe that is something, maybe it isn’t. Last item was 5 minutes of sled drag work. Been a little bit haha. So I figured less weight and use the turf to get a good workout in. Well the larger area was initially being used by a group so I setup on the smaller section. They of course finished just as I started. So my small area required me to turn around a good bit but it was still good. I went home after cleaning things up as I wasn’t 100% sure I did everything I was supposed to do for this workout. Luckily I did remember it all so I then drank a post workout shake and stretched.
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