Mobility Prep
Seated Leg Curls (2-0-2-0 tempo)
80x6
120x6
160x13 (miscounted)
160x12
160x12
Seated Leg Curls (2-0-2-0 tempo)
80x6
120x6
160x13 (miscounted)
160x12
160x12
Single Leg Squats to Box (20”)
bwx8/8
bwx8/8
bwx8/8
bwx8/8
bwx8/8
bwx8/8
Safety Squat Bar Squats
65x3
115x3
165x3
215x3
265x3
315x3
365x12
315x12
315x12
65x3
115x3
165x3
215x3
265x3
315x3
365x12
315x12
315x12
Farmer’s Walk (16” pick)
Casual Pace
50x50’
50x50’
Normal
100x50’
150x25’
200x25’
240x50’
240x50’
240x50’
240x224’ (30 seconds hold)
Casual Pace
50x50’
50x50’
Normal
100x50’
150x25’
200x25’
240x50’
240x50’
240x50’
240x224’ (30 seconds hold)
Lying Leg Curls (up with 2, down with 1, 5 seconds eccentrics)
45x6(3/3)
60x6(3/3)
75x6(3/3)
90x6(3/3)
105x14(7/7)
105x16(8/8)
105x12(6/6)
45x6(3/3)
60x6(3/3)
75x6(3/3)
90x6(3/3)
105x14(7/7)
105x16(8/8)
105x12(6/6)
Backwards “Sled” Drags (Exer-Genie)
9x60’
10x60’
12x60’
9x60’
10x60’
12x60’
Quad Fallbacks
bwx12
bwx12
bwx12
bwx12
Stretching
Comments: Extended holidays can really throw me for a loop. A lot more social interaction and changes in schedule. I do my best to adjust and I make the effort. But I do have to acknowledge it wears me out. Have to know limitations. The past few years Thanksgiving has been local so it hasn’t been as stressful as it has been when elsewhere. It is a complicated time for me with it being my late grandfather’s favorite holiday and then also being the anniversary of when Mike passed away. So mixture of happy and sad, family and mortality. Sleep and eating was off a bit. Right elbow tendonitis still present but seems slightly better. Trying to think what has been different as it became a thing when I had to go single arm for weeks after the left elbow was fractured. Part of it being I think maybe not wearing the copper arm sleeves as much so seeing if the one on helps. Made fantastic time out to train. Good bit of people there so sort of mixture of novice, intermediates and worn out like me haha. Sound system didn’t appear to be working so no tunes. Which is ok. Don’t have to have music. It’s just something nice. I again felt compelled to give unsolicited advice on stuff before I got really into my workout. Event work I feel confident in my “coach’s eye” but beyond that no. Novice person struggling to pick up a husafel and somewhat intermediates with keg loads. It is great seeing the little tweaks click for them and make huge improvements in minutes. Showed a taller guy with long arms better way to load keg using his leverages and helped another guy make his amrap set better on keg loads by improving reps from 8 to 12. Mobility stuff not as great balance wise as it was two weeks ago but it was loads better than last week. Wasn’t feeling as many aches in my knees this time around. Seated tempo leg curls again to start. Set weight and aiming for 3x12 with the tempo. Not as easy as last week I think but that could be from me being distracted from helping others with event work and this being more of a warming up exercise. I mean, I did miscount the first set. Not to say it wasn’t still easy stuff. Unilateral stuff next. Seeing as how I’ve maxed out the lateral stepdowns, new exercise. Single leg squats to box. Plan being 3x8 and to control them and use a high box this workout to break in to things. I’ve done and should still be able to do pistol squats. The issue would probably be more getting warmed up for it and keeping the non-lifting leg out in front. So I tested things with my left leg to see how these felt and it felt tough but didn’t feel like it was something that would require knee sleeves on. Left side is definitely behind when it come to this compared to my right side. These got easier as I did them. SSB squats were next. My stomach was really gassy so I was feeling a little queasy which isn’t great when you are doing squats and then having do more stuff that requires bracing after that. Belt back on this time. Plan here was work up in triples to 365lbs and then do an AMRAP with 1-2RIR. And that qualifier was to be no good morning squats up so stop before form starts to breakdown. That can be tricky with ssb since upper back and the center of gravity on these can make me pitch forward more from fatigue rather than my legs being spent. Trying to not have a ton of hesitancy on the first rep like I was having last week. 50lbs jumps worked out here. I was expecting 10 reps with 2RIR here but I surprised myself with getting 12 reps with reps left over. Pleased with that but not with what followed. The plan after that was to take 50lbs off and then match those reps for two sets. Those weren’t terrible but it was more that I was having the queasy stomach and burping that made it difficult. Much prefer the lower rep sets for a lot of sets haha. But need to do all kinds for this sport. Then on to the event stuff. This week having two kind of event like things in the session. Starting to ramp things up towards competition training with it being 15 weeks out. The off-season training has been good so probably will have some bridging sessions over the next few weeks and not a straight split and change. So for today, it was farmer’s walks. I had thought I did these more recently than I did but I guess not. Last time was January 30th. Since then, it has been frame holds and moving events have been kegs, sandbags, odd objects, duck walks and yoke. Yoke covers a good bit of things but not quite the same as became apparent when I started things. The goal for the day was to do 240lbs for 3 sets of 50’ and then do a max distance set with that weight with some suggestions depending on the situation. Not necessarily max speed, just getting used to moving with weight and getting a good grip workout. So I did warm-ups a bit like I do with yoke now; casual pace with empty implement and then work on full distance trying to build up speed and then half distances. I used a pair of farmer’s handles I never used before. One reason I think was that I’d have nothing to base things off of really for all the records I keep for time and weight and implements. I wasn’t concerned with speed and not really going to focus on timing the sets like I’ve obsessed about in the past. Like yoke two weeks prior, my knees felt like ass at the start but thankfully they felt fine as I got used to things. Need to work on my breathing here as the pick is much more draining compared to yoke where I can set that to anything I want whereas these are set height. This weight was fairly light considering and it was more just me not doing these in 11 months that had the picks feel a little off. No chalk here. For the max distance set, I wanted to go far and not be stuck to inside. The handles I had picked were probably the longest ones and would be terrible for turns. Options here had been to go for straight shot max distance (preferred), do turns at 50’ if I felt confident in my turns (I do not right now, especially with these long ass handles lol) or do 150’ and then drop them and repick and do a max hold. I figured that I’d try and do max distance and if I ran out of space, I’d do a hold for time (my picks and set downs were not great today so resetting would be a chore). Now unfortunately the handles I was using while great for feet clearance, didn’t work with the hand truck with weight on them so I had to unloaded them to set them up. Using the wind tunnel and starting on the turf. No clue how far it was going to be. Swapped out the iron plates for bumpers as they would be easier to bring back inside when I was done. Chalked up my hands and went after it. Felt good but I could feel myself slowing down on the uneven concrete loading dock. I stopped once I got to the point where the concrete became blacktop that would go up to the train tracks as that was a steep incline. So I felt I’d hold for time. 15 seconds felt too easy so I did 30 seconds and then stopped. It was cold and didn’t want to risk possibly tearing my hands. I didn’t know how far I went and I felt like I was fatiguing too much and was well short of what I wanted to be doing. Guess that wasn’t true though. Turns out that it was just over 224’. First 75’ of it being turf. And then followed by a 30 seconds or so hold. Guess this just doesn’t leave me. 2 up and 1 down leg curls after that. Same long negatives on these. Hopefully I did thing right for this exercise this week. Listed to do 105lbs for all three working sets and to do them with 2-3RIR with aim being 10-15 reps. Not sure on that with these being even numbers unless I miss a rep on a leg. Left leg is stronger on these but there is that discomfort that is present. So the right leg seems to struggle with control on these. Did sets of 3 reps each leg to warm up for these same as last time. The 2-3RIR was definitely kept for my left leg but not so much with the right leg. Kind of surprised I felt strongest on the second set. Then the appropriate fatigue hit me for the last set. Twist on an oldie after that. Backwards sled drags. But not with a sled. Suggestion for this week was to do them with the exer-genie. Plan here being 3 sets of 7-8 RPE with somewhat short rests. Like all exer-genie things, it is a pain in the ass to get things setup in a way that doesn’t get stuck. But once it is sorted out, it goes pretty darn smoothly. So I was having all kinds of problems with this until finally it clicked. I was tempted to do more sets once I got it figured out but it seemed that all sets were within the planned guidelines. Last item of the session was quad fallbacks. These have been about the same since they’ve been added back into training and I’ve figured out how to do them without pain. There was a weather advisory but it wasn’t until 11:00PM so I finished up stretching at the gym before driving home.
Comments: Extended holidays can really throw me for a loop. A lot more social interaction and changes in schedule. I do my best to adjust and I make the effort. But I do have to acknowledge it wears me out. Have to know limitations. The past few years Thanksgiving has been local so it hasn’t been as stressful as it has been when elsewhere. It is a complicated time for me with it being my late grandfather’s favorite holiday and then also being the anniversary of when Mike passed away. So mixture of happy and sad, family and mortality. Sleep and eating was off a bit. Right elbow tendonitis still present but seems slightly better. Trying to think what has been different as it became a thing when I had to go single arm for weeks after the left elbow was fractured. Part of it being I think maybe not wearing the copper arm sleeves as much so seeing if the one on helps. Made fantastic time out to train. Good bit of people there so sort of mixture of novice, intermediates and worn out like me haha. Sound system didn’t appear to be working so no tunes. Which is ok. Don’t have to have music. It’s just something nice. I again felt compelled to give unsolicited advice on stuff before I got really into my workout. Event work I feel confident in my “coach’s eye” but beyond that no. Novice person struggling to pick up a husafel and somewhat intermediates with keg loads. It is great seeing the little tweaks click for them and make huge improvements in minutes. Showed a taller guy with long arms better way to load keg using his leverages and helped another guy make his amrap set better on keg loads by improving reps from 8 to 12. Mobility stuff not as great balance wise as it was two weeks ago but it was loads better than last week. Wasn’t feeling as many aches in my knees this time around. Seated tempo leg curls again to start. Set weight and aiming for 3x12 with the tempo. Not as easy as last week I think but that could be from me being distracted from helping others with event work and this being more of a warming up exercise. I mean, I did miscount the first set. Not to say it wasn’t still easy stuff. Unilateral stuff next. Seeing as how I’ve maxed out the lateral stepdowns, new exercise. Single leg squats to box. Plan being 3x8 and to control them and use a high box this workout to break in to things. I’ve done and should still be able to do pistol squats. The issue would probably be more getting warmed up for it and keeping the non-lifting leg out in front. So I tested things with my left leg to see how these felt and it felt tough but didn’t feel like it was something that would require knee sleeves on. Left side is definitely behind when it come to this compared to my right side. These got easier as I did them. SSB squats were next. My stomach was really gassy so I was feeling a little queasy which isn’t great when you are doing squats and then having do more stuff that requires bracing after that. Belt back on this time. Plan here was work up in triples to 365lbs and then do an AMRAP with 1-2RIR. And that qualifier was to be no good morning squats up so stop before form starts to breakdown. That can be tricky with ssb since upper back and the center of gravity on these can make me pitch forward more from fatigue rather than my legs being spent. Trying to not have a ton of hesitancy on the first rep like I was having last week. 50lbs jumps worked out here. I was expecting 10 reps with 2RIR here but I surprised myself with getting 12 reps with reps left over. Pleased with that but not with what followed. The plan after that was to take 50lbs off and then match those reps for two sets. Those weren’t terrible but it was more that I was having the queasy stomach and burping that made it difficult. Much prefer the lower rep sets for a lot of sets haha. But need to do all kinds for this sport. Then on to the event stuff. This week having two kind of event like things in the session. Starting to ramp things up towards competition training with it being 15 weeks out. The off-season training has been good so probably will have some bridging sessions over the next few weeks and not a straight split and change. So for today, it was farmer’s walks. I had thought I did these more recently than I did but I guess not. Last time was January 30th. Since then, it has been frame holds and moving events have been kegs, sandbags, odd objects, duck walks and yoke. Yoke covers a good bit of things but not quite the same as became apparent when I started things. The goal for the day was to do 240lbs for 3 sets of 50’ and then do a max distance set with that weight with some suggestions depending on the situation. Not necessarily max speed, just getting used to moving with weight and getting a good grip workout. So I did warm-ups a bit like I do with yoke now; casual pace with empty implement and then work on full distance trying to build up speed and then half distances. I used a pair of farmer’s handles I never used before. One reason I think was that I’d have nothing to base things off of really for all the records I keep for time and weight and implements. I wasn’t concerned with speed and not really going to focus on timing the sets like I’ve obsessed about in the past. Like yoke two weeks prior, my knees felt like ass at the start but thankfully they felt fine as I got used to things. Need to work on my breathing here as the pick is much more draining compared to yoke where I can set that to anything I want whereas these are set height. This weight was fairly light considering and it was more just me not doing these in 11 months that had the picks feel a little off. No chalk here. For the max distance set, I wanted to go far and not be stuck to inside. The handles I had picked were probably the longest ones and would be terrible for turns. Options here had been to go for straight shot max distance (preferred), do turns at 50’ if I felt confident in my turns (I do not right now, especially with these long ass handles lol) or do 150’ and then drop them and repick and do a max hold. I figured that I’d try and do max distance and if I ran out of space, I’d do a hold for time (my picks and set downs were not great today so resetting would be a chore). Now unfortunately the handles I was using while great for feet clearance, didn’t work with the hand truck with weight on them so I had to unloaded them to set them up. Using the wind tunnel and starting on the turf. No clue how far it was going to be. Swapped out the iron plates for bumpers as they would be easier to bring back inside when I was done. Chalked up my hands and went after it. Felt good but I could feel myself slowing down on the uneven concrete loading dock. I stopped once I got to the point where the concrete became blacktop that would go up to the train tracks as that was a steep incline. So I felt I’d hold for time. 15 seconds felt too easy so I did 30 seconds and then stopped. It was cold and didn’t want to risk possibly tearing my hands. I didn’t know how far I went and I felt like I was fatiguing too much and was well short of what I wanted to be doing. Guess that wasn’t true though. Turns out that it was just over 224’. First 75’ of it being turf. And then followed by a 30 seconds or so hold. Guess this just doesn’t leave me. 2 up and 1 down leg curls after that. Same long negatives on these. Hopefully I did thing right for this exercise this week. Listed to do 105lbs for all three working sets and to do them with 2-3RIR with aim being 10-15 reps. Not sure on that with these being even numbers unless I miss a rep on a leg. Left leg is stronger on these but there is that discomfort that is present. So the right leg seems to struggle with control on these. Did sets of 3 reps each leg to warm up for these same as last time. The 2-3RIR was definitely kept for my left leg but not so much with the right leg. Kind of surprised I felt strongest on the second set. Then the appropriate fatigue hit me for the last set. Twist on an oldie after that. Backwards sled drags. But not with a sled. Suggestion for this week was to do them with the exer-genie. Plan here being 3 sets of 7-8 RPE with somewhat short rests. Like all exer-genie things, it is a pain in the ass to get things setup in a way that doesn’t get stuck. But once it is sorted out, it goes pretty darn smoothly. So I was having all kinds of problems with this until finally it clicked. I was tempted to do more sets once I got it figured out but it seemed that all sets were within the planned guidelines. Last item of the session was quad fallbacks. These have been about the same since they’ve been added back into training and I’ve figured out how to do them without pain. There was a weather advisory but it wasn’t until 11:00PM so I finished up stretching at the gym before driving home.
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