Mobility Prep
Single Leg Squats to Box
bwx1/1 to 20”
bwx1/1 to 20”
bwx3/3 to 20”
bwx8/8 to 18”
bwx8/8 to 17”
bwx8/8 to 16”
Single Leg Squats to Box
bwx1/1 to 20”
bwx1/1 to 20”
bwx3/3 to 20”
bwx8/8 to 18”
bwx8/8 to 17”
bwx8/8 to 16”
Safety Squat Bar Box Squats (20” box) w/ bands (+60lbs bottom/+86lbs top)
No Bands
65x3
Added Bands
65x3
115x3
155x3
205x3
245x3
295x3
335x3
385x3
425x5
372x5
372x5
No Bands
65x3
Added Bands
65x3
115x3
155x3
205x3
245x3
295x3
335x3
385x3
425x5
372x5
372x5
Seated Arm-Over-Arm Exer-genie Pulls (2” rope, tire, prowler attached)
4x60’
8x60’ in 28.30 seconds
10x60’ in 32.14 seconds
12x60’ in 35.10 seconds
8x60’ in 24.24 seconds
4x60’
8x60’ in 28.30 seconds
10x60’ in 32.14 seconds
12x60’ in 35.10 seconds
8x60’ in 24.24 seconds
Sandbag Shoulderings
175x1/1
225x1/1
225x1/1
225x1/1
225x1/1
225x1/1
225x1/1
175x1/1
225x1/1
225x1/1
225x1/1
225x1/1
225x1/1
225x1/1
Sandbag Roll-ups
275x7
306x8
306x8
275x7
306x8
306x8
Sorensen Holds
bw for 15 seconds
bw for 15 seconds
bw for 15 seconds
bw for 15 seconds
bw for 15 seconds
bw for 15 seconds
Quad Fallbacks
bwx12
bwx12
bwx12
bwx12
Stretching
Comments: Got to bed a little later than I had planned on doing. But I also didn’t want to oversleep as I did want to make sure that some people were there when I was training for some things. I was a little leery about my right biceps. I did a good bit of soft tissue work on it the day before. It does seem to be more brachialis as opposed to biceps from how stuff was feeling. And it was mostly me being concerned as good bit of the event training today would involve stress to the biceps. Also the issues with what is going on in amateur strongman is maddening. Now even affecting the US pro scene a bit. If things don’t turn around, this show in March may be my last with SC. Driving out was good. Owners were there. I had brought in a case of water bottles for the gym as a “peace offering” of sorts as I had inadvertently destroyed the winter insulation that was put up last week when I took the frame outside to train. They weren’t mad but I had felt bad about it. But I was also not going to let minor property damage stop me from doing what I feel I need to do to be the best. Since several people at the gym are going to be training for the show, the frame has now been moved into the lanes so that at least makes things easier for me going forward. Mobility stuff felt good. Starting things off with single leg squats to box. 3x8 and same difficulty. Suggested was to “inch” my way down. So add a layer each set. So plan was to do first set with what I did my working weights at last two weeks and go down. That was the plan. But my knees decided that today they sucked. Especially my left knee. Could be on me for not icing my knees after log pressing Thursday as that is definitely harder on them than axle. But I had felt good and just did soft tissue work on Friday evening. But the knee ache was enough that I couldn’t initially get down to a 20” box at first and had to do singles and reps before I felt like I could do lower. My right knee was achy but not nearly as bad. I may need to use the knee sleeves going forward on these. But stuck to what I had told myself to do. These were pretty tough. More the controlling down aspect. The actual concentric isn’t bad at all really. So hard to gauge RPE. Discomfort was at its lowest on the lowest box height for whatever reason. Maybe I was at my most warmed up or just finally got endorphins going. Or even the joint angle. But it was done and with how my knees had been, I kind of had an idea of what I’d need to deal with going forward on the next exercise. SSB box squats with bands. High box (20”) like last training cycle. Using same band tension from that session too. My knees had ached a lot during that session too and what was to be “speed work” didn’t really feel like it. But I had made sure to control the eccentric (no plop down). With how knees were feeling, I figured that doing quarter-plate jumps made the most sense rather than taking bigger jumps like I had done last time these came up. My thoughts were that I should be able to do ssb plus 4 plates a side for the planned top set (5 with 1-2RIR). Work up in triples as has been the case. I felt I had that after my last triple. Also knew that that weight would be a bit much for downsets so didn’t go heavier than that to make sure I stuck to the plan. Got it and definitely felt I had 2RIR there. Which considering the bands is a good sign. I inadvertently took a longer rest than planned after that as I was trying to figure out the plate combo to get it to be 12.5% drop and I didn’t want to go too light or too heavy. That set felt really good though haha. Like 10 reps wasn’t a problem. Bit more regular rest for the second set and that felt a good bit tougher. So next thing was arm-over-arm. One of the exercises today I was a little worried about with my right arm today. But also one that was going to take up a ton of time to setup. I have used a setup previously but it hasn’t been the best. After doing arm-over-arm at home and using a sled with the exer-genie, I figured that trying to setup something like that at the gym was a better way. It just took a bit of engineering and time though. I had plenty of time. Now seeing as how this was a new setup and seeing how much I had to reduce the resistance with the addition of a sled last time, I had to test things out. Did like maybe 20’ and said I’m good (both to see how it felt difficulty wise and to test out my arm). Plan for today was to do based off RPE of 7,8,9,7 with the aim of doing the last set faster than the first set. Brian showed up with his daughter to do some training so I had someone to assist with commands and eating the rope. The first set I did ended up being too easy. I didn’t stop though once I realized it wasn’t hard enough as I did want to get a full course run in to see how things felt the whole way. Decided to jump up a good bit for the working sets then. Apparently the setup I had at home with the slight incline on the street was harder than what I was doing here on turf with flat surface (as far as added drag to the tension). This was a good spot as far as tension as it would allow me to adjust based off 1-2lbs depending on how things felt over the sets. Didn’t realize until I was able to check at home that the grouping on these was pretty close relatively. About 3-4 seconds increase in time with 2lbs of tension adjusted. I was really able to push things with the heaviest set. I wasn’t sure if I had gone faster on that last set compared to first set but over 4 seconds per the video when I could check it. Seeing how fast things were compared to some sets I’ve done, I may not have truly hit RPE 9. However, the next jump up is 4lbs more at that point so that could’ve been a bridge too far considering the last time I did that (without a sled) it took me over 50 seconds. But that will be a goal to hit that. But comparing to what I did today with some of the same tensions vs then (7/31/21) I beat those times by about a second. But I also had sprained my wrist and fracture my elbow before I did them haha. Sandbag shouldering was next. I had been advised that this week would be the “heavier” of the sessions with the other week being form work and light. So for this week it was to be 225lbs for 6 doubles (1 rep each side) and then shortish rest between them. I had kind of been hoping that things would get bumped up to 250lbs or so. But probably for the best that it wasn’t. I have almost 3 months until competition time and this is literally the third time I’ve ever done this movement. I’m sure I got the strength but not always what is needed. I was a little leery on these with the right arm. If I was going to injure it, this was going to be the exercise. I knew these were going to be harder than EMOM singles. Just from how large the ROM is on these and the motions needed that reps would be harder than singles to recover from. My warm-up with the 175lbs bag was garbage but I didn’t want to waste effort on a super floppy bag that feels a ton different from a firmer bag like the 225lbs was. And save energy for it. Luckily no real issues with my right arm other than feeling tenseness on the first set. Things appear to be mostly smooth on video but I felt like these were mostly subpar. This event needs a lot of work to be proficient. I noticed immediately after I was done with these that my hamstrings were on fire. Probably from having to do that explosive motion. Now I had thought I was done with event stuff like an idiot but apparently I still had one more exercise. Sandbag roll-ups. Last time I had these I thought I only had to do 2 sets vs 3 sets (well it was rows into roll-ups). This time it was just 2x8. Advised to use heavier bag than what I did for the shoulderings. I figured 275lbs again would work. I was trying to really control things and I just realized this was ended up too easy. I was trying to hold at extension on my toes and then lower back to lap in control. Got too far forward on the 7th rep and didn’t want to fight gravity and let it go. So I figured I’d treat that as a warm-up and use the 306lbs bag. Part of me just wants to make manhandling that thing something I have to do. First set was rough with that weight. It does really seem to matter how I have it positioned for the pick as the second set was a lot easier. Little bit of walking around trying to keep things under control and not lose it going too far forward or backwards. So after the stuff where I need to bend over was done, I took a protein shake before finishing things up. Next was an innocuous exercise by appearances. Sorensen holds which looks to just be the finished position of a back extension using a ghr bench. Only indicated to do 3 sets of 15 seconds with bodyweight. There was wordage indicating to keep pain to 3/10 so adjust accordingly if it bothered my left leg. Looking at this, I thought it would be a joke of an exercise. But I was wrong. Horribly, horribly wrong. The good news is that it didn’t bother my leg in the slightest. But it freaking was brutal on my posterior chain. Just felt my hamstrings screaming for mercy. Humbling. Last item for the session being the usual quad fallbacks. 2x12 as has been the case. I figured that with how my knees were aching today that these would require a bit of prep but they didn’t. My legs and knees were tight but I was able to do these with no problem. As always, second set was better. Stretched out before driving home, ordering burritos that would be waiting for me when I got there.
Comments: Got to bed a little later than I had planned on doing. But I also didn’t want to oversleep as I did want to make sure that some people were there when I was training for some things. I was a little leery about my right biceps. I did a good bit of soft tissue work on it the day before. It does seem to be more brachialis as opposed to biceps from how stuff was feeling. And it was mostly me being concerned as good bit of the event training today would involve stress to the biceps. Also the issues with what is going on in amateur strongman is maddening. Now even affecting the US pro scene a bit. If things don’t turn around, this show in March may be my last with SC. Driving out was good. Owners were there. I had brought in a case of water bottles for the gym as a “peace offering” of sorts as I had inadvertently destroyed the winter insulation that was put up last week when I took the frame outside to train. They weren’t mad but I had felt bad about it. But I was also not going to let minor property damage stop me from doing what I feel I need to do to be the best. Since several people at the gym are going to be training for the show, the frame has now been moved into the lanes so that at least makes things easier for me going forward. Mobility stuff felt good. Starting things off with single leg squats to box. 3x8 and same difficulty. Suggested was to “inch” my way down. So add a layer each set. So plan was to do first set with what I did my working weights at last two weeks and go down. That was the plan. But my knees decided that today they sucked. Especially my left knee. Could be on me for not icing my knees after log pressing Thursday as that is definitely harder on them than axle. But I had felt good and just did soft tissue work on Friday evening. But the knee ache was enough that I couldn’t initially get down to a 20” box at first and had to do singles and reps before I felt like I could do lower. My right knee was achy but not nearly as bad. I may need to use the knee sleeves going forward on these. But stuck to what I had told myself to do. These were pretty tough. More the controlling down aspect. The actual concentric isn’t bad at all really. So hard to gauge RPE. Discomfort was at its lowest on the lowest box height for whatever reason. Maybe I was at my most warmed up or just finally got endorphins going. Or even the joint angle. But it was done and with how my knees had been, I kind of had an idea of what I’d need to deal with going forward on the next exercise. SSB box squats with bands. High box (20”) like last training cycle. Using same band tension from that session too. My knees had ached a lot during that session too and what was to be “speed work” didn’t really feel like it. But I had made sure to control the eccentric (no plop down). With how knees were feeling, I figured that doing quarter-plate jumps made the most sense rather than taking bigger jumps like I had done last time these came up. My thoughts were that I should be able to do ssb plus 4 plates a side for the planned top set (5 with 1-2RIR). Work up in triples as has been the case. I felt I had that after my last triple. Also knew that that weight would be a bit much for downsets so didn’t go heavier than that to make sure I stuck to the plan. Got it and definitely felt I had 2RIR there. Which considering the bands is a good sign. I inadvertently took a longer rest than planned after that as I was trying to figure out the plate combo to get it to be 12.5% drop and I didn’t want to go too light or too heavy. That set felt really good though haha. Like 10 reps wasn’t a problem. Bit more regular rest for the second set and that felt a good bit tougher. So next thing was arm-over-arm. One of the exercises today I was a little worried about with my right arm today. But also one that was going to take up a ton of time to setup. I have used a setup previously but it hasn’t been the best. After doing arm-over-arm at home and using a sled with the exer-genie, I figured that trying to setup something like that at the gym was a better way. It just took a bit of engineering and time though. I had plenty of time. Now seeing as how this was a new setup and seeing how much I had to reduce the resistance with the addition of a sled last time, I had to test things out. Did like maybe 20’ and said I’m good (both to see how it felt difficulty wise and to test out my arm). Plan for today was to do based off RPE of 7,8,9,7 with the aim of doing the last set faster than the first set. Brian showed up with his daughter to do some training so I had someone to assist with commands and eating the rope. The first set I did ended up being too easy. I didn’t stop though once I realized it wasn’t hard enough as I did want to get a full course run in to see how things felt the whole way. Decided to jump up a good bit for the working sets then. Apparently the setup I had at home with the slight incline on the street was harder than what I was doing here on turf with flat surface (as far as added drag to the tension). This was a good spot as far as tension as it would allow me to adjust based off 1-2lbs depending on how things felt over the sets. Didn’t realize until I was able to check at home that the grouping on these was pretty close relatively. About 3-4 seconds increase in time with 2lbs of tension adjusted. I was really able to push things with the heaviest set. I wasn’t sure if I had gone faster on that last set compared to first set but over 4 seconds per the video when I could check it. Seeing how fast things were compared to some sets I’ve done, I may not have truly hit RPE 9. However, the next jump up is 4lbs more at that point so that could’ve been a bridge too far considering the last time I did that (without a sled) it took me over 50 seconds. But that will be a goal to hit that. But comparing to what I did today with some of the same tensions vs then (7/31/21) I beat those times by about a second. But I also had sprained my wrist and fracture my elbow before I did them haha. Sandbag shouldering was next. I had been advised that this week would be the “heavier” of the sessions with the other week being form work and light. So for this week it was to be 225lbs for 6 doubles (1 rep each side) and then shortish rest between them. I had kind of been hoping that things would get bumped up to 250lbs or so. But probably for the best that it wasn’t. I have almost 3 months until competition time and this is literally the third time I’ve ever done this movement. I’m sure I got the strength but not always what is needed. I was a little leery on these with the right arm. If I was going to injure it, this was going to be the exercise. I knew these were going to be harder than EMOM singles. Just from how large the ROM is on these and the motions needed that reps would be harder than singles to recover from. My warm-up with the 175lbs bag was garbage but I didn’t want to waste effort on a super floppy bag that feels a ton different from a firmer bag like the 225lbs was. And save energy for it. Luckily no real issues with my right arm other than feeling tenseness on the first set. Things appear to be mostly smooth on video but I felt like these were mostly subpar. This event needs a lot of work to be proficient. I noticed immediately after I was done with these that my hamstrings were on fire. Probably from having to do that explosive motion. Now I had thought I was done with event stuff like an idiot but apparently I still had one more exercise. Sandbag roll-ups. Last time I had these I thought I only had to do 2 sets vs 3 sets (well it was rows into roll-ups). This time it was just 2x8. Advised to use heavier bag than what I did for the shoulderings. I figured 275lbs again would work. I was trying to really control things and I just realized this was ended up too easy. I was trying to hold at extension on my toes and then lower back to lap in control. Got too far forward on the 7th rep and didn’t want to fight gravity and let it go. So I figured I’d treat that as a warm-up and use the 306lbs bag. Part of me just wants to make manhandling that thing something I have to do. First set was rough with that weight. It does really seem to matter how I have it positioned for the pick as the second set was a lot easier. Little bit of walking around trying to keep things under control and not lose it going too far forward or backwards. So after the stuff where I need to bend over was done, I took a protein shake before finishing things up. Next was an innocuous exercise by appearances. Sorensen holds which looks to just be the finished position of a back extension using a ghr bench. Only indicated to do 3 sets of 15 seconds with bodyweight. There was wordage indicating to keep pain to 3/10 so adjust accordingly if it bothered my left leg. Looking at this, I thought it would be a joke of an exercise. But I was wrong. Horribly, horribly wrong. The good news is that it didn’t bother my leg in the slightest. But it freaking was brutal on my posterior chain. Just felt my hamstrings screaming for mercy. Humbling. Last item for the session being the usual quad fallbacks. 2x12 as has been the case. I figured that with how my knees were aching today that these would require a bit of prep but they didn’t. My legs and knees were tight but I was able to do these with no problem. As always, second set was better. Stretched out before driving home, ordering burritos that would be waiting for me when I got there.
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