Mobility Prep
Single Leg Squats to Box
bwx5/5 to 20”
bwx8/8 to 16”
bwx8/8 to 16”
bwx8/8 to 16”
Single Leg Squats to Box
bwx5/5 to 20”
bwx8/8 to 16”
bwx8/8 to 16”
bwx8/8 to 16”
Safety Squat Bar Box Squats (20” box) w/ bands (+60lbs bottom/+86lbs top)
65x3
115x3
155x3
205x3
245x3
295x3
335x3
375x3
375x3
375x3
375x3
375x3
65x3
115x3
155x3
205x3
245x3
295x3
335x3
375x3
375x3
375x3
375x3
375x3
Frame Carries
Titan Fitness (16”)
Casual Pace
115x50’
115x50’
Makeshift (18”)
Normal
276x50’
276x50’
376x50’
476x50’
BiggDogg Strongg (20”, 1.5” handles)
580x50’ in 8.67 seconds
Added Straps
660x50’ in 9.12 seconds
660x50’ in 9.34 seconds
660x50’ in 9.34 seconds
Titan Fitness (16”)
Casual Pace
115x50’
115x50’
Makeshift (18”)
Normal
276x50’
276x50’
376x50’
476x50’
BiggDogg Strongg (20”, 1.5” handles)
580x50’ in 8.67 seconds
Added Straps
660x50’ in 9.12 seconds
660x50’ in 9.34 seconds
660x50’ in 9.34 seconds
Sandbag Shoulderings
205x1 L
205x1 R
205x1 L
205x1 R
205x1 L
205x1 R
205x1 R
205x1 L
205x1 L
205x1 R
205x1 L
205x1 R
205x1 L
205x1 R
205x1 L
205x1 R
205x1 R
205x1 L
205x1 L
205x1 R
Lying Leg Curls (up with 2, down with 1, 5 seconds eccentrics)
45x6(3/3)
70x6(3/3)
95x6(3/3)
115x12(6/6)
115x12(6/6)
115x12(6/6)
45x6(3/3)
70x6(3/3)
95x6(3/3)
115x12(6/6)
115x12(6/6)
115x12(6/6)
Backwards “Sled” Drags (Exer-Genie)
12x60’
12x60’
12x60’
12x60’
Quad Fallbacks
bwx12
bwx12
bwx12
bwx12
Stretching
Comments: Couple of things going on that I haven’t really been stressing about consciously outside of amateur strongman (which seems to be a tire fire for SC and just so-so with USS). I guess the main one is that a decision from above at work needs to be made by end of next week whether telework continues or not for the next 8-month cycle. Per the union contract, I’m to be given 2 weeks’ notice of this change so not being notified at the beginning of last week is a problem. But the union steward is worthless so… I should still be ok since I’m a good worker and I have seniority. It would just really suck to have to go back to commuting and wearing uncomfortable clothes again for a job that can be done from home easier than in person. The other concern would be if they change my job due to continued teleworking since right now there is a component that requires f2f intake appointments but that has been waived for obvious reasons. So question comes down to whether I keep what I do when that is lifted. But I’m oddly not stressing about that. Too occupied with the present or maybe I know it’s just not worth the hassle to be stressing about future things. Family visiting for the holidays which then requires disruption to my normal schedule. I get enough notice, I can comfortably adapt but a change is a change despite what I tell myself. My right knee was feeling sore from chasing my nephews around the house as a dinosaur. I take my duties seriously and walking like a therapod is a stress position apparently as also tight for lower back and hamstrings. I think the knee thing was from trying to make stuff shake as I walked like in Jurassic Park. So I iced my knees and elbow before bed as well as did soft tissue work. Hoping that not a problem for training tomorrow. Had to get up early for Christmas to see family open the gifts. Thankful the gym was open today as I’d hate to have to do stuff at home and substitute things. Especially since it was raining off and on. Not many people on the road. Which worked for me. Made excellent time out to the gym. No one was there when I got there other than someone that followed in right behind me. More people arrived as I was training. Mobility stuff was good. Seems to be alternating between one week and the other as far as the different things to do. Starting things off with single leg squats to box. Same as it has been as far as doing 3x8. I was advised that I didn’t need to keep pushing the height to being lower at this point based off of my height and limb length with what I was reporting. I was also told that I could do a set of band TKEs to get knees warmed up more before doing this considering how they felt last week. I was hoping they’d feel better with the icing the soft tissue work the night before. Did a set of 25 reps each leg with the strong band and then did alternating reps each side to a 20” box until I felt like I could handle going lower. Figure I’d do 16” box for all three working sets since I worked down to it last week. These are challenging at the start as far as feeling comfortable in myself and the knees getting down this low and with balance. The reps feel easier and smoother to do as I do sets but I get more fatigued from doing them. So there was still discomfort in the knees but it was a lot less than last week so that is a good thing. SSB box squats with bands to high box again. Last time it was up to a top set. This time, it was work up to 375lbs for 5x3 with 90-120 seconds rest. So essentially a repeat from last training cycle of the first workout with the bands. I did things a little differently with warming up. Seeing as how the bands add a good bit, I kind of figured I’d just not do the empty bar without bands since the jump was kind of big and the bar path would be unaffected. Thinking of these more like how I do deadlifts with 135lbs to start. Get used to that grounding sensation right off the bat. Knees ached off and on with these. But as is usually the case, none really when it comes to the serious top set work. I seemed to move better with the weight as I did more sets. Only time I got out of my groove was on a rep with the fourth set I think and even then it didn’t really look like I slowed down much on video. These generally feel slow but look decent on video. Frame carry was up next. Confusing feelings with this. I look forward to it but I also have worries. I look forward to it showing up in my training session but I know how rough it is on my body and each week is going to be more and more. So the good news was that because other people at the gym are training for the same show as me, the frame is now in the lanes. The bad news is that the thing is so massive that it takes up space and it makes it very hard to get my times off the camera going both ways (can only get it one way) when doing the full 50’. I wanted to do good. Lower back and hamstrings feeling stiff and sore from training this week and pretending to be an Iguanodon for two evenings. I did learn some things from last session with warming up. With using the makeshift frame, I should have it evenly balanced for those runs. So 100lbs jumps after swapping from the lightest frame to the makeshift frame. I was keeping an eye on the right arm as I’m not sure if it is biceps, forearm or brachialis that is irritated. Then on to the big frame. So for the working stuff, I was to do one run without the straps and then three runs with straps. With how stuff felt last week, I wasn’t expecting things to escalate this much. I was thinking 20lbs, not 40lbs. I brought out the .5kgs plates to make the frame be 570lbs without other stuff on it. Getting set for the no strap run with 580lbs, I was just a little nervous about things. This stuff felt heavy last time. But that was last time and this felt like it should this week. Ended up being faster than I was with less weight that first week. Now was going to be the big ask. 660lbs for the strapped sets. Jodi was there training for Clash on the Coast in April and I asked her to help me with start commands and time keeping due to the aforementioned issues. These didn’t feel bad. I mean, the pick still the point where I’ll make or break on these. My first run was faster than my fastest run last week with the straps and 618lbs and my other two runs (same time) where still faster than my slowest run from that week. That last run tied my second run even though I screwed up on the pick. This is a good sign with these as I’m only 90lbs off contest weight here and I can see myself doing sets with 700lbs very soon. I also need to remember to not rush the pick as even when I grip this, I tend to lean forward. I can get away with that with how tall I am. Need to stand up and then go as I can pick up my pace as I move. Single leg work that has been stretching my hips has been helping with that. Next was sandbag shouldering. Listed plan was to do 200lbs for 10 lifts alternating sides and to do so with 45-60 seconds rest. Same as last time was what was indicating and that was the idea. To keep this workout in as form work and have it feel easier each time. This was the one I was a little concerned about with the right arm. The other wrinkle was that the 200lbs was gone. It appears that it burst more and was replaced with a new sandbag. Different brand and it is packed a little better and 5lbs heavier. Works for me. I decided that I’d go right into it as this is light weight and I’m not really seeing any benefit to doing the lighter, floppy bags to prep here. These felt decent enough but the weight is really light that I can manhandle it even if it goes awry. I did get distracted and at some point did the same side twice as opposed to alternating. So I did two for the one side to hopefully get back on track (I had no idea if I had done this more than once lol). Thankfully this did correct things. After the event specific stuff was done, it was on to the finishing up stuff. 2 up and 1 down leg curls after that. Same long negatives on these as has been the case. Same weight as two weeks ago. As to be expected since I got minimal reps that time. I figured that for this week, I’d start with my right leg as opposed to the left leg. Even though the left leg is the one with discomfort in the one spot in the back of the calf right below the knee, that discomfort doesn’t keep me from getting reps. My right leg is the one that fatigues first so always playing catchup to the left side on these. I did less sets and same reps to get ready. My aim was to get 3x6 for these and that worked out for me. It was tough but I got it done. Hardly felt like I had any reps where my leg just couldn’t hold up the weigh for the negatives. Backwards “sled” drags with the exer-genie after that. Two sets as opposed to three sets this week. I was told I could swap these out for backwards treadmill walks. But I like these better as far as specificity to events I struggle with. These were a bit more consistent this week compared to last time. I didn’t have any super easy sets like the second set last time but they weren’t ridiculously tough like the first and third were. Last thing was the usual quad fallbacks. Jodi’s dog, Tegan was at the gym and she was nearby when I did these. I was able to coax her to come over for pets on the second set. The joy of her coming over was soon replaced by the disappoint of her leaving mid-set haha. I drank weight gain shake and hit the road so that I could get home to stretch and clean up and be available for more Christmas activities. Going to make sure I ice the knees twice before bed.
Comments: Couple of things going on that I haven’t really been stressing about consciously outside of amateur strongman (which seems to be a tire fire for SC and just so-so with USS). I guess the main one is that a decision from above at work needs to be made by end of next week whether telework continues or not for the next 8-month cycle. Per the union contract, I’m to be given 2 weeks’ notice of this change so not being notified at the beginning of last week is a problem. But the union steward is worthless so… I should still be ok since I’m a good worker and I have seniority. It would just really suck to have to go back to commuting and wearing uncomfortable clothes again for a job that can be done from home easier than in person. The other concern would be if they change my job due to continued teleworking since right now there is a component that requires f2f intake appointments but that has been waived for obvious reasons. So question comes down to whether I keep what I do when that is lifted. But I’m oddly not stressing about that. Too occupied with the present or maybe I know it’s just not worth the hassle to be stressing about future things. Family visiting for the holidays which then requires disruption to my normal schedule. I get enough notice, I can comfortably adapt but a change is a change despite what I tell myself. My right knee was feeling sore from chasing my nephews around the house as a dinosaur. I take my duties seriously and walking like a therapod is a stress position apparently as also tight for lower back and hamstrings. I think the knee thing was from trying to make stuff shake as I walked like in Jurassic Park. So I iced my knees and elbow before bed as well as did soft tissue work. Hoping that not a problem for training tomorrow. Had to get up early for Christmas to see family open the gifts. Thankful the gym was open today as I’d hate to have to do stuff at home and substitute things. Especially since it was raining off and on. Not many people on the road. Which worked for me. Made excellent time out to the gym. No one was there when I got there other than someone that followed in right behind me. More people arrived as I was training. Mobility stuff was good. Seems to be alternating between one week and the other as far as the different things to do. Starting things off with single leg squats to box. Same as it has been as far as doing 3x8. I was advised that I didn’t need to keep pushing the height to being lower at this point based off of my height and limb length with what I was reporting. I was also told that I could do a set of band TKEs to get knees warmed up more before doing this considering how they felt last week. I was hoping they’d feel better with the icing the soft tissue work the night before. Did a set of 25 reps each leg with the strong band and then did alternating reps each side to a 20” box until I felt like I could handle going lower. Figure I’d do 16” box for all three working sets since I worked down to it last week. These are challenging at the start as far as feeling comfortable in myself and the knees getting down this low and with balance. The reps feel easier and smoother to do as I do sets but I get more fatigued from doing them. So there was still discomfort in the knees but it was a lot less than last week so that is a good thing. SSB box squats with bands to high box again. Last time it was up to a top set. This time, it was work up to 375lbs for 5x3 with 90-120 seconds rest. So essentially a repeat from last training cycle of the first workout with the bands. I did things a little differently with warming up. Seeing as how the bands add a good bit, I kind of figured I’d just not do the empty bar without bands since the jump was kind of big and the bar path would be unaffected. Thinking of these more like how I do deadlifts with 135lbs to start. Get used to that grounding sensation right off the bat. Knees ached off and on with these. But as is usually the case, none really when it comes to the serious top set work. I seemed to move better with the weight as I did more sets. Only time I got out of my groove was on a rep with the fourth set I think and even then it didn’t really look like I slowed down much on video. These generally feel slow but look decent on video. Frame carry was up next. Confusing feelings with this. I look forward to it but I also have worries. I look forward to it showing up in my training session but I know how rough it is on my body and each week is going to be more and more. So the good news was that because other people at the gym are training for the same show as me, the frame is now in the lanes. The bad news is that the thing is so massive that it takes up space and it makes it very hard to get my times off the camera going both ways (can only get it one way) when doing the full 50’. I wanted to do good. Lower back and hamstrings feeling stiff and sore from training this week and pretending to be an Iguanodon for two evenings. I did learn some things from last session with warming up. With using the makeshift frame, I should have it evenly balanced for those runs. So 100lbs jumps after swapping from the lightest frame to the makeshift frame. I was keeping an eye on the right arm as I’m not sure if it is biceps, forearm or brachialis that is irritated. Then on to the big frame. So for the working stuff, I was to do one run without the straps and then three runs with straps. With how stuff felt last week, I wasn’t expecting things to escalate this much. I was thinking 20lbs, not 40lbs. I brought out the .5kgs plates to make the frame be 570lbs without other stuff on it. Getting set for the no strap run with 580lbs, I was just a little nervous about things. This stuff felt heavy last time. But that was last time and this felt like it should this week. Ended up being faster than I was with less weight that first week. Now was going to be the big ask. 660lbs for the strapped sets. Jodi was there training for Clash on the Coast in April and I asked her to help me with start commands and time keeping due to the aforementioned issues. These didn’t feel bad. I mean, the pick still the point where I’ll make or break on these. My first run was faster than my fastest run last week with the straps and 618lbs and my other two runs (same time) where still faster than my slowest run from that week. That last run tied my second run even though I screwed up on the pick. This is a good sign with these as I’m only 90lbs off contest weight here and I can see myself doing sets with 700lbs very soon. I also need to remember to not rush the pick as even when I grip this, I tend to lean forward. I can get away with that with how tall I am. Need to stand up and then go as I can pick up my pace as I move. Single leg work that has been stretching my hips has been helping with that. Next was sandbag shouldering. Listed plan was to do 200lbs for 10 lifts alternating sides and to do so with 45-60 seconds rest. Same as last time was what was indicating and that was the idea. To keep this workout in as form work and have it feel easier each time. This was the one I was a little concerned about with the right arm. The other wrinkle was that the 200lbs was gone. It appears that it burst more and was replaced with a new sandbag. Different brand and it is packed a little better and 5lbs heavier. Works for me. I decided that I’d go right into it as this is light weight and I’m not really seeing any benefit to doing the lighter, floppy bags to prep here. These felt decent enough but the weight is really light that I can manhandle it even if it goes awry. I did get distracted and at some point did the same side twice as opposed to alternating. So I did two for the one side to hopefully get back on track (I had no idea if I had done this more than once lol). Thankfully this did correct things. After the event specific stuff was done, it was on to the finishing up stuff. 2 up and 1 down leg curls after that. Same long negatives on these as has been the case. Same weight as two weeks ago. As to be expected since I got minimal reps that time. I figured that for this week, I’d start with my right leg as opposed to the left leg. Even though the left leg is the one with discomfort in the one spot in the back of the calf right below the knee, that discomfort doesn’t keep me from getting reps. My right leg is the one that fatigues first so always playing catchup to the left side on these. I did less sets and same reps to get ready. My aim was to get 3x6 for these and that worked out for me. It was tough but I got it done. Hardly felt like I had any reps where my leg just couldn’t hold up the weigh for the negatives. Backwards “sled” drags with the exer-genie after that. Two sets as opposed to three sets this week. I was told I could swap these out for backwards treadmill walks. But I like these better as far as specificity to events I struggle with. These were a bit more consistent this week compared to last time. I didn’t have any super easy sets like the second set last time but they weren’t ridiculously tough like the first and third were. Last thing was the usual quad fallbacks. Jodi’s dog, Tegan was at the gym and she was nearby when I did these. I was able to coax her to come over for pets on the second set. The joy of her coming over was soon replaced by the disappoint of her leaving mid-set haha. I drank weight gain shake and hit the road so that I could get home to stretch and clean up and be available for more Christmas activities. Going to make sure I ice the knees twice before bed.
No comments:
Post a Comment