Mobility Prep
Single Leg Squats to Box (15”)
bwx5/5 (assisted)
bwx5/5 (assisted)
bwx10/10
bwx10/10
Single Leg Squats to Box (15”)
bwx5/5 (assisted)
bwx5/5 (assisted)
bwx10/10
bwx10/10
Safety Squat Bar Box Squats (20” box) w/ bands (+60lbs bottom/+86lbs top)
65x3
115x3
165x3
215x3
265x3
315x3
315x3
315x3
315x3
315x3
65x3
115x3
165x3
215x3
265x3
315x3
315x3
315x3
315x3
315x3
Frame Carries
Titan Fitness (16”)
Casual Pace
115x50’
115x50’
Makeshift (18”)
Normal
276x50’
376x25’
Added Straps
476x25’
BiggDogg Strongg (20”, 1.5” handles)
570x25’
660x25’
750x50’ in 10.48 seconds
750x50’ in 10.39 seconds
650x50’ in 8.13 seconds
650x50’ in 8.04 seconds
Titan Fitness (16”)
Casual Pace
115x50’
115x50’
Makeshift (18”)
Normal
276x50’
376x25’
Added Straps
476x25’
BiggDogg Strongg (20”, 1.5” handles)
570x25’
660x25’
750x50’ in 10.48 seconds
750x50’ in 10.39 seconds
650x50’ in 8.13 seconds
650x50’ in 8.04 seconds
Sandbag Shoulderings (Left)
205x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1
Glute Ham Raises (5 showing)
bwx15
bwx15
bwx15
bwx15
bwx15
bwx15
Backwards “Sled” Drags (Exer-Genie)
12x60’
12x60’
12x60’
12x60’
Quad Fallbacks
bwx12
bwx12
bwx12
bwx12
Stretching
Comments: So the last workout was a good one as far as how things went and confidence for my pressing going into the show but I seemed to have tweaked something in my upper back on the right side on that very last set of band face pulls. Could also have been just an accumulation from log cleans, heavy rows and then them. I’ve had these pop up before and usually just goes away on it’s own with a little bit of time. The discomfort was keeping my up at night so I got up about 2hrs before my alarm went off to take some aleve liquid gels to try and get some restful sleep. Just kind of one of those constant discomfort things that some positions it’s not even present and others it is. I did some foam rolling and other soft tissue stuff Friday in the afternoon and that seemed to calm things down some. Enough I didn’t feel I needed any anti-inflammatories to sleep soundly. But I wasn’t too thrilled with it with the planned workout. No clue if it would be a problem or not and hard to tell without doing something. Continues to get colder. 8 degrees when I woke up today. Got up to a blister 24 by the end of the day haha. I don’t mind it unless it is windy. Mobility stuff was good. Easy as it should be. Single leg box squats as per usual. 2x10 for this week. I was feeling a certain way and wanted to try going a little lower. I had been advised that I was already at a good box height considering my height and limb length but I felt compelled. The assisted lifts to warm-up seems to be the key here. Warming up the left knee had a lot of discomfort and the right none whereas doing the actual movement it was reversed. Just seems to be residual stuff in the right knee from a year ago that comes and goes. But I seem to be able to adjust and manage things with it. Giving something a name seems to help. From there it was on to the ssb box squats with bands. Lightest so far this week. Probably due to missing a rep last week but this has also been the lighter week. Less on the squats and more on the event work as is usually the case with the competition peaking. With the upper back thing, I was fine with lighter stuff as I had no idea if the ssb would bother it. It didn’t so plus there. Worked up in 50lbs jumps for 5x3 with the idea being EMOM or 60 seconds. Work on speed. I feel these were quite speedy. Worked up a good sweat. I do think I may have rushed the unrack on some of the middle sets with not being as much forward under the bar. But I could get away with it due to the weight not being that heavy all things considered. But I did notice that and tried to correct for the last set at least. From there it was on to frame carry. This plan continues to be aggressive and I’m all for it assuming I can keep up with it haha. The plan for today was 750lbs for 2 sets of 50’. Contest weight but 10’ further. It wouldn’t be the most I’ve ever picked up for frame (805lbs) from this height and walked with but it would be the most I’ve attempted on this particular frame. There is some sentimentality with this frame. This was Jenkins frame so feeling good and moving big weights with it kind of keeps a part of him alive to me. He went too soon. He wasn’t going to do strongman forever. He’d talked about doing it for 2 more years and then have a family. And here I am still doing this over 8yrs after his passing. I still got something to prove. Warming up felt fine. Upper back thing not a problem here which was very good as this could very much have sucked. I had no idea what to really expect here with this. This was a 50lbs increase from last session two weeks ago. I’d want sub 10 seconds obviously but that would be a big ask. It wasn’t exactly motivating music that came on (+600 songs on random) and I considered changing it but I thought screw it. I can lift and move to whatever. I don’t need it for this. So from the last time, the lessons I had learned was that staggered stance isn’t for me with this kind of weight and that gripping the front of the handles is the better option if can’t get the center balance. It is kind of funny to me that that is what I’m doing for a heavy frame. I look back on all the heavy farmer’s and frame carries I’ve done and those were pretty much done with gripping the back and wearing in some cases wrestling shoes to get myself lower to the floor. I don’t have to do that now. First set I felt I was a little slow and didn’t speed through the end. Second set I felt that I did things better. Very happy with having the times under 10.5 seconds. I think my goal of being sub 10 seconds at the show might be too easy to reach now haha. I feel at this point I’ve reached that minimum weight mark for feeling proud about an event. Down sets after that with 100lbs less. Goal to work on speed. I did setup initially for staggered for the first set but it didn’t feel like it was clicking and reverted back to regular. I was kind of shocked how fast these ended up being. Both runs were faster than my first week run with essentially the empty frame. Last session was a good one, this was a great one for frame. 7 weeks out and already blitzing contest weight no problem. I have no idea what to expect for the next almost two months here. Next was sandbag shouldering. I think the plan had been for me to switch to doing these every other week but with technique changes and still feeling things out with increased weight, this was put in for another week. 10 singles with the 205lbs bag but only to the left side as that appears to be the better side with the way that seems the best for me to get it up and shouldered. I was told to only do these if my biceps were feeling fine (seeing as how they’ve been tense and cleans with log have been added into the mix lately). No issues today. These were quite easy. I was told to rest as needed to keep them snappy but these felt like no effort so I kept it to EMOM so that I’d stay somewhat focused and not let my mind drift off on me. I stayed focused, mostly. After that was a return to an exercise that has been missing for months; glute ham raises. I was told to do 3 sets of max reps with 2RIR and work on keeping it to knee flexion. I was a little leery about doing these with how the issue with the lower leg discomfort on the left side had started at the beginning of this training cycle. I did however remember that these could be made easier depending on where I was positioned. I figured that that was the wiser option here to make sure I didn’t over do it. I set the holes showing to 5 as opposed to 4 from before if I recall correctly. Definitely makes these easier but puts a lot of stress on the glutes and hamstrings. My hamstrings actually cramped up just getting into position initially and I had to get out and rub them a bit before proceeding haha. Ended up doing 3x15 on these. Backwards “sled” drags with the exer-genie after that. Two sets again. First set felt tough (usually the case) but turns out wasn’t that bad comparatively. Second set was super easy. Almost sub 30 seconds. A repeat of last time I did these essentially. Quad fallbacks after that to finish things up. These coming back again. Maybe every other week? 2x12 again. Trying to see if stretching a little in the position helps make the sets similar to each other. I finished the session a bit earlier than I was expecting so I stretched at the gym before heading home.
Comments: So the last workout was a good one as far as how things went and confidence for my pressing going into the show but I seemed to have tweaked something in my upper back on the right side on that very last set of band face pulls. Could also have been just an accumulation from log cleans, heavy rows and then them. I’ve had these pop up before and usually just goes away on it’s own with a little bit of time. The discomfort was keeping my up at night so I got up about 2hrs before my alarm went off to take some aleve liquid gels to try and get some restful sleep. Just kind of one of those constant discomfort things that some positions it’s not even present and others it is. I did some foam rolling and other soft tissue stuff Friday in the afternoon and that seemed to calm things down some. Enough I didn’t feel I needed any anti-inflammatories to sleep soundly. But I wasn’t too thrilled with it with the planned workout. No clue if it would be a problem or not and hard to tell without doing something. Continues to get colder. 8 degrees when I woke up today. Got up to a blister 24 by the end of the day haha. I don’t mind it unless it is windy. Mobility stuff was good. Easy as it should be. Single leg box squats as per usual. 2x10 for this week. I was feeling a certain way and wanted to try going a little lower. I had been advised that I was already at a good box height considering my height and limb length but I felt compelled. The assisted lifts to warm-up seems to be the key here. Warming up the left knee had a lot of discomfort and the right none whereas doing the actual movement it was reversed. Just seems to be residual stuff in the right knee from a year ago that comes and goes. But I seem to be able to adjust and manage things with it. Giving something a name seems to help. From there it was on to the ssb box squats with bands. Lightest so far this week. Probably due to missing a rep last week but this has also been the lighter week. Less on the squats and more on the event work as is usually the case with the competition peaking. With the upper back thing, I was fine with lighter stuff as I had no idea if the ssb would bother it. It didn’t so plus there. Worked up in 50lbs jumps for 5x3 with the idea being EMOM or 60 seconds. Work on speed. I feel these were quite speedy. Worked up a good sweat. I do think I may have rushed the unrack on some of the middle sets with not being as much forward under the bar. But I could get away with it due to the weight not being that heavy all things considered. But I did notice that and tried to correct for the last set at least. From there it was on to frame carry. This plan continues to be aggressive and I’m all for it assuming I can keep up with it haha. The plan for today was 750lbs for 2 sets of 50’. Contest weight but 10’ further. It wouldn’t be the most I’ve ever picked up for frame (805lbs) from this height and walked with but it would be the most I’ve attempted on this particular frame. There is some sentimentality with this frame. This was Jenkins frame so feeling good and moving big weights with it kind of keeps a part of him alive to me. He went too soon. He wasn’t going to do strongman forever. He’d talked about doing it for 2 more years and then have a family. And here I am still doing this over 8yrs after his passing. I still got something to prove. Warming up felt fine. Upper back thing not a problem here which was very good as this could very much have sucked. I had no idea what to really expect here with this. This was a 50lbs increase from last session two weeks ago. I’d want sub 10 seconds obviously but that would be a big ask. It wasn’t exactly motivating music that came on (+600 songs on random) and I considered changing it but I thought screw it. I can lift and move to whatever. I don’t need it for this. So from the last time, the lessons I had learned was that staggered stance isn’t for me with this kind of weight and that gripping the front of the handles is the better option if can’t get the center balance. It is kind of funny to me that that is what I’m doing for a heavy frame. I look back on all the heavy farmer’s and frame carries I’ve done and those were pretty much done with gripping the back and wearing in some cases wrestling shoes to get myself lower to the floor. I don’t have to do that now. First set I felt I was a little slow and didn’t speed through the end. Second set I felt that I did things better. Very happy with having the times under 10.5 seconds. I think my goal of being sub 10 seconds at the show might be too easy to reach now haha. I feel at this point I’ve reached that minimum weight mark for feeling proud about an event. Down sets after that with 100lbs less. Goal to work on speed. I did setup initially for staggered for the first set but it didn’t feel like it was clicking and reverted back to regular. I was kind of shocked how fast these ended up being. Both runs were faster than my first week run with essentially the empty frame. Last session was a good one, this was a great one for frame. 7 weeks out and already blitzing contest weight no problem. I have no idea what to expect for the next almost two months here. Next was sandbag shouldering. I think the plan had been for me to switch to doing these every other week but with technique changes and still feeling things out with increased weight, this was put in for another week. 10 singles with the 205lbs bag but only to the left side as that appears to be the better side with the way that seems the best for me to get it up and shouldered. I was told to only do these if my biceps were feeling fine (seeing as how they’ve been tense and cleans with log have been added into the mix lately). No issues today. These were quite easy. I was told to rest as needed to keep them snappy but these felt like no effort so I kept it to EMOM so that I’d stay somewhat focused and not let my mind drift off on me. I stayed focused, mostly. After that was a return to an exercise that has been missing for months; glute ham raises. I was told to do 3 sets of max reps with 2RIR and work on keeping it to knee flexion. I was a little leery about doing these with how the issue with the lower leg discomfort on the left side had started at the beginning of this training cycle. I did however remember that these could be made easier depending on where I was positioned. I figured that that was the wiser option here to make sure I didn’t over do it. I set the holes showing to 5 as opposed to 4 from before if I recall correctly. Definitely makes these easier but puts a lot of stress on the glutes and hamstrings. My hamstrings actually cramped up just getting into position initially and I had to get out and rub them a bit before proceeding haha. Ended up doing 3x15 on these. Backwards “sled” drags with the exer-genie after that. Two sets again. First set felt tough (usually the case) but turns out wasn’t that bad comparatively. Second set was super easy. Almost sub 30 seconds. A repeat of last time I did these essentially. Quad fallbacks after that to finish things up. These coming back again. Maybe every other week? 2x12 again. Trying to see if stretching a little in the position helps make the sets similar to each other. I finished the session a bit earlier than I was expecting so I stretched at the gym before heading home.
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