Mobility Prep
Single Leg Squats to Box (14”)
bwx5/5 (assisted)
bwx10/10
bwx10/10
Single Leg Squats to Box (14”)
bwx5/5 (assisted)
bwx10/10
bwx10/10
Safety Squat Bar Box Squats (20” box) w/ bands (+60lbs bottom/+86lbs top)
70x3
120x3
160x3
210x3
250x3
300x3
340x3
340x3
340x3
340x3
340x3
70x3
120x3
160x3
210x3
250x3
300x3
340x3
340x3
340x3
340x3
340x3
Frame Carries
Titan Fitness (16”)
Casual Pace
115x50’
115x50’
Makeshift (18”)
Normal
276x50’
Added Straps
416x50’
BiggDogg Strongg (20”, 1.5” handles)
568x25’
660x25’
750x50’ in 9.24 seconds
750x50’ in 9.14 seconds
750x50’ in 9.75 seconds
Titan Fitness (16”)
Casual Pace
115x50’
115x50’
Makeshift (18”)
Normal
276x50’
Added Straps
416x50’
BiggDogg Strongg (20”, 1.5” handles)
568x25’
660x25’
750x50’ in 9.24 seconds
750x50’ in 9.14 seconds
750x50’ in 9.75 seconds
Sandbag Lap and High Pulls
175x1
205x1
225x1
250x5
250x5
250x5
175x1
205x1
225x1
250x5
250x5
250x5
Glute Ham Raises (4 showing)
bwx17
bwx16
bwx12
bwx17
bwx16
bwx12
Backwards “Sled” Drags (Exer-Genie)
12x60’
12x60’
12x60’
12x60’
Quad Fallbacks w/ bands
lbx10
lbx10
lbx10
lbx10
Stretching
Comments: Well, I feel like I’ve rebounded from whatever it was earlier in the week. Not sure if it was just accumulated stress of training, work and increased social interactions that had me weakened immune system enough for stuff to be noticed or what. Still had to deal with mitigating stressors for Friday so that I could relax on a 3-day weekend. Temperature fluctuations have been super annoying. It had been mid 60’s Thursday and then it was back to low 30’s Friday and below 30 Saturday. Super windy today so I think that had some drivers being overly cautious. There were a lot of people there today. More than two weeks before and last week I feel. I was slightly concerned that I’d end up doing too much social interaction again that might take something out of me later but I can’t always be away from people if I’m interacting with the world. I like being alone most of the time but I do like being around people I enjoy for a little bit. I also knew that my workout would go long with people doing event work and training and I can’t help it but to try and help people make events and lifts click. I do worry that I’m oversharing or giving unsolicited advice on things and then I feel even more awkward when I address that to a person saying I’m sorry if I am and that I don’t mean to and I just really like the sport and seeing people improve and then I feel I make it even more awkward for myself. Sigh. Anyways, mobility stuff was good. Easy as it should be. I went a little heavier on the b-stance rdls this week more because I could and just it was easier to grab that weight dumbbell right off the rack. Single leg box squats again. 2x10 for this week. Sticking to 14” box I think on these. The assisted lifts actually felt good right off the bat and rather than having to do like singles to feel comfortable, I just did alternating reps each leg to get 5 reps each side. And then on to the real thing. Continuing to follow that pattern of hesitancy to get the first rep done with the left leg and then not so bad and the right leg aching a good bit. From observation of things these past few weeks with training, I’m thinking that it isn’t just tendonitis in the right knee. I’m thinking that there might be scar tissue as well with just how it feels. Not that that would change anything I think. The drive home from the gym my left knee hurts a good bit about 30 minutes into the drive after heavy sessions since I have to keep it bent. It relaxes when I get home and can extend my leg more. Just have to keep on doing maintenance. From there it was on to the ssb box squats with bands. Or I would if racks weren’t being used. Now I was tempted to use the monolift as that did have band pegs and the ssb was not in use but the bands I needed were so I had to wait. I was at least able to occupy myself unlike the last time so it didn’t feel as long a wait but it was probably close to 20-30 minutes. Second week of the second wave of 5x3 speed squats. 15lbs more than last week. For this, I did 5lbs heavier on the empty bar as it would come out to the weight I needed. 45 seconds rest again so essentially doing EMOM minus 5 seconds to get that about right (might have been closer to 42 seconds but oh well). Wasn’t feeling heavy but my knees were feeling quite achy. Could be just because but could be from waiting a long while to go on them. These do build up a good sweat. From there it was on to frame carry. I was kind of surprised with the planned work for this. Plan was contest weight for 3x50’ and I could do another run if I felt that it would fine tune things more (it wasn’t haha). With the last session being 50lbs over contest, I was expecting things to be tapering down a good bit for the show in 3 weeks. But I think this was basing things more on past two training cycles for moving events which probably isn’t ideal. Reason being that issues had arisen (1st cycle left leg knee scare so less medley work and 2nd cycle arm injury and right leg knee scare reducing time with yoke) that required adjustment. So I wasn’t too sure what to expect on these. I borrowed the idea of bigger jumps on the lighter frames from last session. Since the plan was an odd number of runs, I did the 25’ runs the same direction so that I was at the far end for that first working set run. Pick was feeling a little slow but I felt like I was moving well enough on the warm ups with the actual implement. Kind of visualizing Mateusz Kieliszkowski feeling of “disgust” with the frame at the set down on those two short runs. Think of the world record holder. I wasn’t feeling like I was going very fast with the contest weight that first set but when I was given my time, I was in disbelief. A month ago, my fastest time with this weight was 10.39 seconds. Timer said 9.24 seconds. That was faster than two of my runs with 700lbs two weeks prior. Guy (who was doing commands and time) said I’d be faster the second run. I was like, ok. Son of a bitch he was right! 9.14 seconds! Literally .04 seconds off my fastest time with 700lbs from two weeks ago which was already an improvement of almost half a second of my fastest time from a month prior to that. Third set I slowed down a good bit but still faster than my slowest run with 700lbs from two weeks prior (and faster than all but one run with 700lbs from a month prior to that). Pick was where I was slower, as to be expected as that is where I struggle and what fatigues me. I won’t have to do this three times at contest and it will be 10’ shorter distance. This event is feeling really good. Kind of a twist on an accessory lift was added with sandbag. Listed as sandbag roll-ups but intent was different. Trying to be explosive so that getting the sandbag up high and catch to transition on shoulder. Plan being 3x5 using 225lbs or 250lbs depending on how things felt and speed. The options discussed were to lap and extend with a brief release and catch and guide back down to the lap and the other was to do and extension over an imaginary height and drop it and then repick. My thinking here was to kind of take parts from both. I seem to be really good with doing the roll-ups when I don’t have to repick the weight but I feel like I have to be reserved to keep things from coming loose on the extension if I’m doing reps there. It can be an overload or time under tension thing but I feel that the full exercise is more akin to an Olympic style lift that is high force and power and fatigue builds up quickly despite it looking effortless. I tend to extend up and forward from drilling in over bar stuff so much or to platform and I figured anything that was getting close to that might take away from the actual emphasis I was going for with this helping get power into the extension for a shouldering where the weight is going up and back. So what I expressed before doing this was that I’d pick and lap every rep and essentially do a high pull type exercise and completely let go of the bag and let it fall to the ground. Try to have it come off my chest a few inches if I can (which can be tough to do with a sandbag approaching bodyweight) and then with the drop, remove the eccentric to hopefully minimize building fatigue. Stuff was feeling good. I did singles to warm-up. I was debating between 225lbs and 250lbs but I felt 225lbs was too light. Though I felt after four reps each set that fatigue was setting in and that fifth rep was getting tougher to get any real height on it. But I think this was a good drill and since I’m doing it with the lightest bag of the series, this is good things. After that glute ham raises. Well not quite. Another lull in the action. Someone appeared to be using the glute ham bench for abdominal work and was doing what appeared to be circuit work with that and leg exercises. Long breaks. I was trying to see a pattern and then once I saw him break said pattern (after another 20-30 minutes wait) I approached and asked if he was still using it. I hadn’t asked to work in as I had noticed the settings were different from what I’d need for what I needed to do. Also the anxiety. He was still using it but he said he was just kind of “floating around” for his workout so it was ok if I did my sets. No plan workout is mindboggling to me but to each their own. I had no time to dwell on that unsettlingness as I got accessory work to do. I was told to do 3 sets of max reps with 1-2RIR and work on keeping it to knee flexion. Last time I got a bit more reps than I was expecting really (besides the last set) and had felt more lower back on these than I would’ve liked really. I feel like I had better control and was able to keep focus more on the glutes and hamstrings. Improved the reps on the first two sets by two each and added three to that less set. I was walking funny after the first set with the pump and such in the backside of my legs so that is good. Trying to get those feelings there for deadlifting. Backwards “sled” drags with the exer-genie after that. Two sets again. Same setting I’ve been keeping these at. Felt really tough today for both sets but easier the second set. As has been the case. Maybe from the amount of reps on the ghrs but I think more likely culprit is just that it wasn’t used recently (as I had been doing these every other week and often doing arm-over-arm the other week with it). Last thing was quad fallbacks. Again 2x10 with band tension. I figured that with the light bands here all really worn down and close to what two minis are, I’d use a light band rather than have two smaller bands that would move on me. I had to do a bit of stretching in the position as my right knee was really feeling tight and stiff. To be expected doing all this stuff. As has been the case with these, things seem to feel better and I relax more by the second set. As my dinner was a very large pot roast in the crockpot at home and it wasn’t supposed to be sunset until a good bit later, I decided to stretch out at the gym before heading home.
Comments: Well, I feel like I’ve rebounded from whatever it was earlier in the week. Not sure if it was just accumulated stress of training, work and increased social interactions that had me weakened immune system enough for stuff to be noticed or what. Still had to deal with mitigating stressors for Friday so that I could relax on a 3-day weekend. Temperature fluctuations have been super annoying. It had been mid 60’s Thursday and then it was back to low 30’s Friday and below 30 Saturday. Super windy today so I think that had some drivers being overly cautious. There were a lot of people there today. More than two weeks before and last week I feel. I was slightly concerned that I’d end up doing too much social interaction again that might take something out of me later but I can’t always be away from people if I’m interacting with the world. I like being alone most of the time but I do like being around people I enjoy for a little bit. I also knew that my workout would go long with people doing event work and training and I can’t help it but to try and help people make events and lifts click. I do worry that I’m oversharing or giving unsolicited advice on things and then I feel even more awkward when I address that to a person saying I’m sorry if I am and that I don’t mean to and I just really like the sport and seeing people improve and then I feel I make it even more awkward for myself. Sigh. Anyways, mobility stuff was good. Easy as it should be. I went a little heavier on the b-stance rdls this week more because I could and just it was easier to grab that weight dumbbell right off the rack. Single leg box squats again. 2x10 for this week. Sticking to 14” box I think on these. The assisted lifts actually felt good right off the bat and rather than having to do like singles to feel comfortable, I just did alternating reps each leg to get 5 reps each side. And then on to the real thing. Continuing to follow that pattern of hesitancy to get the first rep done with the left leg and then not so bad and the right leg aching a good bit. From observation of things these past few weeks with training, I’m thinking that it isn’t just tendonitis in the right knee. I’m thinking that there might be scar tissue as well with just how it feels. Not that that would change anything I think. The drive home from the gym my left knee hurts a good bit about 30 minutes into the drive after heavy sessions since I have to keep it bent. It relaxes when I get home and can extend my leg more. Just have to keep on doing maintenance. From there it was on to the ssb box squats with bands. Or I would if racks weren’t being used. Now I was tempted to use the monolift as that did have band pegs and the ssb was not in use but the bands I needed were so I had to wait. I was at least able to occupy myself unlike the last time so it didn’t feel as long a wait but it was probably close to 20-30 minutes. Second week of the second wave of 5x3 speed squats. 15lbs more than last week. For this, I did 5lbs heavier on the empty bar as it would come out to the weight I needed. 45 seconds rest again so essentially doing EMOM minus 5 seconds to get that about right (might have been closer to 42 seconds but oh well). Wasn’t feeling heavy but my knees were feeling quite achy. Could be just because but could be from waiting a long while to go on them. These do build up a good sweat. From there it was on to frame carry. I was kind of surprised with the planned work for this. Plan was contest weight for 3x50’ and I could do another run if I felt that it would fine tune things more (it wasn’t haha). With the last session being 50lbs over contest, I was expecting things to be tapering down a good bit for the show in 3 weeks. But I think this was basing things more on past two training cycles for moving events which probably isn’t ideal. Reason being that issues had arisen (1st cycle left leg knee scare so less medley work and 2nd cycle arm injury and right leg knee scare reducing time with yoke) that required adjustment. So I wasn’t too sure what to expect on these. I borrowed the idea of bigger jumps on the lighter frames from last session. Since the plan was an odd number of runs, I did the 25’ runs the same direction so that I was at the far end for that first working set run. Pick was feeling a little slow but I felt like I was moving well enough on the warm ups with the actual implement. Kind of visualizing Mateusz Kieliszkowski feeling of “disgust” with the frame at the set down on those two short runs. Think of the world record holder. I wasn’t feeling like I was going very fast with the contest weight that first set but when I was given my time, I was in disbelief. A month ago, my fastest time with this weight was 10.39 seconds. Timer said 9.24 seconds. That was faster than two of my runs with 700lbs two weeks prior. Guy (who was doing commands and time) said I’d be faster the second run. I was like, ok. Son of a bitch he was right! 9.14 seconds! Literally .04 seconds off my fastest time with 700lbs from two weeks ago which was already an improvement of almost half a second of my fastest time from a month prior to that. Third set I slowed down a good bit but still faster than my slowest run with 700lbs from two weeks prior (and faster than all but one run with 700lbs from a month prior to that). Pick was where I was slower, as to be expected as that is where I struggle and what fatigues me. I won’t have to do this three times at contest and it will be 10’ shorter distance. This event is feeling really good. Kind of a twist on an accessory lift was added with sandbag. Listed as sandbag roll-ups but intent was different. Trying to be explosive so that getting the sandbag up high and catch to transition on shoulder. Plan being 3x5 using 225lbs or 250lbs depending on how things felt and speed. The options discussed were to lap and extend with a brief release and catch and guide back down to the lap and the other was to do and extension over an imaginary height and drop it and then repick. My thinking here was to kind of take parts from both. I seem to be really good with doing the roll-ups when I don’t have to repick the weight but I feel like I have to be reserved to keep things from coming loose on the extension if I’m doing reps there. It can be an overload or time under tension thing but I feel that the full exercise is more akin to an Olympic style lift that is high force and power and fatigue builds up quickly despite it looking effortless. I tend to extend up and forward from drilling in over bar stuff so much or to platform and I figured anything that was getting close to that might take away from the actual emphasis I was going for with this helping get power into the extension for a shouldering where the weight is going up and back. So what I expressed before doing this was that I’d pick and lap every rep and essentially do a high pull type exercise and completely let go of the bag and let it fall to the ground. Try to have it come off my chest a few inches if I can (which can be tough to do with a sandbag approaching bodyweight) and then with the drop, remove the eccentric to hopefully minimize building fatigue. Stuff was feeling good. I did singles to warm-up. I was debating between 225lbs and 250lbs but I felt 225lbs was too light. Though I felt after four reps each set that fatigue was setting in and that fifth rep was getting tougher to get any real height on it. But I think this was a good drill and since I’m doing it with the lightest bag of the series, this is good things. After that glute ham raises. Well not quite. Another lull in the action. Someone appeared to be using the glute ham bench for abdominal work and was doing what appeared to be circuit work with that and leg exercises. Long breaks. I was trying to see a pattern and then once I saw him break said pattern (after another 20-30 minutes wait) I approached and asked if he was still using it. I hadn’t asked to work in as I had noticed the settings were different from what I’d need for what I needed to do. Also the anxiety. He was still using it but he said he was just kind of “floating around” for his workout so it was ok if I did my sets. No plan workout is mindboggling to me but to each their own. I had no time to dwell on that unsettlingness as I got accessory work to do. I was told to do 3 sets of max reps with 1-2RIR and work on keeping it to knee flexion. Last time I got a bit more reps than I was expecting really (besides the last set) and had felt more lower back on these than I would’ve liked really. I feel like I had better control and was able to keep focus more on the glutes and hamstrings. Improved the reps on the first two sets by two each and added three to that less set. I was walking funny after the first set with the pump and such in the backside of my legs so that is good. Trying to get those feelings there for deadlifting. Backwards “sled” drags with the exer-genie after that. Two sets again. Same setting I’ve been keeping these at. Felt really tough today for both sets but easier the second set. As has been the case. Maybe from the amount of reps on the ghrs but I think more likely culprit is just that it wasn’t used recently (as I had been doing these every other week and often doing arm-over-arm the other week with it). Last thing was quad fallbacks. Again 2x10 with band tension. I figured that with the light bands here all really worn down and close to what two minis are, I’d use a light band rather than have two smaller bands that would move on me. I had to do a bit of stretching in the position as my right knee was really feeling tight and stiff. To be expected doing all this stuff. As has been the case with these, things seem to feel better and I relax more by the second set. As my dinner was a very large pot roast in the crockpot at home and it wasn’t supposed to be sunset until a good bit later, I decided to stretch out at the gym before heading home.
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