Band Face Pulls/Heel Elevated Patrick Stepdowns (6”, 3 seconds eccentric)
abx15--bwx15/15
abx15--bwx15/15
abx15--bwx15/15
abx15--bwx15/15
abx15--bwx15/15
abx15--bwx15/15
Double Pause Axle Clean and Push Presses (clean every rep, 1 second on sternum, 1 second in rack)
36x3
56x3
76x3
97x3
97x3
97x3
97x3
97x3
36x3
56x3
76x3
97x3
97x3
97x3
97x3
97x3
Push Ups on Kettlebells/Inverted Ring Rows
bwx21/bwx15
bwx15/bwx12
bwx15/bwx9
bwx21/bwx15
bwx15/bwx12
bwx15/bwx9
Paused Half Kneeling Single Arm Band Pulldowns (3 seconds holds)/Seated Band Hamstring Curls
sbx15/15 – ab’sx40
sbx15/15 – ab’sx34
sbx15/15 – ab’sx30
sbx15/15 – ab’sx40
sbx15/15 – ab’sx34
sbx15/15 – ab’sx30
Sled Drag Work
165x10 minutes
165x10 minutes
Stretching
Comments: Definitely put it all in for that contest. I was sore and even had the muscles in my neck tense up on the drive home briefly. I was tired but I couldn’t fall asleep so I ended up almost at 2AM before I finally nodded off. Appetite had been screwy since Thursday and wasn’t back yet Sunday and I spent most of that time collecting thoughts on the past contest. DLS didn’t help with matters and I had the foresight to have requested off work for Monday with all those things combined. I needed that as again, I had issues falling asleep until after 1AM. Monday still felt off and while I had indicated willing to train, I’m kind of glad I didn’t have a training session. Abdominals were sore and lower back was sore. My parents took me out to celebrate Monday and I think having that (family and really good food) gave me the ”factory reset” I needed and felt back on track. So light workout to break in for the new training cycle. Starting things off with band face pulls but supersetting with the Patrick stepdowns. Face pulls self-explanatory. The stepdowns had some changes from what I did Thursday before the show. I was advised to add a heel elevation to it so that ankle mobility wasn’t an issue and to add a tempo of 2-3ct. I wasn’t sure how the heel elevation would feel but my hope was that it would reduce pain and let me do more ROM. And it did. I was able to use higher platform. Face pulls were easy and the stepdowns required concentration. Could feel my glutes working to stabilize things here. I was just very glad that I had no real knee pain on these with that adjustment. From there it was outside for axle work. Really light axle work. Plan here was 30% for 5x3. No gear (duh) and to clean every rep like I would a max attempt with pauses on the sternum (point before the flip to shoulders) and once in the rack position (after the catch). Grip shirt allowed for this show and wore it more to keep consistency as shirt fabrics can vary a good bit with this slick axle (I tried to wear decal shirts when training log last cycle). Right knee was a little achy initially just with getting into position to start the clean. It felt really good and explosive. I felt like only one rep I didn’t get high enough on the body by a tiny bit. Pressing was nothing. I’m excited to see what axle does this training prep for a max under Andrew as he is one of the best in the world at this. I told him I have no problem with changing up my style to jerks for this one. I tried filming from different angles after the first three sets to try and get a fuller picture of what I’m doing. After that, it was back into the garage for rep work. Flushing session so to speak. Pairing of push-ups and rows with bodyweight. Max reps for 3 sets with plenty of reps in the tank. Slight pauses at stretch on the push-ups and contraction for the ring rows. I did make sure to take a rest between the sets on these as I tended to not do so in the past and reps suffered as I wasn’t recovering fast enough doing them all back to back. I felt that I cut things a little short the second set of push-ups so went to match those reps on the final set. From there it was another super set. This was a bit different. One arm pull downs with bands with holds but paired with band hamstring curls. 3ct holds for the lat stuff for 3x15 while the leg curls for max reps with a lot left in the tank like the push-ups and rows. I knew what to expect with the lat pulls but not the leg curls. I was bit closer to the anchor point so it wasn’t as stressful and I did a lot more reps than I was expecting. But still good pump in the hamstrings which was the goal. With the hour shift forward, it was still very much light outside at this point so I could do the sled work without worry of getting hit by a vehicle or tripping over something in the dark. Told to put a light weight (one where I’d forget about it) and do nonstop work for 10 minutes of sled dragging. Forwards, backwards, sideways and some standing arm-over-arm rows. This felt good as well. Finished up and put stuff away before cooking up dinner. Stretched and iced my right knee before bed.
Comments: Definitely put it all in for that contest. I was sore and even had the muscles in my neck tense up on the drive home briefly. I was tired but I couldn’t fall asleep so I ended up almost at 2AM before I finally nodded off. Appetite had been screwy since Thursday and wasn’t back yet Sunday and I spent most of that time collecting thoughts on the past contest. DLS didn’t help with matters and I had the foresight to have requested off work for Monday with all those things combined. I needed that as again, I had issues falling asleep until after 1AM. Monday still felt off and while I had indicated willing to train, I’m kind of glad I didn’t have a training session. Abdominals were sore and lower back was sore. My parents took me out to celebrate Monday and I think having that (family and really good food) gave me the ”factory reset” I needed and felt back on track. So light workout to break in for the new training cycle. Starting things off with band face pulls but supersetting with the Patrick stepdowns. Face pulls self-explanatory. The stepdowns had some changes from what I did Thursday before the show. I was advised to add a heel elevation to it so that ankle mobility wasn’t an issue and to add a tempo of 2-3ct. I wasn’t sure how the heel elevation would feel but my hope was that it would reduce pain and let me do more ROM. And it did. I was able to use higher platform. Face pulls were easy and the stepdowns required concentration. Could feel my glutes working to stabilize things here. I was just very glad that I had no real knee pain on these with that adjustment. From there it was outside for axle work. Really light axle work. Plan here was 30% for 5x3. No gear (duh) and to clean every rep like I would a max attempt with pauses on the sternum (point before the flip to shoulders) and once in the rack position (after the catch). Grip shirt allowed for this show and wore it more to keep consistency as shirt fabrics can vary a good bit with this slick axle (I tried to wear decal shirts when training log last cycle). Right knee was a little achy initially just with getting into position to start the clean. It felt really good and explosive. I felt like only one rep I didn’t get high enough on the body by a tiny bit. Pressing was nothing. I’m excited to see what axle does this training prep for a max under Andrew as he is one of the best in the world at this. I told him I have no problem with changing up my style to jerks for this one. I tried filming from different angles after the first three sets to try and get a fuller picture of what I’m doing. After that, it was back into the garage for rep work. Flushing session so to speak. Pairing of push-ups and rows with bodyweight. Max reps for 3 sets with plenty of reps in the tank. Slight pauses at stretch on the push-ups and contraction for the ring rows. I did make sure to take a rest between the sets on these as I tended to not do so in the past and reps suffered as I wasn’t recovering fast enough doing them all back to back. I felt that I cut things a little short the second set of push-ups so went to match those reps on the final set. From there it was another super set. This was a bit different. One arm pull downs with bands with holds but paired with band hamstring curls. 3ct holds for the lat stuff for 3x15 while the leg curls for max reps with a lot left in the tank like the push-ups and rows. I knew what to expect with the lat pulls but not the leg curls. I was bit closer to the anchor point so it wasn’t as stressful and I did a lot more reps than I was expecting. But still good pump in the hamstrings which was the goal. With the hour shift forward, it was still very much light outside at this point so I could do the sled work without worry of getting hit by a vehicle or tripping over something in the dark. Told to put a light weight (one where I’d forget about it) and do nonstop work for 10 minutes of sled dragging. Forwards, backwards, sideways and some standing arm-over-arm rows. This felt good as well. Finished up and put stuff away before cooking up dinner. Stretched and iced my right knee before bed.
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