March 3, 2022 – Week 21, Day 3

Paused Behind the Neck Strict Presses (3 seconds)/Half Kneeling Single Arm Band Pulldowns
45x10/sbx15/15
45x10/sbx15/15

12” Log Clean and Push Presses (clean every rep)
90x2
120x2
150x2
180x2
210x2
240x1
270x1
300x1
270x5 (75 seconds time limit) PR+15lbs

Paused 12” Log Incline Bench Presses (1 second)
90x3
120x3
150x3
180x2
210x2
240x2
267x5
240x5

Paused Underhand Band Pullaparts (2 seconds)
mbx12
mbx12
mbx12

Paused Band Y Raises (2 seconds)
mbx12
mbx12
mbx12

Band Triceps Pressdowns
lbx40
lbx40

Stretching

Comments: I was not expecting this last press session to be so heavy. It has been lighter I think. I remember the first contest prep with Drew that the Monday workout was my heaviest workout of the cycle. I didn’t think it would be the Thursday for this. I was anxious about it. A lot going on in the world and little stresses. Had my annual physical yesterday so I had to take off from work in the afternoon and the plan was to work and get everything done before I left. But the system decided to not work for several hours. So I ended up having to do a day of work in 2hrs. I know I’m stressing things as some things they happen when I’m stressed or my immune system is weakened from stress are present. Woke up feeling achy in my wrists, my shoulders and my left side of my jaw. Not great any day really. I was really anxious and I made the decision to lift during my lunch break. I wasn’t going to be able to focus the entire day thinking about the workout. Started things off in the garage. BTN presses with pauses into one arm band lat pulls again. Felt good and fine. Which was a good thing as I felt like crap beforehand. Heaviest log workout of the cycle was the plan. The plan here was a top single (RPE 8-8.5) and then do a timed AMRAP (75 seconds) with 265-270lbs. The workout indicated doubles up to singles with the proposed singles being 240lbs, 270lbs and 300lbs. I could’ve just done the same weight as last time with the singles but I felt that would be admitting I wasn’t improving. Another annoyance was reading that the log will be with bumper plates. I had been prepping with 25’s on the log on mats as that is how it is usually setup at the gym. Bumper plates move a little bit differently. They can roll a bit more so it isn’t a solid weight feeling like when it is the 25’s. The other thing is that usually there is a slight give on the pick as the log goes up and then the weights. It’s a small delay but enough that I know it can cause and issue if not ready. Like a potential biceps pull. My plan here was to work up to the proposed singles and then at that time, add all the gear I’d use for the show. Which would be elbow and knee sleeves. Knees weren’t really bothering me at the beginning (or should I say by this my right knee wasn’t). The weight doesn’t look how it feels on video. The 30lbs jumps were certainly noticed. Again, could be that and the bumper plates. I knew that one had to go up as I just did a strict press with about that weight earlier this week. So power if there. I was nervous about 300lbs. No reason why I couldn’t do it. It did go up and well enough. Some balance issues near lockout but I had less hesitancy on the initial dip, unlike with 291lbs two weeks prior. Though that was in the rain so who knows haha. I don’t feel like I absolutely crushed it but definitely felt like I had more in me. Maybe a new PR if not today, very very soon. So rather than take off both of the big bumper plates to get it to be 265lbs, I just went with 270lbs. I wasn’t expecting much here. I was ready for 3 reps on this. A double would be a PR for clean and press each rep technically. I was thinking 4 reps at most honestly. I’m not sure exactly how they are going to do things at the show so I figured that this time (especially since it wasn’t raining and making the log heavier each second) that I’d start with my hands off the log. Who knows, that might be the thing. Only things with the previous singles was my right knee was aching a little after the leg drive portion. Things were feeling pretty good on these. I did pace myself. I was feeling like I wasn’t getting the log high enough on my body to initiate the clean but it seemed to be fine when I stood up. On the fourth rep, I could feel it getting tough (I was surprised I was even in this position to be fair) but I felt my chest muscles kind of “bully” the log into the right position on my chest and shoulders to feel comfortable to initiate the press. I still had time on the clock (this would’ve been 4 in 60 seconds) so I figured I’d try to get 5. Got my air and same thing as the 4th with the weight. But the weird thing was that it was like my hips went down as I went to press. The best I could describe it was that it was like I jerked the weight but I didn’t move. I’ve only really felt this sensation once before. But I got a 5th rep with a few seconds left. I’m really not sure what to think here as this was a 15lbs PR. Technically 300lbs was a push press PR on this log. In hindsight, I may actually be back to my log pressing strength in 2015 or better (when I did 300lbs for a double at 2015 Nats). There is a certain elation to this development. But I also know that if I had missed 300lbs or got less than 3 reps on 270lbs, I’d have been in a funk. Log incline bench with pauses again. Plan for this week was work up in triples and doubles to a top set of 5 (1-2RIR) and then do another set with 10% taken off. I wasn’t sure what to aim for here. 251lbs for decent for 2x6 last time. I was thinking 260lbs was doable. But that was before I did 270lbs for 5 reps on log. I wanted to go a little heavier than that. My hope here was that I should be able to do a few pounds under that on the incline log. I did 255x5 log clean and press each rep and then did 251x2x6. So I probably could do 267lbs for my top set. This was also a gamble. I’ve seen what happens when my triceps stop on paused stuff. This would be another big push on this exercise. The pressure I put on myself with having it be a succeed and by ok and failure and be devastated is a good motivator only when I don’t get the losing hand. After two reps, I knew I had it. Pretty hyped, may have talked some smack to the camera afterwards. Second set with less weight was kind of an afterthought. I’ve never felt more prepared for a contest I’ve prepped for in my entire strongman career. I’ve always felt that I was still not ready. I don’t know what to do with myself. This cocky swagger induced confidence. I feel I can win this thing. But this is foreign to me as I’ve always had great dane body, chihuahua nervous energy. I just have to not dwell on thinking what if I don’t do as well as I could and just do it. Competition isn’t training. Rest of the workout was bands. The easy stuff. Underhand band pull-aparts with pauses to start. Haven’t done these is a while. Again, surprising to see the improvement in these from before as I was using a micro band and not as many reps with a mini band (and no pauses). These little muscle drills were definitely needed. Band y raises followed after that with same band tension and scheme (2ct holds and 3x12). These are a little tougher. I know they are helping keep the grumbles out of my shoulders and upper back. Last thing was just really light triceps work. Advised to do 2x30-40 with a really light band tension. I was tempted to do average band but went with the light band. I altered my hand position every 10 reps. Put away stuff before returning to work. Stretched after work.