Deadbugs
bwx10/10
bwx10/10
bwx10/10
bwx10/10
One Legged Dumbbell Romanian Deadlifts
40’sx3/3
65’sx8/8
65’sx8/8
65’sx8/8
40’sx3/3
65’sx8/8
65’sx8/8
65’sx8/8
Lateral Stepdowns
bwx3/3 16”
bwx3/3 24”
bwx8/8 28”
bwx8/8 28”
bwx8/8 28”
bwx3/3 16”
bwx3/3 24”
bwx8/8 28”
bwx8/8 28”
bwx8/8 28”
Safety Squat Bar Box Squats (20” box) w/ bands (+60lbs bottom/+86lbs top)
75x3
125x3
175x3
225x3
275x3
275x3
275x3
275x3
275x3
75x3
125x3
175x3
225x3
275x3
275x3
275x3
275x3
275x3
Sandbag Shouldering Medleys (Left)
175x1/205x1
175x1/205x1
175x1/205x1
175x1/205x1
175x1/205x1
175x1/205x1
175x1/205x1
175x1/205x1
175x1/205x1
175x1/205x1
BiggDogg Strongg Frame Carry Prep (20”, 1.5” handles)
Strapping In – 2.5 minutes
5’ Run Up
Strapping In – 2 minutes
568x5’
568x5’
568x5’
568x5’
568x15’
Strapping In – 2.5 minutes
5’ Run Up
Strapping In – 2 minutes
568x5’
568x5’
568x5’
568x5’
568x15’
One Arm Band Rows/Seated Band Leg Curls
(2)lbx30/30 – (2)lb’sx30
(2)lbx30/30 – (2)lb’sx30
(2)lbx30/30 – (2)lb’sx30
(2)lbx30/30 – (2)lb’sx30
(2)lbx30/30 – (2)lb’sx30
(2)lbx30/30 – (2)lb’sx30
Backwards Sled Drags (turf, hip belt)
205x5 minutes
205x5 minutes
Stretching
Comments: Lower effort day but that doesn’t mean no effort. Just enough to keep finger on the primer. My hope was that knee wouldn’t be aching driving out as that would kind of set the tone for the day. I felt calm. Not stressing. Which was a good thing as everyone wanted my attention today. Like as soon as I got there the gym owners wanted to talk with me about weight selection and contest. Two weeks prior they had bugged me about sandbags I think. Only briefly talked about that. I feel if I was stressed I’d be annoyed about being told to put equipment away. The frame I kind of understand (but it takes up space regardless of which end of the lane it is) but not the tire and the prowlers as I wasn’t the one who got the tire out or moved the prowlers to begin with. I didn’t put them back in the right spot (or all facing the same way for the prowlers). But being slightly scolded when a big name person has broken stuff and not paid to replace it or ever pay for membership seems selective when I’ve brought in equipment and replace anything I damage. But then being asked for help with figuring out an event for a show being run next week. Worry was that it was going to be too heavy on the arm-over-arm pull. Worried that they wouldn’t take the weight of the sled into consideration like a few shows back with the viking press (which is silly as this sled is 150lbs so not nothing and the viking press is 80lbs in hand and then 52% of the weight added). They had some people test it out and couldn’t budge it. I was trying to be cordial but I did let a little annoyance by saying it doesn’t matter what weight is being used, I’m winning the event. I didn’t want to a run since last week was my last training day to test at 90% or above on stuff. They wanted to have another SHW who wasn’t competing try it out with proposed weight (and he did later) but I just got in the damn tire cold and pulled it once to show that it wasn’t that bad and I could do it comfortably. That seemed to alleviate some worries about the event. I’m not running this thing, I’m just competing. Everyone seems stressed right now. So after that I was able to start my training. No mobility prep perse but similar exercises were done. Deadbugs are usually apart of the mobility prep stuff and did those no problem. Next was one-legged rdls. I was advised to do 3x8 at RPE 6 and try to do them barefoot if possible. Trying to work balance and activate stuff in the lower leg to help with the knee issues. I didn’t think it was a good idea to go barefoot (might get another talking to by gym owners) so I did use my flat and loose converse shoes I use for squats and deadlifts. Grip was feeling fatigue holding on to them the entire time so I did eventually set them down between sides on the last set. Right knee felt tight and like there was pressure on it when doing these. Not hurting but felt concerning that if I did lose balance on that side towards the inside of my knee or my knee gave I’d be in big trouble and pain. No issues like that with the left side. Only after seeing the video later do I see that my form looks drastically different between the sides. This hasn’t been an exercise that I’ve been filming since usually it has been light and movement prep related. Next was lateral stepdowns. Same idea as the rdls with 3x8 at RPE 6 and barefoot. Converse shoes again. Both of my knees didn’t seem thrilled with doing these today. Depth doesn’t seem to be the issue in most cases. It seems stopping at the higher joint angles is putting the stress on the knees. I had planned on doing 24” as the height but my knees were aching a good bit and I was concerned that it was too much for the right knee. Took a break and got a higher box and treated that previous set as an accumulation set. These felt better. But knees are touchy still. I noticed if I tried to move my foot out from the box (slopes out) that there is more stress and pressure on the knee vs having the leg kind of slide down the side of the box and keep contact. Right knee is also making a lot of rice krispy sounds. After that was ssb box squats with bands. Told to do these with authority and that it was fine to lower bar weight and increase band tension if it felt better that way. Plan being 275lbs for 5x3 with short rests. I wasn’t sure how these would feel on my knees but these felt fine. I had a little bit of a delay between sets working up to help someone with technique on sandbag as well as provide tape to stop bleeding. This also resulted in finding the cleaning supplies to take care of said blood later. From there time for sandbags. There were two options for this. Either do 200lbs for 5x2 with a minute rest or do 10x1 EMOM style with run ups. The thing was going to be what I felt was going to be best. And also on the assumption of what sandbag was the lightest that would still be good. So the stupid sandbags have to be dropped on pads thing is still in effect and may be the case for the contest even. So probably not going to be able to do the backwards dismounts that are time efficient and less stress on the body. I didn’t think that singles EMOM were going to be too beneficial as I’ve seen what I can do and I recover fine enough. The thinking on the fly thing is what needs to be done. Running up and transitioning. Resetting the sandbag to do it twice would also be not ideal. So the gym replaced some of the sandbags with different kinds of sandbags. One of the 250lbs is now a small compact bag like the 275lbs was (that is being replaced before the show). The new 175lbs is like that 250lbs bag. So I figured that best thing would be to do runs with both the 175lbs and 205lbs as a 1-2 punch with run up. Work what needs work. Felt less knee stress on the run ups compared to last week so that is good. Only fumbled a little on the last lift of the last double. There was a bit of break here as Brian had come in and wanted help with figuring out setups and loading schemes and event order for the two separate groups running. Once that was finished, it was on to frame carry. Well, kind of but not exactly. What was listed here was prep. Work on getting straps on and getting into the frame with potentially doing some picks. I was told I could just visualize this rather than doing if I wanted to. That would be something but I felt that the feeling was so different from gripping without straps and my usual straps with these versa gripps that I needed to actually do it. I can recall tactile sensations of specific implements but and some equipment but I usually have to do it more than once. I started out just standing in the frame and trying to get the straps on quick and efficiently. It is hit or miss going as fast as possible and trying to keep some contact with the fingers to keep from having it go away from me on the left side (as I’m getting the right side secured first). I might just have to take a momentary pause to insure I got thing solid before going. I did this for a little over 2.5 minutes. After that, I did 5’ runs up to the frame and strapping in. I did that for about 2 minutes or so before I figured I’d run up and do a pick. Pick led to some short walking. The slight isometric I was doing just wasn’t enough to convince me that I was getting things hitting right. It felt like nothing for me so that is good as far as being ready and for warming up for this. I did 5 short runs with the last one being 15’. Part of it was to put the frame away. People left stuff out (yokes) and I ended up having on land on my left big toe. Just bruised and probably going to lose the nail eventually. Didn’t affect anything. Bands for high reps after that. Rows and leg curls. 3x20-30 with lots of RIR. Then the last thing then was backwards sled drag. Light weight for 5 minutes. Same was last time. Did the same weight. Seemed to feel better. Knees weren’t as angry. I figured I’d relax and stretch before heading home. Mostly to see if that helped with driving back. It did but still had issues near the end. Just got to stay in one piece and recover.
Comments: Lower effort day but that doesn’t mean no effort. Just enough to keep finger on the primer. My hope was that knee wouldn’t be aching driving out as that would kind of set the tone for the day. I felt calm. Not stressing. Which was a good thing as everyone wanted my attention today. Like as soon as I got there the gym owners wanted to talk with me about weight selection and contest. Two weeks prior they had bugged me about sandbags I think. Only briefly talked about that. I feel if I was stressed I’d be annoyed about being told to put equipment away. The frame I kind of understand (but it takes up space regardless of which end of the lane it is) but not the tire and the prowlers as I wasn’t the one who got the tire out or moved the prowlers to begin with. I didn’t put them back in the right spot (or all facing the same way for the prowlers). But being slightly scolded when a big name person has broken stuff and not paid to replace it or ever pay for membership seems selective when I’ve brought in equipment and replace anything I damage. But then being asked for help with figuring out an event for a show being run next week. Worry was that it was going to be too heavy on the arm-over-arm pull. Worried that they wouldn’t take the weight of the sled into consideration like a few shows back with the viking press (which is silly as this sled is 150lbs so not nothing and the viking press is 80lbs in hand and then 52% of the weight added). They had some people test it out and couldn’t budge it. I was trying to be cordial but I did let a little annoyance by saying it doesn’t matter what weight is being used, I’m winning the event. I didn’t want to a run since last week was my last training day to test at 90% or above on stuff. They wanted to have another SHW who wasn’t competing try it out with proposed weight (and he did later) but I just got in the damn tire cold and pulled it once to show that it wasn’t that bad and I could do it comfortably. That seemed to alleviate some worries about the event. I’m not running this thing, I’m just competing. Everyone seems stressed right now. So after that I was able to start my training. No mobility prep perse but similar exercises were done. Deadbugs are usually apart of the mobility prep stuff and did those no problem. Next was one-legged rdls. I was advised to do 3x8 at RPE 6 and try to do them barefoot if possible. Trying to work balance and activate stuff in the lower leg to help with the knee issues. I didn’t think it was a good idea to go barefoot (might get another talking to by gym owners) so I did use my flat and loose converse shoes I use for squats and deadlifts. Grip was feeling fatigue holding on to them the entire time so I did eventually set them down between sides on the last set. Right knee felt tight and like there was pressure on it when doing these. Not hurting but felt concerning that if I did lose balance on that side towards the inside of my knee or my knee gave I’d be in big trouble and pain. No issues like that with the left side. Only after seeing the video later do I see that my form looks drastically different between the sides. This hasn’t been an exercise that I’ve been filming since usually it has been light and movement prep related. Next was lateral stepdowns. Same idea as the rdls with 3x8 at RPE 6 and barefoot. Converse shoes again. Both of my knees didn’t seem thrilled with doing these today. Depth doesn’t seem to be the issue in most cases. It seems stopping at the higher joint angles is putting the stress on the knees. I had planned on doing 24” as the height but my knees were aching a good bit and I was concerned that it was too much for the right knee. Took a break and got a higher box and treated that previous set as an accumulation set. These felt better. But knees are touchy still. I noticed if I tried to move my foot out from the box (slopes out) that there is more stress and pressure on the knee vs having the leg kind of slide down the side of the box and keep contact. Right knee is also making a lot of rice krispy sounds. After that was ssb box squats with bands. Told to do these with authority and that it was fine to lower bar weight and increase band tension if it felt better that way. Plan being 275lbs for 5x3 with short rests. I wasn’t sure how these would feel on my knees but these felt fine. I had a little bit of a delay between sets working up to help someone with technique on sandbag as well as provide tape to stop bleeding. This also resulted in finding the cleaning supplies to take care of said blood later. From there time for sandbags. There were two options for this. Either do 200lbs for 5x2 with a minute rest or do 10x1 EMOM style with run ups. The thing was going to be what I felt was going to be best. And also on the assumption of what sandbag was the lightest that would still be good. So the stupid sandbags have to be dropped on pads thing is still in effect and may be the case for the contest even. So probably not going to be able to do the backwards dismounts that are time efficient and less stress on the body. I didn’t think that singles EMOM were going to be too beneficial as I’ve seen what I can do and I recover fine enough. The thinking on the fly thing is what needs to be done. Running up and transitioning. Resetting the sandbag to do it twice would also be not ideal. So the gym replaced some of the sandbags with different kinds of sandbags. One of the 250lbs is now a small compact bag like the 275lbs was (that is being replaced before the show). The new 175lbs is like that 250lbs bag. So I figured that best thing would be to do runs with both the 175lbs and 205lbs as a 1-2 punch with run up. Work what needs work. Felt less knee stress on the run ups compared to last week so that is good. Only fumbled a little on the last lift of the last double. There was a bit of break here as Brian had come in and wanted help with figuring out setups and loading schemes and event order for the two separate groups running. Once that was finished, it was on to frame carry. Well, kind of but not exactly. What was listed here was prep. Work on getting straps on and getting into the frame with potentially doing some picks. I was told I could just visualize this rather than doing if I wanted to. That would be something but I felt that the feeling was so different from gripping without straps and my usual straps with these versa gripps that I needed to actually do it. I can recall tactile sensations of specific implements but and some equipment but I usually have to do it more than once. I started out just standing in the frame and trying to get the straps on quick and efficiently. It is hit or miss going as fast as possible and trying to keep some contact with the fingers to keep from having it go away from me on the left side (as I’m getting the right side secured first). I might just have to take a momentary pause to insure I got thing solid before going. I did this for a little over 2.5 minutes. After that, I did 5’ runs up to the frame and strapping in. I did that for about 2 minutes or so before I figured I’d run up and do a pick. Pick led to some short walking. The slight isometric I was doing just wasn’t enough to convince me that I was getting things hitting right. It felt like nothing for me so that is good as far as being ready and for warming up for this. I did 5 short runs with the last one being 15’. Part of it was to put the frame away. People left stuff out (yokes) and I ended up having on land on my left big toe. Just bruised and probably going to lose the nail eventually. Didn’t affect anything. Bands for high reps after that. Rows and leg curls. 3x20-30 with lots of RIR. Then the last thing then was backwards sled drag. Light weight for 5 minutes. Same was last time. Did the same weight. Seemed to feel better. Knees weren’t as angry. I figured I’d relax and stretch before heading home. Mostly to see if that helped with driving back. It did but still had issues near the end. Just got to stay in one piece and recover.
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