Lateral Stepdowns
bwx5/5 20”
bwx10/10 32”
bwx10/10 32”
bwx5/5 20”
bwx10/10 32”
bwx10/10 32”
Safety Squat Bar Squats to 19” Box w/ bands (+60lbs bottom/+86lbs top)
80x3
130x3
180x3
230x3
280x3
330x3
330x3
330x3
330x3
330x3
80x3
130x3
180x3
230x3
280x3
330x3
330x3
330x3
330x3
330x3
Sandbag Over Bar (56”)
250x1
275x1
275x1
275x1
275x1
275x1
275x1
250x5
250x5
250x1
275x1
275x1
275x1
275x1
275x1
275x1
250x5
250x5
2” Deficit Stiff-legged Deadlifts (straps)
165x5
209.5x5
253.5x3
297.5x3
342x10
342x10
165x5
209.5x5
253.5x3
297.5x3
342x10
342x10
Bearhug Step Ups (12”)
bwx3/3
50x3/3
100x3/3
150x12/12
150x12/12
150x13/13 (miscounted)
bwx3/3
50x3/3
100x3/3
150x12/12
150x12/12
150x13/13 (miscounted)
Glute Ham Raises
bwx5
bw+17.5x10
bw+17.5x10
bw+17.5x10
bwx5
bw+17.5x10
bw+17.5x10
bw+17.5x10
Makeshift Go-Really-Grip Machine (2 second holds)
231x1
242x8
242x8
231x1
242x8
242x8
Rolling Bar Hangs
bw+28 for 30 seconds
bw+28 for 30 seconds
bw+28 for 30 seconds
bw+28 for 30 seconds
bw+28 for 30 seconds
bw+28 for 30 seconds
Stretching
Comments: Stress kind of boiled over and I knew I needed to step away Friday. Thursday afternoon informed that my workload would be increased by roughly 14%. Friday trying review these new cases I now had and knowing where they came from, odds were high they were all wrong. Coupled with stuff I had asked all week and some from more than two weeks to be done and then getting stuff that was to be done in March that I was told was resolved not being was just too much and I took off after lunch (working during my lunch break to have nothing overdue). I didn’t intend to make this a monthly thing where I take mental health half day on a Friday but here I am. Hopefully they treat me better on Monday and think about it over the weekend (haha). But Friday was pretty miserable. Raining hard all day until early in the evening. Flood warnings. With my luck and the dodgy knees, I didn’t think it was wise to go walking around the neighborhood (even though I felt like I was quitting not doing so). No treadmill as that tends to irritate my knees and the right one is already touchy. So soft tissue work was done. The sensation of the outer part of the knee feeling tender wasn’t present at this point so while my knee wasn’t feeling that great, it was feeling like how it has and me still being able to get through the workout without modification. Raining today too so it wasn’t the best weather driving out there to train. Decent amount of people but not as many as there usually has been with these groups. So starting things off was lateral stepdowns. I guess alternating these? Who knows. 2x10 again. I did the warming up drills to get things feeling froggy. Balance was tricky first set but better second set. Squats with the ssb to box again after that. Not right away as has been the case lately. Had to wait about 30 minutes for the ssb to be available. 2nd week of the assumed 3-week waves. 5x3 with bands and 15lbs more from last week. Knees felt stiff but didn’t ache any more than they have been really. Trying to control things and pause slightly. No fans were running so it got pretty humid and I got pretty sweaty on these. These went pretty well I think. Sandbag work was next. Initially looking at things, it didn’t seem too bad. But then reading things as far as the plan of approach and the rests made this seem less like sets and more like one long set. So plan here was to do 275lbs for 6 singles to start. Easy enough. But with 30 seconds rest. That’s different. I’ve also not touched this 275lbs sandbag before. The gym had made my 306lbs bag into a 275lbs bag. There was the other one but that I couldn’t guarantee would stay together for the entire workout and it wasn’t the same kind of bag that will be used at the show (Velcro top). I was tempted to try a single to test but figured I should go blind as it will probably be like that for the show and learn as I go. It did feel tougher compared to the 250lbs bag as far as distribution and gripping. It’s not packed tight. I didn’t have a set timer so I tried my best to go with a head count which upon review, ended up being more like 25 seconds. This was an easy pace really but it wasn’t the end of it. I was to rest 90 seconds after that last single and then do 250lbs for 5 reps. I got this almost exact in my head for the rest. This wasn’t as fast as last time but it was still a good pace. I wasn’t going full bore as this wasn’t it. After this set I was to rest 90 seconds again and do another set of 5 reps. I didn’t time this right and I went at 70 seconds it seems. But still was comfortable and only slowed down a second or so from the first set. I was out of breath at the end but I felt like I didn’t have to tap into anything to do this workout. Stiffys for deadlift accessory work was next. Aim here was 340lbs for 2x10 with 1-2” deficit added. I’ve felt like these have been going better as of late with the whisper touch. Not hesitating and just controlling. I decided to do more working up sets. My knees weren’t bothering me like last week with the tenderness after the yoke misstep. These actually felt darn comfortable. Obviously first set was easier and better feeling than the second. I actually was worried I had misloaded since I was using the kilo plates on the squat bar again. Kept rechecking my math to make sure as it felt like it was less than what I did last week. Step ups with sandbags again. Advised this was the last week of them. These have been really tough but I feel like they’ve really helped me on my yoke. I never seemed to be able to get that forward lean going on yoke like I can with frame or farmer’s walk that lets me pick up the pace and lengthen my stride and increase turnover. These seem to let me do that with the sandbag in front. I can lean back in a front carry so not the same as here. I’m more forward as trying to keep balanced and not misstep and go over or miss the box for the step up. But they are also hard on the knees so I wasn’t too sure how they would feel. Goal was 3x12. I’d already done 125lbs for that and I didn’t really want to repeat the weight. I did 50lbs jumps to work up to 150lbs for these. This was tough. It had some heft to it. My arms were feeling this week’s workouts in them. Like last time, it seemed that the legs got better as I went. I did end up losing my focus on what rep I was on halfway or so and ended up doing an extra rep. Next was my choice of exercise using the ghr bench. Sticking with glute ham raises. Added more weight and I’ll be damned if these didn’t feel better than last time with less weight. Since my parents wanted me home by 5PM for stuff, I took this time to drink my protein shake before resuming the last bit of the workout which was grip stuff. As with last week, I was to do two different exercises; crush grip and the rolling bar hangs. The makeshift crush grip setup was to be 2x8 with 1-2 seconds hold and RPE 8. I wasn’t too sure what kind of increase I’d need here as I’ve only done the same weight both times. I thought I was being greedy going up to 231lbs on this (I’m always cautious with grip stuff added in) but I could tell it wasn’t going to cut the mustard for today so I added more to it. That was the right call. Rolling bar hangs to finish out the day. Same as last time with it being either 3x30 seconds or 2x45 seconds, with 4:1 rest. Just from how last time went, I figured why fight it and go with 3x30. That way I could maybe go up a little more in weight. I purposely picked beater bar with a lot of rust on it. I never thought that “rust” was something that would make gripping harder. So this was kind of to prove a point. Grip did feel solid on these today. No premature drops. It does look like I took longer breaks though then I was supposed to (closer to 3 minutes then 2 minutes). Put stuff away and stretched out before heading home. Still raining while driving home.
Comments: Stress kind of boiled over and I knew I needed to step away Friday. Thursday afternoon informed that my workload would be increased by roughly 14%. Friday trying review these new cases I now had and knowing where they came from, odds were high they were all wrong. Coupled with stuff I had asked all week and some from more than two weeks to be done and then getting stuff that was to be done in March that I was told was resolved not being was just too much and I took off after lunch (working during my lunch break to have nothing overdue). I didn’t intend to make this a monthly thing where I take mental health half day on a Friday but here I am. Hopefully they treat me better on Monday and think about it over the weekend (haha). But Friday was pretty miserable. Raining hard all day until early in the evening. Flood warnings. With my luck and the dodgy knees, I didn’t think it was wise to go walking around the neighborhood (even though I felt like I was quitting not doing so). No treadmill as that tends to irritate my knees and the right one is already touchy. So soft tissue work was done. The sensation of the outer part of the knee feeling tender wasn’t present at this point so while my knee wasn’t feeling that great, it was feeling like how it has and me still being able to get through the workout without modification. Raining today too so it wasn’t the best weather driving out there to train. Decent amount of people but not as many as there usually has been with these groups. So starting things off was lateral stepdowns. I guess alternating these? Who knows. 2x10 again. I did the warming up drills to get things feeling froggy. Balance was tricky first set but better second set. Squats with the ssb to box again after that. Not right away as has been the case lately. Had to wait about 30 minutes for the ssb to be available. 2nd week of the assumed 3-week waves. 5x3 with bands and 15lbs more from last week. Knees felt stiff but didn’t ache any more than they have been really. Trying to control things and pause slightly. No fans were running so it got pretty humid and I got pretty sweaty on these. These went pretty well I think. Sandbag work was next. Initially looking at things, it didn’t seem too bad. But then reading things as far as the plan of approach and the rests made this seem less like sets and more like one long set. So plan here was to do 275lbs for 6 singles to start. Easy enough. But with 30 seconds rest. That’s different. I’ve also not touched this 275lbs sandbag before. The gym had made my 306lbs bag into a 275lbs bag. There was the other one but that I couldn’t guarantee would stay together for the entire workout and it wasn’t the same kind of bag that will be used at the show (Velcro top). I was tempted to try a single to test but figured I should go blind as it will probably be like that for the show and learn as I go. It did feel tougher compared to the 250lbs bag as far as distribution and gripping. It’s not packed tight. I didn’t have a set timer so I tried my best to go with a head count which upon review, ended up being more like 25 seconds. This was an easy pace really but it wasn’t the end of it. I was to rest 90 seconds after that last single and then do 250lbs for 5 reps. I got this almost exact in my head for the rest. This wasn’t as fast as last time but it was still a good pace. I wasn’t going full bore as this wasn’t it. After this set I was to rest 90 seconds again and do another set of 5 reps. I didn’t time this right and I went at 70 seconds it seems. But still was comfortable and only slowed down a second or so from the first set. I was out of breath at the end but I felt like I didn’t have to tap into anything to do this workout. Stiffys for deadlift accessory work was next. Aim here was 340lbs for 2x10 with 1-2” deficit added. I’ve felt like these have been going better as of late with the whisper touch. Not hesitating and just controlling. I decided to do more working up sets. My knees weren’t bothering me like last week with the tenderness after the yoke misstep. These actually felt darn comfortable. Obviously first set was easier and better feeling than the second. I actually was worried I had misloaded since I was using the kilo plates on the squat bar again. Kept rechecking my math to make sure as it felt like it was less than what I did last week. Step ups with sandbags again. Advised this was the last week of them. These have been really tough but I feel like they’ve really helped me on my yoke. I never seemed to be able to get that forward lean going on yoke like I can with frame or farmer’s walk that lets me pick up the pace and lengthen my stride and increase turnover. These seem to let me do that with the sandbag in front. I can lean back in a front carry so not the same as here. I’m more forward as trying to keep balanced and not misstep and go over or miss the box for the step up. But they are also hard on the knees so I wasn’t too sure how they would feel. Goal was 3x12. I’d already done 125lbs for that and I didn’t really want to repeat the weight. I did 50lbs jumps to work up to 150lbs for these. This was tough. It had some heft to it. My arms were feeling this week’s workouts in them. Like last time, it seemed that the legs got better as I went. I did end up losing my focus on what rep I was on halfway or so and ended up doing an extra rep. Next was my choice of exercise using the ghr bench. Sticking with glute ham raises. Added more weight and I’ll be damned if these didn’t feel better than last time with less weight. Since my parents wanted me home by 5PM for stuff, I took this time to drink my protein shake before resuming the last bit of the workout which was grip stuff. As with last week, I was to do two different exercises; crush grip and the rolling bar hangs. The makeshift crush grip setup was to be 2x8 with 1-2 seconds hold and RPE 8. I wasn’t too sure what kind of increase I’d need here as I’ve only done the same weight both times. I thought I was being greedy going up to 231lbs on this (I’m always cautious with grip stuff added in) but I could tell it wasn’t going to cut the mustard for today so I added more to it. That was the right call. Rolling bar hangs to finish out the day. Same as last time with it being either 3x30 seconds or 2x45 seconds, with 4:1 rest. Just from how last time went, I figured why fight it and go with 3x30. That way I could maybe go up a little more in weight. I purposely picked beater bar with a lot of rust on it. I never thought that “rust” was something that would make gripping harder. So this was kind of to prove a point. Grip did feel solid on these today. No premature drops. It does look like I took longer breaks though then I was supposed to (closer to 3 minutes then 2 minutes). Put stuff away and stretched out before heading home. Still raining while driving home.
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