Drinky Birds
mb+15x10/10
mb+15x10/10
Hip Airplanes (5 second holds)
bwx10/10
bwx10/10
Paused Bent Over Straight Arm Band Lat Pulls (2 seconds)
µb’sx10
µb’sx10
µb’sx10
mb+15x10/10
mb+15x10/10
Hip Airplanes (5 second holds)
bwx10/10
bwx10/10
Paused Bent Over Straight Arm Band Lat Pulls (2 seconds)
µb’sx10
µb’sx10
µb’sx10
Paused Deadlifts (1 second off the floor, straps)
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
Bulgarian Split Squats
bwx10/10
bwx10/10
bwx10/10
bwx10/10
bwx10/10
bwx10/10
Band Seated Leg Curls
sbx25
sbx25
Stretching
Comments: So got my instructions for the week and this is the last real workout before the show. And by that, I mean having a set plan and indicating weights beyond just moving my arms and legs around for walking or stretching. Skill and blood flow. Low effort, low risk and high return. Hoping to move things similar to the day before so that I can eat earlier and go to bed earlier. No training outside for this session. So the start of the workout was the same as it has been really. No adjustments made like to the day before as this was stuff that was mobility related and light and should be very easy to recover from. Drinky birds to start off. I’m getting better at doing these, or at least in the way I think I should be. They make me work but not too sure if I’m working the right things. Balance, hips and hamstrings. Felt my hips shift a little on these. Trying to do this workout like the day before without any support gear (accept where indicated specifically). From there onto the hip airplanes. I think getting better to having less misses on these. It feels like it but not certain as not really paying attention to the misses. Pivoting and balance on my left leg is much better than my right so takes longer to get a solid set of 10 with that side. New exercise popped up next. Essentially a straight arm pulldown but anchor point being bar height for deadlift. Work on getting the lats to act like they would to pull in and keep the bar close to the body for a deadlift. Really light band tension and holds. I wasn’t sure how these would feel or go. I’ve seen people do similar to work on engaging their lats for pulls and using a rack with a bar and bands. I’ve always been a bit leery of people doing bands pulling away from COG on stuff like squats, pulls or gms. But this was focused on one thing and it seemed fine and dandy. I’m sure there are ways to make it more sport specific if necessary in the future. From there it was on to deadlifts. This was a little different from how things have kind of been in the past for this last workout. All training cycles before ended with light deadlift besides the last one (paused ssb squats). The cycle before I wore straps because it was axle. But usually wearing nothing. However, this was indicating to practice like I was wearing the suit and to add straps and hard belt (but no suit) to get used to the setup and breathing. This is where skill practice comes in. I wore two soft belts under the hard belt (to mimic an extra layer of fabric like the suit) and straps. I practiced going from a wide stance and shuffling the legs in, even though I didn’t need to do that with no suit. Getting that feeling of getting tight and tension. 5x3 with just 135lbs and pausing 1” off the ground. This was easy stuff and I didn’t need to be taking as long of rests as I did (my usual) but I wanted to treat this as skill. I guess I lost focus thinking and narrating my life as I forgot to pause the first rep of the last set. I thought about redoing it but just moved on. Don’t over think it. Bulgarian split squats were next. Just bodyweight for 3x10 each side. This was the only thing I was concerned I may need some support gear on, namely the knee sleeves as my knees have been getting worn down from the work and years. I did a little stretching so the position wasn’t such an abrupt thing and my knees felt mostly fine. As fine as they are going to feel after 14yrs of strongman. I took fairly short rests so this got me breathing a little hard by the end. I initially thought I had just two sets and realized I had three and had to come back to it. Last thing was leg curls. 2x15-25 and with less tension than usual. I did the reps a little slower and controlled since it was a substantial drop in tension here. But the tension sometimes doesn’t matter as just the position of where I’m sitting in relation to the anchor point can also affect things. These seemed to be fine. Put stuff away and ordered hibachi since I was a few minutes late to order before the good burrito place closed. Stretched out while waiting.
sbx25
sbx25
Stretching
Comments: So got my instructions for the week and this is the last real workout before the show. And by that, I mean having a set plan and indicating weights beyond just moving my arms and legs around for walking or stretching. Skill and blood flow. Low effort, low risk and high return. Hoping to move things similar to the day before so that I can eat earlier and go to bed earlier. No training outside for this session. So the start of the workout was the same as it has been really. No adjustments made like to the day before as this was stuff that was mobility related and light and should be very easy to recover from. Drinky birds to start off. I’m getting better at doing these, or at least in the way I think I should be. They make me work but not too sure if I’m working the right things. Balance, hips and hamstrings. Felt my hips shift a little on these. Trying to do this workout like the day before without any support gear (accept where indicated specifically). From there onto the hip airplanes. I think getting better to having less misses on these. It feels like it but not certain as not really paying attention to the misses. Pivoting and balance on my left leg is much better than my right so takes longer to get a solid set of 10 with that side. New exercise popped up next. Essentially a straight arm pulldown but anchor point being bar height for deadlift. Work on getting the lats to act like they would to pull in and keep the bar close to the body for a deadlift. Really light band tension and holds. I wasn’t sure how these would feel or go. I’ve seen people do similar to work on engaging their lats for pulls and using a rack with a bar and bands. I’ve always been a bit leery of people doing bands pulling away from COG on stuff like squats, pulls or gms. But this was focused on one thing and it seemed fine and dandy. I’m sure there are ways to make it more sport specific if necessary in the future. From there it was on to deadlifts. This was a little different from how things have kind of been in the past for this last workout. All training cycles before ended with light deadlift besides the last one (paused ssb squats). The cycle before I wore straps because it was axle. But usually wearing nothing. However, this was indicating to practice like I was wearing the suit and to add straps and hard belt (but no suit) to get used to the setup and breathing. This is where skill practice comes in. I wore two soft belts under the hard belt (to mimic an extra layer of fabric like the suit) and straps. I practiced going from a wide stance and shuffling the legs in, even though I didn’t need to do that with no suit. Getting that feeling of getting tight and tension. 5x3 with just 135lbs and pausing 1” off the ground. This was easy stuff and I didn’t need to be taking as long of rests as I did (my usual) but I wanted to treat this as skill. I guess I lost focus thinking and narrating my life as I forgot to pause the first rep of the last set. I thought about redoing it but just moved on. Don’t over think it. Bulgarian split squats were next. Just bodyweight for 3x10 each side. This was the only thing I was concerned I may need some support gear on, namely the knee sleeves as my knees have been getting worn down from the work and years. I did a little stretching so the position wasn’t such an abrupt thing and my knees felt mostly fine. As fine as they are going to feel after 14yrs of strongman. I took fairly short rests so this got me breathing a little hard by the end. I initially thought I had just two sets and realized I had three and had to come back to it. Last thing was leg curls. 2x15-25 and with less tension than usual. I did the reps a little slower and controlled since it was a substantial drop in tension here. But the tension sometimes doesn’t matter as just the position of where I’m sitting in relation to the anchor point can also affect things. These seemed to be fine. Put stuff away and ordered hibachi since I was a few minutes late to order before the good burrito place closed. Stretched out while waiting.
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