Patrick Stepdowns
bwx20/20 at 4”
bwx20/20 at 4”
One Legged Dumbbell Romanian Deadlifts (opposite side)
50x10/10
50x10/10
50x10/10
50x10/10
Paused Safety Squat Bar Squats w/ bands (1 second, +15lbs bottom/+70lbs top)
65x2
115x2
155x2
205x2
245x2
245x2
245x2
245x2
245x2
65x2
115x2
155x2
205x2
245x2
245x2
245x2
245x2
245x2
Sandbag Over Shoulders (left)
205x1
250x1
300x1
336x1
336x1
336x1 (attempted double 30 seconds rest)
336x1 (attempted double 60 seconds rest)
205x1
250x1
300x1
336x1
336x1
336x1 (attempted double 30 seconds rest)
336x1 (attempted double 60 seconds rest)
Sandbag Over Shoulder Medleys (left, spaced out 10’)
225x1/250x1/275x1 in 19.06 seconds
225x1/250x1/275x1 in 18.47 seconds
225x1/250x1/275x1 in 19.06 seconds
225x1/250x1/275x1 in 18.47 seconds
Arm Over Arm Pulls (2” rope, turf, run up)
275x80’ in 38.33 seconds
355x80’ in 40.63 seconds
405x80’ in 46.87 seconds
445x80’ in 55.67 seconds
275x80’ in 38.33 seconds
355x80’ in 40.63 seconds
405x80’ in 46.87 seconds
445x80’ in 55.67 seconds
Seated Band Hamstring Curls
ab’sx30
ab’sx30
ab’sx30
ab’sx30
Stretching
Comments: With me taking a bit of a nap early in the week, this kind of made moving workouts around a requirement. But if there was going to be a week for it to happen, it was this one. The gym was having a powerlifting meet on Saturday and wouldn’t open until 7PM for lifting/training. So it just made sense to move that to Sunday with how things have been and just kind of have things a little off kilter until the show. Meant I could take care of things on Saturday so I could be ready in the morning to go out and train. List of people at Nationals is filling out now. Including myself 41 people in the HW class and 11 in the under 265lbs class. One thing I’ve noticed is that there might only be like 1 or 2 people (maybe) that I’ve competed at Nationals with before. Certainly none from 2012. I doubt any from 2015. 2017 is the maybes. Wonder if that should tell me that I’m still doing this because I keep on keeping on or just too dumb to stop. On that front, someone I know that competes as pro recently suffered a major injury in training. And the motion that caused it doesn’t make a lick of sense but again, it is an accumulation of things. They’ve had this injury before and come back from it but it never gets easier. I’d say it actually gets harder. Things I noticed between myself and them being different were the initial reaction and the follow up. They let loose a lot of emotion when it happened. Myself, I barely register it when it does. I just get quiet or joke about it and assess if I can keep going or not. I may not be able to physically scream and shout at that loud of volume really. Or perhaps I know that that isn’t going to do anything. The other was that they were able to have people take them to be seen for the injury. I’ve only had this happen once and that was because I couldn’t walk. Otherwise, it has just been me trying as best as I can to operate a vehicle to get me to urgent care services. Twice it has happened when out in Lancaster and the place is closed so had to drive home about 45 minutes to be seen. This could also be that I don’t want to bother or worry people. It makes me wonder if I’m not succeeding because I don’t ask for help more often or that I’m stubbornly keeping things to myself. Is it that I don’t wish to bother others or that I don’t wish to be bothered? Driving out it was raining off and on at the start but cleared up as I got closer to my destination. I knew that from weather report that likely this would catch up to here and had already planned for doing stuff inside because of that. Started out as the only person there and then people started showing up. Started things off with the stepdowns. No set eccentric time, just indicated control. So these went faster than usual. One legged rdls with dumbbell after that. Reduced weight so again, quite easy. From there on to squats. Pulling back on these a lot with it being the final stretch. Indication was to do ssb squats against bands with a slight pause. Plan was 5x2 at 45-50% with bands being 10-15%. Had to look back a good bit to find when I last did ssb squats with bands and not to a box (as I had stretched those further). I went with 50% as it was easy to just work up in 40-50lbs jumps and have it been right there. Knees were a tad achy but I knew that I’d feel better as went. Working sets the weight felt heavy on my back that first set but then it was fine after that. In contrast to how the pressing had felt on Friday. Then it was on to the rest of the workout. The main things were to work as kind of the last heavy day really for sandbag over shoulder and to get in challenging arm-over-arm work. Take my time. So for the sandbag, the goal was to work up to 330ish for 3-4 reps. Singles and plan if I felt good was to try and 2-3 reps on a set if the singles were good. The sandbag I had would be 336lbs. This is still too short of a bag to try the other method of bear hug it up to be effective so couldn’t test that here and just did the style I’ve been doing. I’ve never attempted more than 313lbs in any kind of sandbag lift. Working up in singles, they felt somewhat challenging but I knew from last time that I seem to improve as I go. First go at 336lbs was a bit slow but I got it up. Definitely not feeling like reps were happening today with how that felt. Second I got a little off balance on the lap but still went up better than the first rep. I took a bit of a break to talk with Guy before going back to it and going again. This was the best one of the day and I felt like I could do another rep. Rested about 30 seconds (needed to reset the bag) and the pick was really tough. I went for it still and just couldn’t get it up high enough and fell to the side. I went for another single then after recovering and it wasn’t as smooth as the third single. Took a minute rest to try the double one more time. I feel I got a little closer to getting it that time but no dice. I’m not too bummed with this as like I said, never even tried lifting a sandbag in any capacity over 313lbs and I got several singles. Additionally, I still got in picks, laps and hip drive with the bag even if the lift didn’t end up finished. Just have to note that that will be fatigue added. I certainly felt those attempts at a double after that. And I wasn’t quite done with sandbag. I was to do medleys after that. Well it was up to me as far as doing 1-2 with 225lbs, 250lbs and 275lbs bags. I think this was in the event I used different form for 336lbs for the movement and I don’t. Also consider fatigue. With all the stuff they have us doing, I felt it was best to space these out further than I did last time. I had done maybe 5’ apart for the 4 bag run and did 10’ for these 3 bag runs. It certainly adds something extra to it. I was fidgeting with my do-rag in between bags as it was coming loose and came off entirely on the 275lbs the first run. Second run I was feeling like I was moving faster but then I got off balance on the pick with 275lbs and lost it but caught it in midair and lapped it. I thought that had slowed me down but apparently I was more efficient with the other bags up to that point that this run was over half a second faster. The next thing was arm-over-arm pulls. This took up the majority of my day. Like hours. I knew it would be with how things were. I had gotten through the warm-ups for the sandbag over shoulders in under and hour with setting up and tearing down. This was going to be a pain because I needed to set this up on my own and figure out how to make this be like contest. With the PA Dutch show, I knew it would be with a tire and on turf so that was easy with setup as well as having marked distances. Not the case this time. Weight isn’t announced, setup isn’t announced. 80’ with 1.5” rope and apparently having to run up to the setup to start. I get why they have that for getting things to move along faster with a lot of competitors but it makes training a bit of a hassle and not getting ready and set. So it’s a time element to work on getting braced. Odds are this will be on a smooth convention style floor so hard to really put a number to weight. Plan was to do 4x80’ with first set a warm up and the other sets working up to a decent RPE and try to keep it 45 seconds or so. So I had to find a setup for the foot board. The thing I’ve used in the past is gone so I had to improvise. Anchoring needed to be heavy so I had to put heavy sandbags down. Needed to figure out course with how long the distance was. Needed to find something to sit down on as it won’t be right on the floor. I had wanted to use thinner rope but the only other rope that was this long was the 1” rope and that wasn’t going to cut it here so 2” rope. Also had to do commands so that rope assist would be ready for me running up to it rather than us both being in secure spots. With that first set at a “light weight” I knew there wasn’t really a way to make this move fast on the turf with it slightly uphill and on a sled. The weight wasn’t resisting in a way that I could build appreciably tension and not fall back with it if I went with the long pull. On that end, I decided after that first set to just do a variety of pulls to work the different styles. Long pulls and short pulls and then desperation pulls. Resetting the course took time as I didn’t want to fatigue myself further with having to reset. Exer-genie isn’t long enough for 80’ so it had to be this. Concrete outside would’ve been nice but too risky with rain off and on and how long things were taking. Maybe next time if sunny out but with it finally being cool enough for Hurricanes and us getting rainfall again, it would be tricky (manila ropes don’t like water). Each set go tougher. I had to control it at the end to make sure the sled hit the right spot rather than to the side and hit a sandbag instead. And each time I had to remind myself I had another set that was going to be heavier. One thing I’m happy about is that my forearms weren’t bothering me. I had felt some aches in the left forearm (like golfer’s elbow) this week and setting up but wasn’t present while training. I was really damn tired by the end of the last one and was letting go of the rope near the end. First 3 sets were within the time frame and last one when about 10 seconds over. But I feel that this effort was what was needed here. I need to make it awful and exhausting as it will be the last event of 6 from a 2 day show. Took a bit to cool down and then finished up with the hamstring band leg curls. These felt fine and were good. This ended up being a long day and not only from set up and tear down but also assisting other people with training and having conversations. This was over a 6hr day before I left (I stayed to stretch). Iced knees when I got finished cleaning up at home and eating dinner. Going to be a rough start to Monday at work. Additionally with doing a light workout that day too so that I can put in the right effort for this last week of heavier touches for the show. Definitely feeling that I need to take some heavy rest leading up to this and after this to be fresh again.
Comments: With me taking a bit of a nap early in the week, this kind of made moving workouts around a requirement. But if there was going to be a week for it to happen, it was this one. The gym was having a powerlifting meet on Saturday and wouldn’t open until 7PM for lifting/training. So it just made sense to move that to Sunday with how things have been and just kind of have things a little off kilter until the show. Meant I could take care of things on Saturday so I could be ready in the morning to go out and train. List of people at Nationals is filling out now. Including myself 41 people in the HW class and 11 in the under 265lbs class. One thing I’ve noticed is that there might only be like 1 or 2 people (maybe) that I’ve competed at Nationals with before. Certainly none from 2012. I doubt any from 2015. 2017 is the maybes. Wonder if that should tell me that I’m still doing this because I keep on keeping on or just too dumb to stop. On that front, someone I know that competes as pro recently suffered a major injury in training. And the motion that caused it doesn’t make a lick of sense but again, it is an accumulation of things. They’ve had this injury before and come back from it but it never gets easier. I’d say it actually gets harder. Things I noticed between myself and them being different were the initial reaction and the follow up. They let loose a lot of emotion when it happened. Myself, I barely register it when it does. I just get quiet or joke about it and assess if I can keep going or not. I may not be able to physically scream and shout at that loud of volume really. Or perhaps I know that that isn’t going to do anything. The other was that they were able to have people take them to be seen for the injury. I’ve only had this happen once and that was because I couldn’t walk. Otherwise, it has just been me trying as best as I can to operate a vehicle to get me to urgent care services. Twice it has happened when out in Lancaster and the place is closed so had to drive home about 45 minutes to be seen. This could also be that I don’t want to bother or worry people. It makes me wonder if I’m not succeeding because I don’t ask for help more often or that I’m stubbornly keeping things to myself. Is it that I don’t wish to bother others or that I don’t wish to be bothered? Driving out it was raining off and on at the start but cleared up as I got closer to my destination. I knew that from weather report that likely this would catch up to here and had already planned for doing stuff inside because of that. Started out as the only person there and then people started showing up. Started things off with the stepdowns. No set eccentric time, just indicated control. So these went faster than usual. One legged rdls with dumbbell after that. Reduced weight so again, quite easy. From there on to squats. Pulling back on these a lot with it being the final stretch. Indication was to do ssb squats against bands with a slight pause. Plan was 5x2 at 45-50% with bands being 10-15%. Had to look back a good bit to find when I last did ssb squats with bands and not to a box (as I had stretched those further). I went with 50% as it was easy to just work up in 40-50lbs jumps and have it been right there. Knees were a tad achy but I knew that I’d feel better as went. Working sets the weight felt heavy on my back that first set but then it was fine after that. In contrast to how the pressing had felt on Friday. Then it was on to the rest of the workout. The main things were to work as kind of the last heavy day really for sandbag over shoulder and to get in challenging arm-over-arm work. Take my time. So for the sandbag, the goal was to work up to 330ish for 3-4 reps. Singles and plan if I felt good was to try and 2-3 reps on a set if the singles were good. The sandbag I had would be 336lbs. This is still too short of a bag to try the other method of bear hug it up to be effective so couldn’t test that here and just did the style I’ve been doing. I’ve never attempted more than 313lbs in any kind of sandbag lift. Working up in singles, they felt somewhat challenging but I knew from last time that I seem to improve as I go. First go at 336lbs was a bit slow but I got it up. Definitely not feeling like reps were happening today with how that felt. Second I got a little off balance on the lap but still went up better than the first rep. I took a bit of a break to talk with Guy before going back to it and going again. This was the best one of the day and I felt like I could do another rep. Rested about 30 seconds (needed to reset the bag) and the pick was really tough. I went for it still and just couldn’t get it up high enough and fell to the side. I went for another single then after recovering and it wasn’t as smooth as the third single. Took a minute rest to try the double one more time. I feel I got a little closer to getting it that time but no dice. I’m not too bummed with this as like I said, never even tried lifting a sandbag in any capacity over 313lbs and I got several singles. Additionally, I still got in picks, laps and hip drive with the bag even if the lift didn’t end up finished. Just have to note that that will be fatigue added. I certainly felt those attempts at a double after that. And I wasn’t quite done with sandbag. I was to do medleys after that. Well it was up to me as far as doing 1-2 with 225lbs, 250lbs and 275lbs bags. I think this was in the event I used different form for 336lbs for the movement and I don’t. Also consider fatigue. With all the stuff they have us doing, I felt it was best to space these out further than I did last time. I had done maybe 5’ apart for the 4 bag run and did 10’ for these 3 bag runs. It certainly adds something extra to it. I was fidgeting with my do-rag in between bags as it was coming loose and came off entirely on the 275lbs the first run. Second run I was feeling like I was moving faster but then I got off balance on the pick with 275lbs and lost it but caught it in midair and lapped it. I thought that had slowed me down but apparently I was more efficient with the other bags up to that point that this run was over half a second faster. The next thing was arm-over-arm pulls. This took up the majority of my day. Like hours. I knew it would be with how things were. I had gotten through the warm-ups for the sandbag over shoulders in under and hour with setting up and tearing down. This was going to be a pain because I needed to set this up on my own and figure out how to make this be like contest. With the PA Dutch show, I knew it would be with a tire and on turf so that was easy with setup as well as having marked distances. Not the case this time. Weight isn’t announced, setup isn’t announced. 80’ with 1.5” rope and apparently having to run up to the setup to start. I get why they have that for getting things to move along faster with a lot of competitors but it makes training a bit of a hassle and not getting ready and set. So it’s a time element to work on getting braced. Odds are this will be on a smooth convention style floor so hard to really put a number to weight. Plan was to do 4x80’ with first set a warm up and the other sets working up to a decent RPE and try to keep it 45 seconds or so. So I had to find a setup for the foot board. The thing I’ve used in the past is gone so I had to improvise. Anchoring needed to be heavy so I had to put heavy sandbags down. Needed to figure out course with how long the distance was. Needed to find something to sit down on as it won’t be right on the floor. I had wanted to use thinner rope but the only other rope that was this long was the 1” rope and that wasn’t going to cut it here so 2” rope. Also had to do commands so that rope assist would be ready for me running up to it rather than us both being in secure spots. With that first set at a “light weight” I knew there wasn’t really a way to make this move fast on the turf with it slightly uphill and on a sled. The weight wasn’t resisting in a way that I could build appreciably tension and not fall back with it if I went with the long pull. On that end, I decided after that first set to just do a variety of pulls to work the different styles. Long pulls and short pulls and then desperation pulls. Resetting the course took time as I didn’t want to fatigue myself further with having to reset. Exer-genie isn’t long enough for 80’ so it had to be this. Concrete outside would’ve been nice but too risky with rain off and on and how long things were taking. Maybe next time if sunny out but with it finally being cool enough for Hurricanes and us getting rainfall again, it would be tricky (manila ropes don’t like water). Each set go tougher. I had to control it at the end to make sure the sled hit the right spot rather than to the side and hit a sandbag instead. And each time I had to remind myself I had another set that was going to be heavier. One thing I’m happy about is that my forearms weren’t bothering me. I had felt some aches in the left forearm (like golfer’s elbow) this week and setting up but wasn’t present while training. I was really damn tired by the end of the last one and was letting go of the rope near the end. First 3 sets were within the time frame and last one when about 10 seconds over. But I feel that this effort was what was needed here. I need to make it awful and exhausting as it will be the last event of 6 from a 2 day show. Took a bit to cool down and then finished up with the hamstring band leg curls. These felt fine and were good. This ended up being a long day and not only from set up and tear down but also assisting other people with training and having conversations. This was over a 6hr day before I left (I stayed to stretch). Iced knees when I got finished cleaning up at home and eating dinner. Going to be a rough start to Monday at work. Additionally with doing a light workout that day too so that I can put in the right effort for this last week of heavier touches for the show. Definitely feeling that I need to take some heavy rest leading up to this and after this to be fresh again.
No comments:
Post a Comment