Patrick Stepdowns (3 second eccentrics)
bwx20/20 at 6”
bwx20/20 at 6”
One Legged Dumbbell Romanian Deadlifts (opposite side)
50x3/3
75x3/3
100x10/10
100x10/10
50x3/3
75x3/3
100x10/10
100x10/10
Safety Squat Bar Squats
65x10
115x8
155x6
205x4
245x2
295x2
335x1
375x4
375x4
375x8
65x10
115x8
155x6
205x4
245x2
295x2
335x1
375x4
375x4
375x8
Titan Fitness Farmer’s Walks (16” pick)
45x40’
45x40’
135x40’
185x40’
225x20’
255x20’
285x40’
285x40’
285x40’
285x40’
285x40’
45x40’
45x40’
135x40’
185x40’
225x20’
255x20’
285x40’
285x40’
285x40’
285x40’
285x40’
Titan Fitness Farmer’s Picks & Holds (16” pick)
315x1+10 seconds/1+10 seconds/1+30 seconds
315x1+10 seconds/1+10 seconds/1+30 seconds
Jog/Sprint/Backwards Sled Drags
50’/50’/490x50’
50’/50’/665x50’
50’/50’/490x50’
50’/50’/665x50’
Glute Ham Raises (4 pins showing)
bwx5
bw+25x17
bwx17
bwx5
bw+25x17
bwx17
Stretching
Comments: Another year older. And all that goes with it. I prefer it to just be another ordinary day. I removed any alerts or indications of my birthday off social media so that I only get things from people that actually know it is rather than people that follow and get reminders it is my birthday. Cuts down on the noise. I only tell people when it’s my birthday if they ask directly. I don’t believe anyone at the gym today knew it was my birthday and I liked it that way. As far as training, I didn’t want to wake up to an alarm and rather that I get up when I was either rested or my subconscious guilt in sleeping in too much on day I was to be training got me out of bed. Anything besides an alarm. Right side of body just seems to be the one prone to falling apart lately. All the bits and pieces in the lower leg are connected so when things stop working or are compromised, then other things become issues. Knee had been a bugger last two weeks and possibly related to ankle and calf stuff. Could be even that my shoes insoles were too worn in. So right foot has a little bit of sensation of potentially plantar fasciitis. I had this before last year around this time. Usually I just need to swap in new insoles and it resolves itself besides extra soft tissue work. That is the hope. I think I also I wanted to feel as rested as I could besides the planned workload for the session on the big stuff because I had also promised to bring in a new sandbag from my garage. Bring in a 275lbs because the one was mislabled and the other one is not ideal as it will probably come apart at any time. So that was a bit of an effort to start things off. And then out to train. Drive wasn’t bad. I got in later but was still kind of surprised that there were as many people there as there was. Got the sandbag out in the gym and tried to put markings on that one and the 306lbs bag (as someone used it thinking it was 275lbs and possibly injured their arm and this would be the second person to potentially have done so since March). So starting things off with the Patrick stepdowns. Controlled eccentrics to a low step on hard foam for a set of 20 reps each side. Same as it has been for a few sessions. Indication was that it would be lowered for next time and higher reps. I did indicate that with the “squish” factor of the hard foam it was probably ending up lower than 6” to begin with and that I could tolerate the increased reps. Though if that isn’t the point, I’ll adjust then. From there it was the offset rdls with the dumbbell for 2x10. These have been surprisingly strong for me since that first week. I decided I’d see what I could do here and checked the dumbbell rack to see how heavy they went up to with the normal handle grip. 100lbs appeared to be the limit before they became “thicker” and shaped oddly (I guess ergonomic reasons?). So I felt I’d give that shot and warmed up with 50lbs and then 75lbs. These felt good but I felt I couldn’t take as short of rests between sides like I was doing with lighter weights. The only hiccup was on the second set on the one side where I got off balance on the 7th rep and stumbled a little to the side to catch my balance. Squats with the ssb again. It has been pretty much ssb squats forever besides that one training cycle of front squats. So continuing to go up in weight on these. Plan was to do a little bit more than last week (5lbs more) and aim to do 2x4 and then an AMRAP of 2-3RIR and try to match I guess my reps with 70% from two weeks prior. 10lbs under my best 6rm set (though I’ve also done 10lbs less for a set of 12 reps before). The good was that my knees didn’t feel terrible this week so it wasn’t like I was feeling that I was gambling with my knees going on me every time I went for that first rep. However, I wasn’t feeling like my strongest today. I was planning to do 40-50lbs jumps this time as opposed to the 50lbs jumps last week. It is a bit annoying to me that I feel like I have to do a lot more sets and reps to warm up for squats vs say a deadlift. I’ve just kind of noticed that the jump from the last warming up set to the working set that it still feels heavy and I hesitate on that first rep and breathing feels tougher. So I was hoping that doing a single with just 40lbs less would be helpful to that. It wasn’t today. It felt light on my back but it just didn’t feel powerful out of the hole and that didn’t seem like a good sign. I knew it was technical issue. So yes, this felt tougher to me than last week. But I did move better with each set. And it finally felt about right for that last set finally. I could’ve matched my reps with the lighter weight from two weeks ago but not with the RIR as indicated. Still a rep PR and it wasn’t to failure. I did go a bit over 3 minutes rests on these but it was not as bad as last week. One was under 3.5 minutes and the other was like 3.75 minutes. Then it was time for farmer’s walk. As was the case last time, it was planned to be 40’ runs and done EOMOM style. No set time as far as how fast these were to be, just progression on things as far as weight. Plan was to do 10-30lbs more per hand than last time for 5 sets. My thinking here was that last time I did these that my picks were feeling slow and warming up felt trash so that going for the higher part of things was probably not the smartest thing, even if I wanted to do it. I was also considering that the grip work afterwards was not going to be as easy as it was last time and involve a bit more effort. So I settled on seeing how things felt as I warmed up but planned for going for 285lbs as my working weight. It would be close enough to the lighter set of farmer’s for the show and it would in between the planned weight range. I did the usual casual walk thing to start but went right to 135lbs. My gait felt like crap and like my right leg was locking out. So that wasn’t too much of a confidence booster. But things did seem to work out for me as I added weight. Last time, I did that 10 second count to myself and was going before the timer went. Same thing here but my picks were so slow that sometimes the timer went while I still lifting the weight up. I wasn’t happy about that but I had to kind of accept that for the day. I did push deadlifts hard this week as well as squats and heavy support work for axle. Grip was good and moving was good. It took me until after the second set to realize that the picks were going to be slow today and that I needed to accept that, stand up fully and then go and make up for it with my foot speed. Once that was clear, these were like nothing (besides the picks). My moving felt better and my knee didn’t bother me nearly as much as it had last time. I could’ve kept going again at this pace of rest but I knew that the next thing was going to be the toughest part of this workout and needed to keep something in the tank for it. So running with the handles was done but now was time to work it a little more and heavier. So last time I had swapped out to the I-beam handles and elevated the pick 4” just to get something heavier and not fatigue my lower back so much. Well that wasn’t to be the case today. What was indicated for this time around was a way to work more volume, skill work, my strength and my weakness without putting more mileage on the joints all together. And I was going to hate it. So the plan here was to do 315lbs and pick it up and hold for 10 seconds and the repick and do another 10 seconds and then once more and hold for time (RPE 8). So getting that time under tension and doing multiple picks. I had felt that these handles are the worst of the ones I have to work with so I stuck to them for this. The holds wasn’t going to be a problem, it was going to be the multiple picks. Most I’ve done as far as repick on handles at 16” has been 325lbs and that was for 2 and doing a 50’ down and back and that was the top set of the day. This was after a lot of picks already. Since this was to kind of treat it as repicking like the medley, I decided of my own volition to turn around for each pick so as to have to reorientate myself and go like I’ll have to at the show. First pick was fine, second pick was tough and third pick was brutal. I almost had my right pec cramp up on me locking out and I got a little forward and almost lost balance but pulled myself back into balance. Counted to 30 and put it down finally. It was about a minute total that elapsed there. I feel with that I should be able to do the contest run as it stands. Just won’t be pretty. Sled drag with extra steps after that. So last time had been jog 50’, sprint 50’, jog 50’ and then backwards sled drag 50’. This time it was to be jog 50’, sprint 50’ and then backwards sled drag 50’. Plan was 50lbs more than last time on the two working sets. Probably was that with the sled I was using, I could either do 45lbs or 55lbs (kilo) and still have it be secure. 25’s would be too much, especially with bumpers. So I went with 25kgs plate since thinner and would be closer. My jogging looks awful and really it feels like something where I’m expending an inordinate amount of energy for very little forward movement. Which is probably why I got walk and run as my two modes with slight variances in those two haha. My sprinting isn’t much better. It seems to start out as good but the mechanics it ends being more flat footed and like a running to catch the bus in business attire rather than sprinting on a track. It could be that I’m doing that to slow down since short distance and I need to be aware of spatial scenarios as I got to grab and handle. The actual backwards drag felt good. Last thing was glute ham raises. Kind of like last week in that I was to do two sets; first for max and then second set matching and doing rest pause sets if needed. But first set was with 25lbs of weight and the second set no weight. So ideally, I should be able to do that second set without needing to rest pause. I was told to warm up. I felt I should do bodyweight stuff and it was probably a good idea as kind of like with those push-ups on Thursday, things felt off at the start but were fine on the sets that mattered. I got too much hair as the do-rag kept coming off. These felt good. Put stuff away and stretched before driving home. Decompressed a little before cleaning up and eating pot roast for dinner.
Comments: Another year older. And all that goes with it. I prefer it to just be another ordinary day. I removed any alerts or indications of my birthday off social media so that I only get things from people that actually know it is rather than people that follow and get reminders it is my birthday. Cuts down on the noise. I only tell people when it’s my birthday if they ask directly. I don’t believe anyone at the gym today knew it was my birthday and I liked it that way. As far as training, I didn’t want to wake up to an alarm and rather that I get up when I was either rested or my subconscious guilt in sleeping in too much on day I was to be training got me out of bed. Anything besides an alarm. Right side of body just seems to be the one prone to falling apart lately. All the bits and pieces in the lower leg are connected so when things stop working or are compromised, then other things become issues. Knee had been a bugger last two weeks and possibly related to ankle and calf stuff. Could be even that my shoes insoles were too worn in. So right foot has a little bit of sensation of potentially plantar fasciitis. I had this before last year around this time. Usually I just need to swap in new insoles and it resolves itself besides extra soft tissue work. That is the hope. I think I also I wanted to feel as rested as I could besides the planned workload for the session on the big stuff because I had also promised to bring in a new sandbag from my garage. Bring in a 275lbs because the one was mislabled and the other one is not ideal as it will probably come apart at any time. So that was a bit of an effort to start things off. And then out to train. Drive wasn’t bad. I got in later but was still kind of surprised that there were as many people there as there was. Got the sandbag out in the gym and tried to put markings on that one and the 306lbs bag (as someone used it thinking it was 275lbs and possibly injured their arm and this would be the second person to potentially have done so since March). So starting things off with the Patrick stepdowns. Controlled eccentrics to a low step on hard foam for a set of 20 reps each side. Same as it has been for a few sessions. Indication was that it would be lowered for next time and higher reps. I did indicate that with the “squish” factor of the hard foam it was probably ending up lower than 6” to begin with and that I could tolerate the increased reps. Though if that isn’t the point, I’ll adjust then. From there it was the offset rdls with the dumbbell for 2x10. These have been surprisingly strong for me since that first week. I decided I’d see what I could do here and checked the dumbbell rack to see how heavy they went up to with the normal handle grip. 100lbs appeared to be the limit before they became “thicker” and shaped oddly (I guess ergonomic reasons?). So I felt I’d give that shot and warmed up with 50lbs and then 75lbs. These felt good but I felt I couldn’t take as short of rests between sides like I was doing with lighter weights. The only hiccup was on the second set on the one side where I got off balance on the 7th rep and stumbled a little to the side to catch my balance. Squats with the ssb again. It has been pretty much ssb squats forever besides that one training cycle of front squats. So continuing to go up in weight on these. Plan was to do a little bit more than last week (5lbs more) and aim to do 2x4 and then an AMRAP of 2-3RIR and try to match I guess my reps with 70% from two weeks prior. 10lbs under my best 6rm set (though I’ve also done 10lbs less for a set of 12 reps before). The good was that my knees didn’t feel terrible this week so it wasn’t like I was feeling that I was gambling with my knees going on me every time I went for that first rep. However, I wasn’t feeling like my strongest today. I was planning to do 40-50lbs jumps this time as opposed to the 50lbs jumps last week. It is a bit annoying to me that I feel like I have to do a lot more sets and reps to warm up for squats vs say a deadlift. I’ve just kind of noticed that the jump from the last warming up set to the working set that it still feels heavy and I hesitate on that first rep and breathing feels tougher. So I was hoping that doing a single with just 40lbs less would be helpful to that. It wasn’t today. It felt light on my back but it just didn’t feel powerful out of the hole and that didn’t seem like a good sign. I knew it was technical issue. So yes, this felt tougher to me than last week. But I did move better with each set. And it finally felt about right for that last set finally. I could’ve matched my reps with the lighter weight from two weeks ago but not with the RIR as indicated. Still a rep PR and it wasn’t to failure. I did go a bit over 3 minutes rests on these but it was not as bad as last week. One was under 3.5 minutes and the other was like 3.75 minutes. Then it was time for farmer’s walk. As was the case last time, it was planned to be 40’ runs and done EOMOM style. No set time as far as how fast these were to be, just progression on things as far as weight. Plan was to do 10-30lbs more per hand than last time for 5 sets. My thinking here was that last time I did these that my picks were feeling slow and warming up felt trash so that going for the higher part of things was probably not the smartest thing, even if I wanted to do it. I was also considering that the grip work afterwards was not going to be as easy as it was last time and involve a bit more effort. So I settled on seeing how things felt as I warmed up but planned for going for 285lbs as my working weight. It would be close enough to the lighter set of farmer’s for the show and it would in between the planned weight range. I did the usual casual walk thing to start but went right to 135lbs. My gait felt like crap and like my right leg was locking out. So that wasn’t too much of a confidence booster. But things did seem to work out for me as I added weight. Last time, I did that 10 second count to myself and was going before the timer went. Same thing here but my picks were so slow that sometimes the timer went while I still lifting the weight up. I wasn’t happy about that but I had to kind of accept that for the day. I did push deadlifts hard this week as well as squats and heavy support work for axle. Grip was good and moving was good. It took me until after the second set to realize that the picks were going to be slow today and that I needed to accept that, stand up fully and then go and make up for it with my foot speed. Once that was clear, these were like nothing (besides the picks). My moving felt better and my knee didn’t bother me nearly as much as it had last time. I could’ve kept going again at this pace of rest but I knew that the next thing was going to be the toughest part of this workout and needed to keep something in the tank for it. So running with the handles was done but now was time to work it a little more and heavier. So last time I had swapped out to the I-beam handles and elevated the pick 4” just to get something heavier and not fatigue my lower back so much. Well that wasn’t to be the case today. What was indicated for this time around was a way to work more volume, skill work, my strength and my weakness without putting more mileage on the joints all together. And I was going to hate it. So the plan here was to do 315lbs and pick it up and hold for 10 seconds and the repick and do another 10 seconds and then once more and hold for time (RPE 8). So getting that time under tension and doing multiple picks. I had felt that these handles are the worst of the ones I have to work with so I stuck to them for this. The holds wasn’t going to be a problem, it was going to be the multiple picks. Most I’ve done as far as repick on handles at 16” has been 325lbs and that was for 2 and doing a 50’ down and back and that was the top set of the day. This was after a lot of picks already. Since this was to kind of treat it as repicking like the medley, I decided of my own volition to turn around for each pick so as to have to reorientate myself and go like I’ll have to at the show. First pick was fine, second pick was tough and third pick was brutal. I almost had my right pec cramp up on me locking out and I got a little forward and almost lost balance but pulled myself back into balance. Counted to 30 and put it down finally. It was about a minute total that elapsed there. I feel with that I should be able to do the contest run as it stands. Just won’t be pretty. Sled drag with extra steps after that. So last time had been jog 50’, sprint 50’, jog 50’ and then backwards sled drag 50’. This time it was to be jog 50’, sprint 50’ and then backwards sled drag 50’. Plan was 50lbs more than last time on the two working sets. Probably was that with the sled I was using, I could either do 45lbs or 55lbs (kilo) and still have it be secure. 25’s would be too much, especially with bumpers. So I went with 25kgs plate since thinner and would be closer. My jogging looks awful and really it feels like something where I’m expending an inordinate amount of energy for very little forward movement. Which is probably why I got walk and run as my two modes with slight variances in those two haha. My sprinting isn’t much better. It seems to start out as good but the mechanics it ends being more flat footed and like a running to catch the bus in business attire rather than sprinting on a track. It could be that I’m doing that to slow down since short distance and I need to be aware of spatial scenarios as I got to grab and handle. The actual backwards drag felt good. Last thing was glute ham raises. Kind of like last week in that I was to do two sets; first for max and then second set matching and doing rest pause sets if needed. But first set was with 25lbs of weight and the second set no weight. So ideally, I should be able to do that second set without needing to rest pause. I was told to warm up. I felt I should do bodyweight stuff and it was probably a good idea as kind of like with those push-ups on Thursday, things felt off at the start but were fine on the sets that mattered. I got too much hair as the do-rag kept coming off. These felt good. Put stuff away and stretched before driving home. Decompressed a little before cleaning up and eating pot roast for dinner.
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