Warm Up Circuit
Paused Bent Over Straight Arm Band Lat Pulls (2 seconds)
µb’sx10
µb’sx10
µb’sx10
µb’sx10
Romanian Deadlifts w/ Band Around Hips (ab)
45x10
45x10
14” Axle Jack Stand Pulls w/bands (straps, briefs)
No Bands
110x3
Added Bands (+45lbs bottom/+92lbs top)
110x1
200x1
270x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
No Bands
110x3
Added Bands (+45lbs bottom/+92lbs top)
110x1
200x1
270x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
340x1
Sandbag Lap and High Pulls
175x1
175x1
Slight Run Up
225x1
225x1
225x1
225x1
225x1
225x3
175x1
175x1
Slight Run Up
225x1
225x1
225x1
225x1
225x1
225x3
Single Leg Trap Bar Romanian Deadlifts
55x15/15
55x15/15
55x15/15
55x15/15
Reflection/Meditative Walking 10 Minutes
Stretching
Comments: Starting to feel a little better mentally I think with less stress of workload for training and work. Hard to say with work as I’ve kind of been working through breaks to not be swamped with stuff next week and after since I’ll be only working 2 days next week. Still some joint and muscle aches. But not freaking out at the moment. Just go and compete. This workout was going to be a good bit tougher compared to the Monday session. That was more of a yawn vs what this was. Weather still hasn’t decided what it is going to be but it has been cold and rainy most of this week. But seems to have stopped for the moment. Warming up was same as it has been with the side plank lying clamshells and split TKEs. One set each and just some pausing. As with last week, no bounds or cleans to start things off. Right into those deadlift stance lat pulls. This was the best these have felt this training cycle. I say this training cycle as it took a bit to get lat control back after that initial rib injury at the very beginning of this that hampered things. Might be the best they’ve been though as well. Then it was time for pulls. Kind of. Next thing was just a set with the bar doing control eccentrics with a band around the hips. I had initially thought it was like a hip circle band but video showed it was one where pushing hips forward due to the band pulling back. Didn’t feel very taxing and I feel that I had to lean forward a lot due to the band and the low amount of weight. Oh well, it was just a warm up. Axle band pulls again. Indication was to do 6-8 singles with 50% (10-15% band tension added) with the setup I’ve been doing. And wear all the contest equipment to get used to it. It did indicate 70lbs bands but I think that was more to say that 10% of 705lbs and my setup was already going to be 92lbs which was 13%. I didn’t feel like messing around with finding out another band setup for this for a deload workout with how much a pain it is to setup the anchors. So briefs, belt, straps and knee sleeves. Knee sleeves were new. I don’t wear them for pulls that aren’t side handle because worry of the bar getting caught on them (especially with deadlift bar knurling) but I will be wearing them for the farmer’s part of the medley (I’m going to need all the support I can get with it being on the second day after a very knee intensive first day) so need to make sure it works here. If it didn’t I’d need to practice with getting them down in the time limit to attempt a pull. No real set time for rests on these but indication that if I felt these slow down to stop. Wearing the briefs kind of made me go faster as far as rest. Just uncomfortable walking around in them to pace like I usually do so I didn’t walk very far or fast so it ended up being like EMOM essentially. Which was fine. Rather than move on to tearing down stuff to pace things, I went into the next exercise. Sandbag work. Drew felt that doing it on Friday or Saturday wouldn’t really give enough rest and not doing it at all wouldn’t be optimal. Change was not doing over shoulders. I had mentioned that I seem to have a stiff shoulder on the left side after doing over shoulder and to shoulder that could hamper recovery for overhead pressing. So just working on the power off the hips. Did these once before but essentially lapping and doing a high pull. I’ve done these up to 250lbs but only going to use 225lbs. I didn’t trust that I’d not hit the very low ceiling in my garage so I went outside on the slanted driveway. I did two singles with the 175lbs bag. One didn’t feel like enough and it felt not great to start with. Plan here was 6 singles EMOM style though I think it was saying 6-8 previously (with a triple on the last set). I decided to play it by ear and see how I felt by the end. I reset the bag each time so that it was standing upright and that I had to run up to it like 3’ or so. My sandbags at home aren’t quite as user friendly as the ones at the gym. Which is fine. Last one I stood at the bottom of the driveway for a longer run up and then did a triple. I did put the sandbags away before doing the next thing, which was one legged rdls. Hopefully I read this right and the total weight was to be 50-60lbs. So anyways, I think I did these right. 2x10-15 with 3-5RIR with my big trap bar. It doesn’t get much use but I’ll use it when the opportunity presents itself. This was quite light so I didn’t take rests between sides but I did make sure I did for between sets. Forearms got a little workout here too. Moved better the second set. Last thing was marked as cardio. What it had was me going for a 10 minute walk and focus with intent/meditate on things. Specifically that I’m an anomaly. Thinking about how many people at nationals will quit by next year. People that can’t hack it, aren’t smart. Blasting too many drugs and training dumb while I’m coming up on 15yrs of competing and more than that training. There is only one other person competing there this year that was at 2015 SC Nats (he was also there for 2017). No one from 2012 is still doing this that hasn’t become pro or is competing masters only. And even if this ends up not the best year, I got more to go. I can keep this up. Got finished with all this right as the roast was done cooking. Put stuff away and ate before stretching.
Comments: Starting to feel a little better mentally I think with less stress of workload for training and work. Hard to say with work as I’ve kind of been working through breaks to not be swamped with stuff next week and after since I’ll be only working 2 days next week. Still some joint and muscle aches. But not freaking out at the moment. Just go and compete. This workout was going to be a good bit tougher compared to the Monday session. That was more of a yawn vs what this was. Weather still hasn’t decided what it is going to be but it has been cold and rainy most of this week. But seems to have stopped for the moment. Warming up was same as it has been with the side plank lying clamshells and split TKEs. One set each and just some pausing. As with last week, no bounds or cleans to start things off. Right into those deadlift stance lat pulls. This was the best these have felt this training cycle. I say this training cycle as it took a bit to get lat control back after that initial rib injury at the very beginning of this that hampered things. Might be the best they’ve been though as well. Then it was time for pulls. Kind of. Next thing was just a set with the bar doing control eccentrics with a band around the hips. I had initially thought it was like a hip circle band but video showed it was one where pushing hips forward due to the band pulling back. Didn’t feel very taxing and I feel that I had to lean forward a lot due to the band and the low amount of weight. Oh well, it was just a warm up. Axle band pulls again. Indication was to do 6-8 singles with 50% (10-15% band tension added) with the setup I’ve been doing. And wear all the contest equipment to get used to it. It did indicate 70lbs bands but I think that was more to say that 10% of 705lbs and my setup was already going to be 92lbs which was 13%. I didn’t feel like messing around with finding out another band setup for this for a deload workout with how much a pain it is to setup the anchors. So briefs, belt, straps and knee sleeves. Knee sleeves were new. I don’t wear them for pulls that aren’t side handle because worry of the bar getting caught on them (especially with deadlift bar knurling) but I will be wearing them for the farmer’s part of the medley (I’m going to need all the support I can get with it being on the second day after a very knee intensive first day) so need to make sure it works here. If it didn’t I’d need to practice with getting them down in the time limit to attempt a pull. No real set time for rests on these but indication that if I felt these slow down to stop. Wearing the briefs kind of made me go faster as far as rest. Just uncomfortable walking around in them to pace like I usually do so I didn’t walk very far or fast so it ended up being like EMOM essentially. Which was fine. Rather than move on to tearing down stuff to pace things, I went into the next exercise. Sandbag work. Drew felt that doing it on Friday or Saturday wouldn’t really give enough rest and not doing it at all wouldn’t be optimal. Change was not doing over shoulders. I had mentioned that I seem to have a stiff shoulder on the left side after doing over shoulder and to shoulder that could hamper recovery for overhead pressing. So just working on the power off the hips. Did these once before but essentially lapping and doing a high pull. I’ve done these up to 250lbs but only going to use 225lbs. I didn’t trust that I’d not hit the very low ceiling in my garage so I went outside on the slanted driveway. I did two singles with the 175lbs bag. One didn’t feel like enough and it felt not great to start with. Plan here was 6 singles EMOM style though I think it was saying 6-8 previously (with a triple on the last set). I decided to play it by ear and see how I felt by the end. I reset the bag each time so that it was standing upright and that I had to run up to it like 3’ or so. My sandbags at home aren’t quite as user friendly as the ones at the gym. Which is fine. Last one I stood at the bottom of the driveway for a longer run up and then did a triple. I did put the sandbags away before doing the next thing, which was one legged rdls. Hopefully I read this right and the total weight was to be 50-60lbs. So anyways, I think I did these right. 2x10-15 with 3-5RIR with my big trap bar. It doesn’t get much use but I’ll use it when the opportunity presents itself. This was quite light so I didn’t take rests between sides but I did make sure I did for between sets. Forearms got a little workout here too. Moved better the second set. Last thing was marked as cardio. What it had was me going for a 10 minute walk and focus with intent/meditate on things. Specifically that I’m an anomaly. Thinking about how many people at nationals will quit by next year. People that can’t hack it, aren’t smart. Blasting too many drugs and training dumb while I’m coming up on 15yrs of competing and more than that training. There is only one other person competing there this year that was at 2015 SC Nats (he was also there for 2017). No one from 2012 is still doing this that hasn’t become pro or is competing masters only. And even if this ends up not the best year, I got more to go. I can keep this up. Got finished with all this right as the roast was done cooking. Put stuff away and ate before stretching.
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