February 27, 2023 – Week 19, Day 1

Circus Dumbbell Clean and Jerks (2 second holds at lockout)
Left Side
40x3
60x2
80x1
95x1
EMOM
110x1
110x1
110x1
110x1
110x1
110x1
110x1
110x1
110x1
110x1
Right Side
40x3
60x2
EMOM
80x1
80x1
80x1
80x1
80x1
80x1
80x1
80x1
80x1
80x1

Axle Push Presses w/ bands (+22lbs bottom/+40lbs top)
46x2
76x2
106x2
136x2
166x2
196x5

Paused Band Half Kneeling One Arm Pulldowns (2 seconds)
abx15/15
abx15/15

Paused Band Pullaparts (2 seconds)
mmbx16

Paused Underhand Band Pullaparts (2 seconds)
mmbx16

Band Triceps Extensions
lb’sx20
lb’sx20

Stretching
 
Comments: Feeling a bit beat. Aches and what not. Hoping that the pull back at this point is going to be enough that I recover and feel healthy. I know I can still perform well at not 100% on things as demonstrated with this past week. I slept a good bit on Sunday and with weird meal times, I was bit off schedule. Trying to get quality sleep in and just monitoring things as far as my back, hips and knees. This week a bit of an odd man out. Generally this is heavier session but with how switching to alternating weeks on circus dumbbell intensity, this ended up falling on a light week so this need to be adjusted a little so that not coasting too light for the show next week. So it was circus dumbbell for a bit more intensity than what has usually been the case these times (26-40lbs). So indication was use contest form and hold for 1-2ct at lockout with 100-120lbs for 8-10x1 EMOM. I was planning on doing 110lbs for both arms since that would be the handle and the two sets of overweight 25’s on it. Range given in case I needed to pull back on these. Right knee was feeling sore and crappy today. Also didn’t help that it started to rain/hail while I was doing these. I wore a fleece as it was cold and kept me somewhat dry. I decided to do things a little different this time around since the weight being worked up to wasn’t really heavy. Just work up on the left side and then start back down again for the right and work way back up. I ended up needing to do a few more reps warming up rather than singles to feel like stuff was clicking and wasn’t holding back due to soreness in joints. For the left side, the weather wasn’t that terrible. Or terrible I guess compared to what it was going to become. I got annoyed on reps 3-5 as jerks weren’t timing right and it was feeling slow and like I was doing a push press. That annoyance got me to really punch the rest of the reps. The intensity of the rain/hail increased rather than dissipated. I was planning to do 110lbs and using the tucked elbow style but I found that was putting too much strain on my wrist and thumb on that side. As it was getting more and more rain and hail, I decided I’d do just 80lbs for the other side. I switched back to doing the form I was doing when my arm/shoulder was cooperating. Finished up with the dumbbell and planned what I was going to do next out of the elements. From there it was on to axle push press against bands. I was trying to think if there was something I could do inside instead but nothing really fit the bill for something that would be light and use more leg drive but still be more weight than the circus dumbbell from last week. I did have two options here depending on how I felt. I could do 5-10lbs more than last time for 5x2 or I could work up to a top set of 3-6 (roughly the reps I want to hit at the contest) at RPE 7.5. The hail was starting to sting a little. I figured I’d see how I was feeling with the 30lbs jumps but I was leaning towards doing one top set to be done with it. I think my worry was of course the hail/ice at my feet but also that putting too much weight on this could be an issue for my wrist, back and knees. Thankfully, these were pretty kind to my joints this week. I went 15lbs more than last time and was seeing how it went. If that first rep wasn’t super fast, then I’d do a set of 3-6 reps. It wasn’t super fast so rep set it was. I tend to stick at reps on banded stuff with the axle. 5 reps was comfortable and good place to shut it down. Took a bit of time to get stuff out of the rain and hail to wipe down and setup the rest of the workout. Rest of the workout was easy band stuff. One arm pulldowns in half kneel. Everything was to be RPE 5 or so from here on. So I had originally thought strong band but then realizing lower RPE with holds and higher reps (2x12-15), it made more sense to go down to average band here. There was some tension in the hip flexor or whatever it is with the overhead stuff and also here holding the position. Not detrimentally painful, just enough to be like “how do you do”. Reminding me still there. My upper back did like these being for higher reps and with holds. No rest between sides and sets. Band pullaparts with pauses were next. Plan was 15-20 reps here. I went with the monster mini and was not sure if I did 15 or 17 reps. Checking I realized that I was supposed to be doing these with an underhand. Oops. So I did another set with them the way I was supposed to. Last thing was those triceps extensions with bands. Same as last week, aim to have it feel easier. Which I think worked out. Put stuff away and ate dinner before stretching. Iced knees and wrapped the left arm (if had felt a little tender from wearing the knee sleeves for zercher stuff Saturday). Got to keep those feelings that I think my body is falling apart at bay. Keep up the recovery stuff of soft tissue work, sleeping and not overdoing it with stretching or exercising the hips too hard.

February 25, 2023 – Week 18, Day 4

Hip Airplanes (0-10-0-10 tempo)
bwx5/5

Bulgarian Split Squats with Rotation
bwx10/10
bwx10/10

Safety Squat Bar Squats w/ bands (+28lbs/+58lbs)
No Bands
65x2
Add Bands
65x2
115x2
155x2
205x2
245x2
295x2

Pin Safety Squat Bar Zercher Goodmornings w/ bands (+20lbs/+72lbs, 34” height, swiss ball)
65x3
125x3
155x3
205x3
245x3
245x3
245x3
245x3
245x3

Husafell Carries (turns at 50’)
Staggered Grip
150xpick
225xpick
300x255’

Hercules Holds (hook grip)
230x5 seconds
300x72 seconds

Comments: This workout was going to be the last touches for most of the events for the show that were of any appreciably weight. The hip/back thing has obviously not been pleasant and has been a bit confusing trying to figure out what is the issue and what helps and impedes. Hard to really get a feel of what the initial cause was and if it would’ve been better if this showed up at any other point in training if it would’ve been better. Likely not as things will be tapering off a good bit and most things that seem to irritate will hopefully be accessory based stuff and be dropped. Stuff can feel like it’s getting better and then do stuff and it flares up. Trying stuff and hoping to no overdo it. Throwing things at the wall to see what sticks can be inefficient and potentially irritate things more. Out to train the earliest I’ve been in a long while mainly to get the workout done and make sure people were there for the two main events but also to make sure that there was stuff out for my sister to get her potentially first touches on some stuff and last touches in general. It can make things tricky with training. Coaching and training for an athlete in my care as well as my own training. A balancing act. Hip airplanes to start. Just one set this time around. Felt about how they felt last weekend. Fine enough, but not amazing. The new exercise after that was to see if this helped the hips with movement rather than the Cossack squats. This was Bulgarian split squats with rotation of the truck to the back leg. 2 sets of 5-10 reps. I generally need more reps with the split squats to warm up. The was a “burning” sensation in the hip flexors on the left side doing these that I wasn’t sure if that was just initial soreness or what. Split squats at the beginning of a session tend to not feel great the first set. In hindsight, I probably should’ve skipped these with the irritation and make a note that these aren’t the ticket. I got those first two exercises done before it was time to be coach Craig. So for squats, it was me doing a set and then breaks between to get something setup for my sister. Plan with the squats had been to work up to a top set of 2-4 reps with the bands I’ve been using. Work up in doubles and leave like 1-2RIR. That had been the plan. But plans don’t always work out. Notes had to adjust to a different variation of squat if the hip was an issue. It wasn’t really so I went as planned. However, my knees and back weren’t having it today. After the initial weight of say 205lbs, I usually adjust to that on the next set. But that sensation never came. Just felt heavy and my knees and spine just felt like crap. Feeling a lot more in the back (upper and lower) than I should. I had fully expected to be doing 385lbs here so didn’t plan to have the camera out and stopped after 295lbs as that had felt tough. I went to try 335lbs but it felt like 100lbs heavier and I just reracked it almost immediately. I think the heavy suited pulls took a ton out of me. It has been a struggle to work squats and pulls heavy at the same time. This was not ideal but if had to be an exercise, this was the one. It was also not ideal as trying to keep myself from getting loopy with that result but also keep my sister’s training on track as she was dealing with her own frustrations with stuff and having her own concerns of anxiety and confidence. So trying to keep myself on a path and keep her in a good mental state for the upcoming contest and tweaking things as needed. It is one thing to just send workouts and programming, it is another matter with coaching and being present and acting on the fly. She got through four of the five events and I got in an exercise before she did the last one. This was a new one for me with how it was setup and the plan. It was to be banded zercher goodmornings off of pins with the safety squat bar. To mimic the position of atlas stone extensions without going into the deep squat position like with a real stone. Hopefully get some more work in without getting more irritation. I had been thinking on stones as I felt like I’m just not getting the extra inches I seemed to get in my youth as far as rolling stone up my body. I was thinking perhaps that I’m not thinking of my upper body as being dynamic and more static. I got that idea that hand position wasn’t ideal maybe from when I did stone roll-ups with the stone of steel where I had to regrip as I got off balance and it was a bit narrower and it seemed to move a bit better. But not exactly idea to try that out now with no stones this week and probably not a good idea to do any this coming weekend with the hip/back thing going on. I’ve done a 450lbs stone at a show after having to not lift stones for a like a month after fracturing both pinky fingers in 2019 (and I think I did 375lbs as the heaviest successful lift up to that point). So my thinking here was to see if I could work that by not only squeezing the ssb but an exercise ball as well. The ssb at the gym doesn’t have detachable handles so that was the only concern I had. Thankfully my arms are long enough that this worked out. This was not prompted for this exercise, it was my own addition to make it work for me. The other issue was band tension. I had a good setup for squats but the pick height ended up being too low for there to be tension. I was to have about 50lbs at the top. I had to get creative with adding another band peg and cinching the band around that post first and then looping. Got tension at the bottom but increased it a bit at lockout. Whatever. So plan here was to do these for 5x3 for speed work and suggested was 2 plates added. That worked for me. Wore knee sleeves on my arms and no other support stuff to better mimic stones. These felt good as far as the extension. Not ideal to hold the lockout at extension because the bar shifts down after the initial violent shrug. These thankfully did feel good and let me know that it was still able to put in work. Squats just weren’t happening today is all. My sister then did her last event and I had the two contest events left for last touches. First up being husafell carry. Plan was 90-100% contest weight for one max distance run. Warming up was suggested to just be picks and maybe some jogging to minimize hip irritation. I was feeling mostly good here but I made mistakes. I was quite amped for the pick and launched it up. I was expecting it to feel heavier and I overshot were I wanted it to land on my thigh. The implement then slid on the fabric of my shorts and almost came off my thigh and that put some lateral stress on my lower back stopping that from happening. I rushed here and started walking with not a secure grip on the bottom of the implement. I knew I’d not get very far with this so I had a plan to just get 50’ and regrip it rather than just dropping and restarting. Because I won’t be allowed to get another start at the show. I’ve actually not tried regripping an husafell before in the middle of a run but I’ve seen it done and figured I needed to do that. It worked out for me but I knew I wasn’t going to be setting any PR here today. I ended up matching what I did with 330lbs two weeks ago but it was harder to do so this time. I felt I had like 25’ in me last time while this was like 10’. So that sucked but better it happen in training than at the show when it counts. Learn from this that I can regrip if needed and that I need to where different shorts. I had actually worn these as I thought they’d be “grippier” with the thicker layers but I guess not. Might need to chalk up my thighs. Last thing was Hercules holds. Same as last time with doing stretches after husafell to get biceps and shoulders feeling loose and then do 5 second holds to top weight. Suggestion was 300lbs but try and aim for longer hold as most shows tend to be too light on Hercules holds. But I know what the contest weight is. I also don’t think anyone is going to be that close to me (one competitor did like 45 second with contest weight before I went) and I’ve been doing over contest by a good bit for a minute solid. This would be 20lbs over contest and I was trying to get to 75 seconds. This felt heavier in my hands than 20lbs heavier had felt last week. But I toughed it out to 72 seconds before I let go for risk of losing skin or a thumbnail. I didn’t feel so bad in the hip that I felt the need to rush home compared to last week so that seemed like a good sign I guess. I stayed and stretched as well as doing some hip distraction work with bands. Once home, I did some spinal decompression with the dip stand and put on Icy Hot. It doesn’t feel as bad as last week end of event training but I think I’m just less tolerant of things being off and trying stuff to help with feeling better. I didn’t take any ibuprofen at this time. I’m in need of a hard deload going into this contest and likely will need some light work for a week or two before going into the next cycle to make sure the hips and back are good.

February 23, 2023 – Week 18, Day 3

Band Assisted Thread The Needles
mbx10/10
mbx10/10

Swiss Bar Bench Presses w/ bands (+28lbs/+48lbs)
No bands
40x3
Add Bands
40x3
70x3
100x3
130x3
160x2
190x2
220x2
250x5

One Arm Band Rows
sbx15/15
sbx15/15

Paused Band Y Raises (2 seconds)
µb’sx15

Single Arm Overhead Band Triceps Extensions (followed by 30 seconds stretch)
mmbx15/15
mmbx15/15

Knees Over Toes Calf Raises (3 seconds stretch)
bwx20

Hip Mobility

Stretching
 
Comments: Feeling the need for a deload at this point. Which hopefully means I’m peaking at just the right time. Got that feeling like a dog or something has been gnawing on my spine feeling. Joints achy but that could be with the fluctuating weather and drastic pressure changes with the moving weather systems. On top of beating my body up a lot as of late with the contest peak. I mean, adding 90lbs to a lift in two weeks is rough. I was feeling sore from the day before with the deadlifts. Stiff in lower back and having cramping occasionally in the quads and hamstrings. So again, very thankful that these workouts after it are more a recovery workout with only like one exercise pushing into RPE 8. Besides the whatever with the hip, right wrist had been achy and I think again, everything as well as circus dumbbell and messing around with positioning. First up was “thread the needles”. I decided to switch up which side I started with here. Pulling the right side I can somewhat feel a stretch in the shoulders/scaps. Not so much with the left side. Not much to really say here. Benching with the swiss bar against bands again. Taper plan of alternating heavier with speed reps. The heavier week. So plan was work up in sets of 2-3 reps and do a top set of 5-8 with 2RIR. I could’ve done 240lbs again but I felt like I should try to add weight. Maybe so not as many reps. Because I’m worried about strength with pressing coming back (not dumbbell). I think also because my right wrist was sore and that maybe I wouldn’t really improve on the reps with 240lbs but I felt I could do 5 with 10lbs more. And my hip thing was somewhat acting up. I did some hip distraction stuff between some of the working up sets that seemed to get things moving a bit better and not locking up or being tight so to speak. Wrist thing was annoying as I generally like to keep wrist wraps off for benching until the top weight or just before if really heavy (for me). With how it was feeling though, I had to essentially strangle the right wrist with my wrap job here. With how that last rep had felt, it was honestly closer to 1-2RIR than a true 2RIR. But it was done. No grinder, no missed reps, no harm down. Rest of the workout was going to be about the same as last week. In fact, it was. So next was a band rows. Trying to get form feeling good and getting enough tension so that it feels like something with this same band. First set was quite easy. I think I got things a bit more snug to make it a little tougher for me the second set. Movement also helping with loosening up what was tight from super heavy pulls. Next was Y raises. These seemed to feel a little more comfortable compared to last week. Recall I guess. And maybe these were needed for the upper back and shoulders after the deadlifts. Triceps with stretch again as well. This has just been an easy thing at this point. Trying to be more controlled with the actual movement and not just spastically moving. Some elbow aches this week but not unsurprising considering the circus dumbbell work I did as well as just how my joints have felt this week in general (but only a little and the left elbow the first set). Last thing was knees over toes calf raises. Drew I don’t think realized until after setting up next week’s training that he had me doing calf work two days back to back. Eh, not that bad and seemed to be helping with knees/ankles. So like last week, one set of 20 reps with 2-3ct hold. I think I’m getting the hang of them. Not really supersetting when it is just one set but I did do hip mobility stuff afterwards with hip distraction rotations, hip distraction holds and deep squat hold. Put stuff away and stretched before I ate a roast for dinner. Iced knees before bed. One last heavy workout to go.

February 22, 2023 – Week 18, Day 2

Warm Up Circuit

Suited Trap Bar Deadlifts (15”, straps)
No Suit
140x2
230x2
320x2
Added Suit
410x2
500x2
590x1
680x1
770x2
650x8

Safety Squat Bar Step Ups (12” box, 3 second eccentrics)
65x6/6
100x3/3
135x15/15
135x15/15

Single Leg Seated Band Hamstring Curls (explosive reps, full ROM)
sbx14/14
sbx14/14

Kettlebell Tibialis Anterior Raises (3 second holds)/Single Leg Calf Raises (0-5-0-5 tempo)
30x10/10 – bwx10/10
30x10/10 – bwx10/10

Stretching
 
Comments: Still not entirely sure what is up with the whatever (hip, back, groin, leg) but I either am tolerating it better or it is calming down a little. There was certainly some tension while walking the day before. However, increased blood flow and lower back tends to feel better if I’m moving around vs not. Haven’t taken any anti-inflammatories since Saturday. Joints and allergies a little on the up and down with the big changes in weather with pressure systems. Below freezing before the weekend, 60 on Monday and then snowing, raining and hailing today (seeing my breath moving car out of garage) with it to potentially get up to 70 degrees or above tomorrow. Last heavy deadlift workout. I was putting a big ask on myself with how I was feeling. I modified the warming up again. So did what I’ve previously dubbed as “drinky birds” as I felt that doing the side plank modified lying band clam shells would just irritate the hip more than these. The other thing was still the lat pulls but modified to include not just a hold but standing up as I had seen Drew do these as a movement prep and felt that would be good to add here. So with the plan here, it was again trap bar pulls. Work up in doubles to about 60-65% and then singles to a top set of 1-3 reps with 1RIR. I had 770lbs as number stuck in my head. It can be difficult to not go for the numbers when they call to me. I figured I had it if I could do 680lbs for 6 reps with what I felt was 2RIR or maybe more. I felt I had to have 800lbs or more there as well. I think my worry was one if I could hold up to it with aches and what not as well as the fact it was quite aggressive increase from even last time as well as that there isn’t a build up built from a single vs reps with a suit. I’d adjust plans but I generally don’t like to. This would call for me to do 90lbs jumps all the way up really. I was feeling some tension in the right side obliques and rib cage a bit warming up. Sometimes it does feel like that but goes away as I get more warm and serious and more support stuff comes out. My rehband belt was not really sticking so well together and kept coming apart. I also was testing things out with an additional pair of spandex briefs on to see if that helped any (not really). Just testing last minute things. With how things were feeling, I honestly was having doubts here. Feeling heavier than I was hoping. Like, rechecking to make sure I wasn’t off by 90lbs kind of heavy feeling as I was getting up there. Nope, I had the weights right. Last single was not the confidence builder it needed to be. But I’m stubborn. I know that the suit doesn’t get tired but I do. The ability is there, I’ve held heavier things. I got set and went for it. This was heavy. I felt this weight in my bones. Made sure I was controlled and didn’t try and go off the bounce with this weight for the double. Despite how heavy and hard this felt, I felt I had 1RIR and maybe 2 so maybe 1-2RIR. Then there was the down set. Options were to do a set with 2RIR using 15-20% less weight. Which would mean anything between 615lbs and 655lbs was fair game. I elected to go with 650lbs as that was potentially weight in hand for this (which I got confirmation from my friend that it was going to be the same weight as it was the previous time). I got distracted and accidentally hit record twice which meant I turned it off on this and recorded 33 seconds of just the weights sitting there while I’m breathing heavy finding a good song haha. These didn’t feel comfortable like when I did pulls three suited sessions ago. These were felt in my bones too. Called it at 8 reps. Definitely had 10 reps here. Options had been to do a minute but suggested was to keep it to one set of 8-12 reps with no grinders rather than breaking up the set like I might need to do in contest. The rep in one set was definitely the better option as suit work was just crushing me today. Thankfully that was all for the heavy stuff today. Back was quite tense from these so I did take my time  for getting stuff put away to setup for the rest of the workout. Unilateral leg work to pretty much finish up the session. Step ups again. Pretty much sticking to the same weight and criteria of eccentrics, box height and RPE. 2 sets of 10-15 this time around. I wasn’t sure how these would go as the motion of lifting the one leg up tended to bother/irritate the hip. But didn’t seem to do that. Maybe they were too beat from the suited pulls to care. My knees were feeling really achy after the stupid heavy deadlifting so I ended up doing more reps on the warming up sets. Also turns out I had the box an inch too high on the warm ups and had to adjust. Other than knee aches at the start (and worries about discomfort in the hip and just feeling wrecked from deadlifts), these seemed to be fine. Next up was single leg curls with bands. Same as last week. I had used the strong bands and goal was to hopefully add some reps to what I did last time. This band tension is quite harsh of a jump from the previous bands. Played it safe. These actually were the most stressful to what had been bothering the whatever it is I got going on. But managed to add 2 reps to each set from last time. Left side has easier time with these. Last thing was a super set again of the AT raises with kettlebells with holds and the inverted tempo calf raises. Same parameters as last time but I knew I’d need more weight for the kettlebell raises. I put a fat grip extreme on the kettlebell handle and that worked out great. Was able to use double the weight from last time. Calf raises were tougher I feel compared to last time. Put stuff away and got dinner ready before stretching and icing knees.

February 20, 2023 – Week 18, Day 1

Circus Dumbbell Clean and Jerks
40x2/2
60x2/2
80x1/1
100x1/1
Left Side
115x1
130x1
145x1
160x1
172x4
155x2+2 (30 second clusters)
Right Side
110x1
120x1
130x0,1 (misgrooved and redid it)
140x1
147x4 (misgrooved a rep twice)
132x2+2 (30 second clusters)

Behind the Neck Strict Presses
45x2
65x2
85x2
105x2
125x2
145x2
165x6

Paused Band Assisted Pull Ups (1 second, pin 24)
sb+abx3
sbx3
abx3
lbx10

Band Triceps Extensions
lb’sx20
lb’sx20

Paused Underhand Band Pullaparts (2 seconds)/Band Shoulder Extensions
mbx20/µb’sx15

Stretching
 
Comments: I wasn’t feeling great mentally. It is good that this was a holiday weekend. I think maybe because it was that it kind of gave me the opportunity to really assess things and decompress. Saturday I ended up taking 3 ibuprofen when I got home and then 4 more before bed. I’m not entirely sure what the issue is but it feels like hip/groin/back. Sunday I slept in and tried different stuff to see if that helped or not and research. I think what makes it a bit difficult is that most muscle charts are showing just the superficial muscles and I can’t tell if it is that or deeper. And if something I did the day before was the cause or if it something from 3 weeks ago. I did an ACE bandage around my thigh and that seemed to sometimes help. Stuff is tight on that side. I ended up not doing anything outside the house. Walking usually feels good for the lower back and what not but I wanted to just rest. And also with things feeling off, I was feeling a little down as well. So again, thankful I had off work to let myself have time to process things. I didn’t want to get out of bed today really. I was anxious about training. The what-ifs. As the training cycles progress and weights get heavier and I get aches and such, I get flashes of visions of my muscles just exploding off my body. Like my adductors and biceps on stones. Not helpful. This week was pretty much having the last heavy touches for the show. Stones Saturday and that was that. This was to be circus dumbbell. The good was that my biceps weren’t feeling nearly as sore compared to last time I was to go heavy here. In the low 60’s for temperature today when it was below freezing Friday evening into Saturday afternoon. Ended up doing some spinal decompression on the dip stand before training. Goal was to work up to 95% of contest and hit the goal reps and then drop down 10% and match those reps in clusters. I was initially confused exactly what was being asked but figured out that intent was to mimic contest conditions for the top set (60-75 seconds) so pace things and not miss reps and then do double the reps with the down set being at lower percentage. Hope was that things would hold up here. ACE bandage around the thigh. Right side was feeling like garbage from the start but left side was feeling pretty crisp. I kind of realized that I shouldn’t be trying to match the feel of the big dumbbell on every set as not practical and best to just warm up as what feels best and gets things going. So I did the solid dumbbell to start things off and then switched to the plate loaded. There did seem to be some hesitancy as I got up in weight and wasn’t a fan of that. Occasionally catching one of the neighborhood children spying on me lifting through the bush wall. I was super nervous for the top set. Most weight I’ve done since fracturing the elbow in 2021 is 170lbs and a close miss at 177lbs. I went with 172lbs because it was slightly more and it was the weight of the Inch Dumbbell. I had been visualizing these since Friday night to distract myself from worrying about my whatever it is going into stones Saturday. The clean is the limiting factor for me on these at the moment as far as fatigue. I felt that the stiff section in the lower back and glute on the left has hampering me a little with getting power and hip drive up to shoulders so it was feeling like a bit more upper body. The jerks were feeling great. Pacing slow to allow recovery for my lower back and biceps rather than the overhead portion. 4 reps was good. What I wanted really. Best I’ve done is 180x4 since the 2016 PR reboot in training. Drop 10% for 4 more reps. I decided depending on how the first rep felt would dictate if I was doing doubles or singles. If doubles, I’d try and do them where they touch the shoulder and I reclean without touching the ground and rest about 30 seconds but if singles, then 15 seconds rest. It felt easy and I did doubles. It was feeling easy enough to do them all in one set. Then it was time to work back up for the right side. Right side didn’t want to cooperate today. It felt and awful lot like that time when I hit a wall on the dumbbell doing too many heavy sessions in a row. But not as bad as wrist pain wasn’t holding me back. But I did miss the lockout on 130lbs and had to retake it. With how things were feeling, I decided to lower the planned weight. Gap seems to be widening as I’m utilizing the jerks. Lockouts were tough the first two reps with the top weight and then the third I didn’t get it up high enough to press out and reattempted but no dice. Ugh, I was feeling beat. I then decided I’d not try and fight the way my shoulder wants to go on here and use a more inefficient form and that seemed to work for me (more to the side rather on the upper back). I may need to just use different form for both sides. Down set not limiting myself to one style helped, I think. As long as that side is ready to do the lighter dumbbell, I’m ok. On a whim, I decided I’d just weigh things to see what it actually was (as I know some plates are off). I wasn’t expecting it to be just shy of 177lbs. This is why I don’t weigh stuff as no clue which are the heavier ones and what might be slightly off. It took a bit but I think I’m where I need to be for the dumbbell come contest time as far as being in my 2017 shape just about. With the dumbbell done, it was time for the less stressful stuff for the workout. Next was behind the neck pressing. Work up in doubles to a top weight of 6-8 reps with 2RIR. Seeing how things felt last time, I felt that 165lbs was probably where I should stick. Those last time were tough and those were definitely not with much RIR left if any. I had a lot of 10’s out for the dumbbell so I just went with 20lbs jumps and I think that worked better than doing 30lbs jumps like last time. Get some more reps in, especially since no accentuated eccentrics. Been doing these beltless for the time being as I don’t feel that I’m strong enough really in this movement to really be needing them yet really. I need to get my shoulders up to par in this position. Also something new compared to pressing from the front. Would’ve liked these to have felt easier but I’ll take it. Biceps and forearms really sore from dumbbell and stones so I knew that pull ups with band assistance would probably suffer. Expectation was the same as last time with being one top set to 1RIR with 1 second pauses. I knew I’d need a little more easing in here with the sets. So that was an extra set. These felt harder this time around but managed to match the reps from last time just barely. Rest of the workout was easy band stuff. Triceps extensions with bands (the not lying down kind) with it to be low RPE for 2x12-20. I’ve used more band tension before but felt that I needed to lower it to focus on bracing with the wonky whatever tensing up and to try and find something that feels like working and less fighting against the tension to brace and move. Light bands held like a rope attachment handle seemed to work out here. Might have gone a little higher on the RPE than suggested but I was feeling good here. Last thing was a super set of stuff for shoulder health. Band pullaparts with pauses underhand grip aren’t new. Shoulder extensions were though. I’ve actually just done these at times when my shoulders were tight after a press day with no weight so using bands was different. A nice light touch to end the session. Put stuff away and had protein shake before stretching.

February 18, 2023 – Week 17, Day 4

Hip Airplanes (0-10-0-10 tempo)
bwx5/5
bwx5/5

Paused Cossack Squats (5 seconds)
bwx5/5

Safety Squat Bar Squats w/ bands (+28lbs/+58lbs)
No Bands
85x3
Add Bands
85x3
135x3
175x3
225x3
265x3
265x3
265x3
265x3
265x3

Paused Sandbag Rows (3 seconds, short ways)
205x3
250x3
300x3

Atlas Stone Loads (51”, tacky)
310x1
375x1 (egg)
440x1,0 (22”) (2 laps, one successful load)
440x0 (22”) (1 lap)
425x2 (21”)

Atlas Stone Roll Ups into Loads (55”, tacky)
375x2 (egg)
375x2 (egg)
375x2 (egg)

Belt Squat Harness Backward Sled Drags (concrete)
435x100’
435x100’

Stretching
 
Comments: Getting out to train early just to try and have more people be there I guess but also to get used to contest start time. Been off the anti-inflammatories for a few days now. Weather continues to be fluctuating thing. So like two weeks ago, again being cold. Not as cold but high winds making it feel like 20 degrees colder than it was. I was a bit nervous with the planned stuff for stones. The new hip thing and just how heavy stuff felt last time on picks. Had a bruise that showed up right after stones last time on right biceps and wasn’t sure what that was about. Hope was that some of those mobility things would have stuff feeling better. I did manage to get out to train earlier this time and got to see people using the car deadlift. However, no clue if that will be the setup as promoter hasn’t confirmed anything. So really not worth checking. They were just using the same setup as when they last did the car deadlift. There has been less involvement I think with the promoter and contestants compared to when my friend Brian was a bit more involved with things. Which might also explain the delay with posting stuff initially. Starting things out was the usual mobility stuff of hip airplanes and Cossack squats. Hip airplanes were fine. Didn’t quite hit the issue I was hoping they would with the hip but they did feel good. Got a little distracted on reps as far as how long I was holding positions. Tried to move on quickly to the next thing to keep the flow going. Everything kind of being just prepping for stones. Cossack squats were just for one set this time around. Feeling fine I guess. I was kind of trying to get my stretched leg to touch the ground over the course of the set. On the other side, I lost my balance on the fifth rep trying to do that and decided to redo the rep. Squats with ssb up next. The progression has essentially been lowering the amount of time on the pauses (2ct, 1ct, none) and keeping the reps and band tension the same and adjusting weight (10-20lbs suggested). I did 20lbs last time so figured another 20lbs was fine here. Even though it wasn’t the squat rack I wanted to use, it didn’t seem to be that off putting this time around. Trying to move at a brisk pace here and onto sandbag rows. I think by this point it actually was close to 50 minutes. I think that I had spent some time between exercises or working up observing people and cheering them on with stone lifting or getting caught up in conversation. Also, there was a new sound system and I was able to attach my iPod to that thankfully haha. For the sandbags, it was the same as last time. Essentially 50lbs jumps and sets of 3 reps with 2-3ct holds. Unlike last time, I didn’t take my time, I was trying to get these done to attack stones. These felt ok. I’d say the first two sets felt better than last time and the third set didn’t feel quite as good since I didn’t quite get the balance point right on the sandbag. Then stones. I was anxious here as Drew was expecting big things of me and so was I. Last time I had gone for 440lbs on the 22” stone and missed it the first time due to a technique error and came back after a rest to get it comfortably. Picks on stones working up had felt heavy and I was feeling like I was lucky to get the 440lbs stone lapped both times. It had felt substantial in my arms breaking it off the ground. So the goal for the day was doing a 1-3RM. Worst case being 3 singles I guess. Depends on how the stones were feeling. Suggested was 440x2. I’ve done that before but it was a 21” diameter stone. After this session, I realized I’ve never attempted to lift the 440lbs stone more than once in a session and been successful with getting it more than once. I took the same warm ups as last time. 310lbs I bullied up. 375lbs was way too sticky today as it was picking up the floor with it. It had me second guessing myself today. Like lowering my goal to 425lbs for a double. But I was kind of worried that wouldn’t be good with how the stone is really dusty on one side. And that the bigger stones are the ones that I’d need to lift to secure the win. So I took the gamble of doing the 440lbs stone again. I should note I was trying out some things as well. I made sure to wrap my arms with two layers of tape since it has been tearing the past few sessions with the new tacky. I also applied tacky towel to my chest and hands to see if that helped with the tacky sticking there as had not been able to get it to really spread there when I got sweaty. Minimally successful. I went for the 440lbs stone and it was super easy to pick. Lap was like a forgone conclusion but I did rush it a little and went forward and had to push off the platform for balance. I got set and went to extend and the tacky didn’t really stick well and almost lost it. Regrouped and extended for a rough load. Not how I wanted this to start off. But I was encouraged by how easy the lap was. So I did go for it again and this time it was much better but I again had that balance issue where I went up and not forward. If this had been 50”, it would’ve gone. But it was like half an inch shy and I missed. I did retack and give it another go (I added Spider Tack to my chest). I got another easy pick and lap but just couldn’t get the full extension. Just seem to be stuck at that point with getting the stone to roll up my body more. This was like the easiest it has felt to pick this stone up in years (grant it had been years since I last attempted it). I did try again after that but I stopped after I broke it a few inches as it finally was feeling heavy and called it there. I didn’t like having only one good lift so I decided I’d get the double in with 425lbs. That was a lot easier but I feeling beat and had to deep lap this bad boy. First lift the extension sucked and had to shove it on. Second one was good with plenty left. Like easiest that stone has felt. Despite it feeling good, my left hip/inner thigh wasn’t enjoying things much. Last bit for the stones was the roll ups into extension. This was to be 15% drop from what I did for the heavy stone. Which was the 375lbs. 3x2 here. I was beat so these kind of sucked. Especially with how sticky the stone was that it was like I had to do an isometric to break it off the ground. I had to really deep lap that first pick. Got off balance on the initial roll up (I’ve not attempted roll ups with this weight). I had to work for the extensions to get these loaded. Second set the pick on the first rep went better. Last set the stone was really stuck and had to collect myself and pry it off rather than rip it up. But got it done. My stomach was red and raw and lord did putting hand sanitizer on it sting like the dickens. My left hip/inner thigh was not enjoying stuff much and thankfully only one last thing for the session. Backward sled drag but using squat belt harness so not hands. You’d think it would feel easier but it didn’t. Plan was to do 2x100-150’. I elected to go 100’ and heavier. Longer rests between the sets compared to what I’ve been doing. Probably for the best as I was dragging slow. Like close to a minute both times. Put stuff away and had protein shake. Decided it was better to get home and take anti-inflammtories and do some decompression with the dip stand and clean up the stone stuff sooner rather than later. There was some discomfort getting into the car to drive home. Stretched after I cleaned up. Hopefully resting will help and I’ll need to assess how things feel when I wake up to see what I need to do. I can definitely work through it but I’d rather not have this become yet another thing I have.

February 16, 2023 – Week 17, Day 3

Band Assisted Thread The Needles
mbx10/10
mbx10/10

Swiss Bar Bench Presses w/ bands (+28lbs/+48lbs)
No bands
40x3
Add Bands
40x3
70x3
100x3
130x3
160x3
160x3
160x3
160x3
160x3

One Arm Band Rows
sbx15/15
sbx15/15

Paused Band Y Raises (2 seconds)
µb’sx15

Single Arm Overhead Band Triceps Extensions (followed by 30 seconds stretch)
mmbx15/15
mmbx15/15

Knees Over Toes Calf Raises (3 seconds stretch)/Deep Squat Holds
bwx20/bwx45 seconds

Stretching
 
Comments: Kind of realized near the end of the day that Monday was a holiday and this upcoming was a four day weekend situation. The “meeting” ended up being a nothing burger. Could’ve been an e-mail (though they seem to think we don’t pay attention to those…). Notes were for this workout that it should be quite easy. Left hip area was still feeling not smooth is best I can describe it. Kind of been like this since Monday really. Sometimes when stuff has been that long, I start to think if it is the cause I think it is and that it might be other things. Initially thinking it was related to husafell carry favoring the one side for that. But now I was thinking maybe it was that and then jerks with dumbbell with how explosive those were that may be I got my back and hips tight. See how training went. This workout seems like a lull in the storm with what is expected of me for the next 3 workouts planned (which will likely be the last heavy touches on stuff before show). So first thing was the “thread the needles”. Feeling the intercoastal tightness again on the right side. I think maybe I’m overthinking things on this exercise as doesn’t really feel like there is much where it feels like scapulae is moving or stretched really. But stick to what I’ve been doing on these. Mini band with the mat down and no rest between sides. Elbows less achy. Then the only thing involving weights today with the swiss bar for benching. Same bands as last week. Indication was I could do a slight pause if I felt that helped with bar path consistency. Work up in sets of 2-3 reps and do 155-165x5x3. I figured on just doing 160lbs as it was easier to just do 30lbs jumps with the empty bar to start (with 1.5lbs micro weights added). These were all easy reps with the top weight. I wore wrist wraps wrapped lightly. Figured that I’ve been wearing belt and straps for speed stuff like squats and deads so might as well follow suit here. No reason to beat up the wrists more. Compared to pulls and squats, I feel out of practice on benching as there were times I felt it all in my chest, all in my shoulders, all in my back and all in my triceps. I should add that there was some discomfort laying back from my lower abdominals being sore from banded ab wheel with pauses. After the first two sets working up, I did some dip station traction on my back to see if that helped. I think it did a little. Hopefully things are in more favorable spots and I start to feel better again and let things heal. So next was a band rows. One arm at a time and for 2 sets of 10-15 reps with like 4-5RIR. Same as last time. Stay loose. Using my heaviest band already so didn’t feel like a point to changing things up and pushing things too much beyond what was asked here. Feel muscles, not straining joints much at all. Next was Y raises. No dumbbells this time. Band version and for just one set at low RPE. Essentially 1 set of 12-15 reps with 1-2ct holds. Micro band worked well enough here. These feel nice every so often. Especially after all the dumbbell ones with the iso holds and unilateral stuff. Triceps with stretch again as well. This seems to remain unchanged and probably be in the mix until the end of this training cycle. It did note the RPE to be similar to the Y raises so I did decrease the band tension slightly. Felt fine. Absolutely no elbow aches this week. Last thing the KOT calf stuff with optional hip mobility. This time just one set of 20 reps and option of 2-3ct stretches. I went with 3 seconds as I felt that stretch was where I needed the work still. There is still a discrepancy between the left and right as far as mobility and tightness but feels less like a chore and my knees seem less achy after doing them for a few weeks (I mean less achy after doing them as they used to be a little achy at first doing them). I initially was going to do just 30 seconds on the deep squat hold like I had done last week but figured that might as well keep it up to longer to match the KOT stuff but also because I wanted to get stretch and see how things were feeling to assess for big stones on Saturday. Stretched after putting stuff away and ate a roast. Ice knees before bed. Big workouts coming.

February 15, 2023 – Week 17, Day 2

Warm Up Circuit

Iso Deadlifts Against Pins (16”, straps)
65x5 seconds
65x5 seconds
65x5 seconds

Trap Bar Deadlifts w/ bands (15”, straps, +48lbs/+112lbs)
140x2
240x2
340x2
430x2
430x2
430x2
430x2
430x2

Safety Squat Bar Step Ups (12” box, 3 second eccentrics)
65x3/3
100x3/3
135x12/12
135x12/12
135x12/12

Single Leg Seated Band Hamstring Curls (explosive reps, full ROM)
sbx12/12
sbx12/12

Paused Ab Wheel w/bands (4 seconds)
bw+µb’sx8
bw+µb’sx6

Stretching
 
Comments: Left hip (I guess more hip flexor) is feeling tight. Not painful, just doesn’t feel “smooth” I guess is the how it feels. Did soft tissue work yesterday evening. Maybe it is because of the resting on that side for lapping and adjusting the husafell. I got a big bruise on that leg where it was. I have mobility and nothing seems hampered by it. I just like to feel unimpeded in everything. Got into the high 60’s today, so weather has been fluctuating a good bit. It was sunny and no precipitation so it was beneficial for me this time to get things setup in advanced. As in the first exercise of the day and also the band platform. Besides the band warm up (just one set of each) there was something else besides trap bar pulls to start off the session. I had seen it mentioned two weeks ago about Iso pulls but had assumed it would be like I did at start of trap bar stuff with doing barbell deadlifts with pauses at mid shin or something. Nope, this was actually doing isometrics into unmovable objects. Now nothing I have for training is bolted down. I like and need to be able to rearrange things to fit stuff in the garage as well as use it to park my car. While that is convenient, it doesn’t help when you got to have something anchored where a bolted down setup would be quick and easy. So this meant loading up weights onto my power rack outside. Not including the power rack, I had 720lbs added. Plan here was to use a barbell and pull into pins about the same height as stat for the trap bar pulls. Do a 3-5ct pull, rest 60 seconds do another and rest 90 seconds and do a last set. Strapping into the empty barbell didn’t feel like I’d be in the best position to initiate the pull so I added 10lbs bumper plates. I also stood on 2” of wood so that the pin height I was pulling into was just about 16” rather than 18’. These were to be an advanced form of “peaking” and warming up for the trap bar pulls. I elected to not wear my belts so as to work bracing without one. These felt pretty intense. I feel like I was able to pull into it harder each time. Lots of weight for a very short time haha. Into the garage for the trap bar work. So speed pulls against bands. No pauses. The suggested was percentage based but didn’t match with what I was doing and also had weights listed so I went with those instead. 430x5x2 with 90 seconds rest it was. I was going to do a warm up set with no bands added but realized I was probably pretty primed from the iso pulls and just started with the bands added to start off. I feel the right call there. These didn’t feel super duper fast but they look like it on video. Step ups again with it being 3x10-12 with 3 second eccentrics and keep it RPE 6-7. Notes were to repeat last week and not go up in weight and focus on intent and improving quality of motion. I decided to increase the box height to 12” just because. Have slightly more ROM. Wasn’t really that noticeable really. If anything, the setup I was using here was more stable than what I was using the past two weeks. I work up quite a sweat on these with the reps and focus and control here. But still seem to be good. Left side is the side that it is slightly harder to do. Next up was single leg curls with bands. Drop to 2 sets instead of 3 sets. Same plan as it has been with the reps (12-20) and RPE (7-8). Since I was doing average band for 3x20 for two workouts in a row, I felt that I should try the strong band. That was quite the jump compared to the light to average band (always seems to be). Right side tougher than the left side for these. Really just getting the minimum here to insure that rep quality and movement was on par with what I had been doing for these explosive full ROM reps. May just be here for a bit. Last thing was ab wheels. Back again with the bands attached. But thankfully only 2 sets here. But the hold times were doubled. Range for RPE 8 was 5-10 reps. And I know that the soreness doesn’t hit hard until after the first set. But those longer pauses were definitely testing that theory. Lower reps here with those holds. I had put away most of the stuff after the firs two exercises and kind of piecemeal after that to facilitate rest and allowing me to get some fluids in so there really wasn’t much to move away by this point. Got dinner ready and stretched after eating. Iced knees before bed.

February 13, 2023 – Week 17, Day 1

Circus Dumbbell Clean and Presses (2 second eccentrics)
40x2 R
40x2 L
40x2 R
40x2 L
40x2 R
40x2 L
40x2 R
40x2 L
40x2 R
40x2 L

Axle Push Presses w/ bands (+22lbs bottom/+40lbs top)
31x2
61x2
91x2
121x2
151x2
181x2
181x2
181x2
181x2
181x2

Paused Band Assisted Pull Ups (1 second, pin 24)
sbx3
abx3
lbx10

Split Stance Band Paloff Presses (10 second holds)
mmbx4/4
mmbx4/4

Lying Band Triceps Extensions (3 second holds)
mmbx5
lbx5
abx12
abx10

Stretching
 
Comments: Lower body feeling a bit more beat this time around. Hamstrings were feeling twitchy. But on top of that is that I got a big bruise on the left thigh from husafell when I lapped and adjusted it. It has been a good while since I’ve done these from the floor and adjusted but this is par the course here for that. Just have to keep up recovery efforts. Like sleeping. Bursitis seems to be less than it was two weeks ago. Still there but it seems less swollen and like bumping it by mistake happens less frequently. Maybe I just need to keep doing hercules holds for it to clear up haha. Some work stress but that seems to always be the case. Try to just push those feelings out of the way until there is actually something to be concerned about. When it actually requires a plan or course of action and not just anxiety. So the lighter/speed week of training. Circus dumbbell the indication was still form work but specifics given after how jerks went last week added back in. So advised to increase the joke weight 10-15lbs and drop to 5x2 for the sets. Either one clean or clean every rep. Controlled eccentric after each press. And jerks for every rep now. I felt that it was in my best interest to keep in multiple cleans to drill that motion some more and just use the controlled eccentrics to minimize the shoulder bruising contact. I also felt that since I wasn’t using enough weight to have the larger diameter plates that I’d switch from the plateloaded handle to the solid 40lbs dumbbell. If anything, it would feel like one piece and could also get a little more ROM since it is denser and more compact. Other than the eccentrics (which I decided to make 2 seconds), this was move as normal. This weight felt like a joke. Left side after the first set (always takes a set) was like mongoose fast on the jerk. Quads were getting sore from the power output here. From there it was on to axle push press against bands. Plan here was to try to do 4-9lbs more than last time for 5x2 (because I went 1lbs more than I was supposed to less time). Same as it has been really as far as make sure this is speed work. These always seem to look really quick and smooth but often it feels heavy and sloppy. I’m starting to feel better again about pressing in general after how things didn’t seem to be working out well for consecutive workouts the second half of last year. The rotation of intensity seems to be the ticket to get back on the gain train. I was feeling some aches in the wrists, knees and hips as I was working up. No shoulder issues like I was somewhat feeling warming on these last time or so. These would’ve probably not felt as good if these were for triples like last time. Switch to doubles was warranted. I knew that I tend to feel better as these go. And that did seem to be the case on these. Fourth set ended up being my best one. Felt almost effortless and so much power that I felt I might lose my balance. I then was overconfident and mistimed my movement rushing things on the last set and ended up hitting the rack arms on the dip for the first rep and that through off my game a good bit but I managed. Moved on to band assisted pull-ups. Only one top set this week. Notes indicated to work up over 2-3 sets of 3 reps to a top set with 1RIR. 1 second holds here. Didn’t really specify a range (though I think I recall previously discussing it being 10-12 reps). I’ve not done any warming up sets when I’ve done these as just kind of jumped right in so I had to figure what would be good but not too much or too easy. I felt that I should probably just use band pin height at the lowest and just adjust band tension strength rather than deal with adjusting heights. That seemed to work out fine enough. It was the right amount of warming up I needed. On the top set, I feel I might have called it early but notes did say to push it but don’t miss. It was still good work and more reps with this band assistance level. I could probably do about this without the bands but the quality of movement is a lot better and feel it being more back than just my arms like has felt like the case when no band assistance and trying to rush and just momentum to get the reps in. It still works since the top range is still the hard part for me. Into the garage to finish up the workout with more band stuff. Well not exactly right away. I put the stuff from outside away into the sun room and some additional weights because I’d need them for something the next workout and rather not have to move them all more than once in the same session. But then it was time for the bands. Split stance paloff pressing again. No changes to the scheme here with 10 second holds and just 2 sets of 4 reps each side. But it seems that either these get tougher or because I’m getting better that I’m able to make them harder. This does appear to be the last time they will be present this training cycle. Last thing was lying triceps extensions. Back to these after the dumbbells last week. I was happy these were back again. I felt that I could probably push them a little more this time around. Tucked my hair into my du-rag so I didn’t get it caught in the band being tucked under the bench like last time. Going up a band tension was noticed here and got the triceps going. I knew I’d be aiming for the lower end of 10-15 reps here but worth it. Notes indicating these will be reduced to one set going forward. The volume on assistance is dropping off. Like bits falling off and burning away upon me reentering Earth’s orbit. Means things are getting serious. Competition is coming so very soon. Stretched and ate pot roast before icing knees before bed.

February 11, 2023 – Week 16, Day 4

Hip Airplanes (0-10-0-10 tempo)
bwx5/5
bwx5/5

Paused Cossack Squats (5 seconds)
bwx5/5
bwx5/5

Safety Squat Bar Squats w/ bands (+28lbs/+58lbs)
No Bands
85x3
Add Bands
85x3
135x3
175x3
225x3
265x3
315x3
370x3
333x3

Stone of Steel Roll-ups (full squat, tacky towel)
140x2
175x2
209x2
6 second holds last rep
247x4
247x4

Husafell Carries (turns at 50’)
Staggered Grip
150x100’
240x100’
330x50’
330x50’
330x255’

Hercules Holds (hook grip)
230x5 seconds
320x60 seconds

Comments: Sleep wasn’t the best quality this week. Well I guess that’s not entirely accurate, more the quantity of sleep wasn’t the best. Work stress and adjusting schedule for things as well. Second half of the week felt like later evenings and trying to stay on top of things. So Friday, that pretty much meant that I had to decide between going to bed early to catch up and be rested to go to train early the following day or spend the time doing soft tissue work. I chose to use the sleeping more option. Sleep is going to do more for me than soft tissue work would make up. Besides, I had already gone for a walk and that was the more important thing to get done as far as getting my lower body feeling good and recovered. I was able to get up with my work alarm without feeling like I needed to sleep more. Plan was to get out to train about the same time as last week but instead of not training for 2.5hrs, train right away as on my own and then hopefully I would have people there to assist with the two events I would need some kind of assistance with. I was feeling good and then allergies hit me hard shortly before I left to train. Drive out was uneventful. There were people there when I got there as is usually the case. But really, it doesn’t seem to matter what time I show up within reason that a majority of them leave within 20 minutes after I show up. Like one of those equation graphs that gets closer and closer to zero but never reaches it. The usual warming up with off with hip airplanes and Cossack squats with the pauses and holds. I was looking forward to the hip airplanes to get my hips and such feeling good as the left side of lower back was tight from heavy pulls on Wednesday. Hips were also feeling them too and more so the left side. I had realized last week that I didn’t have to really use a specific setup to hold on to for the hip airplanes. I was thinking I did and subconsciously taking a short rest between sides thinking I needed to move to the “other side” for the other leg when that wasn’t necessary. So this meant even less break between sides. I needed less rest as I’ve gotten better at this work and I has become less a strenuous exercise and more a mobility and warming up protocol. There is less effort to do the movement that I can focus on the feel. Same with the Cossack squats. There was some slight ache in the left side on the first set but a lot less than it was when I was doing it those first few sessions. But now I’m able to be thinking not just doing the motion but working on getting the hamstrings and hips loaded and stretching them out. It is easier to get the right extended leg stretched vs the left at this time but that has been the case since the beginning. But this was the first time I was able to get the outstretched leg on both sides to “kiss” the ground. Time for the weights. I had kind of hoped that the allergy issue would’ve abated by now with drinking some fluids but nope. Same as last time I was to do heavy on the ssb squats. Same bands that have been in use for the past three weeks. Work up in 2-3 rep sets and then take off 10% for another triple. As previously mentioned, the plan is progressively harder 3rm set building up over 3 sessions every other week to top but not max triple (add 10-20lbs each time). So last time had been aim of RPE 7.5-8 and this time 8-8.5. So I set things up for a 20lbs increase in the event that things were feeling good but able to give myself the option to go lower with less aggressive jumps. Was feeling ok and then got up to like 225lbs or so and it was starting to feel heavy. There just seems to be that moment where stuff is super light and then there is just the sensation of substantial weight added. I know that isn’t the end all be all but that I have to know that the sensation is coming and brace everything hard going forward. I stuck to triples for everything again. I got set for this top set and I was maybe a little worried it was a bit much with how the previous set had felt and going for a 55lbs jumps (I did the same thing last time when the initial plan had been 335lbs, then 345lbs and then 350lbs). Well, it was tougher than last time but still had reps in reserve I feel. Over 400lbs at both the top and bottom with the band tension. My posterior chain was definitely feeling this. Took a bit longer with the down set as the person playing music was leaving and I attempted to setup mine and then the stereo system blew out and now it wasn’t working so rest of the session was pretty much silence accept for when some girls showed up and used the other setup for a little (I couldn’t as I got an iPod mini lol). Similar to last time, the down set felt heavy but moved fast. I guess similar to how the cluster sets had been with suited pulls this week. With that done, it was time for the more event specific stuff. Stone roll ups again. I’m still sticking with the stone of steel and tacky towel. Notes for this week were to be explosive with the reps but hold the extension for 5-6ct on the last rep of each set. Only 2 sets of 3-4 reps as plan was to give more time for working aspects of husafell carry. Work up in doubles with the same jumps I’ve been doing and then try to pip a little more weight in the working weight. I thought I had a better shirt for these this week (I did) but I could tell it was still sliding at spots and went shirtless after the first warm up set. I can’t say these were as explosive as I’d like through the midrange. With not using tacky, I’m needing to crush a bit more to keep it from sliding against my torso. I feel this is important as this does feel a bit like with the bigger stone. As is usually the case, I feel better on the second set as far as breathing and the pressure on the diaphragm. However, I was bit too explosive that first rep and the stone went a little forward and I got slightly off balance but went with it and adjusted between the second and third rep. The explosiveness is easier on the extension if I carry lower but the height isn’t as good. Need the height for the big stones. Cleaned up from there and got ready for the two actual events. Considering how well things have been going as far as the two events I was to do today (husafell carries and Hercules holds), I’ve been a bit surprised with the push on them. I had tried to be mindful on what would need more effort and work and consolidation of stressors. But there is a reason. And perhaps it is to keep me in a positive mindset hitting above contest weight and being comfortable with it and in control with my good events. So for husafell, the plan here was to do the event with picks from the floor. It has been a bit I kind of realized two weeks ago in hindsight. Like, last time was 2018 and that had been for a show where it was for speed and not distance so I had not even been practicing the pick and adjustment in the lap for the staggered grip. And then considering that unlike the bigger shows, odds were this was going to be plate loaded and not lead shot/chain (go to the bottom) or a solid implement. The plates moving and in big chunks could be tricky. So the plan was to work the pick and get in a good carry. Do 2 sets of 50’ to practice the pick and get some warming up in for walking and then a max distance set (but not to absolute failure). The choices were 90-110% of contest weight. Options being what I felt needed the work and what might be less stress. I feel from the past efforts that the lighter weight and longer distance was less a concern with the conditioning that has been implemented. More weight and potential fatigue from having to push myself on the previous events (this could be the third or fourth event) I felt it probably made more sense to work heavier to factor in the fatigue. Additionally, with the empty implement being 150lbs, I could do 90lbs jumps and get it to 330lbs easy. It is a bit awkward with the pick and try to keep from “panicking” with how it feels and such but got to keep calm and recall I’ve done this many times before. I didn’t use any chalk for the two 50’ runs and I was able to set it down gently as well. A little hard to gauge where I was for this but I felt that I needed to do over 200’ for this to really be a good test of things. I had assistance with a drop tire from Andrew (also doing this show in my weight class). I knew I had 150’ before the tire was even a consideration. I got set and picked and got the grip and went. I knew I had 200’ and 250’ was going to be the tough one. Aim was 250’ at that point and then make the turn and go 5’ more and stop under control. I feel if I kept going, I’d been shy of 300’ but definitely had another 20’ in me I think. I had also adjusted how I wrapped my arms with tape here so there was more ability to breathe and have my wrist mobile with more wrapping but the edges on this metal implement still dig into the skin. Last thing was Hercules holds. This had been the main reason I had tried to get out to train earlier (besides also getting used to it for contest with 10AM start) to make sure there were enough hands on deck to assist. Again, pretty much everyone gone. It wasn’t for naught as I was early enough to have some people still here that if I had shown up 30 minutes later I’d been SOL. So plan here was to work up in sets of 5 seconds as needed to 320lbs per hand for a set of 40-60 seconds. Again, not to absolute failure. This is also over contest weight. Also note was to stretch out my chest and biceps after husafell. Almost forgot but did a few door way stretches. I was more focused on making sure people were here. I had had to ask the people in the early morning to leave out the setup before they were finished tearing down so I didn’t have to get it out and put it away by myself as usual. Andrew was familiar with assist but there was only one other person who was and it wasn’t fair due to height for them to do it solo so we had to get a third person to assist here. Surprisingly, this was probably the best coordination and handoffs I’ve had on this all year (and only few sessions were on par last year to these). I was initially going to do 230lb and 280lbs for set of 5 seconds because I wasn’t sure if just a 5 second hold would be enough for warming up with going up 90lbs but after seeing the amount of effort and setup needed, I just went right to 320lbs rather than do another brief hold. I should be good. I had to explain that I was doing specific warming up protocol after the last one being such a short hold haha. I got set and locked in and took the strain. I’ve been so used to having to really brace one side or the other to keep from being tossed around that this was surprisingly uneventful. I was kind of surprised I got to a minute (and slightly past that really if including time to hit timer and after the beeps). I probably could’ve pushed things closer to 75 seconds on this. Thumbs quite sore after this. The weights really had the setup jump up a bit after I let go and have things off kilter that I kind of stumbled back off the platform. Always a very visual end to the event. Thankful again to have people to help me set this thing up. Put stuff away with assistance and decided after cleaning up and drinking a shake to just drive home since it was dead quiet and just get home to take care of possible chores and have some white noise while stretching out.

February 9, 2023 – Week 16, Day 3

Band Assisted Thread The Needles
mbx10/10
mbx10/10

Swiss Bar Bench Presses w/ bands (+28lbs/+48lbs)
No bands
40x3
Add Bands
40x3
70x3
100x3
130x3
160x3
180x2
200x2
220x2
240x6

One Arm Band Rows
sbx15/15
sbx15/15

Single Arm Dumbbell Y Raises on Incline Bench (Iso Hold)
No Rest
6’sx5/5
11’sx5/5
16’sx5/5
Full Rest
21’x12/12

Single Arm Overhead Band Triceps Extensions (followed by 30 seconds stretch)
mmb+µbx15/15
mmb+µbx15/15

Knees Over Toes Calf Raises (3 seconds stretch)/Deep Squat Holds
bwx15/bwx30 seconds
bwx15/bwx30 seconds

Stretching
 
Comments: Body was still feeling the heavy suit work from the night before. Not sure if I can make up for it with sleep with how behind I feel with work. Needed to get through this workout in decent time as plan was to do training with my younger sister afterwards for contest prep stuff. Honestly, other than the benching, this workout is light weight and less breaking down and more like corrective and refreshing. So first thing was the “thread the needles”. Mini band with the floor mat and switching sides with no rest. No intercoastal or lat tightness compared to last week. I think I focus a bit more on the rotational aspect rather than trying to move the scapulae. I may need to refocus intent on these and work on getting the feeling for both actions of this movement. Then on to the only thing with any real weight with swiss bar bench press. Bands added this time. I asked for clarification on what kind of band tension I should have and suggested go to was 10-15%. Don’t really have a top single weight to base things off of at this point here and last time I did these without a pause I screwed up with having a lower rack height that made it not pleasant for me. I had to reject the band setup since it has been a bit and it came out a little heavier compared to last time I did these for board pressing speed work. I was initially thinking that 250lbs here for the top set (work up in sets of 2-3 reps to top weight of 6-8 with 2-3RIR) but started to reconsider and went with initially 30lbs jumps and triples and then to 20lbs jumps and doubles. So that adjustment lead to 240lbs. This didn’t feel too bad. I think I wasn’t too used to the bands at this point to really know what I could push out for a lot of reps against the bands. I hesitated a little after the sixth rep and decided that I should stop there when I knew I had 3RIR. Would’ve been nice to get two more reps here but I felt this was the smarter choice after last time two weeks ago with the goof up on the rack height. I seem to feel best when not hitting grinding reps really for pressing. So next was a band rows. One arm at a time and for 2 sets of 10-15 reps with like 4-5RIR. Indication was to be having a good stretch and contraction and having my body moving/rotating in the thoracic. I had asked if half kneeling was advised and it was whatever allowed me to stay loose and most mobile. So standing I feel would allow that. I was a bit surprised that I needed a strong band to even be somewhat on point with the higher end of the rep range. Sometimes with these kind of motions I get a lot of tension at the point of contraction when at the hardest point mechanically. Didn’t feel that this time. Also happy that the anchor system I used was heavy/sturdy enough to not be a problem. It does feel nice to have the rowing exercises changed up. Upper back is fun to train and responds well to volume and other things like tempo and then come back and blow away the previous numbers when unencumbered. These did feel good and I made myself take a break between the sets. After this was done, it was time for the Iso Y raises. I had thought maybe last week but nope. I guess Drew wanted these to be more weight as indication this time was to still warm up in sets of 5 reps but to take a 2-3 minute break between the sides on the top working set. It had been more fatigue from the first half that affected the second half. So with getting a breather, I felt I could push these up another notch. Really requires a good bit of bracing and control. The hold for the left arm was tough. I only hit the minimum reps here (12-15). Wasn’t sure how the other side would go. But I guess that has always been the second half and fatigue masks things as this ended up being a bit easier than the first part of it. Just thought it wasn’t I guess. It is always a treat and interesting to see how different unilateral based stuff plays out and how it gets implemented into other things I do in a very dynamic sport with weights. The easier stuff for mobility to end. Overhead single arm stuff with anchor point being around my knee again. This may continue to be a thing through the end of this training cycle. Same band tension and setup and reps and such. Trying to not be so “frantic” with the reps and have them be smooth and controlled. Improve rep quality and intent. Then be active in the stretch when holding. Get the lats, triceps and shoulders mobile but stable. Neither side really felt tighter than the other. Slight aches in the left elbow. The finisher for the evening training session was the knees over toes calf raises with stretch again. Well as best as I can stretch them with my ankle mobility. I feel like getting better. Some aches in the ankles and feet. I was a bit curious how they’d feel after having to do ankle/calf work just the evening before that was equal or greater intensity. Again, hip mobility stuff optional but did deep squat holds but shortened the hold time to about 30 seconds instead of 45 seconds. Put stuff away and got stuff setup for my sister and moved stuff around during that. Put that away and ate dinner before stretching. Iced my knees and wrapped arm for a bit before bed. Need to try and get to bed earlier Friday so I can get out to train Saturday earlier to make sure I got people there to assist. It might make sense to get used to earlier days anyways as show coming up in less than 30 days.

February 8, 2023 – Week 16, Day 2

Warm Up Circuit

Suited Trap Bar Deadlifts (15”, straps)
No Suit
140x2
230x2
320x2
Added Suit
410x2
500x2
590x2
680x6
612x3+3 (cluster reps 20 seconds)

Safety Squat Bar Step Ups (11” box, 3 second eccentrics)
65x3/3
100x3/3
135x12/12
135x12/12
135x12/12

Single Leg Seated Band Hamstring Curls (explosive reps, full ROM)
abx20/20
abx20/20
abx20/20

Kettlebell Tibialis Anterior Raises (3 second holds)/Single Leg Calf Raises (0-5-0-5 tempo)
15x10/10 – bwx10/10
15x10/10 – bwx10/10

Stretching
 
Comments: Feeling better compared to how I felt on Monday. Feeling less sore and like allergies were running my life. As well as not feeling like my mind was hazy. This was going to be a heavy day. Big goals here. Warming up was the pairing of modified side plank lying band clams shells (cause elbow) and the lat band pulls. But just one set of each. Reducing as a month out from show at this point. Trap bar pulls with plan being to work up to a top set of 4-6 with 1-2RIR. Now after reviewing video from the last year they did this show with the car deadlift, I noticed that I forgot to take into consideration that they may be putting a 2x4 under the one section. So pick height could be 17” after all. But sticking with what I’ve been doing as with last year for PA Dutch and then Battle at the Bridge, I had been training for 3” lower than what contest conditions actually ended up being and I ended up lifting like 100lbs more than my best lift in training. Warm up in doubles. Suit wasn’t bad last time after getting used to it. Not as much a learning curve for side handle or elevated either. Both things make it much more user friendly. My plan that was what I felt ambitious was to do 90lbs jumps so that my top set would be 680lbs. I did the math (assuming the same car) and common plate combos (100’s, 45’s, 25’s) and this weight would be within 2% of the top end of my predictions. I did think it might be a bit much, especially with it being a fairly big jump from last session. More a worry that support structures might not be ready for a 25kgs jump. But stuff was feeling good and I got set for it. Here I was thinking this would be a hard 4 reps but really this felt like I could do a possible 8 reps here. I feel that I’m ready for it to be near 800lbs or under 600lbs in hand at this point. Immediately afterwards I feel like crap after heavy suited work. Just because I can move it, doesn’t mean it was easy on my body. The down set was to be 10% less and match the reps of the top set via clusters. So for this, I’d do a triple, rest 15-20 seconds, and then do another triple. Practice work in the event I have to regroup on the pull. Depending on the circumstances, might have to be stuck to the bar. With elevated pull height and my suit not being ridiculously tight (like having to side shuffle to bring feet in), standing up and restrapping in makes the most sense to get air and recover. Notes were that these should move a lot faster than top set weight. With how these felt though, I thought this felt harder than the top set and was moving the same or slower. I took 20 seconds for the rest after how those first three reps felt. But video says these were pretty much speed reps. The suit doesn’t get tired but the user does. So felt good about the top set but not the cluster set (until after I watched it lol). Thankfully that was all for the heavy stuff today. Unilateral leg work to pretty much finish up the session. Step ups again with it being 3x10-12 with 3 second eccentrics and keep it RPE 6-7. Notes were to stick to around 135lbs and just focus on improving quality of movement and intent. Fine by me. It turns out last week I miscounted about every set. So needed to not do that this time around. The added reps did make these a little bit more exhausting but still felt fine. Shorter rests between sides really as well. Worked up a good sweat here. Left side I feel it more loading the glute muscle and the right side the movement just feels easier on the concentric. Eccentric feels about the same both sides. I was slightly worried these would irritate the inner thighs but thankfully they didn’t act up at all today. I guess my hip adjustment got that back in order. Next up was single leg curls with bands. Same as last week with notes indicating dropping a set next week. As I mentioned last time, I stuck with the average band rather than going up despite hitting 3x20. That last set had been a good bit tougher compared to the other two sets. Something about doing reps explosively with full ROM and intent makes them quite exhausting after a few sets. I had thought maybe it was a mistake with how easy the first set was but fatigue built up quick over the sets that the last set was close to last week as far as difficulty. Last thing was a change up. Something new and something old. Usually this is abdominals or grip but it looks like cutting back on the grip more to focus on the events as contest gets closer. Super set to work the ankles and lower legs. So first part of it was the new thing with doing AT raises with kettlebells. In the past, I’ve just tried doing them with feet just off the ground with both legs but a demo video showed using them one leg at a time with foot on the bench and figured that would work better and break things up. RPE 6-7 for 2x10 with 3ct holds. I may have chosen too light here with 15lbs kettlebells. I’ll adjust for next time (assuming these pop up again). These were quite easy (again, erred on light side) compared to the other half of the super set, inverted tempo single leg calf raises. These have been done before but it has been a while and these have been quite tough in the past. 5 seconds at contraction and 5 seconds in stretch for 2x10. I’ve done variations of these but I don’t think I’ve done this particular tempo scheme before. Because of how long it takes to do a set on these, I didn’t feel like I needed to really rest between sides or exercises or sets so I just did them all in one go. Put stuff away and stretched before eating a very rich pot roast. Iced my knees and wrapped arm for a bit before bed.

February 6, 2023 – Week 16, Day 1

Circus Dumbbell Clean and Jerks
30x1/1
45x1/1
60x1/1
75x1/1
90x1/1
Left Side
115x1
130x1
145x1
155x1
EMOM
165x1
165x1
165x1
165x1
165x1
165x1
165x1
165x1
Clean and Hold
185x15 seconds
Right Side
110x1
125x1
135x1
EMOM
145x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1
Clean and Hold
165x15 seconds

Behind the Neck Strict Presses (3 second eccentrics)
45x2
75x2
105x2
135x2
165x4
165x4
165x4

Paused Band Assisted Pull Ups (1 second)
(pin 24)
lbx8
(pin 19)
sbx8

Split Stance Band Paloff Presses (10 second holds)
mmbx4/4
mmbx4/4

Lying Dumbbell Triceps Extensions (3 second eccentrics)
10’sx5
20’sx5
30’sx5
40’sx5
50’sx12

Stretching
 
Comments: I was feeling pretty rough from the weekend. Really sore from heavy stone work. Sunday I did soft tissue work and didn’t eat the best (I got invited out to eat burgers) and just didn’t sleep enough. Woke up Monday with head kind of in a fog and that took until after lunch to start to lift. I was concerned that my adductors had been strained from the deep squat and wider stance to pick up the big stone (it has been almost five years since last attempted it). But doing some stretching and getting my back to crack slightly lead to my left hip to crack too and then a lot of tension was gone almost immediately. Sometimes it is just stupid stuff like that. But all the things didn’t really lead me to feeling like I’d be putting my best foot forward for the session. I had stuff from Friday with work that I needed to file and log for today so using a good bit of brain power I didn’t feel I had at the moment in the first half of the day. Then concerns with my body holding up to the proposed training. As this was the heavy week for the circus dumbbell stuff. Yes, the changes do seem to be working and producing results but I’m always uncertain with just how sore I feel after heavy stone work. Especially since my plan was to revert to the jerk style of lift and I wasn’t too sure if my adductors that were sore (but not as sore now) were cool with the movement. And the sore biceps. Got a bruise on my right biceps the size of silver dollar and no clue where it came from. For the circus dumbbell, I was to work up to 10-15lbs heavier than last time ideally and do 8x1 EMOM. Idea was weight that I felt I could do 2-3 reps at the end. Now assuming things went well, I’d be doing 165lbs or so. I started a good bit lighter with 15lbs jumps. I wanted to make sure that everything was feeling good and that jerks were doable. They were. Second set working up I almost had the dumbbell come out of my hand with how forceful the drive was. I seem to be a good bit better of catching a dumbbell vs pressing it would seem. I also was hoping that the lighter weight start would have me feel like the form work weeks and that the elbow would be less picky with things rather than jumping right in at something the same diameter of the circus bell. At some point, I forgot what I was doing and accidentally did a 25lbs jump and just went with it. Jerks were feeling really good. I was honestly feeling like my form from 2017 days. I just know I don’t have the fitness right this moment to match the speed and reps in a set time at the moment. But the best dumbbell has felt in some time. I wasn’t sure about the staying power as if I went with how I feeling for the “press” I think I could’ve still been fine with 5lbs more or so. This is the first time this training cycle that I felt like I could do contest weight. Like I could do it today. So how the workout was written, I was to do EMOM and then add 20lbs for a hold for 10-15 seconds. Now since there is a sizeable discrepancy between the left and right (it was a bit more even in the past), I didn’t think it made sense to do both sides EMOM (with one side being about 20lbs lighter) and then have to work back up to more than I was using for the strong side. So I decided I’d do that for the left right after the EMOM for that side and then work up and do EMOM for the right side with the hold. So loaded up 185lbs and got it up on the shoulder. I felt that having it up there just in the position wasn’t enough to really hit what I wanted so I got into the bottom of the dip for leg drive with it and held there. So working with more than contest weight for an isometric. And that felt great. Didn’t feel impossible heavy like I can recall these feeling in 2021 coming back from the elbow fracture. Very pleased with that result. Less pleased with the right side. 145lbs was tougher than 165lbs was for the left side. It’s just not comfortable like the left. Feels like certain things are taking the brunt of it. As long as I’m still getting work in and not just letting myself be stuck to the one side. Also as long as I can make it so the light dumbbell for the show is always there as well is enough for now. Had one rep where I mistimed it and had to retake. Hold felt less comfortable for the right side and didn’t feel like there was shot to press it like there was with the left side. That was a good bit of circus dumbbell work. I was feeling that the cleans I was fatiguing a good bit on those but press was feeling strong. Biceps and brachialis were quite sore after all this. This took up a big chunk of the session and then it was on to less technical stuff. Behind the neck strict presses with 3 second eccentrics were up next. Indication was 10lbs more than last time but for 3x4 instead of 2x6-8. And work up in doubles. 30lbs jumps worked for that. I was thinking with how good dumbbell went that maybe I might try to add weight here if it felt too easy. It didn’t so I didn’t haha. It felt a good bit tougher than I was expecting or would’ve liked. The weight and rests set were appropriate for the day as those were tough sets. Moved on to band assisted pull-ups. Indication this will be the last week of doing two sets on these. Same as it has been with a top set and a down set with more assistance on the bands. 1 second holds this week. Top set was to be 5-8 with 1-2RIR and really pushing that. So only thing really for that would be to lower the band tension another level so that was using light band. With how sore my biceps and arms were feeling, I was wondering if this was going to be too much. But it wasn’t, I got my 8 reps on this. Now for the down set, I was to match reps leaving 2-3RIR hopefully. Strong band as I felt that fatigue would be a bit much. These felt good but I think I had too much assistance again on the down set. I keep thinking of how tough reps were with these setups weeks ago. I probably could’ve done this one pin height lower really. Enough of the outdoors. Into the garage for the rest of it. Split stance paloff press against bands again. No changes to these. I feel I’ve got a good tension found for these to hit what is needed. Interesting, challenging and fun little game. Last thing was lying dumbbell extensions. And I thought “boo” when they were back again. I had liked the lying band extensions the previous week and thought those would replace it. Maybe they will alternate or be something different as we get closer to show. Instructions were to work up in sets of 5 reps to a top set of 12-20 reps at RPE 8.5. Notes were that if any discomfort to use 3ct tempo. I was already going to be planning on that to lower the weight I’d need and the reps. Elbow has been feeling better since the second draining but still leery and don’t want things to balloon up again in the elbow. So did 3 second eccentrics and did 10lbs jumps. Definitely seems weight related as far as the strain/discomfort. Put on wrist wraps and a compression cuff for the top set with 50lbs with the goal just being the 12 reps really. Felt fine enough considering. Ate a roast before putting stuff away and then stretching.

February 4, 2023 – Week 15, Day 4

Hip Airplanes (0-10-0-10 tempo)
bwx5/5
bwx5/5

Paused Cossack Squats (5 seconds)
bwx5/5
bwx5/5

Paused Safety Squat Bar Squats w/ bands (1 seconds, +28lbs/+58lbs)
No Bands
65x3
Add Bands
65x3
115x3
155x3
205x3
245x3
245x3
245x3
245x3
245x3

Paused Sandbag Rows (3 seconds, short ways)
205x3
250x3
300x3

Atlas Stone Loads (tacky)
51”
310x1
375x1 (egg)
440xext (22”) (got full extension but lost balance)
440x1 (22”)
55”
375x2 (egg)
375x2 (egg)

Atlas Stone Roll Ups into Loads (55”, tacky)
350x6 (21”)

Backward Sled Drags (concrete)/Sandbag Bearhug Holds (off 20” box)
405x150’/300x60 seconds

Stretching
 
Comments: It decided to get cold again. The audacity. I had to put on layers going out to walk. So plan this time around was pretty much focused on just stones with stuff to build up and get ready and then finish up with hard stuff. However, there were plans to have family visiting and an early dinner. Also my sister was going to train today as well for the show and her training needed to be a bit more varied due to lack of touches and experience with implements. So get out there early and try to get through stuff. However, even getting out there early I realized that that wasn’t really going to work. Especially once I got into stones, I couldn’t really coach and help. So I mad the executive decision to train her through her session so she could beat feet back home to clean up and be with family and then I’d do my best to speed run my training. Able to do some good work. I was a little nervous with training her up for this contest because aiming for fun with competing and what if even with the best I can do as far as training around schedules and limitations if I can’t get all the stuff on point and hit the minimums. Things I can’t really control like lack of sign ups for the show. I know she is also nervous because this a local show and she has a lot of friends that want to come and see. Performance anxiety (been there every single time) but also worry that her friends will be bored. I advised her they won’t, she’s just too close to the thing to not see that this is still a crazy spectacle to watch. They will love it. They still talk about the last one she did that was local in 2016. It is tricky to work on building an athlete and letting them show that potential. Husafell work with the actual implement has been the least amount of touches and that now seems to be the source of stress due to struggling to pick up more than contest weight. Taking away from continuing to improve on other stuff with limited stuff. That was about 2.5 hours and then I had to start my workout. Starting things out was the usual mobility stuff of hip airplanes and Cossack squats. Both being 2x5 with bodyweight. Easy stuff, doing these with no rest between sets and sides and minimal rest really between the exercises to kind of stay warm and hopefully not be feeling too worn. Left side glutes had been feeling a little stiff from the step ups with tempo on Wednesday. Stuff felt fine doing movements. The hip airplanes felt good on my spine and hips. Cossack squats really almost feels like those sensations I had before are nonexistent. Squatting to the right side still got some tightness in the outstretched leg. But I feel I’m getting better at control and getting the mobility and stretch down. Mobility work done and then the stone primers as Drew would say. Squats with ssb up next. Looks like bands on them for the rest of the cycle. 5x3 with same bands I’ve used the past two weeks. Increase weight and decrease the pause time. Indication was next time no pauses as the progression. I was feeling a bit better about squats since the last two sessions had been done and I wasn’t feeling like every rep was a grind. The rack I wanted to use wasn’t available and I didn’t really have the time to dillydally and just used the one that was available. Only slightly off-putting but I guess even those little changes can matter seeing how things went with bench rack height adjustment. I had to force myself to walk around so that I didn’t take shorter than 90 seconds rests like I was prone to do. Moving at a brisk pace here and onto sandbag rows. Set weights for this time around. Essentially 50lbs jumps and sets of 3 reps with 2-3ct holds. Had to adjust slightly as no 200lbs bag. Tried to slow my pace down so I wasn’t rushing through these. Yes, these were to prime for stones but didn’t want to be sloppy. These felt ok. Then stones. So stones I was given a few options to work with here. One was a heavier single than last time and drop down to 2x2 or do same single as last time for 2-3 sets and then do a drop down set of 2-3 or do a heavy double and then do 3-4x1 singles at drop down weight. So a lot of things to work with. So numbers wise, option 2 would probably make sense, same with option 3. However, my goals are bigger. I know that the weights above 425lbs are not the same kind of stones. 22” stones are quite a different beast. If I realistically want to push for something like 490lbs, I’m going to need to be moving the 22” stones. So goal was to do my 440lbs 22” stone (it’s the best of the 22” stones I feel for sticking) for a single and then do 375lbs for 2x2 to 55” instead of 51”. I felt that the best bet here was having somewhat even jumps so I’d do 310lbs, 375lbs and then 440lbs. Plan was not to rush lifts as I knew I wouldn’t be able to do so with 440lbs. The bigger diameter requires more extension than one would think to clear a height. The tacky had been on it’s side and made opening the container a bit of pain. I got to be cognizant of that since I don’t leave the jars at the gym to keep them room temp until ready to use. I wasn’t feeling the strongest on the day with how heavy 310lbs felt picking up. I kind of rushed it to my lap with how it was feeling to try and make up for it and maybe “wake” myself up to another level. I can’t view video until I get cleaned up but it didn’t look like it was slow for that or the 375lbs to come up. Tape was already tearing despite a secondary layer. And this is new tape. Noticing that having a hard time applying the tacky to areas like my biceps, stomach and chest if I’m sweating. Not as easy to add S.T.A.B. to those areas as say Spider Tack. I may need to think about layers like even tacky towel to spots and then tacky. Just anything to help with this size stone. So I had to reapply some tape and tacky and get ready for the big stone. I made this stone in 2010 and every session where I’ve attempted it, I’ve had at least one successful lift. Last time I attempted it was 2018 where I missed lapping it and came back to load it (but it was ugly). I got set and after much breathing and focusing I went for it. That feeling of “weight” was undeniable. I could feel my everything from my forearms to shoulders kind of “stretch” and shudder slightly as I broke it off the floor and felt the weight of it. And I got it up perfectly and used my mobility and leverages to roll it into my lap like a bowling ball return. I thought I had it and the load was just a formality but as I went for the extension, I got off balance instead of the weight being on my midfoot and toes, I was back on my heels and away from the platform. I braced but I couldn’t gauge where I was and ended up dropping it with plans to reattempt. Just the balance issue of such a big and heavy stone. I knew I needed to do some work on the 22” stones. I was a bit in panic mode as I didn’t want to miss any lifts. That wasn’t the plan. However, I had to just tell myself that this wasn’t a true missed lift and was just a “variation”. Because I picked, lapped and did a full extension with the stone. That is like not waiting for the down call on a press or deadlift. Only matters in competition. But I wasn’t going to feel good about not loading the stone proper. Retacked and gave it another shot. You can tell I was feeling that first rep as the getting under the stop was definitely less secure. I just got to be lucky I am strong where I need to be and this tacky really is sticking well. Got squared up and no mistakes this time for an almost uneventful load. Extension still needs work with this size stone. The streak remains unbroken for another day. Down sets I went with the 375lbs stone to 55”. It was too easy to 51” for reduced reps and considering that I just did two singles really with a heavier stone compared to last time at a higher RPE, this made the most sense. These were tough. I mean, the first lift of each was pretty comfortable but the second reps were definitely getting close with the extension onto the platform. Then the last thing for the stones was roll ups into extension. Just one set and goal was to adjust how I did them depending on what I felt was the issue. Pauses or try and move fast. Considering my knuckles haven’t quite healed from the last time I did the extensions with a slight hold, I figured I’d just do what felt good and was controlled. I was tempted to swap in the 365lbs stone that is 22” vs the 350lbs 21” but I figured best to not do that this time and if there is another training session do it then. Despite stuff leading up to this feeling heavier than usual, this actually felt pretty good. Perhaps because someone was using this stone earlier with a ton of tacky on it so it was sticking to my chest good. Definitely was close with the fatigue as goal was to do 3-5 roll ups and then load the stone. I got off balance a little after the last roll up and then went for the load. I can seem to do a good bit of extension with this stone it seems. Cleaning up still is a pain to do after stones. Noticed after stones my adductors were quite sore, especially my left side. Probably from wider stance for bigger stone and getting into a really deep squat like that. It has been a bit. Probably a good thing I’ve been doing the mobility stuff. But it is a little concerning to have it be sore. Guess have to watch it. Last thing was the sled drag into sandbag bear hug. However, it was a bit different in that it was just one set of sled drag rather than 2 sets. This changed things a little in that it wasn’t an even number of runs so weights wouldn’t be back at the start if I started at the close side. So that meant setting things up far away for a 150’ drag with the same weight as last time. Then rest a little and do the sandbag bear hug. Didn’t help it was a bit cold outside. Notes also said maybe up the sandbag weight (had been 275lbs) so I made it 300lbs. The drag wasn’t too bad really but it was just long. Like 75 seconds of work. Nothing I’m not used to. No issues with the adductors. I wasn’t sure on the bag hold. It said 60 seconds and 60 seconds had been tough with 275lbs. 300lbs was a bigger sized bag too. Yep, felt just as awful as I remembered it from last time with less weight. Just murdering the hamstrings. But I toughed it out for the minute. Drank protein shake and put stuff away before driving home to clean up a lot from stones and then have dinner and watch a movie with family. Stretched when I got back home and iced my knees before bed.