October 29, 2023 - November 4, 2023 - Week 1

 Nationals done but the year is not. I was not really expecting to take the week off from training after Nationals just with how I’d been doing training for the past few years here and how I was feeling. And especially with a quickish turn around for this next competition. But it does seem that the week of rest was warranted. It gave me time to recover and to think. Nationals had been a bit ask on myself and on Mr. Westerling considering where I was feeling mentally and physically and I’m happy with the results in that while I wish to always be at my best, I see that there is improvement and that improvement can continue. But also realize that I wasn’t ready it this year if I competed as open HW as originally planned. I can’t be too bummed about missing out on Arnold invite. I was initially thinking I wasn’t going to even compete let alone be in contention. The rest was needed as I was still getting slight cramps from stressed muscles and having bruises heal. And feeling anxious to get back to training (in a good way). It can be tough seeing people that just competed doing “yolo” stuff and hitting PRs when you are just doing brisk walks. The week off gave me time to plan out workout stuff so that I hopefully don’t run into an issue during sessions figuring things out. Going to be needing to do most of these after work due to additions of things. The last 8 weeks or so had been the bare minimum of things and now adding stuff back in for a more full workout sessions. Too much to guarantee I can get done under 1hr I feel. So that will be an adjustment. Competition is going to be quite biceps intensive and not allow some of the usual assistance stuff. I will be getting like 2-3 touches on some events. Plan is to try and keep weight up and either gain/maintain depending on how things go with the diet changes (currently just below 265lbs right now) and stick to open HW class. Heavier weights and gives me options as far as the bigger shows for amateurs. Hope is to qualify for Nationals 2024 (already looking at the venue, time off and restaurants) so I can have some flexibility with the rest of the year. We know what to take out of diet to get down in weight if needed.

October 30, 2023 – Week 1, Day 1

Dynamic Warm Up

Seated Reverse Band Axle Presses (back support, chin height, 110lbs assistance)
116x5
146x3
176x3
206x3
236x3
266x3
296x3

Band Assisted Pull-ups
sbx10 at pin 13
sbx10 at pin 15
sbx10 at pin 17
sbx10 at pin 19

12” Log Incline Bench Presses
90x10
120x10
150x10
180x10

Stretching
 
Comments: So back to training. I was feeling like training Wednesday of last week but the break was needed for just things in general. Rainy off an on today but luckily not a lot so it wouldn’t really affect things for this workout. It was going to be interesting training after work after the past two months of lunch break workouts as well as having in a good bit of meals in me more than I had been with the attempt to keep weight up and gain. Warming up continues to be the same as it was for prep for Nats. Just been a week since I’ve done stuff besides walks. So some things were a little stiff. Some aches and such. Then training. So this was going to be a bit different in that unlike the back half of last prep everything was just the competition lifts. This will have some variation and more exercises. Starting things off with reverse band work with the axle. Seated with back support overhead pressing. Plan was have bands take 90-110lbs off at the bottom and not that much at the top. And setting the pins at chin height. So with how tall I am, I have to double the bands and even then the weight will come out of the bands a little at lockout. Which isn’t ideal to keep from “bouncing” around but it does mean I know I’m fully handling the weight at lockout. My thinking with this is a way to build for log (similar height) with a different grip. From what I can gather, log will be more singles at a decent percentage. Goal was warm up in triples with 20-30lbs jumps to a top triple that wasn’t feeling like I was grinding out reps. Suggested had been 300lbs. Reverse bands are interesting with how it “feels” like as more weight is added the bands assistance less. The 30lbs jumps were feeling pretty noticeable. I was told I could use belt and wrist wraps. While I don’t “need” a belt for a seated press, I felt it was probably good idea for breathing and bracing because I’d be doing it for the overhead. I went with 30lbs jumps and the plan was to switch to 20lbs jumps but I figured that if I did a 20lbs jump instead of a 30lbs jump at the end, that I might overshoot where I was. It does seem like 296lbs was the right call (6lbs heavier with my axle and plate setup) as I did attempt 316lbs and I could tell that wasn’t happening. As I mentioned, pressing is down but we hopefully will get this back on track. I will say there was some slight discomfort in the right shoulder but I think more just not used to doing pronated pressing. From there the next thing was lat pulldowns. Or was to be but I don’t got access to that. I did try to set one up during the beginning of lockdown stuff in 2020 but it was a hassle and was damaging stuff. And didn’t make sense to get a second gym membership to do some machine work. Or spend several hundred for a setup at home. So I got approval for an alternative that had been good for me with the band assisted pull ups. The plan was something to get the blood pumping in the lats and arms. So a moderate set of 10 reps, working up in sets of 10 reps. So I figured use the heaviest band assistance I had for a single band and just start high up and drop it like 2 notches each set to a decent set. I knew I could do stuff as low as pin 24 and I’d done things as high as pin 12. Since I was to leave like 50lbs in the tank, I figured I could get close to pin 20 or something. That actually ended up being more challenging than I was expecting. But on me there with being a bit out of pull-ups shape. Really haven’t been doing any lat pulldown type movements and my biceps can get quite fatigued when not being made to work for lots of reps. Slight discomfort in the left shoulder similar to the right with pressing. But again, I think more just not used to the movement. I got through 4 sets before moving on to the last thing. Last thing was to incline work. Option or dumbbells or log. I was debating between the two with the pros and cons and eventually went with log because it was going to be the press for the next show and it would be easier to setup and tear down compared to dumbbells at home. So some log work in the form of incline for the closer. This took a little bit of time as this had not been something I had tested out to minimize the setup. I had been thinking of using the light rack in the garage as that has been where I’ve done log incline in the past. But then I realized I could do log incline off the power rack so I had to figure the height for that before getting to work. Similar to the pull ups, this was to be working up in sets of 10 reps starting light and doing a top set that felt like I had 50lbs in the tank. I tried to do a slight pause rather than just use my chest like a trampoline that I know I’ve been guilty of doing on occasion when it wasn’t paused or tempo work. This was to be for chest work. 30lbs jumps seemed to work out pretty well and hit what I felt was going to be the right number. Really the log with 90lbs added. Put stuff away and stretched before eating a large pot roast.

November 1, 2023 – Week 1, Day 2

Dynamic Warm Up

Deadlifts (straps)
135x5
225x3
315x2
405x1
495x5

Sandbag Squats (to 18” box)
112x5
175x5
175x5

Planks
bwx60 seconds

Side Planks
bwx60/60 seconds

Stretching
 
Comments: So first workout went ok. I mean, I didn’t feel like I was crushing it and knew I had to hold back on stuff, despite how eager I was to do things. Because certain things tested were definitely detrained. Namely my chest and lat inserts. Not used to the work or the reps. Even with holding back a good bit. To be expected. And thankfully not a ton of DOMS so I was able move around. Back to doing soft tissue work again. Happy that my appetite seems to be good too. Any ways, I keep thinking the week is almost over for some reason. This would probably be the shortest of the workouts as far as setup and tear down really but not short enough to make sure it was done during lunch break. Wore my Brute Strength Gym shirt since I found out they are closing for good the end of this year. I had wanted to go back some time but just didn’t line up to be convenient. Warming up same as Monday but I could tell things were sore from Monday. The aforementioned lats and pecs but also my quads. I guess from the movement prep stuff after just going for walks on my week off. Didn’t exactly bode well for training with it being a lower body focused session. Some joint aches but not as much as I was expecting. Mostly just muscle soreness. Starting things off once warmed was deadlifts. Competition has a standard deadlift for reps on a regular bar and nothing besides straps allowed. Choice between heavy (675lbs) and light (585lbs) with heavy beating any number at lighter. I know my limits at this time and light option is the goal, hopefully for some reps. The heavy option is just a bit under the max weight I pulled on the slightly elevated trap bar so not likely. Keep expectations realistic. 585lbs isn’t anything for me to sneeze at. It is actually the most I’ve pulled raw in competition on a deadlift bar with straps. Plan was to work up to a conservative 5rm on deadlift. Hope being that my top end strength is there from Nationals and the deadlift focus. But I know that deadlift from the floor is a struggle for me and I’ve not really been doing it. It has mostly been slightly elevated stuff with axle (which I feel puts me in a better position) and then suited stuff for the past several contests. So it will be rusty. What was written out for suggested was to do plate jumps up to 495lbs for the top set. With reviewing what the next workout when this comes around had planned (50-90lbs jump but only triple), I had to access what was realistic and what would keep me from hopefully burning out too quickly. My best set of 5 reps without a suit on a regular bar is 515lbs from 2020. And I haven’t done a real deadlift this style in over 18 months (which coincidentally was also 495lbs). I had mentioned this to Mr. Westerling and he indicated that perhaps 425lbs – 455lbs range. Gave me options. I knew that even on my worst day the 425lbs would be too light so it was really 455lbs or 495lbs for me. It has been a while. Knees didn’t ache thankfully but my quads were feeling sore. 135lbs felt ok. Usually it doesn’t feel great for me, especially if doing some reps. It’s more to wake up and shake off the cobwebs. 225lbs is where I get a sense of things. And it felt so damn easy so I was feeling like 495lbs had to be it. I was doing an odd mixture of plates (metal and bumper). 315lbs and 405lbs felt just ok. Not amazing. I got set for 495lbs and got to work. Bar rolled away from me. Bad habit. I thought I got that resolved but I guess not. Again, been a good bit since I’ve done deadlifts and most of my pulls have been with my jack stands so no bar rolling. Other than that on the first rep, I felt good the first three reps. I think that I was rushing here to get through the set as I was feeling like I was going to have a hard time finishing up with how things were feeling. Fourth and fifth rep were quite slow. Started to feel the “shakes” on the last rep. So I’d confidentially say this wasn’t “conservative” but it wasn’t absolute max. watching the video after the fact it would seem that I was essentially stiff legging these pulls. I tend to get more leg drive but again, that could be from slightly elevated position on the axle stuff. Maybe I’ll be better next time around to continue the progression. The deadlifting was done and put that away. A squat variation was next. Sandbag squats to a parallel box. So 18”. I could use a sandbag or stone but idea was a front loaded box squat and not have the weight resting on my legs. I tend to do that with say a zercher squat lift or when I’ve done sandbag type squats before. So the cue was to hold higher to keep that from happening. No stones at home so sandbags it was. Thankfully I have some of those. Warm up and do 2x5 with a moderate weight. Suggested was 150lbs. I don’t got that so my choices were 112lbs to warm up and then 175lbs. The movement is tough on my lower body. The sandbag weight isn’t that bad really. I’ve lifted twice this to my shoulders on a sandbag. I was breathing a bit from the effort (crushing into my body). Left knee was feeling a little funky from the angle and the stresses. That was it for the weights. Core work in the form of planks. Regular and then side for 30-60 seconds. I’ve done these plenty before but haven’t due to my left elbow bursitis for almost a year now. But it has reducing a good bit since the summer but just not really trusted doing stuff putting pressure on the elbows like that as I’d hate to have to get it drained again. A couch pillow and doing them on the carpet meant no real issues with how much the swelling has gone down since it first popped up last year after Nationals. These were comfortable for a minute. Just a little sweaty. Stretched before getting dinner ready.

November 4, 2023 – Week 1, Day 3

Dynamic Warm Up

Zercher Yoke Carries
200x50’
250x50’
300x50’
350x50’
400x50’
450x50’
500x50’
400x275’ (2 minutes, drops at 50’)

Sled Pushes/Sled Drags (turf)
145x50’/50’
165x50’/50’
185x50’/50’
205x50’/50’
225x50’/50’
245x50’/50’

Stretching
 
Comments: Trying to not let the days get away from me. Feeling like I’m having a harder time making myself go to bed before it gets too late. Not sure if that has to do with having to workout after work again but even on days when that isn’t the case I seem to be doing that. And these workouts are also shorter than what they had been in the past. But feel like in a good spot work/life balance. My dad had a medical procedure (a planned one) and actually seems to have gone really well. I slept in like 30 minutes from the time I had set to wake up. I felt I needed it. I could tell I was feeling some stress from something innocuous as I was trying to think of ways to not have to drive so much for training on the weekends with stuff at home. But the stuff at the gym is going to be the best thing. I was also feeling like the drive out was taking longer when it was only a few minutes longer than the fastest time. The weather has not been helpful with it being below freezing over night and early morning and then ending up like 60 degrees by late afternoon. I got to the gym and I wasn’t expecting many people because a fair number of them were doing a Ragnar run in some desert. But there were people there. The sounds (weights and talking) was irritating me which also would be a sign that I’m stressed as I’m generally better at blocking that out. Mobility warming up felt fine. I was most focused on my knees feeling good. Had felt a little stressed from Wednesday training (squats). Unlike the other two sessions, only two exercises. But I knew these sessions were going to be brutal. Up first was zercher yoke carries. Training for conan’s wheel at the competition. The gym has a conan’s wheel but the arm is too long to do inside so would need to be moved outside and I’d need about 1300lbs in weights to load it up and anchor it and that’s going down a loading docket and then having to return. So not ideal and likely too much hassle. Especially by myself. Maybe if there were more people as it has been over a decade since I last did a conan’s wheel (I did figure out the weight in hand on it incase). But for all intents and purposes, carrying a yoke in a zercher position is likely harder than a conan’s wheel. Last time I did this movement was 2015 when it was an event at 2015 Nationals. Training had been going good for that but then at the show I kept passing out after a few steps and didn’t finish the course (I worked the whole time). Passing out after a few steps is not ideal with conan’s wheel since it’s a drop and you’re done. I know I can gut out good distances on front carry events. But this one has been mystifying. I tend to do well in training. I think it has to do with not getting good warming up at competitions and in the case of 2015, training on a much thinner crossbar. So the start was work up to a moderate 50’ run. Suggested was 50lbs jumps starting empty yoke and aim being 450-500lbs based off my all time best being 645lbs. This was going to be a bit of learning experience. Try and applying things I learned from since I last did this and try some things out. I knew not to try and go fast. Didn’t feel great at the start but kept adding layers of support as I went. I feel I’m getting better at fighting the sleep button and gritting through it. One tip has been to cough to “spike” blood pressure. 450lbs felt a little sloppy but I wanted to do 500lbs. I guess I took that one a little more seriously as that felt easier than 450lbs. Then I needed a good bit to mentally prepare myself for what was next. Because conan’s wheel is for distance. Not just a 50’ run. The plan being take 100lbs off the top run weight and do max distance. Either 2 minutes of work to get furthest with going back and forth 50’ with drops or to do one shot max distance no drops and then rest and bring it back (with drops if needed). Easiest thing setup wise would be the 2 minutes back and forth. Neither of these options was going to be fun. I figured this one would allow me to get more work in and in less time overall. This was not fun. I had a feeling I’d get over 250’ on this. I was dying with like 20 seconds left but I needed to keep working the whole time. Got the jelly leg feeling and my upper body was just about spent. Skin at the top of the forearms was raw from the tape on the yoke crossbar. Wrist wrap on the top wrist seemed to be a good way to help with keeping from dropping. I should mention I didn’t drop it once out of fatigue, it was always at the end points and the last when time ran out. I had to take a bit to cool off/down before I finished up with the last thing. Mostly because of how fried my legs felt and this last thing was literally all legs. The sled push into drags returned. An economical way to get work in. Lots of work but no eccentric. Unlike at my house, I need to use a lot less weight here because it is turf. Plan was to do 5-7 sets of progressively heavier sets of 50’ up and back. These hadn’t felt that great on my knees on the deload session. I set the sled up a little funky so it was balanced (50lbs keg in the middle). I was kind of surprised how much better these felt on my knees with the turf. I did 20lbs jumps and took longer rests after each run. I was debating between stopping at 5 sets but figured that I could get in another jump and still have it be within parameters. That was a good call. Leg sore. Put stuff away before driving home (well got stuck in traffic for a little bit). Wanted to get home so I could get some food and then stretch out.