February 4, 2024 - February 10, 2024 - Week 8

February 5, 2024 – Week 8, Day 1

Dynamic Warm Up

Axle Clean and Overhead (one clean)
Strict Presses + Push Presses + Jerks
26x5+5+5
76x3+3+3
Push Press + Jerks
120x1+1
160x1+1
190x1+1

Axle Push Presses + Jerks
190x1+1
190x1+1
190x1+1
190x4+1

Band Assisted Pull-ups
abx5 at pin 12
abx5 at pin 15
abx5 at pin 18
abx5 at pin 21
abx6 at pin 24

12” Log Incline Bench Presses
90x10
120x8
150x5
180x5
180x5

Stretching
 
Comments: I think I’m getting used to the extra bulk. I don’t feel uncomfortable and I seem to be sleeping more soundly then I had. Up another lb in weight (and this is with getting full and not eating all my dinner Saturday). I was a little anxious with this session because it was another upper body session and I was already on edge because of how things have been feeling that past two sessions. There had been some drastic adjustments made to the pressing portion on top of the change in exercise priority made for last week. Have to hope that the change last week and calling where I did helped with recovery somewhat and that this will continue that trend. I wasn’t feeling that achy with my joints doing warming up. Did about half of it outside to get used to the temperature as it was going to be all outside. And rather not have layers that could screw with things. Starting things off with axle. I should note that for the time being, the overhead supports for both the log and axle are on hold as those could be the culprit. So like last time with the axle, starting with clean into press. But not exactly. With the shoulders, the thinking was to do push press but warming up with some strict pressing mixed in. At least for axle. I had mentioned that I might try and do jerks for axle so that also added something to the mix as well. I knew there would be a trade off with this in that while less shoulder stress, there would be more knee stress. Hope being that my knees are in better shape and can handle this ask. The first two warming up sets had me start with strict presses, then push presses and finally jerks. Empty bar so 5 reps of each. Definitely out of practice with jerks. But if there was a time to test and build, it would be now with this relatively light weight and having about 4 months to fix things. Short movements with needing to do knee extension never seem to be comfortable right away, regardless of warming up. It just seems that doing it enough times warming up resolves the issue. Similar to the bag tossing. The next set being 3 for each (though it looks like I was only to do 2 jerks). As far as the clean and pull from the floor with the axle, I felt really comfortable. I’m not sure if I’m just feeling more “solid” and “compact” but I feel like I’m a ball of tension and not having any slack like I sometimes feel. It could be doing it from the floor or all the wide stance pulls with the hip circle too. After those first two warming up sets, it became something I’m familiar with from my early days with working with Mr. Westerling in that doing one style of overhead followed by another in the same set. So first rep a push press and then the second rep a jerk. As I was working up in weight, the push presses and jerks were feeling better. The push press groove feels similar to my strict press groove with the jerk being a bit more stressful on the knees and wrists at the moment. Still enjoying the “thud” when dropping the bumper plates on the rubber matt. Had to make sure I didn’t do that on the top double since to save time I’d be putting it in the rack for the next part of the workout. This moved easy, like it should. The rest of the overhead was then rack work. Using the 190lbs weight and doing 1+1 sets. Plan was do three sets and then decide on the fourth set if I wanted to do more reps or not. Allowed to go up to 4 push presses but make sure to end with a jerk that was crisp and easy. This was a little tricky in that not my usual setup for push press/jerks. Usually, I like to walk out the weight but that isn’t really feasible right now with the rubber mat. I also am not going to be able to “walk out” a clean and press so it makes sense to try and pick from the rack and let it settle and then go. My jerks tend to be push jerks and sometimes with a little splay to the side like a bicycle kickstand. I found when trying a full split that spine not so happy with that and inner thigh/groin takes on a good bit of strain with that motion. So for the moment, sticking with the push jerk and potentially doing the short stroke slide split/sploot jerk. The first set I had some expected hiccups. I got off balance launching on the push press like how I’d for a more stable based strict press and had to catch myself and wait a moment before going for the jerk. I had no further issues with the balance here. Four reps was pretty easy for the last set with an easy jerk to finish as well. Overhead stuff was moving good, like it should. But it is really light compared to what I need to be doing for contest so likely working up to 90% of contest if sticking to this rate of progression. And hopefully knees tolerate the increased demand. Band assisted pull-ups followed. I kept the knee sleeves on to keep things warm but also to provide some comfort with all the knee bending to launch weight overhead. The band assisted pull-ups following the plan of same working weight, Doing sets of 5 reps to the top set of 5-10 reps. Add reps when I feel like it and adjust as needed. I’m fine with this staying the same as it isn’t really with me still adding weight to my frame at this time. So it is slightly more than last time I did these. I could tell as I was warming up that things were feeling a little tougher than I’d like and that I wasn’t likely pushing for a new rep PR here. It was kind of last minute decision on that top set whether I only did 5 reps or hit a 6th rep to match last time. I’m really trying to do these with a full ROM and pulling powerfully with the lats. Then time for the last thing; log incline benching. This did not go well last time. So still leery about it. The benching protocol right now being work up to 2x5 and do “speed” work with that weight. For this, that would be 180lbs and working up in 30lbs jumps. With bench, I had just done sets of 5 reps last week working up as I felt pressing was warmed up enough from the strict pressing. With doing jerks and push presses this time, it felt like a good idea to do suggested reps working up. The good news is that this didn’t feel as heavy as it had two weeks prior. But still not quite feeling 100%. The first two working up sets I was trying to get the chest into more. I found that wasn’t really working on the last working up set and reverted to more of a triceps and tucked. I think I was worried as last time doing that my shoulders weren’t really feeling strong and stable and I was pressing out away from myself. The movement still feels unnerving in that sense that there is a “dead zone” sticking point that I know will hit hard. Using a bit of momentum with these on the eccentric, which seems to be keeping the shoulders happy. So this went well enough but not like super awesome feeling. But again, shoulders are recovering still but this is a good sign. Cooked up dinner and while it was cooking down, I put stuff away. Stretched after dinner.

February 7, 2024 – Week 8, Day 2

Dynamic Warm Up

Wide Grip Deadlifts w/ Hip Circle (straps)
135x5
185x3
225x3
275x2
315x2
365x1
410x1
460x5

Hyper Extensions
bwx10

Hyper Extension Holds (Neck Harness & Plate)
10+65x42 seconds

Planks
bw+53x60 seconds

Side Planks
bwx60/60 seconds

Stretching
 
Comments: Compared to coming into this session last time, I was feeling a bit fresher feeling. At least when talking about it muscularly. Knees were feeling a little more achy but I was expecting that considering  things. And the aches aren’t even that much above what I get from doing the previous training. Mobility stuff to start things off. The temperature keeps going up and down around that level where for me it can be short weather or warm ups needed to stay warm. This was a short weather kind of day. Only thing that stood out was the knee joint aches on the squat motions but again, minor. I also did ankle/knee/hip stuff for getting set for the wide pulls. I was somewhat nervous here. I had been sore last time I did these and it had gone better than expected considering. I think with this it was because I had done more knee based things for overhead (and these can be knee intense) and that I had miscounted doing the rdls and essentially went to failure on those. So worries of having taken too much out of recovery going into this and having some discomfort in joints. Again, the plan here is continuing with a slightly heavier then last time top set of 5 reps wearing the hip circle. Still sticking to 40-50lbs jumps and dropping reps as I go. The suggested for this week was 455lbs for a 10lbs jump. However, I felt that doing 15lbs so that I could do that for next time as well to get into the 475lbs range had me feeling like 460lbs was fine. The knee aches were having me feel like I wasn’t in the best position on these and I never really felt like things were moving stupid easy like sometimes sets of this go warming up. That really doesn’t mean anything but the bar moving fast and crisp can certainly have you feeling confident. I know that’s not always the case. Bar was scraping the shins again but not but not taking hair off my knee caps like last time. I wasn’t exactly feeling that these were locked in but I trusted that I was stronger and able to keep having the weight be close to the same difficulty each session and improving. It has worked for adding 40lbs to this already. The holding off until after training for oatmeal seems to be a good idea here with keeping my midsection from being too cramped with the hard belt (at least for pulls that is). Got set and went to work. Made sure I didn’t miscount this time. This is technically the most weight I’ve done for a set of five with a “snatch grip” style. But I don’t really call them that with the wider stance and the movement. I also tend to not do many reps when it comes to these kind of exercises. Feeling a bit more comfortable with the eccentric on these but still a bit cautious about making sure that I don’t lose my brace. So added 55lbs and still having it feel like the 405lbs did that first week. Not getting easier but getting stronger. This was a bit taxing but not as much so on the upper back and forearms compared to the rdls with it being 110lbs difference. I’d like to get to five plates on this for these kind of reps. Doing the most I’ve hit for a single (never truly maxed this) for reps would definitely make it clear I’ve gotten stronger in my mind. But it might not come to that in this particular cycle. From there it was time for the hyper bench hold with the neck harness and plate. Warming up for it with hyper extensions and they felt rough. My posterior chain was feeling pretty darn cooked from the wide pulls. I took my time putting stuff away and setting things up so that I could get some fluids in and give some time for the lower back and to recover some. I had surprised myself last week with not feeling the best after the rdls and ended up hitting a second more than the week before. I wasn’t expecting that this time around. I felt like I was struggling on this and made myself hold out to get over 30 seconds. But it seems that this again was one of those times where I must’ve lost count and dropped like 10 seconds from my count as this ended up being over 40 seconds. That was my target goal to determine adding more weight here. Likely adding to the harness this time as opposed to the hold to the chest with plates. I didn’t take a ton of rest after this to get things ready for the bracing abdominal stuff. I had to get oatmeal ready so I could eat it when I finished up and be able to give myself enough time for my stomach to settle to eat dinner later. Regular planks to start with 53lbs in the backpack. As mentioned, don’t feel need to go above this as this seems to be enough training stimulus. Also my weight increasing little by little also adds to this. Using this time to focus on braced breathing and really getting everything tight, not just the core. It can be a bit exhausting essentially flexing everything for a minute straight. A little rest before finishing up with the side planks. Again, no weight. These felt a little tougher but it could be that was from me being able to really focus and brace even harder. No strange pressure on the left elbow this time. I ate oatmeal and put stuff away before stretching.

February 10, 2024 – Week 8, Day 3

Dynamic Warm Up

Yoke (turf)
180x50’
350x50’
450x50’
550x50’
650x50’/50’

Sandbag to Shoulders
200x1/1
225x1/1
250x1/1
EMOM
275x1 R
275x1 L
275x1 R
275x1 L
275x1 R
275x1 L
275x1 R
275x1 L
275x1 R
275x1 L

Stretching
 
Comments: I was hopeful that with the adjustments in shoulder recovery and just I guess handling stress bit better as of late that this would go better than it had felt the last time I did this particular session. I had managed to get myself to sleep at a somewhat reasonable time but still felt like I should sleep in 30 minutes from when I was planning to get up. Noticed in the last week or two that my heels are cracked and I don’t recall that being a thing before. Maybe the increased walking plus my added bodyweight has something to do with that. Don’t want to get any infections so started lotion treatment and it does seem that even after one night that there are improvements. Warmish out but the sky just gray so it just felt hazy to me. There wasn’t very many people there this time around for training. Started out with the warming up routine. Things felt fine. Some knee joint stiffness (can’t really classify as aches) and the usual with shoulders (left one). Yoke and shouldering session. There was only one person doing the yoke and farmer’s medley but that does take up both lanes and I didn’t really want to wait 10 minutes to start so I decided to use the turf again for this time. As mentioned last time, doing every other session adding weight to this. Work up in 50’ runs and do top set of 100’ with the 50’ down and back. I should note that after weighing out the yokes, it made me realize that there were times I was 15lbs under what I thought I was doing and other times I was 25lbs over. But now I know for all the yokes so won’t have that issue here again. Just did the empty yoke before getting the weight up to 350lbs, followed by 100lbs jumps to 650lbs. Not sure what it was about the training but I was feeling very relaxed working to the top weight. Almost like it came about suddenly and I was forcing myself to not just rush through things. No knee discomfort on these this week. I also experimented with having the pick height on more notch higher. Trying to see if I can handle this kind of weight at my weight and not have myself get compressed so much. Save my back and knees a bit on the pick up. It does seem I can get away with it at 650lbs but not sure with 700lbs. I felt I was slower on the first leg but I think that was more to do with making sure that I controlled the first drop and didn’t go too far and make it awkward to repick. I definitely hesitated more than I would’ve liked here on that repick and didn’t quite have it where I wanted but I felt like I was moving better, even with it not exactly where I wanted it. I’m going to have to be used to that as I will most likely be running up to the yoke at Regionals. Felt similar to how 600lbs felt last time so that is good that 50lbs isn’t feeling like much more here. Ideally doing contest weight in two more sessions on this. Putting the weights away was a good break and active rest before the next bit. Which was sandbag shouldering. I decided to do these this time on the concrete instead of on turf. I don’t know, maybe to change it up and not have to move the bags so much. I was pretty much the only person there as far as strongman stuff at this point so I was free to use the space. Plan here still 5 singles alternating sides done EMOM style. Goal was 275lbs. After how last time went, I had to reconcile and realize that this is already at a challenging point for this exercise for me. Over shoulder and to shoulder are different. And stone to shoulder is different as well. I’ve done 336lbs over shoulder and 306lbs to shoulder with sandbags. So I should probably be wearing similar to what I’d be using when I’m doing 250lbs. I had not been thrilled with how 250lbs had felt last time with how my left wrist had felt and with myself losing focus and screwing up which side I was doing. Things did not start off well with 200lbs feeling way tougher than I would like and having my wrist feel tender already. But I kept at it and added support gear as I went for my midsection. I was not feeling terribly confident as I got done with 250lbs. It was at this moment I realized I had not done the 275lbs bag that was at the gym now. I’d done the old bag that is no longer there and my bag I had brought (which burst I think). This was an underfilled bag so it was looking a little on the floppy side. I also didn’t realize until I got home that I’ve technically not done over 250lbs to my right shoulder for sandbag. So this was going to be a PR. The bag was floppy so I took a different tactic when it didn’t really want to listen to me on the initial pick and then it went up fine. My wrist wasn’t bothering me either. So I guess this will be fine. I let the bag where it lay for the first rep to the left side as that was essentially how I had to have it for the right to feel solid. But that does put it out a little more in front. I got it but it was a little more strain so I reverted to resetting the bag upright as if I was approaching the bag new each time. Right side seemed to be more consistent but when the left side was on, it was super easy. It was however, not super easy the second rep or the third rep. I almost lost it on the second rep. I think it was getting my wrist comfortable and keeping the bag tighter when going for the extension. After having the fourth rep with the left side feel the easiest of them so far, I felt I was going to get through this without and issues. I was wrong. Last one best one indeed. Going for the fifth rep for the right side I felt something “shift” in my right hamstring as I lapped the bag. On video, it is a momentary pause but in that moment I was going through a lot of thoughts. Had I torn something? Was this an injury that would put me out for months? I assessed in that moment and felt that I would continue. I didn’t collapse like the time I tore something in the left hamstring like 14yrs ago and it wasn’t immediate pain like when I tore something in my right biceps 7yrs ago. It felt like when I “pulled” stuff in my biceps and I can work through and around that. So I went forward with the hope that I could finish and I wouldn’t feel more pain or find that the pain stopped me. It did not and I got the rep. My hamstring felt tight and like it was cramping from flexing too hard. But I had to see if I could get this last one. Tried to take as much stress as I could off the right side and managed to finish up with no missed reps. But it was tender and the cramping sensation was making it hard to do my normal gait (especially going uphill). I ate some prepacked food and took some ibuprofen before driving home. Tense while driving but not pain. I messaged Mr. Westerling before I left the gym advising that I pulled my right hamstring but was in good spirits and hopeful it will be ok and that I’d update if anything came up. Ate some more when I got home and stretched out. Thankfully no painful ROM and only discomfort in some parts of the hamstring when in stretched state. Hopefully this is like with my biceps and I’m good to go with rest.