April 21, 2024 - April 27, 2024 - Week 19

 April 22, 2024 – Week 19, Day 1

Dynamic Warm Up

12” Log Clean and Push Presses
Clean Every Rep
100x5
140x3
Clean Once
170x2
200x2
230x2
260x2

12” Log Push Presses
260x2
260x2
260x2
260x3/245x2

Chest Supported Barbell Rows
135x5
185x5
225x5
Added Straps
275x5
325x5

Bench Presses
45x15
95x8
135x5
185x2
225x2
255x5
255x5

Stretching
 
Comments: I was a bit surprised my weight went back up slightly from last week. I say surprised in that last week I was keeping to the increased calories and this past week had been a reduction of about 1000 calories a day. So for it to go back up was a bit odd. But still under the weight I was two weeks prior. I was feeling overly anxious this day (walking felt good Sunday) and I’m not sure if it was just because of uncertainty with training because of how I felt last time I did log press or combination of having to go into the office for the day the next day (having to get stuff ready and wake up hour earlier) and having to do blood work later in the week to finish up the annual physical. The other stuff shouldn’t be having an impact but never know with how adverse I am to schedule changes regardless of advanced planning. Hell, could even be just that I’m getting closer to competition and that ramps things up as well (I’m banking a lot on placing well enough here). But hopefully it is just this training (though that isn’t great). Warming up was fine for training. I guess mostly I should say. I was little uncertain with my right biceps (it was feeling a little tight) and then my lower back felt a little funky as well. But it wasn’t like it was from me doing anything with the warming up, just how my body was feeling. So hard to say if I was going to have a rough time with log training or not. Log to start out the training. I feel like this is where the anxiety was seeming from mostly. Because 20lbs jump and getting reps. More so with how tough 240lbs out of the rack work had felt and the initial pick of 240lbs for the clean as well. If the easier week of axle was tough, this was going to be tough. I did get to use my regular setup stuff here with belt combinations so I didn’t have to worry about that tactile issue. I remembered this time to do the first set clean every rep. It was definitely feeling like not so much leg drive but hip drive on these. Fabric on shirt was not a good one to do without chalk so I ended up chalking up my shirt. Unlike last time, the last double actually felt pretty crisp so that was nice. I’d have to really screw things up to miss 260lbs double with how things were going. I think partly I was also focused on how I’ve not done more than 250lbs for a double since Nationals prep August last year. I’ve not hit over 270lbs on log in training since then either (but successful for more at competition). This did go well. Pick and clean were strong and didn’t feel overly heavy. Had to let weight settle a bit before pressing but it was pretty automatic. It felt secure unlike last time when the weight kind of rolled and I had to reinitiate the dip for the first rep. But really, this should be the no duh I’m doing this. It was the rack work. I know I could drop the weight down but it is hard to do that when I know that I need to be moving weights like axle if I want to be pressing 300lbs come contest. I’m getting back to that slowly but surely. So again, doubles out of the rack. I’m fine as long as I do at least 5lbs more than last time. I wasn’t sure how I wanted to go with this. I kind of wanted the heavier and just aim for doubles and then see what happens for the last set. I was contemplating just doing a double and then do 245lbs for 5 reps. The first set was just ok, didn’t instill confidence that I could do a 5 rep set with the weight (technically anything over 3 reps would be PR since 2016). Second double was worse in that I fluffed up the first rep but made a good recovery with the second rep. Third was about the same as the first set. I was sticking to the 90 seconds here and decided for the last set I’d rest a bit longer (closer to 3 minutes I think) just to see what would happen. And it was the best set. I called it at a triple as with these rep sets I’m to leave at least 1 rep in the tank. 5 reps would’ve been an all out max effort with how things were I think and that wasn’t conducive to recovery. But I felt like I should do some more so I stripped down the weight to 245lbs and did 2 more reps to equal 5 reps total. It was 60 seconds rest from that triple to that double so drop set in the loosest sense. I already had stuff setup in the garage so that I could move things along. I had adjusted the stuff outside in a way that I wasn’t using weights I needed as anchorage for the indoor stuff for the outdoor stuff. Also meant I could take time moving stuff outside to inside between sets. Chest supported rows to start off. Still doing the sets of 5 working up to top set of 5 reps. There was no issues with the right biceps with the log or here. But I could tell my upper back was feeling the log work and the sandbag work from Saturday as my intercoastal and lats were sore. Did the typical 40-50lbs jumps. Plan was to do up to 225lbs without straps and then do 50lbs jumps for the last two sets so that doing 325lbs for the top set. The working up sets actually felt pretty good. I could tell though that 275lbs set that 325lbs was going to be tough. Lower weights not so much but top range was going to be tough. I was noticing that turning on the hype wasn’t quite there (I had been successful for the log rack work last set). I went for the 325lbs weight and unracking it the weight felt uneven (like the left side was too heavy) so I set it down to make sure and saw it was the same weight and prepared myself again. I managed to get four solid reps before I got a little bit of cheat in my pull to get that last rep. Assuming these are here again, I’ll do the same weight until I get these five reps in a satisfactory manner. Benching to end the day. “Speed” focus with it being 2x5 but with 5lbs jumps. I knew this might not feel the best with how my shoulders were feeling as well as my triceps. My shoulders just felt worked hard and having lifted heavy things for a good bit and my triceps were feeling sore. So not the best combination for benching. Tried to do slight pauses at the top to refocus on each rep warming up. 185lbs didn’t feel heavy on my wrists but 225lbs certainly did. Again, it was a bit hard to bring the hype for these but I feel that I had good bar speed and control. Consistency does feel better but still not 100%. I do kind of wonder if the drop in calories is reason for the harder turning on the tap or if it is just that regardless of things, the peak is in full effect and I’m moving heavier stuff every session and fatigue is accumulating. Put stuff away and ate oatmeal before stretching out.

April 24, 2024 – Week 19, Day 2

Dynamic Warm Up

Front Squats
45x10
95x8
135x5
185x3
225x2
275x2
315x1
345x1
375x1

11” Suited Jack Pulls (straps)
No Suit
135x5
225x3
Added Suit (multi-ply)
315x2
405x2
495x2
565x1
615x4

Hyper Extensions
bwx10

Hyper Extension Holds (Neck Harness & Plate)
20+30x41 seconds

Crunches
bw+25x30

Lying Leg Raises
bwx30

Stretching
 
Comments: Again my body rebelled against being in the office. I didn’t thankfully get awoken with vomit in my mouth like last month but felt like I had really bad allergies and meds kept most at bay I think but then I get home and feel a lot better. And I don’t know if I can just blame the office as I was feeling it even when I woke up and was getting ready. Allergies have been high level a good bit but often I’m fine. But with how restless it was making me, I did end up taking Nyquil to make sure I got enough restful sleep. Mobility work was fine, no issues there. Shoulders stiff, lats sore, triceps sore. Right knee was feeling a little stiff but it was nowhere near how it had felt last time I was set to do this workout. Again, I couldn’t really trust the weather and it was kind of 50/50 with rain. It was mostly sunny but then a really powerful storm would come through and it would be dark and windy. Running the numbers, it appeared I’d likely be hitting my top set when the next one was to come and it was hard to gauge if it was going to be severe weather or not. It was not worth the risk just to have some safeties. I wasn’t expecting to have to bail on anything anyways. So in the garage for training. It wasn’t as warm as it was the last time I had suit work to do so I figured maybe I didn’t need the fans today. Front squats as has been the case. Last time had been working up to 315lbs for a double (which was 50lbs shy of my best) and this session was back to pushing things. Though not a PR for all-time. Work up to single with plan being 370-375lbs. I was banking on 375lbs unless I was in a bad way. I had to do some double checking to make sure that I had the right reps here. Warming up, 185lbs felt heavy and like it was misloaded on the left side. Déjà vu of the barbell rows. I guess my shoulders are feeling the increased log weights. So I kind of had to prepare myself for stuff to perhaps feel heavier than normal on my upper body. I was also trying to keep just the right amount of “hype” so as to be able to give what was needed for the top set when it mattered most. The typical 40-50lbs jumps until 315lbs, then 30lbs. I was a little leery with the way weights were feeling on my upper body and felt a little more lower back than I was expecting with 345lbs. But I figured that with the right excitation for 375lbs that those feelings would disappear. 375lbs is 10lbs under my life-time best front squat (I’ve done more with reversed ssb to a box and to high boxes) and considering how the 365lbs double went two sessions ago, I should be at or above that for a single. I think switching my frame of thinking on these as less of an lower body exercise and more of a testing to assist with overhead with bracing that I’ve taken my time and not stressed out about rushing reps. It was definitely not a max single but I’d have liked if there was less of a grind haha. Took a bit of break putting weights away and tearing down to get ready for the suited pull work. I knew I needed the fans after the front squats haha. Plan here was to again work up to a top set of 5 reps but 2” lower than last session with the suit. So 11” pull on the jack stands. I’m not sure if I’ve ever actually done this height seriously for any pulls. I’ll say that this pull height is definitely similar to pulling from the floor and it has actually been a bit since I’ve pulled from the floor in this stance. It has been a break from floor pulls in any stance due to the hamstring issue earlier in the prep. 13” pull range actually feels pretty good for me. Even 12” I think is fine. But this definitely felt like more lower back getting to the bar and lifting. I wasn’t sure how getting to the bar was going to be with the suit to this lower height. Plate jumps and first two sets nothing on so that was fine. Then into the suit. It is definitely breaking in as I’ve not adjusted the straps and they are feeling looser and I was able to get the bar pretty easily to strap in (getting my feet in was another matter entirely). The pull height was worse advantaged wise for me but the increased ROM meant I could load the suit more even though the top straps are loose. I was very worried with getting my feet into position that I was going to bust a gut and cramp up. But thankfully that never occurred. I followed the same jumps as I did last suited pull session with plate jumps until 495lbs. The jump from 405lbs to 495lbs didn’t feel so rough this time around. After that, it was up to me whether I did 50lbs of 70lbs jump (and then another 40lbs for the top set). I figured I’d go with the same jumps. I was being greedy with trying to keep the same weight for a lower pull height. I was also not taking into consideration that last time I didn’t work up as heavy on front squats. But I talked myself into doing 615lbs because reasons. I did all the prep I do with the chalk and pacing and such to get ready. Took off my shoes to hopefully make the bringing feet in smoother. The suit was sitting differently I feel as lockout didn’t need to be as leaned back but it felt like my timing was off between my legs, hips and lower back with locking out. This could also be from the position being where it is with the bar (weight shifted on the initial pull that I didn’t notice until watched video). But it felt like the suit was having me forward a little or just wasn’t helping for lockout. I got four good reps and I knew after the lockout on the fourth rep that it was going to take a miracle to get a fifth rep. I tried to get my air and try to brace myself like I do for the wide pulls but I could tell lowering it that it wasn’t working so I took a step back to breath and attempted another rep (about 15 seconds break) and it was not going. Oh well. A bit miffed with missing a rep and not calling a weight right after so many weeks of being on point. In hindsight, 605lbs probably was the most I should’ve done. I should be at my best suited pull strength right now but I’d like to be better than that and hit a PR. I’m not sure what the plan is after this but I’m expecting floor pulling and that should hopefully be easier to get the bar and feet in place since it will roll haha. More bruising compared to last time in the legs but not as sore in the hamstrings (glutes fairly sore). I was feeling the pulls and squats at this point and kind of wanted to get through the rest of training. But I figured I should take a break to recover and rehydrate with putting away all the weights I had out and then get the last three exercises done in short succession. Hyper bench holds, warming up with the usual back extensions. Felt good and needed. Posterior chain was toasted but not as much as last time I did suited work. Hold for time but stop 10 second short of failure. Same weight on the neck harness as last week but 5lbs more added to weight held in the row position. I knew this could be short of what I wanted but I really wanted to get 40 seconds here. I notice with these heavier weights that if I can tough it out for like 20 seconds or so, I can keep going. Managed to keep with the 40 seconds theme. I feel I’ve gotten a good bit stronger on these as I recall struggling to get 40 seconds with 10lbs on the harness and 45lbs in the hands. From there, weighted crunches. My abdominals were feeling this session and I was not really looking forward to doing these. Just keep going with good, strong contraction and breaking up the set mentally by chunks. The lying leg raises were actually pretty good and consistent with moving vs fatigue. I’ve been doing good I think with not having these strain/irritate the discs. Mentally breaking up the reps into chunks does seem to be the best method to focus but not realize how many I’m doing. Put stuff away and ate dinner before stretching.

April 27, 2024 – Week 19, Day 3

Dynamic Warm Up

Sandbag Tosses (15’)
30x0
30x1
32.5x1
35x1
37.5x1
40x1
42.5x1
45x1
47.5x0
47.5x0
47.5x1
50x1

Yoke/Frame Carries
(50’ run back, 5’ run up, 18” pick)
310x50’/280x50’
400x50’/380x50’
530x50’/480x50’
640x50’/580x50’
750x50’/680x50’ in 34.39 seconds

Stretching
 
Comments: As mentioned, I did feel a bit worn this week. This is the heaviest week of training so far and I had mentioned there was anxiety with at the beginning of the week. Weather was nice at least but I knew that wasn’t exactly going to be the case for Saturday. I had the fasted blood work Friday morning and that went off with no issues. But I knew that I’d be getting results back Saturday morning. I think I was slightly worried that I’d feel low energy due to fasting and then having blood drawn. I was going to have to deal with possible rain and some restrictions with training as apparently the backlot was reserved for an event and they were also using I guess the loading dock where I did the event medley work last time. So I’d possibly have some logistics issues to contend with. There were things I had meant to do during the week before Saturday but I kept having things that took importance and distracted. So I figured it made more sense to go to bed then stay up to get everything done for the morning then stay up and sleep in. Results were there in the morning and while other stuff had improved, two things had gotten worse and were things that the doctor indicated if the trend had continued that I’d need to be referred to a specialist to find out. So that took a little wind out of the sails for me mentally with expectation of calls and scheduling and such in a way that would annoy me. Allergies weren’t helping so I ended up taking medication besides the nasal spray. I was expecting the parking lot to be full due to the one lot being full but it was pretty open. Which belied the fact there were a good number of people in the gym training when I got there (or were finishing up training). Warming up was fine and all but I wasn’t feeling like being there really. Just kind of gave off and “eh” when asked how I was and just feeling that the competition for this show is going to be really tough. I aim to win every show I do but I’m realistic of my chances with my abilities and the people I’m competing against. But enough of dwelling on that. Up first was bag toss. Similar to last time but a little different. Only being different in that I did it differently than written last time. Last time I was to do max toss over 15’ with 2.5lbs jumps but since it was to be a “conservative” max, I kept it at 16’ so that it would be a max for that height but should theoretically be a conservative max for that height. So plan was to actually do 15’ contest height so I had adjust the setup. There isn’t really anything to secure on this besides the eyebolts at the top and the nails set at like 13’ and lower. So I did my best to secure it to 15’ and got ready. On the assumption that I’d be fine going right at it with 30lbs since it was lower and I was going to be doing small jumps, I went right int tosses. And totally biffed the first toss. Trajectory was off and my knees were so achy. Achy like they were back 5 weeks prior (when I did the first home training due to gym closure this cycle). Which isn’t a great sign as that would be indicative of me not being recovered enough and not being able to get the max power into the tosses. But persist anyways. Also dealing with it sprinkling rain but with how it was, the rain was evaporating shortly after falling. Things move pretty smoothly with the 2.5lbs and then swapping in the 5lbs bags and such. Then time to break with getting all those out of the bag and filling up to 45lbs with sand and going from there. Ideally, I wanted to set a weight PR here at this height but it seemed like a big ask considering how I was feeling. Especially since 45lbs did not go over 16’ like I can often get it to. Then what I got to clear just barely at 16’ with 47.5lbs gave me issues. Mostly it was just getting the arc right as I kept having it go to shallow so coming back down on my side and not over. It was technical issue but not helped by how stiff my knees were. After two misses, I finally got it over. I didn’t want to stop there as I had done this bag to higher. So 50lbs was loaded up. Got about as hyped as I could and gave it hell. It just went over and by that I mean it took the band down with it. I contemplated going for my true goal of 52.5lbs here for a weight PR to this height but figured I’d take this as sign and save it for next time as I know I’ll probably have to do this again. End on a “good note”. This did actually end up technically being a PR as I’ve not done over 47.5lbs to 15’ with this type of sandbag (Cerberus Strength) and my 50lbs bag to this height was done with a different bag (Rogue Fitness). I feel these two different bags kind of handle differently in the air. But in any case, this does tie my training PR toss while I’m feeling worn down. I feel like every other week of bag toss seems to feel the best for me but this training may be necessary with this event likely being the last or second to last event at the show and I definitely do better when this is the first event. I also have to remember that I’m putting more knee joint stress with suited pulls and pushing front squats and implementing jerks. Took my time with putting away stuff from sandbag toss as I knew what was to come. The medley. This took a ton of time and setup last time and had to do it outside. I didn’t have the opportunity this week because of the aforementioned event going on so I had to do it inside where it could be tricky because it was a space hog and I had to possibly work around other people using the lanes potentially. So no rush so that I could mentally prep and get fluids down. Thankfully the people training were done and the person that I expecting to need the lanes hadn’t yet shown up (and I knew they needed to do other stuff before they needed it). With how much moving stuff around and setup needed, it didn’t make sense to do anything besides the lightest I could make the frame and the equivalent weight for the yoke really. Just take up too much time. One of the issues I was going to run into here was that there wasn’t enough space to do the 5’ run up to the yoke. So I had to make due with coming from the side which worked as needed since the main issue with the running up with the need to be quick and efficient being tight under the yoke. With my knees not enjoying bag toss, I was a bit worried that my knees would be sucky here. But thankfully not and I feel I was able to move decently with the run back. Progression here was to be 100lbs jumps for both up to the contest weight of 700lbs for the yoke and 680lbs for the frame. The yoke would only be an issue if I perhaps compressed too much under weight and ended up having the yoke bang into the ground. The frame was going to be the tough one considering it was essentially going to be me doing a snatch grip farmer’s carry with the heaviest farmer’s from this height I’ve done since 2016. And I had done heavy suited pulls with a missed rep. I say was supposed to be 100lbs jumps but I messed that up with the yoke. I accidentally corrected that on the first jump by forgetting to add the 10’s. I was doing 45’s and 10’s which of course does not come out to 100lbs. But I didn’t realize my mistake until I finished the top set runs and starting thinking about it because the guy that needed to do yoke was to start and needed to remove weight. No music was playing and I felt pretty exhausted after the second to last run so I knew I needed to have my head in it for this last run. Get breathing right and chalk up everything. I noticed that my dismount from the yoke I was moving bit more violently and it was almost having my glasses fly off. I got set with commands and went at it. The yoke felt comfortable but I was feeling a little slow and more effort to move forward than I’d like. So with this feeling tougher, I slowed myself a little to catch my breath running back (though I’m not terribly fast in the first place) so that I put in a solid pick on the frame. It was a bit of a struggle but it was going. I felt I was making good pace but about halfway down I felt that I was slowing down and trying to not lose my balance and keep my grip secure. But I finished. Just over 34 seconds. I had hoped to be closer to 30 seconds considering that even though this was heavier that the ground wasn’t uneven. But I got it done and that’s what mattered. Then came the realization that I had been making 110lbs jumps on yoke instead of 100lbs and that I also started 10lbs heavy. So doing the math, realizing that I went 50lbs over contest weight and had done 100lbs more than last time on the yoke. Could also explain why the set before felt like similar effort on the yoke to last time. So finding that out, I was pretty pleased with myself. If not counting the run up, this was about a second faster than my last run with this weight for Nationals last year. I took a bit of time to cooldown with talking with people and eating food before putting away stuff and then driving home to eat some more and then stretch.

April 14, 2024 - April 20, 2024 - Week 18

April 15, 2024 – Week 18, Day 1

Dynamic Warm Up

Axle Clean and Overhead (1 clean)
Strict Presses + Push Presses + Jerks
50x5+5+5
80x3+3+2
Push Press + Jerks
110x1+1
140x1+1
170x1+1
200x1+1
230x1+1
260x1+1

Axle Push Presses + Jerks
260x1+1
260x1+1
260x1+1
260x4+1

Band Assisted Pull-ups
sbx5 at pin 16
abx5 at pin 16
lbx5 at pin 16
lbx5 at pin 16

12” Log Incline Bench Presses
90x10
120x5
150x3
180x2
210x1
225x5
225x5

Stretching
 
Comments: I knew I was going to take a hit with Saturday training. Moving events like that with a lot of setup and moving tend to be exhausting and wear on the knee joints and quad tendons. Meaning that I was going to be tired but have a hard time getting to sleep. I didn’t bother trying to force down meals that day. I got most of them. But I guess that meant that I’d come in a little light for my weekly weigh-in Sunday. Back under 289lbs. This isn’t the first time in the past 25 weeks that I’ve dropped weight but it is the most that I’ve gone down. I am debating if I should try and drop back down to 265lbs but I feel like it would need to be gradual anyways. Sunday was interesting. I felt odd walking and I think it had to do with walking too soon after drinking a shake as I felt like I was having a sugar crash. I try to not walk that soon after it and especially not when it is warm outside. Ended up eating and drinking a good bit when I did get back home. Power also went out twice during the late evening. I was a little nervous for this session. I guess that is kind of going to be case for just about everything going forward as we are in that home stretch to competition. The right knee was feeling a little bit achy and stiff from Saturday and lower calves were sometimes tensing up as well. Right shoulder decided to be a little achy for no reason upon waking up. So not ideal things when plan is the heaviest axle session so far this prep (and since 2022). Warming up seemed to be fine. Nothing I was doing bothered anything. But it was getting warmer and I had to put on the air this afternoon to keep my house from being warm and stuffy. I wasn’t doing anything besides the mobility and warming up stuff in the garage so it didn’t make sense to turn on the fans in there. Just the big fan in the sunroom aimed outside. Setup outside and it was time for axle. As has been the case, continue with adding weight to the top weight and then rack work after that. I had my thinner soft belts this time around so I could go back to how I usually did things. Slight increases in the weights of the warming up where I do strict, push and jerks. Feeling pretty good. As I was working up, I noticed there appeared to be a crack in the patio concrete. I didn’t recall seeing one before so maybe it was thin and I didn’t really notice it. But then it became obvious as I went up in weight that it was new and more and more were forming as I added weight. Baffling to me as I’ve been doing axle before here. I just made sure after each drop that I got rid of loose concrete pieces. Using the bumper plates as well. As long as it doesn’t become a gravel/dust pile I should be good. 230lbs the weight slid down my shirt and I ended up doing a belt clean rather than panic and fight it. Meant that I’d need to make sure my shirt was chalked up for the top set. 30lbs jumps all the way up unlike last week. To make it 20lbs heavier. Even though this should be a sure thing just from how 240lbs went last time, I was nervous. There was hesitancy on this set. The first was I didn’t feel confident I had the right spot on the initial pull to the sternum so I gave it another little bump before going for the rack. Then I held it in the rack a little longer before going for the press. Finally, I held it longer before going for the jerk. I will say this was the toughest so far with the jerk and getting under it without it being a press out situation. With this, I should be good for contest weight come contest time. I kind of wish I wasn’t going for a certain weight at Regionals and just keep building this up. As it is feeling better than log at the moment. Then right into the rack for more sets. Again, I had the option of doing less weight as long as it was 5lbs more than last time. I felt that of the two overhead lifts that axle was more likely going to be successful with using the same weight as the top set clean and press. I knew that the first set wasn’t going to feel great just from experience. Weights felt heavy walking out and I just told myself that was a lie and launched up the weight. I wasn’t too worried about the push pressing part of things, more the jerk. The jerk was technically ugly. Second set wasn’t too much better for the jerk (push pressing was good). I finally got it for the third set. The last set was the rep set. I was really hoping to get 4 reps and then go for the jerk. But I guess it was depending on how I felt. I took maybe 30 seconds longer rest to get myself together. First two reps were solid. I got a little out in front the third rep so had to get my balance and settle before getting that fourth rep. I could feel the triceps getting tired on top of the shoulders so I knew I had like one shot at the jerk. I took two breathes before giving a go and got it up. Not an amazing lift technically but a far sight better than the first two sets had been. I know I said this last time, but this might be the limit for the jerks. Depends I guess on how the rest proceeds leading up to competition. Ate some oatmeal intraworkout before going on to the rest of the session. Band assisted pull-ups. Same as last time so no changes here. Work up in 2-3 sets of 5 reps and then top weight for 2x5. I was thinking this wasn’t going to be so bad and this was more keeping things constant as pushing the events more. I was advised that what I did last time was the goal here. That second set I felt like crap in that I felt heavy and slow. I think that woke me up a bit as once it was time for the working sets, I was ready. Again, felt explosive for that first set and noticed some decrease in that after the first three reps in the second set. So I guess that works. Last thing was log incline benching. Same as last time with 2x5 continuing and adding 5lbs. I kind of knew from last time that these might be not as speedy as they had been at the start once I recovered from the overtrained shoulders situation earlier in the training cycle. Namely because now I’m pushing heavier weights for the overhead. I mean, just added 20lbs to the same workout from two weeks ago overhead. So shoulders feeling fatigue and so are triceps. But not doing sandbag to shoulder every week might have helped a little here. The right shoulder ache came into play here so that wasn’t ideal. Just get psyched up and blast through a set and then repeat. I think the second set actually felt smoother here. Put stuff away and then stretched before cooking up dinner.

April 17, 2024 – Week 18, Day 2

Dynamic Warm Up

13” Wide Grip Jack Pulls w/ Hip Circle (straps)
135x5
225x3
315x3
405x2
495x1
565x5

Hyper Extensions
bwx10

Hyper Extension Holds (Neck Harness & Plate)
20+25x42 seconds

Planks
bw+53x60 seconds

Side Planks
bwx60/60 seconds

Stretching
 
Comments: After how things had felt Sunday with the feeling of low blood sugar likely from the protein shake, I’ve decided to reevaluate the diet situation. I think my concern was not just with calories but had been with protein and insuring enough being consumed to facilitate strength training and muscle growth. I think my dietary stuff was current science in some aspects but like 20yrs behind on others. Namely I for some reason thought 1.5-2 grams of protein per lbs when it seems to be more like 1 gram per lbs. With that metric, I can meet that with no protein shakes with the new foods I added as meals on top of the protein shakes. So trying to do just protein shake before bed and for when I’m competing or going into office (and traveling out to gym to train). I expect there to be some weight loss from that change since it will be a reduction in caloric intake 1160 per day dropping two shakes. I decided on this Tuesday while walking so today is actually the first day of trying it out fully. At this point, only thing I’m noticing is I’m not having to constantly be putting down food with dropping two “meals”. Walking was fine but still feeling some aches in the right shoulder from Monday and right knee. The session itself wasn’t really going to be so knee intensive anyways. Warming up was fine. Typically has been as of late. For whatever reason, I didn’t feel tempted to have the fans on today to keep cool. The temps are fluctuating a bit within the range where I’d need it but seems dependent on if no cloud cover and the humidity is high. Starting things off was the elevated wide pulls. I was somewhat nervous about it. Only because it was tough last time and I’m in the realm of training during the cycle where it isn’t so much the hamstring is an issue but that these are no longer sure thing weights and lifts. It’s a generally feeling of not being good enough when I don’t meet my expectations or hit the goals. So there is that slight uptick in anxiety during a contest prep that while helpful in pushing me past where I was, is also detrimental to just chilling. There is a good bit of relief when I succeed and it builds upon success. As long as it is success. Anyways, the setup here the same as last time with these wide pulls since getting to 13” pull height. The plan was to do 5-10lbs more on these than last time as had generally been the approach with just trying to get a little more and keep progressing. Warming up was the same as last time with it being plate jumps. Knees tend to be achy that first set regardless of what I do and then feels less an issue as the weights get added on. Last time had been without anything besides hard belt due to me misplacing the soft belts at the gym. I had them so I could just do what I’ve done but I decided I wanted to see how the new belt combo felt with pulls. I’ve done moving events and just the new deadlift belt with suited work but not all together for pulls. I feel the soft belt combo of the new set is a lot more fabric and support compared to my older stuff. Also feels a little different so again, there is some sensory issues for me. But seem to be ok. The last working up pull was 495lbs and I was to do 1-2 reps. It did feel a little better compared to last time but not enough that I felt that a double was going to be easy enough to get a set of 5 reps with the planned top set. With how 495lbs did move compared to how the 405lbs had felt as a relief though. My straps were still chalked up from last week’s suited pull so I didn’t really need to add anything. Just made sure that I put liquid chalk on my hands to keep from having slips due to sweat. Again, no issues like that session a month back where I was feeling lightheaded during the set. Felt similar to last time. Got the hamstring shaking going on that last rep. I knew that rep was going when I started it compared to last time. It is possible I had another rep knowing that I could do from last time. So 20lbs added to this variation. Not getting easier but I’m getting stronger haha. Warming up with hyper extensions to get things loose for the rest of the workout. Progression for the neck harness holds remains alternating between adding weight to the harness and weight to what I’m holding in my hands. The weight added to the neck harness makes a drastic difference compared to the chest hold weights. I knew to expect that initial breaking of the weights off the ground and getting into position to feel a certain way. I think my goal on these is to keep getting over 30 seconds with that 10 seconds in reserve but really hope to get over 40 seconds. I tell myself get 20 seconds and then 30 seconds and so on during the set until I’m there. I’ve not really done these to the point where my body is convulsing to maintain so I’m assuming that I’m leaving something in the tank. Only a slight break then as finishing up with the planks. There has been no changes to either of these planks as got a good working weight (53lbs) for the regular and side planks seem to be fine with bodyweight as a training stimulus. They do get me working up a sweat with the braced breathing and full body contraction attempts. Continuing to use these to try and focus on that breathing and body awareness and bracing. Started cooking up dinner and put stuff away before eating, stretching afterwards.

April 20, 2024 – Week 18, Day 3

Dynamic Warm Up

Sandbag Tosses (16’)
EMOM
30x1
30x1
30x1
30x1
30x1
30x1
30x1
30x1
30x1
30x1

Sandbag Rows
175x5

Sandbag to Shoulders
175x1 R
175x1 L
225x1 R
225x1 L
265x1 R
265x1 L
305x3 R
305x3 L

Stretching
 
Comments: Trying to not let my nerves about upcoming training sessions stress me out. What will be will come. Just do what I can and enjoy myself. Walking went well the past two days. My brain apparently has some things to process judging by the dreams I’m having. I generally don’t recall them and even now they are vague. But the one this past sleep seemed to be related to not oversleeping for training. Making me think it was a lot later than it was when it was still 30 minutes from when I normally get up for work. Training from home again due to competition at the gym. This should hopefully be the last one for this training prep. Warming up stuff was good and all. I was a bit slow going with getting ready to train. I think part was just nerves for the sandbag to shoulder at the end of the session and because I had to do some stuff before training that I put off because it didn’t make sense to do it until I was ready for this training session. Felt fine with warming up. Again, this was about a repeat from two weeks ago with it being bag toss and sandbag to shoulder. Bag toss being 30lbs and trying to do 10 singles EMOM and trying to toss it higher and higher if I can (last 2-3 being max effort). Again, the weather had messed with the tower so I had to get it fixed up to train. I felt it made more sense to do my warming up so my knees were feeling ok and not so stiff and then get it setup. I also had to take out the extra weight from the sandbag as I had loaded it up to 45lbs for last week. Now that I had my old and new soft belts, I decided that I’d increase the support every two singles to treat that as my progression. Bag toss I’m still not exactly consistent and this newer setup I have at home is very temperamental. As in that in the past, being grazed by the bag wouldn’t cause it to just up and explode. It does that now so it can be frustrating with fixing between tosses if (when) it happens. Of course that literally happened on the second toss. The uprights remained so I didn’t “freak out” about making sure the cross bar was there for the third toss but did manage to get up the ladder and put the crossbar back for the fourth toss. Fifth toss didn’t go over as it pretty much was straight up in the air. I’m having issues with being close enough and not hitting the setup but also getting the height and the arc. The setup at the strongman gym is much more forgiving in this regard in that it doesn’t fall apart when I get it close. If this was the setup at the show where I can get right up to it then this would be a great toss. So not taking it out on myself really. Sixth toss I overcorrected and made the arc much wider. Then number seven got too close and grazed the setup on the way down and it all almost all came down. Ugh. Too much was down that I couldn’t assume a toss was good with visual input so I took a break to get it setup again before resuming. Figures after all that I graze it again with the eighth toss. I had no further incidents with the last two tosses. Put stuff away and then into the garage for the sandbag shouldering. Unlike last time, I didn’t have to spend a lot of effort getting a sandbag made during the week and days leading up (or break any scales) so that part of things was a breeze. It was a little bit warmer this time around so I was debating if I wanted fans on or not to cut down on sweat. Went with no fans. To start with rows for warming up I did 175lbs. These again didn’t feel that smooth or good really. But it was just work and getting warmed up for the sandbag to shoulder stuff. The plan was to do the 305lbs bag for a triple for both sides this time. Warming up was odd. I say that in that my right side those first two bags just seemed to forget how I did this with getting the bag to the shoulder. So that was a little frustrating. No such issue with the left side. There wasn’t any hesitancy with the bags compared to last time at least for my right side with the hamstring issue. Haven’t noticed the hamstring this past week or this week (other than both being very sore from the suited deadlift stuff haha). I just have to be more deliberate with the pick when going to the right side. I was really nervous for the big bag. I should be able to do this from how last time went. But there is that fatigue of movement and just proving to myself. I know it took a bit longer for myself to get ready to go. My intent had been to control the bag so that it landed in a way that I didn’t have to move around much or change position. That didn’t happen so I just went with it. Brief pause in the lap with the third rep for the right side before going. Wanted to make sure I was secure and balanced. This wasn’t that bad but it did take a bit for me to calm down my breathing so a bit longer between the sides compared to last time. With the left side, the only part where things get iffy is the pick in that sometimes I get it bad and I’m slow or expended more lower back effort than I was planning. The shouldering felt pretty darn automatic once I got it up there. It is pretty obvious which side I’ll be lifting to for contest but I like that I’ve gotten both sides to be about equal on this movement. Ate some food and drank some drinks before putting stuff away and then eating some more and stretching out.

April 7, 2024 - April 13, 2024 - Week 17

 April 8, 2024 – Week 17, Day 1

Dynamic Warm Up

12” Log Clean and Push Presses
Clean Every Rep
100x5
130x3
Clean Once
160x2
190x2
220x2
240x2

12” Log Push Presses
240x2
240x2
240x2
240x5

Chest Supported Barbell Rows
135x5
185x5
225x5
Added Straps
275x5
320x5

Bench Presses
45x15
95x8
135x5
185x2
225x2
250x5
250x5

Stretching
 
Comments: It was good to have that slight break from work with the day off Friday for family outing. Felt like I had an extra day with that. Over 291lbs now in bodyweight. At this point, I guess not surprised that the number increases even if I don’t hit all the planned meals. Maybe metabolism is slowing down. As long as it is no more than 2lbs a week, I think I can handle that and keep up with my conditioning and comfort. Warming up was fine for training. I could tell I was feeling last week training still. Have some contact bruises on the left biceps. Log to start out the training. I knew that this wouldn’t be as easy as axle was from the week before with the 20lbs jump in the top double. Especially since the sandbag shouldering was stressing similar things as far as the pick and lap and there is some effort needed of the shoulders and upper back to place with the style I’m doing. But also just with how rack work in general feels with log. Also don’t have the usual warming up with soft belts and I think that log tends to be more temperamental with that as far as the clean with rolling up. Same plan as it has been with essentially 30lbs jumps up to a top double and then out of the rack work from there. I had a brain fart with the first warming up set as I forgot it was to be clean every rep and did one clean and five presses. Upon realizing that, I proceeded to then do four cleans to make up for it. I got it right at least for the next set. As per usual, knees are achy at the start but start to get better as I go. 220lbs didn’t feel quite as easy as last time but I was also not trying to be as hyped and not wearing the same support stuff (saving for the top double). I was really hoping that 240lbs would feel just as easy for the press. Going from no belt to a belt definitely was a bit jarring on the clean leading up to this. I had a little issue with balance before going for that first rep (I think more the footing on the patio) and it was ok pressing wise but kind of hoped it felt similar to 220lbs. But it was smooth enough. Then right into rack work. Of the two overhead lifts, log is the more likely candidate to have this work be reduced in weight from the clean and press. Just never feels great out of the rack. I will say that getting the rack height right does seem to be slightly helpful in making it not feel so off. I was worried that I’d need to drop this weight (I had stuff set aside just in case) but figured it was best to see if I could get some volume in at 80% of contest weight. It has been a little strange having weight out of the rack feel heavy on my legs but I still get it moving. Definitely noticing these are more effort compared to axle same weight out of the rack. My dad stopped by to drop off some things between that first double and the second. Second I forgot that I don’t walk these out so that was a little distracting. I was not sure if I was going to go for a set of five reps on that last set. But the third double felt better and I took 30 seconds more rest (was doing like 90 seconds) and got a decent set of five reps. Certainly less reps in the tank than before and less than compared to axle same weight last week. Again, this could be from the increased sandbag to shoulder stuff. Could also be from having to hold up a garage door overhead for a bit after training Saturday when my parent’s broke. Feeling fatigue in the shoulders and upper back. This isn’t unexpected from the big jump in weight progression from the previous weeks. This was what was likely the toughest thing for the session. I put away some weights but I didn’t want to do what I did last time with taking a big halt in training to put it all way to then do the garage work. So I did like half of it and then got to work in the garage. Chest supported rows to start off. And still sets of 5 working up to top set of 5 reps. With no end in sight it seems haha. So plan is to keep chipping away with adding 5lbs as I can. With the log work and just noticing the soreness in the left biceps with the contact bruising, I was pleasantly surprised that I wasn’t having any issues with rows today. Sometimes the biceps aren’t happy with me after the sandbag to shoulder and the log. 40-50lbs jumps was the plan and then see how things feel after two plates when I switched to straps. I was giving myself the option of 265-275lbs for the first strapped set and then 320-325lbs for the top set depending on how things were feeling. I was already leaning towards 320lbs just with how I was feeling after log and it seemed a safer bet. But I went with the heavier option as it will make more sense for the next time I do these with another 50lbs jump after that. Definitely feeling like I’m pushing these but I can eek out a little more next time as it’s about the same weight. Benching to end the day. Weight has been decreased to keep the bar speed up and I think also to not have things be so taxing with the increased demand on the event specific overhead stuff now. So dropped down 20lbs and it looks like still 2x5 but with 5lbs jumps like incline log has now. For the life of me, I was having issues with consistency working up with having the upper back braced. I think that had to do with the fatigue with the sandbag stuff. It didn’t feel like it did that much when I did it but noticing it this day. I do feel I got it figured out by the time I got to the working weight. This is probably the first time in a good while that 185lbs didn’t feel heavy on my wrists for the unrack. 225lbs decided to be that weight this time. So with the first working set, it felt light in my hands but I was inconsistent and sloppy. It moved fast but I wasn’t thrilled with that. I can’t be having it like that as being fast and loose could mean injury at some point. During my rest I recalled something I had heard in the past two days about speed work doesn’t mean the set is fast but that the concentric is. I also tend to slow down the set with benching as I fatigue to keep from misgrooving. And when I’ve done floor pressing with chains for speed work I also took a momentary pause at lockout to break up the set into singles rather than reps. So I did that for the second set and that seemed to solve my issue I was having. The reps were pretty much identical and felt fast despite the set taking about 2 seconds longer. So I’m still putting things into use and remembering stuff. Put stuff away and then ate dinner before stretching out.

April 10, 2024 – Week 17, Day 2

Dynamic Warm Up

Front Squats
45x10
95x8
135x5
185x3
225x2
275x2
315x2

13” Suited Jack Pulls (straps)
No Suit
135x5
225x3
Added Suit (multi-ply)
315x2
405x2
495x2
565x1
615x5

Hyper Extensions
bwx10

Hyper Extension Holds (Neck Harness & Plate)
15+25x45 seconds

Crunches
bw+25x30

Lying Leg Raises
bwx30

Stretching
 
Comments: I was still feeling stiff and sore from Monday training, which was already predicated on soreness and stiffness I was feeling from Saturday training. I didn’t think that doing 4 total reps over 300lbs on sandbag to shoulder would have me feeling this beat. But again, could just be the cumulative fatigue of heavy pulls and doing things outside of the comfort zone. Could also be the sandbag building stuff. 20lbs is a pretty big jump with the upper body weights as well. As far as things, it was mostly upper body that was feeling it. So any worries for today were going to be from them being able to support for the lower body. I was reconsidering the weight gain Tuesday walking as it was feeling a bit more tiring than usual. Turns out that’s because the temperature increased by 10 degrees from when I got up and started walking so it was close 80 degrees haha. Mobility work was fine, no issues there. Besides upper body being stiff. Right knee was feeling achy so wasn’t too thrilled about that. Again, I couldn’t really trust the weather and it was kind of 50/50 with rain. So even though it said no rain expected for the next 2hrs, I decided to keep training inside the garage today. I think mostly due to ease of switching gears on the two barbell exercises and figuring out stuff. Front squats as has been the case. I had gotten new j-hooks for the rack that were a bit sturdier. I kind of wanted to see how they felt on this as benching isn’t exactly the best way. The other thing with front squats this time around was that this wasn’t really pushing it so to speak. Matched my lifetime PR double last session but this session was deemed more a “deload”. And by deload, still doing 315lbs for a double. It is 50lbs less. I’m not sure if just a little decrease as treat or if giving a little recovery for the knees/legs with upping the weight on the overhead with leg drive or to see how suited pulling was going to go. I think my dilemma here was how I wanted to proceed with working up and warming up. I got new rehband stuff but it is a bit thicker and snug compared to the decades old worn in stuff I left at the gym by mistake. It fits a little different. I didn’t want to wear it for log clean and press Monday because the belt combo and tightness are not the same and I didn’t want to mess with that. And I had found that belt tightness was pretty important when it comes to breathing and the front squats for me. So I wasn’t sure if I wanted to go naked and then hard belt only after 225lbs or if I wanted to do the sturdier soft belt only. I eventually elected to do the first option. My right knee was achy so that was distracting and annoying. I know that it can be weather related as well as cumulative stress from lifting. For whatever reason, it usually seems to shut up when I put on or add midsection support. This was probably the least awful 275lbs has felt going from 225lbs. I was trying to not get super hyped up for this double but I also didn’t want to be too blasé about it as to make it be tough. It doesn’t need it and I wanted to save the energy for suited pulls. It did feel tougher than I would’ve liked but video says bar speed was smooth. So I guess I accomplished what I meant to here. So tear down and getting ready for suited pull work. Initially not suited pull work as the plan was still decreasing height of the pull and doing a set of 5 reps. But seeing as how I was trying a new suit out (that was multi-ply) with a different rigging system, it makes sense to give time to break in the suit and get used to it. So still decreasing the height and set of 5 reps but now with a suit. I kind of knew what to expect with suit work but I am like 20lbs more than I was when I last put on a suit. No suit for the first two sets working up. I was thinking of using the briefs but I was 30lbs heavier than I last used those and it seemed like way too much effort for just two warm up sets so scrapped that. Even though it was only about 70, I had three fans going because I know how much I exert on suited work and need to keep cool and hopefully not sweat so damn much. Pulls were feeling easy and then time for the suit. I can’t get the suit straps to be very tight by myself as I can slide them on and off by myself. Which is fine for training alone and means I have some tightness I can add at competition. Despite the straps not being that tight, I am able to make the rest of the suit tight and keep the legs from riding up with the rigging system of threads. It was a challenge getting to the elevated bar. Really had to fight my legs in. Probably didn’t help that I couldn’t roll the bar in with being on the stands haha. Moved like nothing but so uncomfortable. I added a belt for the next set. This was testing out a different kind of belt since my other hard belts were too small with this thick a suit to work. It provides compression and something to brace on but isn’t as thick I guess. But I felt I could breathe well. I was getting better at getting down to the bar each set. Definitely started to feel heavy at 495lbs and could tell the suit was fighting me with staying in position. I was feeling really good with 405lbs and was thinking of doing like 635lbs for the top set (suggested was 585-605lbs). But I knew it wasn’t wise to do that after 495lbs so did a single with 565lbs to hopefully get ready for a top set. It was ok but didn’t instill confidence. I was also not really able to check video here as I was keeping the session recording so I could see it back later with this being the first session in this suit. Perhaps I was biting off a bit too much with going for 615lbs. I felt like I had to do more than what I was doing without the suit for it to matter. I know that isn’t the case when starting out. But my deadlifting has been feeling stronger since the hamstring pull that I was feeling like I could hit a PR at the competition. I got set and had stuff chalked up and went for it. I managed the five reps. As with suit work, it feels heavy but moves well. There was fatigue going for that last rep and I was close to having to hitch the last bit to get my hips through. I’d say this went well for first time with this suit. It was good to get out of the suit to finish up the session. My hamstrings, glutes and quads were sore. Hyper bench work as per usual but back to getting to use more than just bodyweight for resistance. The usual back extensions to warm up. Felt good and needed. I could feel the fatigue in my glutes and hamstrings from the effort put in on the suited pulls today. Like last week, the name of the game was hold for time but stop 10 second short of failure. Same weight on the neck harness but 5lbs more added to weight held in the row position. I knew that I may be pushing things here just with how sore the hamstrings were feeling. It was feeling like 20-30 seconds but I got through that initial period and got into the 40’s before calling it. My self counting was actually accurate this time around. From there, weighted crunches. I decided to go up to 25lbs this time. Plan being 30 reps but 25 reps was ok too. I was kind of surprised that 5lbs felt like a big increase here. It could be that my abs were also having to fight very hard while in the suit (which is why braced breathing from full contraction planks helps). Breaking up into chunks got me through it as I was feeling run over. The lying leg raises were actually pretty good comparatively. Maybe visualizing that I’m not just lifting up but that the motion is like the crunch in that an arc motion was helping with getting the feel right. Cooked up dinner and then put away stuff before eating and then stretching.

April 13, 2024 – Week 17, Day 3

Dynamic Warm Up

Sandbag Tosses (16’)
30x1
32.5x1
35x1
37.5x1
40x1
42.5x1
45x0 (miss)
45x1
47.5x1 PR+2.5lbs

Yoke/Frame Carries
(50’ run back, 5’ run up, 18” pick)
300x50’/280x50’
400x50’/380x50’
500x50’/480x50’
600x50’/580x50’
650x50’/630x50’ in 27.88 seconds

Stretching
 
Comments: Rain had been off and on the past two days and it was such that the sky was so thirsty that often the dampness from the rain was evaporated before you really had a chance to check on the rain. Which worked out well for me as I definitely needed the walking around to get my back loose and my knee joints to feel ok. Not a ton of bruising from the suit in the spots it was on but there was a large one (still present) right above my left knee. But I don’t think that is really “suit” related. Trying to keep a healthy distance with work and life this week. I can tell just from this week that I perhaps need to get a little more rest. I figured it made more sense to go to bed then stay up to get everything done for the morning then stay up and sleep in. It would behoove me to get out to train sooner rather than later because while the things to do weren’t many, they were going to be more time intensive this go around. Windy as a bastard out today but the drive out was fine. I arrived at the gym and saw that the band was not connected anymore so I was going to have to fix that before I started. There were some people training today but I’m not sure if it is really anything toward a particular contest. There are some people that are competing next weekend I believe (so another at home session next Saturday). Warming up felt mostly fine. I got a little distracted and ended up doing some stuff out of the usual order. Up first was bag toss. A bit different from what I’ve been doing here. It has been for the most part just EMOM singles with a set bag weight. Sometimes two clusters broken up. But this time the plan was to work up to a conservative max with 2.5lbs jumps. In the past when it was several bags working up, I’d just do 5lbs jumps with the variety of bags available. I had bought last year three 5lbs sandbags to adjust weight as well (and to get the heaviest bag up to 75lbs if needed). I didn’t have 2.5lbs but as luck would have it, my busted up 2.5lbs plate that was held together with duct tape was not holding up anymore so I wrapped that in duct tape and it came out almost exactly that. Now the suggested plan was start at 30lbs and increase 2.5lbs and rest as needed. Contest is 15’. But I know with tosses that I’m not so good with calling what is and is not a max effort on them. So I figured that going for a max to 16’ should for all intents and purposes be also a conservative max for 15’. I had an easier time with the toss tower this time around with adjusting so that is good to know as I do intend to lower it the next time for 15’. With increasing weight each toss, I felt it didn’t make a ton of sense to do warming up tosses and such as I was starting so light and it seemed to work out fine with doing no warm up last weekend. I am feeling more fatigue in the lower back and such with the increasing weights on deadlift events as well as the weights being clean and pressed and sandbag to shoulder. So there was some worries that I’d be too fatigued to put in a good effort. But I had managed to get 5 good tosses with 45lbs two weeks ago. It is a bit tricky with rest and being good to go with adjusting the weights. I’m glad the 2.5lbs weight didn’t break or cause damage to the bag. Once I got to two of the 5lbs bags in there with the 2.5lbs weight, I had to empty them out and then load up the sand I had brought in bucket to load up so I could go heavier. I was also gradually adding support gear to midsection (soft belts were there so now I got two of them). I think the down time from getting the weights out and then putting in the sand resulted in my initial miss at 45lbs. My arc was off and it had height but it came down on my side. Without eyes on it, I can’t tell sometimes so I checked the video to make sure it was a miss and then went again and just got it over. It wasn’t exactly looking like this was the day to try and hit a PR. But I went and did it anyway. And I barely got it but it went over. This had been my goal to hit to that height this cycle (but ideally for a few singles). The rest of the session was going to arduous with the event itself and setting up. Usually I just have a break between events to get a little swig but with how this was, I ended up getting two decent drinks down. This was the time to do medley work for Regionals. Yoke 50’ and then run back to the start and do frame carry for 50’. And also with a 5’ run up to the yoke. A lot of moving and lot of trying to make up time with going fast on things I tend to like to take my time with and brace. So the plan was to start with “empty” implements and do 100lbs jumps on each. Initially I was looking at doing what I had been doing with the frame doing makeshift and then swapping to the big frame after 476lbs or so. But I realized that it was going to be a time vampire and equipment hogging as I’d need to have stuff setup for outside since I can’t do the big frame inside so I’d be using two yokes and a set of farmer’s if I didn’t tear down right away. So I decided that it probably made more sense to use the makeshift frame for everything as it was 1” lower than contest implement and a little more open so closer to simulate the transitions. But I didn’t factor in other people using the lanes and unfortunately, this requires two lanes. So my hopes of doing this inside so I didn’t need to hand truck and carry a bunch of weights and implements outside were dashed upon the rocks of other peoples ignorance. But not seriously, I can’t monopolize the equipment and space. So since it took up a lot of time/effort to get things setup outside, I forwent the usual “empty” and “casual” runs as kind of had to do that a bit here. That first run, my knees were pretty stiff and I could tell I needed to lower the pick for the yoke by one notch due to the uneven pavement. Frame felt good. Making sure to practice that run up and not rush things as that was surprisingly tricky two years ago at Regionals. The 100lbs jumps were more noticeable on the frame vs the yoke because of the pick and wider grip. I don’t think I’ve actually attempted more than 480ish on this setup of frame before. I was also testing to see if my newer belts worked well for support and breathing and mobility here. My options with the top set were to do between 50lbs under contest weight both implements to contest weight. The ego would like to do contest weight but I figured that the lower end made the most sense as this was the first time and I know the running back was going to be adding to things as well as again not really pushing this particular frame and feeling beat from increasing weights leading up. I know I probably have two more shots at this besides today and those can be contest. I’ve done under contest weight before and hit PRs for contests. I got Andrew to time and give commands for the top run. Timing hasn’t really mattered until this point anyways. Yoke went pretty well I think. The shove and go probably the best thing for the transition as likely rubber matting. I can be quicker on the run back. I think there was some hesitancy in the run back to mentally prepare for the pick on the frame as it had felt pretty tough on the weight before. I can’t rush this pick for frame. I’d say not bad and hopefully I can make contest weight feel like this next time. I made sure to cool down and eat something before I spent a long time putting everything away before driving home to eat some more and stretch.

March 31, 2024 - April 6, 2024 - Week 16

 April 1, 2024 – Week 16, Day 1

Dynamic Warm Up

Axle Clean and Overhead (1 clean)
Strict Presses + Push Presses + Jerks
46x5+5+5
70x3+3+2
Push Press + Jerks
100x1+1
130x1+1
160x1+1
190x1+1
220x1+1
240x1+1

Axle Push Presses + Jerks
240x1+1
240x1+1
240x1+1
240x4+1

Band Assisted Pull-ups
sbx5 at pin 16
abx5 at pin 16
lbx5 at pin 16
lbx5 at pin 16

12” Log Incline Bench Presses
90x10
120x5
150x3
180x2
200x1
220x5
220x5

Stretching
 
Comments: April and it looks like mostly rain. Just have to work between the rain showers I guess with training. It was a nice weekend and the past week of training had been good. Sunday was needed to reset and prep for the coming week (annual physical, changes at work, training). I was very surprised that I was still adding weight despite the disruptions in schedule resulting in changes in meals and I know I didn’t get all the meals in that week. Finding out as soon as I got into work that the thing everyone was stressing out about for weeks was given an extension for an additional 3 months at the 11th hour meant that what was to be a very stressful week was back to just a regular week. So that was nice, especially with the routine adjustments going forward. No issues with warming up. I was a little leery about my right knee as it had felt sore randomly during the beginning of my walk on Sunday. But thankfully nothing and I felt fine. This is the axle week for the start of the pressing session. Plan being as it has been with working up to a top complex two reps and then out of the rack for several sets. So the same as it has been. But this phase seems to be focused on a harsher/drastic increase session to session compared to before with the 10lbs jumps. As now it is 20lbs jumps. The expectation is that hopefully I improve on the from the floor stuff with that kind of increase but if not for the rack, I can go with smaller jumps as needed. My knees were a little achy in setting up for the pick up on the axle. But no issues actually doing the movements. I’m getting used to axle cleans and not getting so hung up on the bar position. I’ve tended to have it very close to my shins but I’m finding that with the improved back strength that having it a little bit away actually works better with getting the bar path right so that I’m not hitting my belt. Warming up was going well until it was time for me to start adding support gear like the soft belts and such as I seem to like the gradual approach. But apparently I must have left my soft belts at the gym in my distraction/rush on Saturday. And worse was that the gym would be closed Saturday and Sunday because of the two day powerlifting meet so it would be two weeks before I could be out to find them (assuming they don’t get misplaced during the meet). So I guess I’m ordered a new set just in case. I’d been thinking about it for a few months as my belts are falling apart lol. I already had ordered other stuff so might as well. So this meant warming up was a little different. I didn’t want to add the hard belt right away as I was saving it for when I got above 200lbs here. I forgot how “odd” it feels with just the hard belt and nothing between that. A sensory issue. 220lbs didn’t feel as easy as it did last time but I also wasn’t trying to treat it like the top set as it wasn’t. I had another 20lbs to go. I chalked up my shirt for this one. I was also aware that I might over pull it like I did last time and be ready to accidentally get it at the spot right away. It was also misting a little bit so there was some worry added of slippage. But expecting what could happen prepared me and I was ready for it to end up higher on that second pull. The press felt fine and I feel the jerk felt better compared to last time with 220lbs. Rack work after that with the same weight. Now if for some reason I felt that 240lbs wasn’t doable for it to be smooth reps, I could do less but ideally at least 5lbs more than last time. So 225lbs to 240lbs. With how things were feeling, 240lbs should be just fine. I got the right rack height this time around. That first set I was maybe second guessing things as it felt heavy unracking it and I ended up pressing out the jerk. So maybe this is the limits. But I know that I tend to do better as I go with these out of the rack sets (and often with several sets and shorter rests) and stuck with it. And I’m glad I did as it did get easier feeling and I was having managing to get under the jerks well. I was doing about 90 seconds rests here. I did have a little bit of stability issue with the last set for reps but it was controlled and I feel I could double those reps. I was not sure with the jerk that set after the push pressing but I nailed it. I felt good about this. I’d say this is the first workout I’ve done for this prep where I’ve felt like I could get back to doing 300lbs or more overhead. I forgot that I could totally get some oatmeal ready at this time for when I finished training. So I did that and then got ready for band assisted pull-ups. A little different here but understandable why. The plan is to increase intensity of the events and decrease the assistance stuff as we get closer. So instead of working up in 4 sets of 5 reps to a rep set, I was to do 2-3 sets working up and then do 2x5 with the top set. Try and pull explosively and control. Less overall volume but two sets at the working weight set and have it easier but more total reps at that intensity. I was not entirely sure how this would go as I was not really certain the biceps were going to be too pleased after the heavy sandbag to shoulder. As I’ve pulled the biceps a little when they have been overworked before on this exercise. I did not have that happen thankfully. Felt explosive for that first set and noticed some decrease in that after the first three reps in the second set. Left shoulder was feeling a little tight. Last thing was log incline benching. Same as last time with 2x5 continuing and adding 5lbs. Idea to keep progressing and keeping things “speedy”. I had a feeling this wouldn’t be feeling as speedy as last time. Namely because I’ve added 75lbs to the sandbag to shoulder from last time I did these and 20lbs added to the axle work from the last time. But this should all be fine. Shoulders were feeling a little more worn compared to the past few sessions of these. But the joints didn’t hurt/ache and it didn’t feel like the weights were going to crush me like they did when these were sucking. Put the Mortal Kombat techno theme on for the sets to get me feeling excited. I got them done and they were speedy but I could tell the other stuff was adding up. Ate oatmeal before putting away the rest of the equipment. Stretched and then got dinner ready.

April 3, 2024 – Week 16, Day 2

Dynamic Warm Up

13” Wide Grip Jack Pulls w/ Hip Circle (straps)
135x5
225x3
315x3
405x2
495x1
555x5

Hyper Extensions
bwx10

Hyper Extension Holds (Neck Harness & Plate)
15+20x51 seconds

Planks
bw+53x60 seconds

Side Planks
bwx60/60 seconds

Stretching
 
Comments: April weather makes more sense to me. It is more than likely going to be rainy and hope that it isn’t a downpour at the times when it is not convenient. The day before it was a downpour during my lunch break but had stopped around the time I got off work so did my walking after work instead. I’ve added some stress with trying to take a day off to do a family thing on a week day. It should be something I enjoy but I know that deviations from the “schedule” will impact me. Ended up not having any issues with physical (but blood work for end of the month so see then I guess). There was some feelings from the last training session but not as much stiffness as I was expecting. Warming up I guess felt fine. It was cold and rainy so all the stuff done inside. This was also the week where it wasn’t stuff that really needed to be done outside and if anything, would make the workout longer. It does seem that the hamstring aches and hesitations are gone doing the warming up stuff. Knees tend to be stiffer with the increasing bodyweight and increasing weight on everything. Everything is above 80% of contest at this point. Time for the wide pulls. I guess sticking to the slightly elevated (13”) for these going forward. It does seem to be a good height for them with my levers and being able to move weight. So going to be using the jack stands for a bit longer. It appears that I will be alternating between these and suited work (gradually working to floor I guess) as need a bit of time to break in the new suit. Since I was able to do as much as I did last time, the warming up was changed to be similar to my conventional stance pulls with mostly plate jumps. The plan was to do 5-10lbs more on these than last time. I think I was a little cautious with the hamstring just because it was going to be more weight and all event work is now pushing things. There was also getting used to just using a hard belt until my new soft belt shows up (or I get my old one from the gym if it is there). I do think it had less sensory issue compared to when I was using the axle. Likely due to having to bend over more for that. I don’t think my knees were feeling as achy as they did at the start of last time for these. It is weird not having the soft belts working up. Again, my right lat was feeling pretty stiff with breaking weights off the ground but stopped with adding a belt. I was trying to get these pulls done in a way that I was getting a good idea of where I was and know what I could do when I wasn’t trying to keep calm and unbothered. The last working up pull was 495lbs and I was to do 1-2 reps. I figured that it was likely I’d just do a single to see. I’m not 100% sure but I feel that this didn’t feel as easy/good as it did last time. But even still, I felt that I should be able to do 10lbs more than last time (also still waiting on a replacement 2.5lbs plate). I knew from last time that I should chalk up my hands (the straps were plenty chalky from last week). So this was challenging. Compared to last time, I didn’t feel like I was going to pass out at any time and I didn’t feel like my grip or the straps would slip on me due to fatigue holding for so long to get my air and regroup after each rep. Since it is something I’m to be controlling with the eccentric and such. Got the hamstring shaking going on that last rep. I was not 100% sure that rep was going when I went for it but it did. I don’t think I had another rep in me keeping with the controlled nature. Maybe if I set it down and reset and took a few breathes. It was tough but nothing went. My form was good and my body held up to it. I think I can get another 5 rep but perhaps after that maybe drop down (either weight or reps) but not sure what the plan will be in the last month of training. I did put some weights away but only a little. Enough that I could get things setup so that I could do the remaining bracing based exercises with little rest. Warming up with hyper extensions to get things loose. Needed that after those pulls. This time I was to do 5lbs added to the neck harness on top of what I did last week and hold for time but leave time in the tank. As in leave like 10 seconds before failure would happen. That can be a bit tricky with these kind of things. This was going to be interesting with this being the first time I’ve put more than 10lbs on the neck harness. The added weight was definitely noticed and I was worried I’d crap out at 20 seconds but I just kept going. My slow counting had me at 45 seconds when I called it but was about 6 seconds slow for actual time. So I’d say pretty good that I was probably good for a minute here. Lower back was stiff from the pulls as I moved on to the abdominal stuff. There has been no changes to either of these planks as got a good working weight (53lbs) for the regular and side planks seem to be fine with bodyweight as a training stimulus. They do get me working up a sweat with the braced breathing and full body contraction attempts. Ate oatmeal and finished putting away weights before stretching out.

April 6, 2024 – Week 16, Day 3

Dynamic Warm Up

Sandbag Tosses (16’)
EMOM
30x1
30x1
30x1
30x1
30x1
30x1
30x1
30x1
30x1
30x1

Sandbag Rows
175x5

Sandbag to Shoulders
175x1 R
175x1 L
225x1 R
225x1 L
265x1 R
265x1 L
305x2 R PR+5lbs&1 rep
305x2 L PR+5lbs&1 rep

Stretching
 
Comments: With the changes to this block of training from the last with exercises for the Day 3 sessions, it meant that some things made less sense than before and other things made more sense. With a changing and consolidating, it didn’t make sense to drive over and hour one way to train at a gym if I could do it at home with some adjustments. It made sense when it was one way and with the changes, it no longer did. I had ordered stuff to hopefully arrive a few days before Saturday so that I could prep ahead of time as it would involve time and effort and I’d prefer taking some time to rest. I had gone to Home Depot to get replacements for the destroyed parts of the toss tower and 300lbs of sand on Sunday and did most of the work on Thursday evening before finishing up Friday evening (because I broke my scale Thursday). Friday was a deviation from the norm for me with going to the National Aquarium with family. I think it has been over 20yrs since I was last there. Some stuff the same, other stuff changed a lot. I went not so much for myself but to be there and see my nephews have a good time. So a day off work for that. Got off the eating routine for the day and figured walking around the aquarium for a few hours counted as my walking. I was not too sure how my training would go as I was feeling really tired off and on when I got back and figured I’d go to bed somewhat early and just wake up when I felt like it. I should be good as the rain wasn’t expected but for a little bit early and then not until later in the afternoon. The sleep felt good but I was still nervous about training. Warming up stuff was good and all. Today would be bag toss and sandbag to shoulder. Bag toss is I guess every week but one week light (this week) and the other week heavy. And by light, 30lbs and trying to do 10 singles EMOM and trying to toss it higher and higher if I can (last 2-3 being max effort). Max effort put into a toss can be tricky. The weather this week had caused part of the toss tower to disconnect so I had to fix that first. I figured it was best to leave the ladder out just in case. These new pieces for whatever reason aren’t as “secure” as the old pieces were. Normally I’ve been doing a bit of warming up with swings and tosses but that has been with working to heavier weights where it isn’t a sure thing and often after a long drive. This is home so not really the same and it is only 30lbs. So I just went right at it here. Plan was to do the first four reps with no “support” (testing out new soft belt) and then do three with soft belt and last three with the soft belt tightened. Right as I was about to start, it hailed for a few seconds and then stopped. First two tosses were fine, the third the arc was a little too narrow so it grazed the top of the upright on the way back down and knocked it off in a way that I had to take another piece off and had to wait until there was enough time to get up the ladder and fix it and get back down. I ended up having to do this twice during the session haha. I got a bit too excited for the last one and made the arc really wide. I’d say the seventh and eighth toss were the highest and best. Put stuff away and then into the garage for the sandbag shouldering. This had been the pain in the butt that required work before the session. I had been trying to get the new sandbag to be 300lbs (over was fine, under would be unforgivable) for these next two home weekend trainings. My scale broke when I was checking to see if 300lbs and had to wait until Friday afternoon to check and it said it was 303lbs. I had used the scale to get the toss bag down to 30lbs. It is exhausting to make this heavy a sandbag and try to make it accurate weight. I also don’t like the sensation of sand/dust on my hands. The medley work of yoke and frame are on one week so that meant sandbag to shoulder was going to have a back to back session. I had not felt the best last time I did these at home. To start with rows, I skipped the 112lbs and just went with 175lbs. It felt tougher to row compared to last time but again, it is over 60lbs more. The shouldering felt better compared to last time with the 175lbs bag. 225lbs wasn’t an issue. There was some hesitancy with the 265lbs bag. I think it was just partly nerves and also not getting fully psyched for this weight. Then it was time for the 300ish bag. I say that as while I had a weight of 303lbs from the day before, I attempted to reweigh it with the other scale again (I was waiting on the new scale to arrive) and it came out at 290lbs, 279lbs and 242lbs. So that one was broke too. Just do it and check later I guess. So plan was to do a double with it on both sides. Until this training cycle, I’ve not attempted more than 250lbs to my right side as it seemed to be going smoother for the left side when I was prepping for my first event with sandbag to shoulder. But I’ve also not done reps with a bag over 250lbs I believe either. I’ve done 336lbs over shoulder for singles so I figure about the same but not quite. I was nervous for this. The hamstring and also just screwing up in general. I know that there are inefficiencies with the technique I’m using but it works toward my strengths. Essentially trying to save my lower back and biceps. Working up I was trying to work on placement for the next rep. I don’t feel like there will be a lot of time to really rep out the last bag anyways but need to work on that too. Since I won’t be lifting to the right side, I didn’t bother with the tilt and go style as that seemed to be where I was feeling worried about the hamstring on that side and letting it settle made the most sense. So I just setup and secured my grip with it laying down. The pick was a little tougher than I would’ve liked but the rest of it felt great. Having a packed sandbag makes a difference with transferring effort through the bag. I did end up rushing the second rep at the top as I got excited and it did end up sliding off my back. Good enough for that side. Thrilled to be lifting that weight that well. Took a breather and came back for the left side. I was able to do the tilt and go style. This was event better. I got the new scale and checked the sandbag to confirm it was 305lbs and some ounces so that is great. With training done, started putting down food and fluids as putting stuff away before stretching.