November 17, 2024 - November 23, 2024 - Week 24

 November 18, 2024 – Week 24, Day 1

Dynamic Warm Up

Axle Clean and Push Press (one clean)
30x10
70x5
100x3
130x2
160x2
190x1
220x1
250x1
280x1

Axle Push Presses
250x1
260x1
270x1
280x1
290x1

Band Assisted Pull-ups
sbx5 at pin 18
abx5 at pin 20
lbx5 at pin 22

Paused 12” Log Incline Spoto Presses w/ Bands (+5lbs/+25lbs)
107x8
137x5
167x3
197x5
197x5

Pull Up Holds
bwx20 seconds+8 seconds eccentric

Active Shoulder Hangs
bw+70x20 seconds+10 seconds relaxed

Stretching
 
Comments: While I feel that the physical toll of the heavy yoke wasn’t as bad since I didn’t grind anything out, it did mentally affect me. Like I said, I felt energy and motivation drop a good bit and I got depressed. I didn’t leave my house all day Sunday to do anything and only had three meals as opposed to six meals. I realized on Saturday after the fact I may have been in a rush and little scatterbrained as I may have forgotten to take allergy meds. I definitely forgot to turn on the slow cooker before I left. It is possible I have to adjust my belt combination going forward as could be constricting things. I just hope that I get some break from hitting that wall that appears to be that yoke weight. I spent Sunday ruminating and trying to distract to hopefully get myself feeling like myself for an undoubtable terrible week ahead with work. Weight under 273lbs so about 7lbs away from 265lbs class. Work was terrible due to system issues (migrating server) so the ton of work the previous week was only going to get done in trickle. Not helpful when I would have to go into the office the following day and I feel backed up on things like writeups for my own reasons outside of work for training and just general thoughts. I was feeling a little fragile in the sense that if something went wrong with the training that I’d probably shutdown again. So even though I wasn’t feeling like my body was that beat, I was anxious. I think knowing that it was going to be dark outside lifting was also having me feel low energy. I had been able to avoid that despite the switch to standard since took off the first week on vacation and the second week was a day off work so could train in the afternoon. I was a little anxious about any aches and such warming up. Which seemed to be fine. Time for the axle work. Again, plan here was to work up to a top single and then move on to rack work. Suggested was 10lbs more than last time. I elected to wear my grip shirt for the session since it did seem to be cool enough to not overheat and to get used to it since I’ll likely be using it for the competition. It should be about this temperature I imagine in Mississippi in January. 30lbs jumps after warming up with the essentially empty bar. I was not feeling my hamstrings being sore and tight nor issues with my forearms like I had last time I was doing axle. No issues with my biceps or knees. So that was a good sign. I get concerned with the clean to shoulders and that was actually feeling quite good considering today. 250lbs ended up being a belt clean but it was a quick one and not hesitation like 270lbs was last time. 280lbs I didn’t want to rush things so I did get it to belt but bumped it up a little to be off it before going for the rack. Drive felt powerful but just triceps not quite firing so lockout was a bit more labored than I’d have liked. I held it overhead for a beat before setting it down just to insure stability. I had hit this weight 6 months ago during Regionals prep. At the time, I was 12lbs heavier and it was the last heavy axle of the prep. It was certainly easier than this. But I have more time here to work with. Next thing was the rack work so I had to take a moment to set that up. Strip weight down and setup and put some weight back on the bar. I was debating keeping the grip shirt on but figured I might as well even if I was getting a little toasty. This was adjusted slightly from before. So it had been 5 singles EMOM with a set weight and then the option to go up a little bit each one if feeling good. With the understanding of increasing weight needing more time and recovery from session to session as the peak continues, I was advised to start lower and take rests as needed. So 250lbs and I could take 5-10lbs jumps. So ideally I’d be hitting 10lbs jumps for a finishing lift of 290lbs, continuing the 10lbs over the full lift. Knees were feeling a bit stiff on 250lbs so I was a little worried here but know that my first lift out of the rack is usually my worst feel wise. With it being dark, I told myself it was the same weight when I went up in weight. And that seemed to work with 260lbs and that was easier. 270lbs I ended up going backwards a little on my lower body drive so while fast, the weight was a little out in front of me. 280lbs the lockout was slow and I didn’t like that. This was similar to 270lbs in the movement. Needed to lock in with 290lbs. Felt heavy but I seemed to be able to get it up and not have much in the way of triceps lockout issue. It was more a shoulders through situation. I did a little march with it overhead before racking it. Reviewing video, it would appear I got a bit more lean back in the movement on the 290lbs which allowed me to use less triceps to lockout it out but more movement. Need to keep that in mind about being tight but mobile. From there on to band assisted pull-ups after that. I was told to repeat what I did last time and it seems like that may be the case going forward. Keep things as they are so as to lessen stress elsewhere in the pruning of stressors into competition. Forearms were feeling little sore but otherwise fine. There was a little bit of break putting stuff away from axle. I wasn’t sure how these would go by how warming up was feeling. First set was just ok and the second set felt challenging and not what I would like. But managed to make the actual working set feel really strong and easy. I forget that it used to be that the working up sets were odd and not indicative of how I would do on the working sets on this particular exercise. Paused Spoto style incline log pressing with bands after that. With my benching being this style for both variations, it does seem like shoulders and chest are cool with it. Granted having my neck all tight after last Monday session was not fun. 10lbs increase on this variation vs 5lbs on the chain flat bench style. Warming up here was feeling decent but do need to be mindful of my breathing so as not to get lightheaded with holding my breath for tightness. It gets tricky since the pausing and constant tension adds to it. I wasn’t sure if the triceps would be hanging today but as long as shoulders feel good, my triceps are fine. Finishing up with holds/hangs. A change here. The chin up is now a pull up hold. Advised to keep same progression but start over here at bodyweight. So this was a bit surprising as far as difficulty. I guess that it is easier to support and hold in the chin up position as this was feeling about as tough as what I was doing with weight added. The eccentric part still is fun and feels good. So I guess I’ll go up 5lbs next time. The active shoulder hang I was advised that I could stick at whatever weight going forward. I figured I’d go up 5lbs more just so that it was easier plate math wise using 35’s rather than odd assortment of plates. This actually felt pretty strong today. Put stuff away and ate dinner before stretching. Not much time to dilly dally since have to wake up early for work in office. Just getting more behind.

November 20, 2024 – Week 24, Day 2

Dynamic Warm Up

Front Squats w/ Chains (+28lbs)
No Chains
45x5
Add Chains
45x5
95x3
135x3
185x2
225x2
275x2
315x2
350x2

Hyper Extensions
bwx20

Hyper Extension Holds (Neck Harness & Plate)
25+105x21 seconds

Planks
bw+81x60 seconds

Side Planks
bw+15x60/60 seconds

Stretching
 
Comments: Tuesday was the in office day and that was again, pointless as usual. More so with the continued system issues. But in office and it being darker out meant no walking after work as I got home. Apparently there may be snow end of this work week. System issues still happening, making this one of the dumbest weeks at work in a long time. Like dumbest in like 4-5yrs. And the system issues couldn’t be happening at a worse time with holidays in November and people being out. Trying my best to not let it overwhelm me and just kind of shrug it off and do my own thing that I can do. And this is statewide so not just me lol. The breakdown in what works allows for the only respite in getting stuff I put off outside of work that I feel I’m constantly behind when I don’t follow through on stuff the day I plan to. One day being depressed seems to put me back like a week when it is a crucial day. Even though I got no real work done, I felt stressed and needed to kind of space out for like 30 minutes before getting to training. Having to be on high alert for the entire shift and be able to do nothing. Like holding a door open for someone that may never show up. I had to do a little spacing out after the in office day too. Which I think I subconsciously allowed since this was the shortest of the training sessions in the current rotation. Warming up was fine I think. Some minor knee aches in the right knee. Then it was time for front squats with chains. As continues to be the case, the options were to work up to a top double or the back up plan of lighter for 2x5 with 185-225lbs. The last two times this has popped up, I’ve considered heavily the light option because how I was feeling from training going into the session and then feeling pretty good and deciding to go heavy. This time I wasn’t feeling that beat and thinking that I didn’t really need to consider the light option. Figures that things weren’t feeling the best. I mean typical of how warming up have been on these with knees and getting used to the movement and feeling better as I go. Trying to be conscious of my breathing and bracing as well as not getting super hyped. Try and save that for the top set where it would be needed. 40-50lbs jumps on these as per usual. I did follow as indicated with quarter-plate jumps as the working up weights. While still technically 5-10lbs increase as written, the suggested was 5lbs and I figured that was probably a good idea even if last time felt really solid. On the heavier stuff with belt, I was trying to not get hyped up and be in control. I felt I was a little off balance anteriorly unracking the weights. The set with 315lbs was tough but didn’t feel like I couldn’t do the next weight. But boy was I having a hard time tapping into that anxious energy for this set. First rep felt heavy and I knew that this was going to be a really tough second rep. I ended up hitting a sticking point (which was much higher on video than it felt at the time) but I managed to push through it. Grinding out lifts on front squats is very tough to recover from with all the pressure and hard on getting air. So I rushed to get it back into the rack but just like when I did 365lbs for a double in the last training cycle, I missed the j-hook on the left side. But thankfully I was able to keep consciousness and the bar clips and such held tight. The replaced j-hooks didn’t fair much better than the cheapo old pair had when this happened last time. Had to take things apart carefully here. Got another pair of j-hooks that should hopefully arrive before I need them Monday training. If not, I can make do with what I have. This was definitely a max effort here so not sure if I can really progress more from this effort by next time. But I guess wait and see because there have been times where I’ve done a tough set (but not as tough as this) and think I can only go up 5lbs and end up feeling really good and making 10lbs increase feel easy. Usually I need a little time to calm down before moving on but didn’t need that this time as I had to kind of take my time here to get the situation safe and then get the remaining things for training done. Continuing to progress the hyperextension hold. I was advised I can adjust either the neck harness or what I hold in my hands depending on what feels like I can progress further. I was not sure how warming up would feel considering things. But the 20 reps of back extensions felt decent. Just a little tough in the last three reps. As far as the hold, I kind of like the 25lbs for the neck harness. I think I want to just bump up the weight in hand for my first time back on these since the trip and then maybe add to the harness when I’ve got to like 110lbs in my arms. So again, still working the 20 second sweet spot. Again, not too bad getting into position but definitely feeling the strain of the weight on the body in the stress position. Much closer to 20 seconds here. So still going strong there. Then time for planks. Regular style kept the same weight. I felt braced breathing was pretty good here but that my abdominals were feeling more sore and worked compared to last time. Probably because I had to grind out the second rep on the front squats. I’ve not had any issues the last few times with getting the backpack on in an efficient manner. But still, I don’t see a benefit to going heavier as this has felt challenging for the 60 seconds consistently. I do feel with side planks like I should go up in weight. I did switch up which side I started on and that did seem to show a lesser disparity between the sides as far as the hold and soreness. There is still an issue with the braced breathing that is apparent between the sides. Which is why keep working on these. Put stuff away and ate dinner before stretching out.

November 23, 2024 – Week 24, Day 3

Dynamic Warm Up

Farmer’s Walk (hands off starts)
105x60’
155x60’
205x60’
255x60’
305x60’ in 13.65 seconds

Sandbag Carry/Load Runs
175x30’/49.5”/30’
250x30’/49.5”/30’
300x30’/49.5”/30’ in 18.98 seconds

Sled Drags (60 seconds rest)
175x100’
175x100’
175x100’
175x100’
175x100’

Stretching
 
Comments: This week sucked stress wise. As mentioned, the server switch caused the system to not be working for most of the week. I’d say out of the five days, maybe a day total across them where the system was working and when it was it was snail pace processing. And next week is only 3 work days and likely it will be a shitshow. I could feel that I was stressed and rather than try and stay up late to do things I decided to go to bed early and wake up at my work time to go out and train. I definitely had some stress dreams. I woke up feeling pretty lousy and needing to take nasal spray and allergy meds. I had kind of hoped I wouldn’t need to take anything so I could accurately gauge how the belt combos were feeling so as to figure out if it was just having stuff too tight causing the lightheadedness on stuff like the moving events and front squats. I had made sure that I got everything ready so that I just had to eat breakfast and then get dressed and go. Traffic was a bit slow going. I was still feeling lousy with allergy issues and feeling a little tired. At least the “vibe” at the gym felt more lively compared to last time. I guess warming up was ok. Stuff moved well enough but I could tell I was feeling a little winded on some things. My right knee was a little achy but not out of the ordinary. My right triceps was feeling a little tight. Then getting things setup for the day. People were doing bag toss again so I had to setup further down the concrete. Farmer’s walk this week. Plan to do 5lbs more than last time I guess as long as it feels good and I can handle recovery with 50lbs jumps. I did learn this week that there is apparently a rule I missed on the farmer’s walk for this competition. We will have to start with our hands off the implements. I’ve done that for yoke with a run up and I really don’t like this with having yourself not securely gripping or positioned on something when it is a straight shot movement. Already makes a difficult thing for me (the pick) even slower and trickier. I guess this isn’t so new to me transitions but generally it is doing a repick (farmer’s series) or it has been really high pick (frame) where it isn’t so bad having to brace. But I figured I’d do that so as not to be caught off guard. This “gunslinger draw” style of pick was not feeling good for me. I also wasn’t feeling like I could go fast today. I was really dreading the top set after 255lbs felt like how I was expecting 305lbs to be feeling. Lot of complaining on my part before I got myself set. I was really nervous here. Even with that, I didn’t feel like I was able to completely lock in to that fight or flight sensation (which suggests I’m a bit worn out) but thankfully I wasn’t having stomach cramps like last week. This felt slow and awful. I was feeling like I was going dark about halfway in and I was feeling like I was going to drop the weights but somehow I just kept drudging along and got it done. It was a couple seconds slower than last time with 300lbs. But I was expecting it to be a little slower anyways with the not setting my grip. But this felt like how 335lbs should be feeling for me. But this is the most I’ve attempted walking with with these handles. I do not like them. I noticed a little after that I was bleeding as I had three blood blisters on my left pinky finger. One had popped and I was probably going to have to drain one of them when I got home if it didn’t burst while training. I was feeling pretty beat. I was also thinking that I did over 15 seconds rather than 13 seconds in my head until I confirmed with my review after training. I took my time putting stuff away because I needed the yoke from bag toss (there was another but it would require moving a lot of stuff out of the way) and to also wait until people using the wind tunnel were done doing sled pushes. I also helped George with figuring out a better way to pick the sandbag husafell for OSG during that time. I’m useful in that regard with finding ways to do things. Anyways, the plan here was to do the sandbag run/load/run event again at contest. I was initially thinking of using this session to go over contest weight since I was told I could do that if I wanted to and was feeling good. Make it so I did over contest weight on every event (besides axle since for max). But considering how I felt today and doubly so after how farmer’s felt, I figured it was best to stick to contest weight today. Next time this is programmed I won’t be able to come to the gym due to a powerlifting meet so I’ll likely be over contest weight with what I have at home to mimic anyways. I brought the grip shirt for this as I will likely be wearing that at competition. So 3 of the 5 events I guess. I did raise the bar height a notch rather than deal with getting rubber mats to get the height exact. I was thinking that maybe I was going to be doing pretty well on this today with how my first set warming up went. It felt light and comfortable. I didn’t realize until I was done for the day with this event that it was 175lbs and not 200lbs. The bags for some brands have the “weight” listed on them and apparently this one was underfilled and the actual weight was really faded on (since mostly black with only white lettering). So perhaps that gave me a false confidence going into the next run. That felt a little more challenging but still fine. I got ready for the competition run and the pick up felt fine and I was moving well but I just seemed to have issues with keeping the bag up high enough so that when it came to the load I could shove it. I didn’t get much clearance the bag landed pretty close to the yoke. I rushed to pick it and it was not stable and it kind of rolled in my lap and I fumbled it. I knew I was going to have to really commit to the pick as I was definitely worn out. I got and went as fast as I could. Not my worst time here but it was a lot slower than last time with that fumble. I guess best to get that out in training than have it happen at contest. But still annoying to have it happen. But stuff away and then time for sled drag. Still the 5 sets of 100’ with a minute rest but told to drop 50lbs from last time with the focus to be on speed for the remainder of the prep on these. I was to be doing speed for the sled/yoke pushes before I decided to quit that session. I was a little worried that this would be too light and I’d fall back going fast. Not the case. I started off moving quite fast but it caught up to me by the end. I was breathing harder than I should be (showing I’m tired and my breathing compromised) and my quads pumped up big time by the end. I got it done but I was definitely feeling this week. I put stuff away and stayed to stretch. In the beginning stretching I did take points to just kind of space out a little before resuming because of how beat I was feeling. This week took a lot out of me and I’m not sure if I can keep this pace up for the last 8 weeks or so.