October 27, 2024 - November 9, 2024 - Week 21-22

 October 28, 2024 – Week 21, Day 1

Dynamic Warm Up

Axle Clean and Push Press (one clean)
30x10
60x5
90x3
120x2
150x2
180x1
210x1
240x1
270x1

Axle Push Presses (EMOM)
260x1
265x1
270x1
275x1
280x1

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)
97x8
127x5
157x3
187x5
187x5

Chin Up Holds
bw+40x20 seconds+8 seconds eccentric

Active Shoulder Hangs
bw+65x20 seconds+10 seconds relaxed

Stretching
 
Comments: Still feeling a bit out of sorts from Saturday with how yoke went. It got me off my sleep a good bit and had to make up for it Sunday. Feeling achy in my joints. I think I just have to realize that I’ve not really had to “build up” yoke for the last few years and that really this was like expecting to be near my best when the most I’ve done had been 75% of my best last year and usually less than that. I just have to adjust things going forward if it is worth pushing that seeing as how no show at this point I have interest in (or can sign up) has a yoke over 750lbs. Other stuff needs more work that could use the energy like pressing and deadlifting. Bodyweight at 273lbs. I was kind of treating this week as a mandatory deload with the trip and stress that comes with it. Hope being survive this workout and hit the minimums for Day 1 session and then do the “lighter” option for my Day 2 session this week. Day 3 being then a week later. Don’t want to be dealing with trying to rush training here or setup stuff out there or try and rush things coming back after time zones, travel and the election. Not to mention work. I stopped over at my folks before training as I was told my sister and her family were visiting briefly (wasn’t sure why) but they weren’t there yet and I went back to my place to train. I already had moved things around and I was nervous about how this session would go seeing as how I was a bit mentally in a funk and feeling worn down a bit. Knees were quite achy warming up today. But I felt not in a way that would hamper overhead training. My nephews and mom came over briefly while I was doing warmups and then went back after I finished sweeping leaves off the porch to start lifting. Axle session. 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 did more reps warming up as I felt the knees kind of needed it. I could tell that I was not 100% as stuff was feeling a bit tougher. 30lbs jumps. I also made sure that I didn’t do the press right from the catch like last time. I knew that while it feels fun and powerful, this wasn’t a day for it as stuff was feeling like 20lbs-30lbs heavier than it should. At least on the clean to shoulders. Which if that is more effort and laborious, then it takes something out of the overhead. 240lbs felt like how 260lbs had felt last time, which isn’t great when got another 30lbs jump. My left hamstring felt like it wanted to cramp up on me so I was bit nervous. Hamstrings had been twitching during the day too. Power was not there this week as I wasn’t getting the same power and getting the weight as high up on the pull, which I think suggests lower back and hamstrings a bit cooked. 270lbs ended up a belt clean and it took a bit to recover from the catch and go for the press. The press part was at least feeling how it should but I was definitely having to take a little longer before initiating the press. I had it overhead for a beat before putting it down. Setup things for the rack work. Strip weight down and setup and put some weight back on the bar. Like last time, this was to be 5 singles with the same weight out of the rack done EMOM style but 10lbs more than last time. I had done a little sneaky sneak here with the option to add a little bit if I felt good whereas I did 5lbs added each rep. That had not been the case the first time I did this workout but it was last time and that ended up being pretty good. I had a feeling though that I’d be feeling a bit worn compared to last time since that was after doing speed yoke vs max effort yoke. But I left myself open to the option depending on how things went obviously. But starting at 260lbs. My thinking was that pressing was feeling strong and that I should be fine here. First rep I had to double take the dip as it felt off the first time. But it went up strong. So I said screw it, I guess I’m adding weight every rep. Second rep I had a little issue with walking the weight out. My left foot hit something weird. But regardless of that, still went up strong for the press. I felt I had no issues with technique walking out the weight or initiating the leg drive. So this was good. I’m at 90% of my goal here. 40lbs off my lifetime bests in training though. From there on to band assisted pull-ups after that. I was told to repeat what I did last time, which was fine by me. I mean initially, I was hoping to keep progressing and get to not band assistance quicker. But that was before I came into the workout feeling a certain way. My biceps were feeling a little sore from the extra effort needed on the axle cleans too. But hey, at least I wasn’t having that weird lower lat and intercostals thing going on. This seemed to be fine. Maybe a little better than last time. Or about the same. Just work at this time. I took a brief break here to head back over to try and see family again as I was told they were leaving in about 45 minutes. Apparently that was not correct and I missed them again. They were only here really to go see WWE anyways. I’ll be seeing them on the trip too. So back home again to do incline log pressing. Mr. Westerling indicated he didn’t like the lack of tightness. I tend to do two styles with the incline log. One is controlled with pauses and the other is essentially catapult. I’ve been doing the catapult style. Gets through he sticking point and feels less stress on the shoulders. But I guess not what needs to be the focus. So still doing these with bands. But adding in pausing to make sure I’m controlled and staying tight. Essentially doing Spoto style pressing. Probably closer even as one method calling it a “shirt press” in that just having it touch the shirt but not compressing the shirt. So a close to a touch as possible and holding. Back to doing 2 sets of 5 reps here. Certainly more shoulder stress but also a lot more pec stress, which is what was needed here. Need to get the chest awake to protect the shoulders. Finishing up with holds/hangs. Continuing to be 20 seconds with the extra time and 5lbs added if I succeed. Definitely felt like these were the toughest these both have been to hold to the times here. I was a little nervous with the chin up hold with the biceps being a bit sore but they were ok. I think this exercise is important for continued biceps health. The active shoulder hang is getting to the point where the decompression in the “relaxed” position is having the weights touch now. Like I said last time, I can definitely see the chin up holds sticking around but not sure with the active shoulder hangs. Put stuff away and ate dinner before stretching.

October 30, 2024 – Week 21, Day 2

Dynamic Warm Up

Front Squats w/ Chains (+28lbs)
No Chains
45x5
Add Chains
45x5
95x3
135x3
185x2
225x2
265x2
305x2
345x2

Hyper Extensions
bwx20

Hyper Extension Holds (Neck Harness & Plate)
25+100x23 seconds

Planks
bw+81x60 seconds

Side Planks
bw+15x60/60 seconds

Stretching
 
Comments: I had every intention of this being a coasting workout and doing the light option. It made sense. My knees were feeling pretty darn stiff and it took a good bit of my walk before they started to feel fine the day before. I needed a lot of soft tissue work done Tuesday. Lower body but also a good bit for the chest as well. Work I got a slammed and I knew I’d likely spend most of the next day doing that stuff as my last day working this week until I get back. So I was fully accepting of doing an easy session and not feeling guilty about doing so. Warming up was telling me that was the best thing as my knees were feeling more stiff compared to Monday’s warming up and I was fighting back yawns warming up too. Then it was time for front squats with chains. As has been mentioned, the options were to work up to a top double (5-10lbs more than what I did last time) or the back up plan of lighter for 2x5 with 185-225lbs. I was heavily leaning towards the 2x5 and possibly having it be at 185lbs. Just to get some movement and then get the other stuff done at the usual intensity. But I did decide to not completely shut the door on the heavy option because sometimes I feel terrible and I end up feeling pretty darn good. Strike while the iron is hot so to speak. Warming up I was feeling like the light option was the way to go. While unracking and walking out the weight felt fine, there were some aches in the knees (more so the right side) at the beginning. I do know that sometimes I feel better as I do more weight and reps. I was ready to do 185lbs for 2x5. Unrack felt good and the knee aches seemed a lot less so called it at a double and decided I’d go up to 225lbs. See if that felt any different. Unrack and walk out still felt good and the knee aches felt less. Screw it, I guess I’m going heavy today. I did modify the jumps here as I like to do similar jumps and it seemed to work out for me last time. So 40lbs jumps the rest of the way with planned top set of 345lbs. 265lbs with hard belt felt really strong. 305lbs didn’t feel bad unracking it but I know that I wasn’t quite full arousal/hype for this. Which is good as I shouldn’t need it to do this. But it did make that first rep feel a little tougher than I’d like but the second rep was fine. Even with that, I still felt confident in myself as I recall an even tougher double warming up (I think 275lbs) when I did 325lbs for a double so I should be good here for another 40lbs no problem. But didn’t want to rest on my laurels. This lift seems to be one that responds well for when I get anxious and use that in the lift. Also knowing that I can tap into that and feel it means I’m not completely fatigued and overworked. When I can’t seem to get that to switch on easy, I know that I’m needing some more recovery and rest. This didn’t feel that heavy unracking the weight and I was comfortable going for this lift. I made sure that I took solid breaths for bracing and I crushed it. I think that the second rep was even smoother. Getting close to my top double weight without chains. Used the time to calm down a bit and get some fluids in me before putting away some weights. I was actually a little apprehensive for the hyper holds this time around. I think that my posterior chain is more fatigued at the moment and having my hamstrings twitchy and wanting to cramp on Monday didn’t exactly full me with confidence. Especially since this was one of the exercises I had to modify or stop when I strained the right hamstring at the beginning of the year. But I seemed fine here and got one with it. As per usual, warming up for back extension holds with reps. 20 reps again. Well I think. I might have miscounted and did 1-3 more reps than that. Maybe. Which was fine I guess if I didn’t really notice. It is a good bit of weight I’m up to on these now going from nothing to everything on these. Still working the 20 second sweet spot. Neck harness weight has stayed the same for the time being (25lbs seems to be a fine weight on this) and going up 5lbs to what I’m holding to my chest. 100lbs so I can use the bumper plate so all “big” plates. This actually didn’t feel that bad getting up off the floor and into position but man being in position felt like a strain. I again somehow screwed up my counting tempo. Not sure why I’m either missing a count or slowing down my count as it has gotten tougher and heavier. But I guess I want to make sure that I truly did 20 seconds with some seconds left in the tank. I did not mean to do over 20 seconds again by that margin. I at least seem to be close with the upper body based holds/hangs that I’m not hand timing. Hamstrings were feeling a bit toasted after that so I didn’t rush getting myself ready for the planks to end the session. Took enough of a breather to get dinner a decent part of the way done and drink more fluids. Stuck to the same weights for planks. Regular style felt challenging and it was a little harder with the braced breathing I think compared to last time. This is truly the most I feel like doing on these with my backpack and chains. I think more weight would be a hassle just to get into position and I’m not sure if the backpack will hold up so good to that additional stress. Side planks I do kind of feel like I should go up in weight. However, there is still a disparity between the sides with the braced breathing. Holding on the right elbow is a lot more controlled and comfortable compared to the left side. It was still a good effort for that side but it wasn’t so good that I’d go up in weight. Put stuff away and ate dinner before stretching out. One more day of work and then leaving on a jet plane.

November 9, 2024 – Week 22, Day 3

Dynamic Warm Up

Farmer’s Walk
100x60’
150x60’
200x60’
250x60’
300x60’ in 11.08 seconds

Sandbag Carry/Load Runs
200x30’/48”/30’
250x30’/48”/30’
300x30’/48”/30’ in 16.41 seconds

Sled Drags
35x125’
135x100’
(60 seconds rest)
225x100’
225x100’
225x100’
225x100’
225x100’

Stretching
 
Comments: Second time this year where I’ve taken a break from training because of a family vacation/trip. Unlike the beach trip in the summer, this was not a planned in advance thing. It kind of started with my older sister’s kids being off from school around the election and deciding to got out to visit my younger brother and his family in Arizona since usually only seem them in the flesh around the fall and winter holidays (if at all). But it became more of a full family visit to be with them as well as grieve with the passing of their third daughter earlier this year. Travel is stressful for me and it has been since 2017 that I’ve been on a plane. Last time coming back from Las Vegas and I had a sprained wrist and got the flu for the first time. As much as I enjoy myself, it is still stressful for me and I just kind of have to accept that when I’m not in control of things. I was hoping that this would give me a bit of deload with not worrying about training for a week and come back somewhat fresh for the last 12 weeks or so of this really long prep for competition. But I did have some aches and such that seemed to persist like my right knee and ankle that sleeping on air mattress or couch didn’t really help. Also with time changes and other stuff going on it was a stressful return. I’m still not quite used to the DLS shift as I tend to get up an hour early. But I do feel a lot more relaxed and some the aches have lessened since getting to sleep in my own bed again. But those aches did have me a little worried jumping right back into training. It was definitely a good idea to not try and do training out there (or rush it at home) and certainly not the day after I got back. I was feeling like training again by Friday. A little slow going with getting to bed and getting out the door in the morning. Partly because catching up on the Rogue Invitational. I actually made some really good time out to the gym. I wasn’t prepared for the gym changes. I had known they were remodeling which had been just painting and some new equipment. The big changes happened while I was away. The open turf area in the lifting area was gone and more machines and such. I was feeling the change aversion and I was worried that I wouldn’t be able to do my workouts how I liked them and that feeling almost had me leave and go home and do all my training out of my house. But I took some breaths and after talking with other people training, realized it wasn’t a big deal. I could tell warming up with the mobility stuff that some things were slightly detrained and stiff. Right knee still feeling a little ache but felt strong. The connector I was using for the iPod got pitched in the refurbishing (owners didn’t know someone actually used it) so was at the mercy of other people’s playlists or just dead silence. Setup today (and probably going forward) took a bit longer for stuff today. Because it had to. Farmer’s walk this week. Again, plan was to work up to contest weight in 50lbs jumps. I believe I had mentioned how I’m not to be doing these on turf going forward so has to be outside if I want a 60’ course. I guess uneven concrete is close enough to turf. I will at least still be able to do that for my “lighter” week runs with yoke (too much hassle for heavy week). I don’t like the Titan Fitness handles but it is likely the competition handle and if not, I guess I’m working something. I was a little worried about how the knee would feel but it was fine. I was having issues with getting my breathing under control here. 200lbs the pick was feeling a little slow but still ok. I was having to sometimes slow what I was doing with setting up because people were doing bag toss (the new setup is massive and requires two yokes). I decided it made more sense to not worry about swapping out the 100’s onto the handles until the contest weight run. I didn’t dry heave this time so that was good. I knew I could do this and managed to get about half a second faster. But not on the turf so hard to say. Definitely feeling taxing on the hamstrings. It does appear going to try build up 5lbs per session for the next block here. I took my time putting stuff away because I needed to wait until the yokes were free so I could do the next thing; the sandbag event for the show. Pick up sandbag and carry it 30’ to load over 48” yoke and then repick the sandbag and carry another 30’ to finish. Same as it has been. This isn’t a terribly taxing event and it’s not a problem to do contest runs with this. This time I was allowed to have it be timed. Even though I could’ve gotten my times for the past two sessions I haven’t. Out of sight, out of mind. I was told not to worry about beating whatever pace I was setting and just have it be smooth and a goal to improve on. My hamstrings were feeling pretty cooked from farmer’s so I was little leery about the pick up on these as that was what I pulled the right hamstring on at the beginning of the year. But it was just worked and a little detrained from the break. I felt I was moving well here and getting some good distance on the push over the bar. But breathing was a little off like with farmer’s. Slight hesitations on the competition run at three spots but definitely faster than my first week and likely so the second week. Another little break putting stuff away before heading out side for sled drags to end the day. I was slow moving here getting to this because someone was doing carpentry outside and I was hoping they’d finish up (they didn’t). I was debating saving the sled work for home or doing shorter distance (slightly) on turf with less weight. But luckily there was enough space for me to do a 100’ course so the training session was still on. Still the 5 sets of 100’ with a minute rest. Advised to do 10lbs more than last time but it was easier plate math to add 15lbs to the total and I was trying to move things along. I was not sure how these would go since I had to move the course down about 30’ or so from where I normally do it. First two runs felt good, with the second run feeling really good. But my hamstrings just blew up on the third set with my quads finally catching on to that for the fifth set which slowed down a good bit. It was good that I could essentially take a week off and come right back at it. Stretching was much needed. Three day weekend should hopefully let me get myself back in the saddle with feeling rested/recovered and used to the time shift.