March 16, 2025 - March 22, 2025 - Week 3

 March 17, 2025 – Week 3, Day 1

Dynamic Warm Up

Axle Push Presses
30x5
60x3
90x2
120x2
150x2
183x3
209x3
235x6

Dips
bwx5
bw+35x3
bw+65x8
bw+65x13

Paused Chest Supported Dumbbell Rows (3 seconds)
40’sx5
56’sx5
76’sx10
76’sx10
76’sx10

Axle Seated Overhead Lockouts (6” ROM)
190x4
240x2
290x4
290x4
290x13

Prone Dumbbell Retractions/Single Arm Dumbbell Overhead Triceps Extensions w/ bands
10’sx15/20+mbx20--20
15’sx15/20+mbx20--20

Stretching
 
Comments: Sunday was a bit odd. I had a hard time getting myself to go to sleep but eventually I did. I also made myself sleep in a little later after my body woke me up around when I go to work. This managed to get me 2hrs more of sleep. Weight a little less than last week so I’m within .5lbs of 120kgs class now. Thankfully we didn’t get much of the storm in the area. I didn’t think we would really after seeing the weather maps and where it was coming from in the west. It was going to be hitting mountains so we got mostly bluster and very little rain. The high winds did enough to kick up allergens so I had to take meds in the afternoon. I wasn’t expecting to be without my supervisor or friend at work today and of course dumb crap gets pulled when that happens. But I handled it. But was stressing about training. Again, not for anything that has happened really. Just anticipation of what is to come. I had mentioned I was a bit surprised my lower back was sore and stiff as it was and how long it felt like it was taking. I had thought I got conditioning up with the deadlift block but apparently not in the way that mattered. I just may need to adjust that for recovery depending on how this week and the next go I guess. But this wasn’t lower body, this was an upper body session. My left side of my neck was tight and tender again after doing a lot violent shrugging and not so violent shrugging Saturday. But again, not in a way that I knew would affect the training. I mean, same as last week. I didn’t reaggravate it warming up for the session either so that was good. What I was anxious about here was that I didn’t get 7 days rest from the last time I did this workout. I also had 2 days break from the last pressing session vs the usual 3 days. This really shouldn’t matter but it is stuff I’m thinking about. I’m already anxious with overhead pressing and the 5/3/1 modification I’m doing for axle is not something I’ve tested before really. I had hoped that it not being a tested event right now and I’m still offseason training that would give me calm but it doesn’t. I had noticed I was anxious the first real week and found wearing the support gear early was helpful in getting used to things. Other than my neck, I was feeling pretty good. A little sore in the left forearm (zerchers I got some air so some bruising). I was surprised that my legs weren’t feeling that sore after I had done all the paused leg presses Saturday. Warming up was fine but my knees did start to get achy and the weight was feeling heavier than I’d like on my wrists and shoulders. Making me think I was maybe overdoing it. This was the 3’s week. So again, preset numbers with the top set being for reps with leaving something in the tank. The working up sets felt consistent unlike last week where I got really nervous going for the top set because of how the penultimate one had felt. I was still nervous however. The previous two sets had moved well. Maybe it felt a little heavier than I’d have liked as I essentially went for rebound reps immediately and stuck with that for four reps before going back to more controlled. I feel that I was too nervous and did that rather than keeping things controlled as I tend to push out in front of me when I do rebound reps (which is fine for say viking press). The lockouts feel harder with those when it is out in front. The lockouts were solid on the two addition reps I did. I hesitated for a moment and then decided to rack it there. I had hit my minimum of 3 reps over the intial 3 reps for the set. I’m sure I had another 1-2 reps but I didn’t want to chance it as I was pausing on the chest a good bit for those two reps and I could fatigue and accidentally miss a rep. I also noticed I was twitching a good bit from nerves and it took me a bit to calm down after that as I was setting things up for dips. Trying to just keep working things and building. I’ll need to be more mindful of that and I think it was a good call to call it there. Move on to things that cause me less nerves. So that meant weighted dips again. No QL issues so I guess it was a bit of a fluke with what happened the one time. I had done better than I was expecting last week so adding another 5lbs to the weight. Keep riding that out as long as it works really. I felt like I was confident enough to not need to do a warm up set with the sling shot. A little rough but ok. I honestly wasn’t feeling as strong as I did last week and was kind of ready for things to be just getting by. Everything leading up was indicating that. First set with the work weight was fine but not having me thinking I was going to be beating last times reps. Color me surprised when that ended up happening. Ok. So I guess just needed a warming up. I could be back to 100lbs on these by the end of the training cycle if things keep going well. Moving on to the chest supported dumbbell rows. Still tempo work. Same as last time with being 3x10 with 3 second holds at contraction and moving with control. Warming up with sets of 5 reps. I decided I’d go to plateloaded dumbbells to increase by a little as I don’t have matching dumbbells past the 70’s. I forget how the plateloaded handles can feel “heavy” initially but weight still moves. These were pretty challenging. Still controlled everything. Keeping an eye on the arms and back. These went well enough. I know that this work is going to pay off. It always has with light weight rows on a tough variation and then being set loose later. Back outside for rack work. Seated lockouts with the axle. I got a lot of reps last time so I had to bump up the weights. These can be tricky with breaking the weight off the pins and if it is too far out in front, it will either be too difficult and sap you or it just won’t budge. The first two sets were pretty darn humbling. They felt tough by the end. I actually had to readjust the second set as I couldn’t get the weight moving first try. So I was thinking that perhaps I was doing too much on the overhead with this and that and those. I was for sure thinking I’d need to repeat this weight next week with less volume working up. But again, it seems I was just needing those other sets to get ready. Because this felt easier than last week with less weight. I was kind of dumbfounded it felt as easy as it did. I don’t know what to think haha. But I guess I’ll be continuing to add weight here and the dips and keep pushing to get my glorious lockout power back again. Before moving on to the superset of prone dumbbell retractions and single arm overhead dumbbell triceps extensions (with bands) to end the session. Some changes here. Two sets now and the reps for both exercises increased by 5 reps. Also no more holds on the dumbbell retractions. I was initially going to do just the same weights as last time but I felt like I could put more weight on the triceps stuff considering how dips and lockouts went. The 10lbs dumbbells were way to light here for the retractions, even for 15 reps. I don’t really have dumbbells though that would give much ROM if I tried the plateloaded ones so I decided I’d try my kettlebells. Too much wrist torque holding by the handles but palming them worked and was really challenging when I did them. I guess I’ll try that for both working sets next time. Triceps were able to handle a slight increase in weight and the extra reps fine. Put stuff away and ate dinner before stretching.
 
March 19, 2025 – Week 3, Day 2

Dynamic Warm Up

Skater Jumps
bwx5/5
bwx5/5
bwx5/5

15” Yielding 2.5” Thick Bar 18” Block Pulls (straps, 3 seconds 3” off the ground)
115x3
165x3
205x3
255x3
295x3
345x3
385x3
425x3
425x3
425x3
425x3
425x3

Trap Bar B Stance Romanian Deadlifts (3 second eccentrics)
55x3/3
105x3/3
155x3/3
205x12/12
225x12/12

Single Leg Stepdowns (foot to rear)
12”
bwx3/3
16”
bwx10/10
bwx10/10
bwx10/10

Landmine Bar Twists
45x8/8
45x8/8
45x8/8

Stretching

Comments: March weather fluctuates a lot as it can be over 70 degrees or possibly snowing within the same week. The mood swing month. It has been warmer for the most part but thankfully not so much that I have to turn on my AC (yet). Hopefully I can hold off on that until my old one is replaced next month. I had been wearing a jacket between sets of push press on Monday with how windy and chill it was to stay warm and yet I was about ready to sweat today for training. Warming up is pretty consistent at this point with getting ready for lower body sessions. Skater jumps to start off the session. I know that I will drop the volume on these in a few sessions and likely change what I do. I feel these are beneficial (along with the landmine bar twists) for getting things to not be so awkward/stressful on my body with doing a rotating spin for the sandbag toss. I feel I do have an easier time with landing on my left foot vs my right foot with these. From there, it was on to the big dumb deadlift. Last time I realized the setup that best mimics pulling from tires was not ideal with getting things done quickly and that I’d have to adjust the “blocks” as weight is added to keep it at the right height. I do feel that is beneficial to get pulls in at that setup but doesn’t need to be every time. Save that for when it is really light or when it is for low volume and testing a max effort. So likely I will go back to that for the last heavy session that will be closest to contest conditions. This is the “lighter” week for pulls so it also didn’t really make sense to have the bar extenders in use. I’d be able to get the weight I want on the bar with not running out of space. Also using the jack stands for elevating the pull. It has been a bit since I’ve done this particular variation but I felt like it was very good for me with the end result for the competition. So I’ve been doing pulls against bands and pulls where I’ve paused on the concentric in recent history. But it has been like 3yrs since I’ve done pulls where I’m pausing on the eccentric and finishing the lift (not like where pausing on say and rdl and it is the end of the lift). When I last did these, I set the pull height 3” below contest and pulled fast for triples but paused for 3ct at the position the contest bar height would be on the eccentric before setting the weight down and do the next rep. So that was what I was going to do here. Not having this setup on the wheels or with the bar extenders did allow the bar to move a bit more freely. I also realized that my jack stand pin holes may not be the heights I thought they were based on assumption. I’ll have to check when I need to use more than the top slot but that appears to be an inch higher than I thought it was. So I had to increase the platform height I was thinking for 15” pulls. Working up with 40-50lbs jumps in triples took a bit and I was wondering if that was a good idea with the lower back fatigue. I admit it has been a bit since I’ve done them so I can’t exactly remember how these felt. I will say though these felt tough and the finish on the bar was scraping up my legs. But I got used to the toughness of the movement and it became better. Last set actually felt the best of the sets. It will be interesting if I’ve gotten used to this bar and the pull height when it comes to doing the heavy week again. From there, moved on to b-stance trap bar rdls. Still keeping these light but going up 50lbs from last week. 3 second eccentrics and no support gear. Plan still being 8-12 reps per set with a decent few in reserve. I didn’t realize that I had dropped my reps the last time I did these in a training cycle to 10 reps so technically anything over 155lbs for 12 was a PR. I was not feeling as beat compared to last time. Expected since I was using about 180lbs less weight on the exercise beforehand. I was going to do just 205lbs here but it felt strong so I went up 20lbs again for the second set. Definitely getting challenging in the grip here but still feeling strong. I feel like I can push these another two weeks and probably need to change things up. From there moving on step downs. Still working on increasing the ROM on these. My hope was another 1” to these if possible. I would be back to the minimum range I was aiming for but ideally want to get back to 18” and then try adding weight there. I guess I could go more ROM and no weight but I know the plyo box setup is sturdier than the bench I’d use and that would have to be done outside for clearance purposes. My right knee was feeling pretty achy on just 12” block warming up so I was nervous that I may need to stick to the 15”. But I gave it a shot and while the first set was predictably rough, I felt I got better as I went. Which tends to be the case in these kind of things. I was feeling so good after the second set with how these went I was tempted to go up another 1” but figured I’d save it. This is still a good training stimulus and I can keep progressing. I got other things that will be hell on my knees with heavier weight so it isn’t like this will be detrained. This is important to get back to pain free ROM here. Landmine bar twists to end the night. I went up to 45lbs added so same weight as the contest bag. I don’t really plan to go much above this as just need to be used to moving weight in this way. This was actually moving quite well today. I’ve had times where I’ve done these and I had to set the weight down before doing the other side and give myself rest. I’m not proficient enough with moving to be able to alternate sides each rep and I don’t feel like that would benefit me with what I’m trying to do. But I was able to go from one side to the next after completing the reps without setting things down. So got through these quicker. I may just put 25’s on next time to get 50lbs so that it is easier loading (I did a 25lbs and two 10lbs) and roughly the same. Put stuff away and ate dinner before stretching.

March 20, 2025 – Week 3, Day 3

Dynamic Warm Up

12” Log Strict Presses w/ bands (head through on last rep only)
No Bands
87x3
Add Bands (+25lbs bottom/+40lbs top)
91x3
121x3
Add 5 seconds hold last rep
151x3
151x3
151x3
151x3
151x3
151x3

Band Assisted Pull Ups (2-2-2-0 tempo, pin 15)
sbx10
sbx10
sbx10

Paused Close Grip 3-Board Bench Presses (1 second)
45x6
95x6
135x3
185x3
225x6
225x6
225x6

Incline Dumbbell Triceps Extensions (3 second eccentrics)
21’sx5
36’sx10
36’sx10
36’sx10

Paused Leaning Dumbbell Lateral Raises (1 second)/Paused Half Kneeling Band Face Pulls (1 second)
12x15--15/lbx15
12x15--15/lbx15

Stretching
 
Comments: Feeling a little sore in the upper back and forearms. Some worries that I’m overdoing the elbow extension/flexions as I’ve had golfer’s and tennis elbow before (plus the bursitis in the left elbow shudder). I messed around a little with the warming up to try and have things feel good. I think this was a bit closer to what I want things to be like for this session with the exercises planned. Banded session for strict log press. Again same bands as last time (and throughout this prep) with a little more weight than last time for 6x3. Following the guidelines of not putting my head through until the last rep of the sets and holding lockout position for 5 seconds before putting down. Only the long holds on the working sets, just brief holds the working up stuff. It looked like it was going to start raining so it behooved me to get through things quickly if possible. These didn’t feel bad. I feel like I had my balance much better this time around. I wasn’t finicking about with the pressing (as sometimes I get concerned if it doesn’t feel fast). I think I was not quite getting as braced as I could on the first reps with unracking the weight. I refocused my efforts for the last set and it made it the best of them. Got to work stripping down this setup so I could get on to the other exercise I was doing outside; band assisted pull-ups. Same as last time with 2-2-2-0 tempo with plan for 3 sets and leave 3RIR. This would be the third week of doing these and I feel I have gotten better at them each time. So my hope was that kind of progress again. I was likely to be changing the variation of band assisted pull-up after this week as this can be stressful on the forearms with the tempo (especially the holds). Definitely felt like a smoother movement and having better control. Managed to get 10 reps for the first two sets pretty easy. It was a bit tougher for the third set but figured I’d finish off with this as 3x10 before changing things up. Getting in the endurance grip work with these tempo rowing and pull-ups as well as the trap bar rdls. Put stuff away just as it started spitting and it did start to rain a good bit later so it was the right call to not dillydally about after the sets or try and just go in the garage and take care of this stuff later. So into the garage I did go and doing the soft close grip board pressing with pauses. Last time had been purposely light. It would depend I guess how I’m feeling and how these are feeling. My initial plan was to do 20lbs more and aim for 3x5-6. Which would be no problem with how 185lbs was last time. Assuming that nothing felt off. I’m doing a good bit of triceps and lockout stuff lately. So far, I seem to be handling it. I’m wondering if I should do these every week rather than the landmine log thing but undecided on that. See how next week goes I guess. Trying to keep myself not having things max effort all the time. So no wrist wraps on these for now (none on dips too right now either). As I was working up, I decided I’d jump up to 225lbs for the sets and aim for 3x6. This would likely be closer to the true intensity I should be at and give me an idea of progression going forward. I’d like to have these be something in future training preps so this is kind of building back up familiarity. The rest of the session was essentially the same as last week. Incline triceps extensions with 3 second eccentrics. 3x10 this week. I know from past experience that going from 12 to 10 reps on tempo stuff for triceps is hardly a change. Sticking to having a heavier work up weight rather than just my 10lbs dumbbell does seem to help some here. Elbows felt a little achy but seems to be the case once I get to this kind of weight with them and I stick to slow eccentrics. It does seem though I’ve indicated in my training notes to switch out dumbbells for bands on these going forward. Give a bit of a break as I’ve been doing them for like 15 weeks straight now I think. Superset to end the evening. Leaning laterals with pauses and half kneeling band face pulls with pauses as well. Reps increased on these. I know how tough adding 3 more reps on paused work for the shoulders is so I figured it was best to drop the dumbbell weight down to the empty handle. Band I can adjust as needed really. Initially feeling too light but that fatigue catches up with you quick on these. I tried to go right into the second set of these but my shoulders were fatigued hard and I stopped to take a brief walk and come back like I normally do for my 90 seconds or so rest periods so I could actually put in good work. Put stuff away and got dinner ready. Stretched out.

March 22, 2025 – Week 3, Day 4

Dynamic Warm Up

Sandbag Throws (rotational style)
40x29’2”
40x29’0”
40x31’5”
40x28’9”
40x28’0”
40x28’10”
40x32’5”
40x31’6”
40x28’10”
40x34’0”

Fingal Fingers
EMOM
400x1
400x1
400x1
400x1
400x1
400x1
400x1
400x1

Farmer’s Walks (16” pick)
100x30’/30’
140x30’/30’
190x30’
230x30’
EOMOM
280x30’
280x30’
280x30’
280x30’
280x30’
280x30’

I-Beam Farmer’s Holds (24” pick)
297x5 seconds
347x31.37 seconds

Seated Band Hamstring Curls/Backwards Sled Drags (turf)
sb’sx50/405x75’
sb’sx50/405x75’

Stretching

Comments: Pressure in some places and not in others as far as this training session. Since my younger sister is in her deload for contest prep with the show next weekend, I didn’t have to rush things as far as getting out to the gym nor did I have to adjust priority as far as my own training. I’d be able to train earlier with more energy rather than after a few hours of helping and be able to sleep in if needed due to work week stress. But there was also things related to how rough a training session this could be with setup. Ideally, I wouldn’t have both fingal fingers and farmer’s walk the same session but this ended up being necessary for recovery purposes elsewhere as well as making sure that I could have stuff available when needed. But I do recall how much tougher on the body last time I did this workout was and that had been the lightest this was ever going to be this prep beyond not doing them at all. I got to bed later than I wanted so I decided to not set an alarm and wake up when I felt like it. Odds are I wouldn’t sleep in too late as I’m sure guilt would subconsciously get me up at a reasonable time. So I slept in about an hour later than I had been getting up the past month or so for training. I was a bit surprised that there wasn’t many people at the gym today. Thankfully enough that are savvy enough with strongman stuff for what I needed. I did warming up a little different this time as it didn’t make sense to do all the warming up at the start considering that one exercise required a bit of setup and it wasn’t first. So I did most of what I do warming up for the session before getting to work. So first up being the bag throws. This requires consistent work and thankfully I can recover from this from weekly sessions. I feel if this was toss over bar, I’d need to alternate actual movement with assistance movement to keep recovery good. As I’ve probably indicated, I’m trying to alternate “heavy” and “light” weeks here with the bag throws. One of the bags is a smaller sized bag and not entirely sure what bag is going to actually be used here. So this was the light week. I’m also not indicating number of throws in my “plan” and really just going by feel. Minimum of 5 if a bad day and up to 10 if the iron is striking hot. It would appear that someone added 5lbs to the “35lbs” bag last week which would explain why I was feeling like I was underthrowing that so much. I weighed it to make sure after I saw someone label it as 40lbs in a video. Can’t trust nothing when it comes to strongman gyms lol. I had noticed I felt stiff last week (probably from heavy deadlifts) so I did some Cariaoca crossover drills (I’ve done these sometimes at bigger shows to warm up) and some just rotating in place with the bag. I think that did help. I feel that I get more comfortable and consistent with these as I do them. The thing I’m trying to get is so that I feel the tension of the bag going taut before I get to the final spin/release so that I can get some more power into the toss. I kind of didn’t listen to my own set idea of when to stop as my worst distance toss was my fifth one and it had been a decline for two attempts in a row from the best one so far (3rd throw). But I’m glad I didn’t as I seemed to get better and had three more tosses that went even further. So four out of ten tosses going over 30’ is a good day. Last toss being the furthest. But I knew to call it there as I got more stuff to do and the amount of spinning was definitely starting to fatigue my right knee. Seeing as how my light bag is now only 5lbs under the contest weight (just shy of 89% contest weight) and really using it because it is smaller sized on this week, I may go heavier on the heavy week so that I’m doing some tosses with 50lbs. Do some at contest and some over it. Our 50lbs is a different bag (Rogue) compared to most the other ones (Cerberus) and it could very well be a Rogue bag for the toss. They handle differently as well. So from there, inside the gym for the tough stuff. The first of the tough stuff being fingal fingers. I had gotten assistance from two other people with setting this up because it is such a pain to do so. And I got it setup after I warmed up to get it out of the way so I didn’t have to fret much after the bag throws. Also to make sure I had help as people could leave before I actually needed to do them. I couldn’t get it by myself with the 300lbs finger so no way was I getting the 400lbs finger solo. So the plan here was to do EMOM singles. Initially I was thinking 10 but figured I should probably drop volume considering the farmer’s walk. I also had to think about what I was realistically going to be doing here. I’m already doing pressing stuff twice a week so this would be a third pressing session. I also feel like the finger for the contest is going to be tough from videos I’ve seen and this isn’t going to be something I can speed through. Rule of thumb being twice the reps I want to hit in a minute. The most someone has done the 500lbs finger so far has been 3 reps and when I did the one show in October 2021 the winning reps was 4 and I got 3. So 8 singles should be enough. Have to see. Just because the weight for show is 425lbs, doesn’t mean it will equate to what I have here. I know this from having a really tough 350lbs finger when I could do the 400lbs I have access to easy. I’m realizing that I’ve not really touched fingers that much and really it has been less than 10 times total including in competition. I’ve had bad luck with my first time fracturing both pinky fingers and then not being able to touch them again for like a month and a half and then dropping out of the contests I was doing due to back pain. Then the second time I only got to touch them once 4 months out from show because I fractured my left elbow after taking a fall on box jumps in 2021. Which is the last time I’ve touched a finger besides two weeks ago. So almost 50 months since I last touched this particular finger. The issue was going to be just getting it to the shoulders. Grip is an issue and I’m trying to not be pulling with the biceps. I do know that I can add some weight to this finger before trying the 500lbs one. I feel I will have to give that one a shot at some point in prep to make sure I can do the contest one with the specs. Even with the setup help, still took a bit to get ready. I did some warming up here with specific things and I was a little worried that my shoulders were going to be too cooked here. So there were nerves. This can be a bit rough warming up because it isn’t easy to swap out fingers if wanting to work up in weight. I don’t think there are two stands for these anymore either. See how things went that first one and kind of decide what I could handle. That first rep a little shaky but I got better as I went on these. I was still worried I’d miss the catch from the high pull on these all throughout. Last one was the best one so a little hyped for that. Took a bit to tear things down but it gave me time to recover before doing farmer’s walk stuff. After the light session last time, I knew that I needed to get myself used to picking up the weight consistently. The pick has been tough for me always and there is some hesitancy in it ever since I tore stuff in the right hamstring a little over a year ago. But also not doing these with much volume in the last year or so has also been to my detriment. Deadlifting isn’t enough as top weights there raw is not even working weight I’d need to just stay consistent. Not going to work about the loading my own weights thing until I get a bit more sessions in with just doing decent weight farmer’s. So borrowing from something that I had done in prep for 2022 Nationals when had heavy deadlifts and heavy farmer’s with the farmer’s being 160’ course with drops and picks every 40’. I had only worked up to 290lbs for runs (but did 330ish for picks) and managed to finish the course despite skipping a workout to recover (I had felt like dropping out). I was thinking about the work capacity here and what weight I wanted to be handling here. Even though contest is saying it is only 25’, it really is more like 30’ since have to go through to the end each time. Not going to cut that from the considerations here. So plan was to do between 277-297lbs for 6 runs of 30’ with EOMOM rest. I was initially going with odd numbers since planning to use the I-beam handles. But figured that handles may not be like that so going with the lighter handles that are lower pick height. Most shows are going to be that and considering the deadlifting I’m doing is elevated, best to keep working where most lifts will be at. I tend to do better if it ends up higher even if training from like 3” lower. Initially warming up I was gripping near the front of the handles as I had been doing that with the longer frame stuff in the past. Feels a little rough and not as much lower back maybe. But the angle made things not so great with lowering the handles because how high they were in the front. These had just been rewelded so didn’t want to damage them stupidly so I went back to back of handle grip so I could control the drop better. First set was slowest. I got faster with moving with the weights despite there being fatigue built each time. I didn’t rechalk for these sets as I felt like I’d probably have a hard time doing so during the event. Hard to say if I got this right as far as work for recovery and going forward. Have to see how I handle other stuff I guess before I do these next time. So after that, I had planned a farmer’s hold. Initially was going to be 40 seconds or so but then after the event was announced to being the current thing, it didn’t make sense to do that long and 30 seconds should be enough as I need to build up strength for farmer’s vs endurance at this point. I elevated the pick height a good bit and swapped in the I-beam handles here. The working up set was really rough on the lower back. This is why I try to work up to weights after doing stuff from lower as it hits stuff differently. Like this felt downright terrible on my spine but I trusted myself that I could handle what I was asking here and went up 50lbs for the hold. This felt better than the 297lbs did picking it up. Like no issues. I was wondering if I went too light here. It did start to get challenging near the end so this was about what I needed really. I’ll have to think on how I want to progress with things here as I may end up doing elevated pick and holds but like short holds and multiple picks and then a hold. Have to see how I handle things these next two weeks. Since I wasn’t in a rush and I had some time (like it wouldn’t be turning dark if I stayed to stretch when driving home) I moved right on to the last thing and left the farmer’s stuff to be cleaned up when I was done there. I had liked how the pairing of band leg curls and backwards sled drags had felt when I did them two weeks ago. So doing that again. Decided to just do more reps on the leg curls since this is the thickest pair of bands (and to try and have it feel more like the reps/time of the drag) and put like 70lbs more on the sled vs last time. Things felt good here. Got a good pump here and I didn’t really rush to get on to the second set. Wanted to try and treat this like a superset where I rested between the pairing. This is the kind of conditioning I need for my lower body to be ready for these kind of events at this competition. Finished the second run through and slammed my protein shake before putting stuff away. Stretched out at the gym before driving home.