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.

March 24, 2024 - March 30, 2024 - Week 15

 March 25, 2024 – Week 15, Day 1

Dynamic Warm Up

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

12” Log Push Presses
220x2
220x2
220x2
220x5

Chest Supported Barbell Rows
135x5
185x5
225x5
Added Straps
265x5
315x5

Bench Presses
45x15
95x8
135x5
185x2
225x2
270x5
270x5

Stretching
 
Comments: So I was not in a good mood for this weekend after how Friday training had me feeling. Feeling a little depressed with myself and worried about the hamstring. But it did seem that I was ok. But to add insult to injury the rain that was to be all day Saturday stopped around noon so if I hadn’t changed a thing, I could’ve kept training as it was and possibly not had issues. If I can take anything from that session, it is that fatigued state severely impacts throwing for me and that even not at 100% I can still do ok. Spent the weekend trying to recover mentally more so than physically. I kept up meals and surprisingly still adding some weight. Getting close to 290lbs now. Got those shin splint feelings walking Sunday and then coupled with having to go into the office for the once a month meeting Tuesday wasn’t helping matters. The weather was at least nice for Monday. Keeping an eye on things as I warmed up and thankfully no issues. Log to start things off. This was the only thing I was concerned about because of the hamstring loading and ROM. But from what I had been testing out (picking stuff off the floor and stretching hamstrings) I should be ok. First two sets working up were clean and press every rep. This has been the first time in a while where I wasn’t just using the empty log to warm up. First set felt like garbage in how the joints and breathing were feeling. But I know that generally I feel crap at the beginning and then feel pretty darn good the next set. And that was thankfully the case as the next set felt easy as it should and crisp. 30lbs jumps up to a top double and then out of the rack work from there. Clean once stuff was feeling fine. Again, there was just some hesitancy making sure that I was picking the log up and not irritating things. Last time I did these, there was some fatigue noticed in the hamstrings and I didn’t notice that this time. My right calf was feeling tight but I think that has to do with other stuff being tight and what not since all kind of connected. Not painful, just tight. Feeling ok and stuff was moving well for me. It was just a 10lbs jump from last time (and same weight as axle last week) but this was also before I had that slight scare again. Clean may not have been 100% perfect but the pressing it felt crisp and light so very pleased with that. Out of the rack was next with the same weight for the doubles and such. Now last week I had the axle a notch too low and I guess I decided to overcompensate and make the height one too high for log this week. Making sure I write this done in my reference notes so I don’t keep guessing and screw things up when trying to save time. I’m not sure why out of the rack tends to be rougher on my knees for log stuff. So these weren’t feeling the best but looked pretty good. None ended up feeling as good as that first double with the clean and press. I was having to be cautious so as not to hit the rack supports on the dip and throw things off. So this meant being patient and controlled. It’s good that I’ve been working on that whole not panicking thing here with weights on the chest/shoulders. I’ve actually not done a set of 5 reps with over 210lbs on log in a while (and not since working with Mr. Westerling again) so things are fine. I just need to make sure I don’t rush things. I am curious if things will be adjusted as get closer as at this pace, will likely be at under 90% contest weight in training. I had to put away stuff before moving on to the stuff in the garage. I had not set things up like I did last time to make it easier to transition from one to the other but that was fine I guess. But I had to put away all the weights outside before I did the stuff in the garage this time. Chest supported rows to start off. Still sets of 5 working up to top set of 5 reps. Plan was 3 plates as I did a small jump the last time. Unlike say last time, these were all feeling pretty good working up in weight. So that was kind of surprising. I was tempted to go higher but figured that I’d hit 315lbs for the top set and if I felt like it was way too easy, go from there. Essentially, if I felt that I had 30lbs more in me would I go heavier. Usually that first set with straps feels a little tougher than I’d like and I get nervous about the next weight. Not really the case this time. But I didn’t want to let the form break here. No arms feeling a certain way here. Good controlled, reps. I’m actually getting close to what I’ve done with looser form on these. I actually don’t think I’ve gone above 315lbs on these in the first place. So this is improving still and hopefully means big gains in rowing power when allowed to slop it up with stuff like arm over arm or truck pulls. Quicker turnaround then for next thing which was bench. I was tempted to go a little heavier. Not because I felt I needed to but just because 275lbs just seems nicer with the 40-50lbs jumps. But I made myself stick to the plan here as need to be mindful with the pressing stuff. Now that shoulders are recovering enough between sessions, the incline log work is still moving fast like speed work but benching is not really like that. It is still a little tricky with getting the form right on bench with this grip. Still 2x5 with 10lbs more than last time so 270lbs (hence the 275lbs thought). Trying to not go so quick and get some break between the sets as the lighter stuff isn’t the issue. It is the above 135lbs weight as just seems to be 185lbs goes on the bar and it feels heavier by a good bit. It was a good move to stick to 270lbs as this did feel a little more challenging than 260lbs had felt last time. I didn’t quite get into a groove either set and I was fighting some hamstring tightness getting setup. I was feeling this in the arms a bit more than usual too I think on the second set. It was the only thing that felt remotely off and it wasn’t enough to even be concerned about. Ate oatmeal and put stuff away before stretching and ate dinner later.

March 27, 2024 – Week 15, Day 2

Dynamic Warm Up

Front Squats
45x10
95x8
135x5
185x3
225x2
275x2
315x2
365x2

16” Jack Pulls (straps)
135x5
225x3
315x2
405x2
495x2
545x1
601x5

Hyper Extensions
bwx10

Hyper Extension Holds (Neck Harness & Plate)
10+20x52 seconds

Crunches
bw+20x30

Lying Leg Raises
bwx30

Stretching
 
Comments: So Tuesday wasn’t a great day. I awoke at about 2:40AM to vomit in my mouth from indigestion. My rule is generally that the day is done if I puke. But this wasn’t from sick or food poisoning. One meal I’ve been doing recently seems to be giving me indigestion many hours later that didn’t used to so I’ll have to see if a change up to it helps prevent this. This was the day of the month I had to go into the office which meant 1hr less sleep, getting very little actual work done during the day being in meetings and not being able to walk. I had been preparing with allergy meds ahead of time and it was a good call as it seemed everyone was feeling a certain way. I was feeling stuffy and took Nyquil to make sure I slept with no issues to help fight off whatever. That did seem to help some but not 100% and allergy meds to do the rest. Not ideal with the planned workout but doable I guess as not high reps. Mobility work was fine, no issues there. Paranoid still. Starting things off was front squats, working up to a top set of 2 reps again. I couldn’t really trust the weather as it was raining off and on and very likely it would start up raining again in the middle of it. Since this was going to be the heaviest I’ve gone so far, I had to weigh the pros and cons of sturdy rack in inclement weather or crappy rack with no risk or slippage from rain. I went with the option that had me out of the rain. The plan was to just go up 10lbs from last time. But this was so very close to a PR. 365lbs for a double is the most I’ve done on front squats and that stands from 2010. I think I’ve only attempted it twice a few months apart and results were the same where I was doing 40-50lbs jumps and making absolute grinders for those two reps and not even bothering to attempt a triple (the sets prior being all triples). Besides then I’ve done 345lbs I think for a triple using a front squat harness but that had allowed me to not keep good form. I felt I should be good for this and have some in the tank. It has been helpful to not think of this exercise as just legs but as a bracing drill and on the works the core and gets weights feeling comfortable for overhead pressing. As well as taking my time and not rushing. My only concerns I think were that I’d be masking stuff with allergy meds and that I was feeling bloated and a little worn from the day before still. That those could be issues for me with getting through this. Warming up standard here and then doubles at 225lbs. I’ve gotten somewhat used to things with that first lift with a belt as well as trying to keep myself cool for working up weights and save it for the top set. So now time for the top double. With how I was feeling, I was feeling like 80% chance I had this. I will say this felt tougher than 350lbs had felt but still felt there was at least another rep (maybe two) there. But what eventually was going to happen did with walking the weight back in and essentially being blind from the weights blocking line of sight as I missed the j-hook on the left side. It felt like a risk to try and get it on there and the setup felt secure enough for me to bail and get out of the way safely. Got to say those muscle clamps stay on pretty good. My cheap rack j-hooks for what I bought during 2020 lockdown bent on the right side and I needed to use a dumbbell to get it out. Will have to see if I can get a replacement for next time. And hope for no downpours next time as well so I can be in the better rack. I had also used bumper plates in case this happened lol. So with that mess, I had to take some down time to strip down the stuff and got some fluids in me. Next was jack stand pulls. Continuing the trend on lowering the pull height each session by a little bit. So this time it would be from 16”. Now I have a bit more practice with reps at this height so while not exactly on this setup, I’ve done several “indicator” pulls at this height in the past. Plan was work up to a top set of 5 reps and the suggested was same as last time with 585lbs. My hope here was that I was able to stay close to what I’d pulled the past two times but I wasn’t under any illusions that I’d be seeing the same kind of success as I did with the wide pulls with adding weight each time. That had more to do with regaining confidence and strength in the hamstring. I was worried here as this was going to be the most intense thing on the hamstrings so far with the most weight. I wouldn’t have reservations here considering the progress if I didn’t feel that slight shift during sandbag to shoulder Friday. So I was worried here as this was likely where things would act up going off of last time. So there was concern and hesitancy. Thankfully the lighter weights felt easy and like nothing. But as plates added up, I was getting a little paranoid. Like breaking the weight off the ground and after that being fine. I wasn’t confident in sticking to my plan of same weight and was going to do 585lbs but then talked myself up to add some weights back so that it was just over 600lbs. It would be known on that first rep if I screwed up. And thankfully I did not screw up as it went up fine and I probably could’ve done this with 605lbs after all the hype up. But these did get a lot tougher as I went. But still feel like at least a rep in the tank. I had made sure to chalk up my hands and the straps after how things felt with the wide pulls last time with the time under tension. I left the weights on the stands as I wanted to try and get through the rest of the workout to eat dinner as soon as I was done and attempt two more smaller meals before bed. 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. Same weight as the last two weeks here but with time frame increased to 45-50 seconds. I was seriously considering just doing a minute this time but held off. I miscounted (thankfully had timer) as I seem to do by 10 seconds and definitely could’ve held out for a minute or more here. I hesitated slightly before deciding to stop hence going a little over. From there, weighted crunches with 20lbs for 30 reps. These seem to go by better if I don’t just keep counting break up into number sequence chunks. Like surprised done so soon. I may add weight to these next time. The lying leg raises were about the same. I feel like these felt a little better than last time as far as compression in the discs after the heavy pulls. The movement takes longer to do than the crunches due the ROM so the counting break up isn’t as effective for me I think haha. Prepared dinner (testing to see if change stops the stomach issue) and put stuff away before eating then stretching.

March 30, 2024 – Week 15, Day 3

Dynamic Warm Up

Sandbag Tosses (16’)
30x1
30x1
30x1
EMOM
45x1
45x0
45x1
45x0
45x1
45x1
45x1
45x1

Frame Carries
(16” pick)
180x50’
(18” pick)
276x50’
376x50’
476x50’
(20” pick)
568x11’
568x50’
660x50’
568x11’

Sandbag Rows
150x5

Sandbag to Shoulders
150x1 R
150x1 L
200x1 R
200x1 L
250x1 R
250x1 L
300x1 R
300x1 L

Stretching
 
Comments: It doesn’t feel like starting Monday that work is going to get a lot more hectic. I mean it is but doesn’t feel like it. Or I can’t be bothered with that. Tried to get myself to go to sleep a decent time as the plan was to get up an hour earlier than for work (and not hit snooze) so that I could get out and train and be back to go see “legos” with my nephews. I did get out of the house earlier than usual (but perhaps not quite as early) and drive out was fine. Actually the quickest it has been getting out there. I’d need to try and keep the dilly dally to a minimum so that I get through everything and be done with enough time to get several meals down before being out on the town. Kind of odd getting there before other people showed up. I was also expecting there to be a drop off in people considering that several competed the weekend before. But ended up being a decent amount of people eventually. Warming up felt pretty darn good. But I was leery after how last session had gone. Up first was bag toss. I really hoped that I didn’t suck on these this time around. I think my concern was that it seemed that I wasn’t quite recovered from the lower body session last time training a day earlier and I’ve been noticing that lower back is taking a little longer to recover as the weights have climbed and the difficulty rises with increased ROM. Warming up with swings and partial movements and also just trying to do some slight bounds to get the knees prepared as well. What has appeared to be a common thing is me biffing the first toss with not getting enough arc on it and going straight up. Which would be fine if it was a setup I could stand right under (like at Nationals and Regionals) but not when here or at home. Plan was to do 45lbs for five tosses EMOM again. I was bit worried because of how last time went. I knew at least that footing wouldn’t be an issue and the setup here was not going to “explode” like at home. First toss was great and I figured “hey, guess just a bad day last time”. Then I proceeded to miss the next toss with the arc being too shallow. I wasn’t going to restart and just tack one to the end I guess. I did get the third one but it wasn’t a convincing clear as it came down on the band (trust me, I zoomed in and slowed down all the tosses the hit the band to make sure they went over and not under lol). I then did the same thing as the second toss. I think at this point it finally clicked for me what the issue was. My lower back was fatigued and I wasn’t loading the hips/hamstrings higher. I was just going down and up and using my levers rather than doing the stuff that was having me get the extra “umph”. Once I got that down, I had no more misses (and did an extra just to make sure I got five). So I learned something there. But I likely wouldn’t make my tower at home explode again if I had done these at home with how most didn’t get a lot of clearance. Learning all the time. So bag toss done and then time for frame carry stuff. I knew what I was about on these from last time. Also knew what I could expect as well. Since nothing was sectioned off this week, I could do the warming up in the lanes unlike last time. Plan was work up in 50’ runs with pretty much 100lbs jumps up until the end with goal being 660lbs. So 20lbs more and just 20lbs off contest (though that is to be with yoke and running back so). I don’t think I had any doubts about this as I’ve done heavier stuff for longer distance with the big frame. But I’ve been hitting heavier weights with deadlifts in comparison to then. With warming up, I was trying to be controlled with things. Especially with the lower pick heights. Make sure standing up and then going. Feeling ok. Had to put the big door up and down while setting up the big frame. For that last time, I did feel like I wasn’t able to go as fast as I wanted to but it was the first session back to moving normal after 5 weeks away from it (and I noticed that in my calves the next few days). The other issue seemed to be with moving on the uneven pavement at top speeds and going from inside to outside with the sunlight. This could also be with belts getting tighter due to my weight increase (I have a new belt on the way due to how thick new deadlift suit fabric is). So with the empty frame run there was a slight slow down halfway because of the issue I mentioned last time with the first outside run. Need to not have that sloppiness on the last set. I was making good time as far as training. Wanted this to go well and to not have myself feel off. I do feel that I was able to move faster compared to last time but I think I gave up some stability in that pursuit of speed. It will be interesting to see how this is going to be when yoke gets added. Sandbag to shoulder for the last thing. I was more nervous for this compared to the bag toss. Though both bag toss and sandbag to shoulder have caused injuries (shoulder when tried to catch bag vs hamstring strain). It’s never injury with bag toss, but missing and looking like a chump. The ask for this session was 300lbs for single each side. I’ve done over 300lbs to the left side but before this cycle 250lbs was the most to the right side. So the 275lbs 7 weeks ago has technically a PR for that side. I was gun shy after how 265lbs had felt for my right hamstring going for that right side. But even with getting down on myself, I knew getting sleep and taking a step back helps with figuring out the problem. I noticed that I didn’t have that sensation of something “shifting” when I did it for the left side so it is likely with how I’m loading the body for the pick that is exacerbating things. I did end up having a bit of break here because someone at the gym was dealing with some issues related to feeling “not good enough” for Nationals and getting “too old” and I’ve been there and talked with them a bit. Anyways, warming up I was testing out different ways to pick up the sandbags. Some things in my head didn’t feel like how I was expecting them. The sandbag size for Regionals is such that it is not a bag where an upright bearhug style is beneficial because of how far down I’d have to be and it would be more effort on the lower back. It does seem that the style of pulling to the side and having it land on my feet works best but there are issues. I was nervous with 300lbs and let things settle before initiating the pick. I was in the clear when no issues pulling it up. I was very pleased to get over it. The other side I think I had a little more issues with the “settling” before picking and doing the actual movement. Which is where we run into an issue potentially. It does seem to cut down on the unbalanced loading but it is slower, which is why I’ve been doing the quicker movements. But either style isn’t really conducive to repeat efforts as the bag will be flat on the ground. So more practice needed. But I was happy with how the day went and managed to eat meals at the gym and again when I got home before got out to be with nephews and my older sister for lego stuff. The “fest” was a bust but ended up finding a small business in the area for rare legos so it worked out. Then a day early Easter dinner with family before getting home to stretch and hydrate.

March 17, 2024 - March 23, 2024 - Week 14

 March 18, 2024 – Week 14, 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

Axle Push Presses + Jerks
220x1+1
220x1+1
220x1+1
220x4+1

Band Assisted Pull-ups
sb+lbx5 at pin 16
ab+lbx5 at pin 16
sbx5 at pin 16
abx5 at pin 16
lbx9 at pin 16

12” Log Incline Bench Presses
90x10
120x5
150x3
180x2
200x1
215x5
215x5

Stretching
 
Comments: Saturday was a good session to see where things were. I was able to go fast and not feel like my hamstrings were going to tear, hit consistent PR weight and height on the bag toss and starting to get back to appreciably weight on the sandbag to shoulder. The only issue I guess besides just some slight aches in the shoulders and neck was that my lower legs were really sore. I guess that is one thing not really hit when doing the casual pace stuff for the moving events. Calves are where the after boost comes from. Assuming things still go well, I may be able to drop the rehab stuff this week or next. Also still gaining weight and I was surprised that after being at 285.8lbs for two weeks that I’d just go right back 286lbs to 287lbs. It sounds like the new deadlift suit should be ready within 3 weeks’ time. The warm weather is going away for a bit. Time to get to training. Warming up felt fine and dandy. I’m definitely getting used to the increased dynamic warm up stuff and I’m glad more often then not that that I don’t feel like my joints are aching. Axle to start off the training and seeing as how last time it went well with me pulling from the floor all the way up to the working weight, I shouldn’t have issues with this go around either. Slight adjustments to the warming up weights where I’m doing the strict pressing to start and then the other styles of overhead. I wasn’t sure how my right knee was going to feel and thankfully it wasn’t really doing anything out of the ordinary. I’m not exactly speedy on my transitions quite yet. As in going for the press after the catch on the shoulders. And certainly not from going from one style to the other. There is a delay in switch but I think it is less in that I can’t go faster and more that I’m trying to not rush things and trying to treat these like these are max weights for me. I was noticing less hesitancy in the start of the lift. But also that the shirt I picked wasn’t probably the best (but I also didn’t chalk it up). Trying to treat things in a way that I’m not stressing out. I did chalk up my shirt a little bit for the top weight just so I didn’t get thrown off if it slid down to my belt. Apparently I took this weight to be heavier than it was as I essentially pulled it all the way up to my sternum with my second pull so I was a little thrown off that it was there and not a bit lower like usual. The push press felt easy and so was the jerk but I was a little shallow I think so there was a slight press out. Don’t want that. Rack work after that with the same weight. As has been the case, complex of push press and then jerk. These were a little harder to unrack and I realized it was because I had the rack arms a setting lower than I usually have them so there was a little more squatting up than usual. But perhaps I should do that if this is to work on pressing as if I’ve cleaned the weight without cleaning the weight as I will likely catch it a little lower anyways. Once I realized that I did have the setting lower and accepted that I was fine with moving forward. Maybe a little nervous for the last set where I could do some reps. Since last time that last jerk had irritated my right knee. The push presses were fine and dandy. I took my time with the jerk and it might have been my most explosive one of the day and yeah, no knee issue this time. I forgot that last time I did this session I had cooked up a bowl of oatmeal before moving to the next thing so I got that ready and would have to wait to eat. So on to band assisted pull-ups. I kept the knee sleeves just because again and just convenience. Same as last time and for several weeks now with the 5 sets of 5 reps to a top set with 5-15 reps range. But the last session I had modified the resistance/assistance sot that I was staying at the same pin setting and swapping out band tensions. Taking what I learned from last time with the band combos, I think I got them this time that each set was getting less assistance. Trying to pull up explosively and then lower with control. I’m surprised when sometimes that working up sets will feel like maybe I should have this be the working set but then the working set feels pretty darn good. I had scraped the back of one knuckle on the concrete picking up the bumper plates and that knuckle decided to bleed a good bit. But kept it from affecting things. Managed to add a rep to the set from last time. Then I could eat my oatmeal. Last thing was log incline benching. Same as last time with 2x5 continuing. But just a 5lbs increase from last time. The warming up was slightly different and I was kind of going through it pretty quick as the weather wasn’t looking great and I felt like it. It has been giving me a peace of mind that these are moving again like they had before. No wonky shoulder stabilization and just strong and fast pressing. Like I’m enjoying the lift again and not dreading it like I was when it felt bad and I was missing lifts. Only a slight break between the sets because it started flurrying a bit and I wasn’t sure if this was the portents of another snow squall like earlier this month. It was not thankfully and I got the sets down. Put stuff away before getting out the ladder and fixing the toss tower (I’ll be needing it this Spring with gym closed some weekends coming up). Stretching followed and then eating dinner.

March 20, 2024 – Week 14, Day 2

Dynamic Warm Up

13” Wide Grip Jack Pulls w/ Hip Circle (straps)
135x5
225x3
315x2
405x1
455x1
495x1
545x5

Hyper Extensions
bwx10

Hyper Extension Holds (Neck Harness & Plate)
10+20x45 seconds

Planks
bw+53x60 seconds

Side Planks
bwx60/60 seconds

Stretching
 
Comments: This March weather is for the birds. Unpredictable. Before this week, I knew that this the coming weekends could be an issue with some things with the weather and the gym being closed for competitions. I had been hoping when I was out at the gym on Saturday that there would be a posting about the hours for Saturday to find out if it was worth it coming after the competition. Early predictions saying there was going to be rain but then checking it Monday and Tuesday it looked like it was going to be rainy a day earlier so Saturday would be fine. Now it is back to being rainy Saturday. So I’ll have to think on all my options and figure what makes the most sense. But I’ll save that for later. For when I get this workout done and see what is what. This session is the shorter of the two alternated sessions for the Day 2 lower body sessions. Because I’m only doing one heavy movement. Warming up I guess felt fine. I had done some foam rolling for my calves the day before as they were still feeling sore from Saturday. I was feeling a little tired and yawning a little while warming up. Not ideal for what I had planned here. But warming up was feeling pretty good I guess on most things. One of the last things involves a large ROM floor to overhead with some light weight and I ended up not paying attention and hit myself in the forehead. I’ve done over 1100 reps of this exercise in the past 6 months and have one rep hit my head and get a little scrape/cut. If I wasn’t awake then, I was now. Then it was time for the wide pulls. Still elevated. Same as it was the last few times, with plan to work up to a top set of 5 reps but have it be 2-3” lower. With using the jack stands, the next height would be 13”. A bit of a jump considering it has 2” last time. I was really hoping to do well here. If I hit what I wanted, I was thinking I’d drop the rehab stuff completely. So what was suggested from the past two sessions was to do 495lbs for the top set. Again I felt that my hamstring was getting better and that while I didn’t leave as much in the tank that I still left some. So hopefully that meant that I had 545lbs in me for that top set of five reps. Of course, I was not going to push it if it didn’t feel right. And it wasn’t feeling like this was the day to do it with the yawning at the beginning. The lower height felt a little different I think with the setup. My right lat was feeling pretty stiff with breaking weights off the ground so I was watching that too. But putting on the hard belt for 455lbs that sensation went away and I felt like maybe 545lbs was back on the table. But I setup for 495lbs to be the top set just in case. I got set and pulled. I knew then that 545lbs was there unless I messed up. So the bar was loaded and I got myself ready. Nice and controlled. The hamstring will hold. Do it. This was definitely challenging. I had not chalked up the straps or my wrists but it would’ve probably been a good idea as this was feeling as difficult as when I did the 570lbs rdls that one time and miscounted. It was a good bit of time under tension and required a good bit of effort. I also was having to get my air at the top of the lift so that I could do the pauses and pulls. It’s a good bit of weight pulling down and out in front. So some fighting of staying conscious. I was really worried I had miscounted and only did four reps but it turns out I got it right. This elevated cycle of wide pulls has been really helping me with building the confidence and power with this style of pull to build up the hips and hamstrings. I didn’t put weights away at this point as I wanted to get through the other stuff with some urgency so that I could eat a bowl of oatmeal and then put stuff away and stretch before dinner. Hyper bench followed that. Back extensions to get things loose. Plan was to do same weight as last time but to do 40-45 seconds. I figured I’d see how it felt as my hamstrings and glutes were really getting worked last time. These did end up feeling less taxing this time around and when the timer went for 40 seconds I just held for another 5 seconds or so before putting down. Good to see that the endurance is returning. Tried to move on to the planks after that but didn’t want to rush things too much. Same weight as it has been as this seems to be a good weight at 53lbs in the backpack. Felt fine albeit a little tough on the midsection (as expected). Side planks were fine I guess. Barely  noticing the right leg needing to support like in the past few sessions. Bracing on the left side felt tougher than usual for the upper body. Usually the midsection is harder to brace when on the right side. I guess that is why I tend to change up which side I start with. With training done, I got a bowl of oatmeal and put away plates. Then, as training at home for some of Day 3 might be the case, I did go and fix the toss tower setup with the ladder before stretching out.

March 22, 2024 – Week 14, Day 3

Dynamic Warm Up

Sandbag Tosses (16’)
30x1
30x1
30x1
30x1
45x1
45x1
45x0
45x0
45x1
45x0
45x0
45x1
45x0
45x0

Sandbag Rows
112x5

Sandbag to Shoulders
112x1 R
112x1 L
175x1 R
175x1 L
225x1 R
225x1 L
265x1 R
265x1 L

Stretching
 
Comments: The best laid plans. So with the adjustments to the Day 3 sessions to reduce volume of certain exercises but increase frequency added to some logistical issues. Namely with every other weekend for the next 5 weeks being with the strongman gym closed and having to deal with the weather issues was leading to some headaches. Such as figuring out other gym availability and such. One option as far as the closest gym with what I’d need for prep didn’t get back to me until Friday. The closer gym would only really be good for one thing and there isn’t enough space inside for the moving event and likely not want me using their stuff outside in the rain. And that was what the weather was saying for Saturday. Pretty much rain all day and stopping around 5pm. And if I tried to do training at the strongman gym after the competition (7pm) it was supposed to be raining out there at that time too. So I decided to deviate from my routine and do what I usually do on Saturday on Friday after work. What that would mean would be doing stuff at home and then driving out to the one gym to do stuff and then drive back home to finish up stuff. I rationalized it to myself that I’d be able to just rest all day Saturday and Sunday to make up for it. Warming up stuff had felt fine. Was feeling good and all. And that was about all that I was going to feel good on unfortunately. As mentioned last time, the plan with bag toss was to do it every weekend with 5 EMOM singles and the focus not on adding weight so much as getting form focused. I had spent time during the week to get my throwing bag to 30lbs or so and set aside the sand I took out in a separate container so that I could easily add it back in so that I wasn’t spending a lot of time. I did the usual stuff I do for warming up the 30lbs sandbag with different styles of swings and extension drills before doing the “clean pull” tosses. The first of those felt crap but the second felt right. The first actual toss got good but I didn’t get much drive out of my lower body. I think my left foot slipped a little on the mat. Plan was three tosses to get the feel and move on but the third one was so squirrely I did fourth toss that was good. Then it was time to do the working sets with 45lbs. Went for the first toss and it cleared the top of the setup barely and knocked the setup slightly apart. Which visually was irritating me as that meant the crossbar was tilting down so it wasn’t exactly 16’ uniform across the setup. I didn’t have enough time to get the ladder setup before the next toss and that one also went over fine and slightly better than the first. After this is when things went to crap. I got the setup fixed and rushed for the next toss and it was about 6” too short and arc was bad. Same thing on the next toss but the arc was shallower and it crashed down on the brace crossbar causing the right half of the uprights to come crashing down. And it looked like the fall had damaged one of the pvc attachments and I couldn’t make it have a crossbar in the short time. However, I was able to get a good toss after those two misses. But then I decided to suck. I was able to get the height but my arc was way too shallow so it was coming down right on the brace crossbar. The setup survived the first miss but the second miss was devasting as it pretty much disintegrated the joints of the setup. I was about done with myself at this point. I wasn’t even following the EMOM protocol. I just wanted to get five good tosses. I took what surviving joints I had to make something resembling a target. Which was my last good toss of the day. But it was not clearing it and it took it down with it. After two more bad tosses, I called it there. I had spent about 30 minutes with trying to get the setup fixed and whatnot and I was really frustrated. My lower back was feeling stiff and my knees weren’t cooperating with me. The every other week bag toss seems to suit me better as far as recovery goes. This didn’t feel good and felt like one of my worst bag toss sessions in recent memory. I think it also has to do with added stress but with asking more of my knees with increased frequency on the leg drive based pressing. I guess it is good I’m getting a reaction this quickly rather than a few sessions in and having to spend time figuring out what went wrong like with say doing the supports for overhead too much and heavy. I was pretty much done after the bag toss mentally. About halfway through that I had already decided I wasn’t going to bother driving to a gym to do yoke with how stiff my back and knees felt and trying in traffic there to load up weights outside and bring them back in and then driving back home to do more stuff didn’t work. I do have a yoke at home. Two actually. One is/was my base for viking press and the toss tower (though that has been destroyed and will need repairs if I’m doing it again) and the other is 90lbs empty. Both have very thin crossbars and I’d rather not deal with those when I was already feeling a certain way. But rather than completely give up, I decided I’d at least do sandbag stuff with the rows into shouldering. My plan had been to do sandbag shouldering at home this session because it would be a nice gap from 225lbs to 300lbs if that is the plan for next time. I don’t have that big a variety of sandbags but it works for this session in particular. Sandbags of 112lbs, 175lbs, 225lbs and 265lbs were to be used. I have 363lbs after that and that isn’t happening. The rows to warm up felt fine. When it comes to sandbags, I’ve been preferring the newer style with the Velcro covers vs the ones I have to seal with duct tape. That first sandbag of 175lbs felt so awful shouldering because of how floppy it is. Reminds me what I tend to skip those kinds of bags when warming up at the other gym. But perhaps it was good to have it be tougher than it should be so that I took things seriously as I went up in weight. 225lbs went better in comparison. I was taking time setting up the individuals bags between the sets but taking relatively short rests between sides. I was also tossing the bags out of the way once I finished with shouldering to both sides so out of the way and I’d be able to get the next one. Then 265lbs. Should be no problem. Should’ve. So with the other bags, I was laying them down and setting my grip beforehand but when I was going for the working weight, I was doing what I’d do in competition as likely standing upright and knocking them over to be to the side. After this session, I may need to change that because going for that pick on the first bag I felt a familiar sensation in the right hamstring. There was no pop or pain but I felt stuff shift there and I was immediately concerned but finished the rep. There was no cramping sensation like last time but I was spooked. I took a longer rest between the sides before going for the other side. There was no sensation of any  kind that time but I was a bit more deliberate with things so it was a little tougher with getting to the shoulder compared to the other side. No pain but it has me a little shook and questioning if something is wrong. Uncertain if the soreness in my hamstrings is uneven and if it is more than just soreness. It took a bit for me to get myself to calm down and eat as well as eventually stretch. I need to use these two days of rest to recover mentally and proceed with caution. I really hope it is nothing but phantoms.