April 28, 2018 – Beast of the Bluegrass

I'm a rambler; I'm a gambler; I'm a long ways from home. And if you don't like me then leave me alone. I'll eat when I'm hungry; I'll drink when I'm dry. And if strongman don't kill me I'll lift till I die.

Yes, I know this is a bastardization of the Celtic folk song. My dad used to sing it a fair amount when I was child and he has it on his iPod. It was playing in the car on the ride back home from the venue and the alternations to the last part struck me. I do wonder sometimes why I do this to myself. I can feel anxiousness when competing and the highs and lows of the competition. My body aches and is stiff. But there are moments of joy I feel and though fleeting, seem to make all the effort worth to be still standing after it all.

As I had stated in the last write up, I’m taking an ambitious competition season. I had planned to go for both USS Nats and SC Nats this year. However, my right biceps was still not healing fast enough and with the intensive biceps stress training for USS Nats, I had to drop pursuing. I then decided to try all three of the eastern Plat Plus shows. Maybe I get lucky and qualify for SC Nats and the Amature Arnold Classic. Top 3 qualify for SC Nats and first place for the Arnold. And generally very tough competition. I want it to be a hard fought placing so that I know that I’m truly ready to return to SC Nats after last year. The class had to have a minimum to secure that and the weight class I signed up for just met that criteria. So despite the biceps, training was going well for this contest in Kentucky. I had to delay things a little bit as far as some things but everything was feeling good. Some aches and pains in the lower body but to be expected with the heaviest training cycle so far. I say this with no ego. I ceased my normal walking to see if that eased the issues the last two weeks. But I finally went for a walk the day before I left.

Even though I was going to bed early, I was waking up prior to my alarm clock in anticipation. Woke up Friday at 5:30AM and was on the road in an hour and on to Kentucky. This was going to be the second time I’ve competed there. Last time my dad and I were in Lexington we were hit by another car so the bar was low for success haha. I meant to only take a 20 minute nap but ended up being 2hrs. Driving through West Virginia with the mist on mountains made me realize that John Denver got it right. There was a lot of activities happening this weekend in Lexington so most hotels nearby were booked or overpriced. There was proms, Cirque du Soleil, a three day horse show on top of the strongman and powerlifting meet. Best option ended up being about 20 miles away and even they were calling to see if we wanted to switch rooms since they overbooked. Got to the “hotel” and put my bag on the bed and then I realized I left all my stone lifting stuff at home. My shoes, my tacky, my lucky shorts, my stones sleeves. All of it. Not a good omen. So a little shopping for clean-up stuff was needed and getting shorts that I could dispose of later. Weighed in at 275.6lbs with my shoes off. I was worried I wasn’t staying hydrated so I did my best to get fluids in. Ate dinner at a really nice place and then went to bed.

Woke up feeling like I had allergies. Not a great feeling. The shower didn’t have hot water that worked so it was cold shower the night before. I end my showers with cold water but I like them hot to warm-up and relax. I was able to eat breakfast with no feelings like I was going to throw up so that was good. And then out to the venue. The venue had a bit more setup when I got there compared to the night before. Goodie bag with the contest shirt had some packets of dry rub and block of chalk. The dry rub smell was leaking out into the rest of the bag so the contest shirt was a bit spicy haha. I think there was over 90 people competing so it was going to be a long day. Saw some familiar faces but lots of new ones or ones I’d only seen through the computer screen. Five people signed up for the weight class but the one guy was a no show. But the contest was run as if five people were there for scoring purposes.

The first event was a last man standing log press. A bit different format from last show. Everyone had to take every attempt. Starting at 240lbs and then three 20lbs jumps before switching to 10lbs jumps. 30 seconds per attempt so really only giving two solid tries in that time if you mess up. Training had felt good other than the second to last session. Working pressing more frequently and using two different logs to prepare for anything. Log had larger openings on it for the handles so it was very similar to the one I was training on at the strongman gym on the weekends. I figured that a grip shirt would be enough as I didn’t have to wear anything over the shirt this contest. I got in my warm-ups that I wanted but then it was the waiting game until it was time to go. And when it was time to go, boy was it time to go. I had been the first in the weight class to put in my entry so I went last. I had no illusions that I was going to win this one with someone who could overhead press 400lbs in the group. Just seeing if I can nip at the heels of the other two. Treating the first weight of 240lbs as top weight and it seemed to be okay. Just a little unsteady. 20lbs slapped on and back in the rotation. With four of us, this was going very fast. Maybe 3 minutes between the attempts. I had thought my condition would be better but it was not for this. Exciting but I was definitely working at a higher percentage of my max from the get go here. 260lbs the weight dipped on me a little but still solid. Cleans were feeling easy and strong. The guy before me looked like he was struggling with the previous attempt so I thought maybe he would be out at 280lbs. Nope. His clean was still looking rough but his press looked even stronger. Trying to catch my breath and recovery as much as I can between attempts with rewrapping my wrist wraps each attempt before touching the log. 280lbs ends up being a good lift for me. But getting close. Everyone else is successful with 300lbs. I go for it and I have it on my shoulders and go for the press. My body doesn’t cooperate with me and I press the log out like I’m trying to do a standing incline press. It comes back down and I try to regain my composure but it isn’t there. The match stick had been struck and the heat had burned out. No sense wasting energy on another clean. Long day and a lot of bodies to move through. With how much effort was put in this event and how my numbers were improving this really sucked. The guy that I felt I was close to ended up getting 310lbs before missing 320lbs. The winner got 330lbs as the guy who took second felt it wasn’t worth it to keep pushing. The winner was literally still warming up at this point. Getting that 300lbs would’ve had me in the same position. Log press is so frustrating I want to scream. Ended up in 4th on this. Not the way I wanted this to start off. Putting myself in a hole right from the start.

The next event for the day the medley. Was listed as being a sandbag carry for 60’, keg carry for 60’ and a prowler drag for 60’ with all implements to be 300lbs. Prowler was definitely made heavier, 410lbs in plates not including the implement and the chain attached to the handle. Now it was noted that the prowler drag may end up being heavier depending on the venues floor. With the space, the drag portion was a bit shorter than 60’ with the length of the lead chain and handle. In training, I had put the prowler weight as heavier, even when erroring on the light end. The venue floor was slick and was doused in chalk from the log pressing. Even with the brooms, there was still a lot of it and only way would be wash the floor which might make it worse. So slippery floor. I didn’t need much to warm-up here. Tilted the keg to see if it was balanced (or if liquid was sloshing around), picked up the one sandbag and checked how the fabric felt in my hands and checked to see how the start of the drag would be. I saw a few people with tacky towels for their shoes and hands. Others went barefoot to combat the floor slickness. I didn’t feel comfortable with changing things up with no practice and I didn’t have a tacky towel to use. Also having just dropped a 300lbs keg on my big toe my last heavy day of training, maybe not the best decision to try barefoot haha. I was first to go due to how log press went. This should be a good one for me. Should. I put on the arm sleeve to protect my arm from the keg lip when I lap it and got set. I’m thankful the promoter allowed competitors to set their grip on the sandbag to start to save stress on the biceps. That was my one concern on this event (besides dropping the implements). I got set and time started and I was off. I had the sandbag secured to my body and just kept trying to move faster. But I think I just have one gear on these kinds of carries. Got to the mat and dropped the sandbag (had to stay on the mat) before transitioning perfectly to the keg. Little slow on the pickup but in my lap and moving. Keg had to stand up at the end and got it on the mat and had to move back to the end of the chain to start the drag. The start was the tough part to get over the inertia on the slick floor but once it was moving it was like nothing. Just had to keep the pressure on the front of the feet to have traction. So it was good I did the lean forward style in training. Now despite no weight in the front, the chain was heavy and long enough to keep the front of the implement down on the drag. Short choppy backpedaling to the finish. My time was 36.10 seconds. I hoped this was a good time was it was under 40 seconds which is the goal I was hoping for. My time ended up being beaten by one person by about 5 seconds. The other two tied about 5 seconds behind me. Some relief in putting in a good performance on this as the doubts definitely leak out when things don’t go as planned. My right biceps was starting to feel crampy so I put the sleeve on that arm.

Up next was max 18” deadlift. Deadlift bar was being used and deadlift suits were allowed. Off blocks as well. I ended up being the only one in my group to wear a suit. Training had been going well, hitting 15lbs over my best competition lift. That had been done under the same conditions as today whereas the training lift was in a rack on a stiff bar. So I was hoping to get 800lbs but had to see how I felt. Really glad they had a heavy yoke so I could hang from it to get the suit on. Did not get in the warm-ups I wanted. Ended up taking 180lbs – 200lbs for the last lift to prep for my opener. There were no set jumps, just three attempts and you missed you were done. My plan was 700lbs and go from there. My opener was the lightest of our group so I was first again. I had the suit at the same tightness I was using in training by myself for the first lift. I planned on getting it tighter as I went since I figured that with the bar flex, I wouldn’t have as much spring as I did on rack pulls. Got strapped in to the bar and pulled. Not as easy as I would’ve liked but still, easier than 700lbs has felt in training. I had to pick my next attempt right there. I had caught the openers of my competitors when I asked if I was going to be first so I went for 5lbs over the next closest lifter. That was 750lbs so 755lbs it was. This was essentially what I was going to pick anyways. But it meant that if the other two opening at that weight got it, they’d have to make the next weight to beat me. Well they went and made their openers easy too. Bar went up to 805lbs for the last guy to open and it went up like a joke. I figured I was up again but since this was the second attempt for someone else, they had him do it. It was tougher for him. I got someone competing in the SHW to help me tighten my straps and went up for 755lbs. Definitely felt tighter. Felt like I was hunched over from the straps. Heavy but went up with plenty there. Way easier than my 750lbs in contest from three years ago. I had to hitch that one to lockout. Had to pick my third attempt. 800lbs was going to be tough on the best circumstances. If I played it safe to go for new PR that was definitely doable, it would be just as many points as what I had with 750lbs. I had no idea what the other guys attempts were so I figured I’d put all in on trying to match the other guy’s second attempt that one guy’s first attempt to possibly tie on points if they miss their next attempts. The judge told me that my straps were pulling me forward too much on my suit and told me he would set them for my last attempt. Well the guy that opened with 805lbs got 905lbs for his second easy so it was down to trying to match the one guy’s second attempt. As I approached the bar, the judge asked me if I wanted to still attempt the weight or retire and save my energy. It might make sense to do so but it kind of pissed me off as I wanted to put it all out there. Leaning back into the suit rather than forward with adjusting the straps makes a bit difference in posture. But not something I can do on my own. I got set and tugged. I was straining and I felt it break the blocks but I was done. Just not strong enough. If successful, I would’ve tied for 3rd but had to settle for another fourth.

The fourth event was yoke. 1000lbs for 40’ with unlimited drops. 60 seconds time limit. This was going to suck. Middle back was tight from deadlifts so tried to massage it out. There was a chiropractor and massage therapist there for competitors but not sure that would be the best thing in the middle of a competition to try. The yoke for the open men’s class was wide and 400lbs empty. I was lucky in that I got to carry it out to the contest area so I got a little warm-up with it. I feel that a few more warm-ups would’ve been good but when you’re one of the tallest people it is tough to get warm-ups at the right yoke height. Yoke has been improving but it is draining going 900lbs and above constantly as my current strength base. Weight got up to 790lbs I think before I got another shot on the yoke. I had tried picking it up from a lower pick height but my back said hell no. I finally got a short run at my pick height with 880lbs and it was heavy but didn’t feel terrible. Maybe this wouldn’t be as terrible as I thought. The previous events were running three at a time so now it was just two at a time so this meant a lot of sitting and waiting to go. Irrational thoughts that my legs would snap under me. With my current placing (.5 point behind third) I was first go on the dread stumble. I was not going to be setting any land speed records today so I didn’t try to time my pick with the timer. It was heavy but I felt like I could do it. But then I lost my air from the pressure on me and down the weight went. Might have been a mistake to just wear the grip shirt here. It had worked well at SC Nats but I had a shirt on top with chalk. Regained my composure and went again. My judge was telling me to lift it back up each time it went down. It was taking a lot of effort to repick it and I wanted to make sure I was composed enough to make the effort worth it so I could stumbled forward a few more feet each time. All I could really hope at this point was that this was going to be just as much of a suckfest for the other competitors. Ended up with not finishing the course, getting 23’8”. It did look tough for the other guys but two still managed to finish and the other edge me out by about 3’. I had hoped my yoke woes were over after the last contest but that was literally 70% of this beast. Another fourth place here. Despite this, the podium could still be within reach.

The final event was stones. It really has been too long so I got to do real stones in contest. Three stones to 52” platform. Listed as 350lbs, 375lbs and 405lbs (22”) but the first two might have been a little lighter. Training had been going great. I was beyond shocked how well with the lay off from real stones and the biceps injury. During the contest, people were telling me how I was going to “murder” the event. I try to keep it to myself as I know that one small thing can upset what others may see as a certainty. I had already made a crucial mistake in forgetting my stone stuff at home. Body was sore at this point. I had only so many times I could bend over left in me today haha. Had to shut up my anxieties about not placing by channeling Travis Ortmayer and Dave Ostlund. Pacing a little and just telling myself to just win and let the rest figure out the points. I had brought tape so I had that. Never lifted stones in the shoes I had on. Bought a pair of shorts at one of the stores in the convention center the day before. I looked over the stones and watched as people went. I saw some tacky that wasn’t being “watched” and pilfered a little. The first group of heavys went and I saw what I needed to see. The last stone was much like the 453lbs stone back home, top is super dusty and the bottom is very secure for the tacky. So I made sure it was facing nipple up. The first stone had so much tacky on it and I had just watched someone struggle with it sticking to the mat so I rolled it around to try and get it to not stick as much. I hovered my hands over the platform as so that time wouldn’t start yet as I got my upper back and hamstrings ready to go. Hands on the platform. Go time. Hands down on the stone. It still has some resistance to the floor but I get it up and load with fairly easily. No hesitation and I’m on to the next one. Get that up and little more lower back to load it but it’s good. Next one, no hesitation. This was where everyone was stopping to retack and mentally prep. Just have to go. Grip feels good and it is coming up and I have it in the lap. I have this I think. But I don’t. I was too quick. I had not had the stone secured and it rolls forward on me as I was trying to adjust my hands and down it goes. The drop matched what I felt my heart and blood pressure do. Had to tamp it down and go again. But this time the dirty side was down. Had to just hope the tacky holds and it doesn’t bother the biceps. I get it off the ground and just get it pinched between my knees and I have to damn near row the thing into my lap. Really beat at this point and I get planted and reach over the stone as best I can. I start to pull it up to extend and the darn thing is stick to my shorts from the tacky. My abs felt like they are going to cramp from the strain and I kept trying to extend but I just hit a wall and it isn’t high enough to load the stone and down it goes. I have time left but I wave it off. I blew it on an amateur mistake. I that last stone was easy right-side up. But my tacky was gone, just covered in sandy dirty grime. I was fast through the first two. I had to now watch and see as I had left the door wide open. The guy in third place ended up bombing the stones with no lifts. This might mean I had jumped to third even if the other two to come beat me. The 405lbs stopped both of them today. The one guy who trains on it and has loaded it several times had injured his biceps on the first event and was feeling it “pop” trying to pick up the stone. My two stones in 9.80 seconds ended up winning the class.

But I was still pissed about the stone. I wanted another crack at. The judge said I could after everyone went. I got a little more tacky. Of course now the promoter got on the microphone to say I was doing an exhibition lift. More eyes on me. Why attempt it? I had survived the show. It was a heavy show and I was exhausted. This could invite injury. This was for me I guess. Prove it was there to myself. A bit tougher to get off the ground than my attempt in the show but I knew I had it. Rolled it in and plopped it up on the platform with little effort. As my friend Mike Jenkins used to say “strongman is stupid”. Speaking of stupid; now came the time to clean up the tacky. Goof Off is not the same as Goo Gone. That stuff smells and burns. The rags we got to clean up also just sucked and made my hands red. My bad.

So despite getting last on three of the events, I did well enough on two events to secure a third place finish. As the competition was a platinum plus contest, this meant top three qualified for Strongman Corporation Nationals. Got a sword as a trophy which only took about nine years of competing to happen haha. I was sore by the time festivities had ended. The chiropractor and massage therapist were gone so just existing and aching. Later than I thought it was being inside most of the day. So found a restaurant to sit down and eat at before driving to a hotel about 2hrs away to sleep for the night before driving home the rest of the way in the morning. Thankfully the hot water worked at that hotel. I got the qualification for Nationals but I don’t feel I deserved it with how I did. If it had been combined classes (under 265lbs, under 300lbs and SHW) I wouldn’t have been close to where I was as far as placings. I have two more shows planned for this year that are also this level of difficulty. Will have to see what the events end up being for Nationals too. But now I rest. I want to thank my dad for traveling with me to these crazy things, my coach Mike Westerling for continuing to put up with me, the promoter Davey McCann for running the show smoothly and messaging me that I had left my shoe bag at the venue and everyone who kept in touch during the competition to help pass the time.

April 21, 2018 – Week 10, Day 3

5 Minutes Schwinn Airdyne Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (10” Box)
BWx15

Regular Box Touches (10” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Biceps Stretches
20 Seconds
20 Seconds

12” Log Clean and Push Presses
85x1
105x1
125x1
145x1
165x1
185x1
205x1
225x1
245x1

Prowler Pushes
165x100’
165x100’
165x100’
165x100’
165x100’
165x100’
165x100’
165x100’
165x100’
165x100’

Stretched

Comments: Went to bed earlyish so that I could get up at a reasonable hour to go out and train. I’m wondering if the hip/groin/thigh is related to disc issues as it seems to be worse in the morning and sometimes feels better the longer I’ve been awake. Its not always the case though. Just a thought. Also found out the gym is “moving” as the lease for the property is up end of the month and they aren’t renewing. So moving some of my stuff out too until the dust settles. Will be the seventh time in the nine years I’ve done this sport this has happened haha. But I got enough to focus on with work and the upcoming contest. Decided to weigh myself and came out to 275.8lbs with my shoes on. I was 287.4lbs last week. Crazy how much I lose in water weight and from dropping a weight gain shake. Not purposely, just not as thirsty when I’m not training as hard and no reason to shove more calories in if my appetite isn’t there. Warmed on the bike. No knee sleeve or leg wrap today. Felt good. I was expecting this to be tougher with the lack of low intensity cardio but it wasn’t. I had looked online out of curiosity to see what one would cost. Wasn’t expecting over $750 haha. Calf raise work was good and easy. Had to improvise a little for the box touches as the box I use here is a 12” wood block. Sumo box touches left hamstring felt really tight. Regular box touches felt ok comparatively. Not as stiff as they felt last week. I think the extra ROM stretch is going ok. Band rows were good and powerful feeling. Push-ups were good. No real shoulder aches this time so happy about that. Hip airplanes were easy. No balance issues. Stretched the biceps to finish up warm-up prep. On to the weights. Log clean and push presses again. Goal today was up to 80% of what I felt I could hit for max single for the day. 20lbs jumps as has been the case. I wanted to do this deload week without any support gear like belts or wraps but I brought them for today as I wanted to top out at 245lbs. That way I could just use the empty log and add tens the whole way through. The first lift with the empty log was hot garbage all around. Every joint in my legs, shoulders and arms felt stiff and ached. Any my breathing was off. That needed to change right now. After that wake up, I really made sure I was treating the reps as if it were a max. Control and really pulling the log into my body on the clean and trying to settle the log on the shoulders before the press. Presses felt slow as I got above 185lbs but it was still feeling ok. Took a bit longer break before going for 245lbs. I feel my form was a bit better here on the press. Would’ve like it to go up faster but I feel it was still within the parameters of the day. Last item for the day was prowler pushes. I had done these the one week when changes were made due to my right knee aching up. That had been five sets of 100’ and had been alternatives for the medley weeks in case my knee didn’t like heavy backwards drags. Ten sets with light weight with a minute rest between sets. Just put a plate on each post on the back and got ready. Felt my “sprint” mechanics were a little off with how my hip felt. I slowed down on the first run as I thought I had reached the 100’ mark already but it was only the 80’ so I had to start up again. Got a good sweat going on these. This was it for the workout so I packed up stuff I needed to take with me to the contest (tacky/stone stuff) as well as my stuff that I could carry and fit in my car. The one lead shot bag burst so that took a long time to sweep up in a dustpan. Stretched before heading home. Just got to relax and recover before leaving Friday for Kentucky.

April 19, 2018 – Week 10, Day 2

5 Minutes Precor Stationary Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (10” Box)
BWx15

Regular Box Touches (10” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Biceps Stretches
20 Seconds
20 Seconds

Reverse Band Seated 12” Log Presses (no back support)
Dumbbells
15’sx15
Log (no bands)
90x5
90x5
Added Bands (180lbs assistance)
200x1
220x1
240x1
260x1
280x1
300x1
320x1

Wide Grip Deadlifts (straps)
135x5
225x3
300x2
300x2
300x2
300x2
300x2

Stretching

Comments: I almost feel rested with the sleep I’m getting. Stuff achy though. Still have hip/groin/thigh issue. Not sure if it is getting better. Getting antsy to start going for walks again. Bruise on the left big toe but I don’t think it is broken from the keg dropping on it. Icing the leg in the morning before work and then after work when I get home unless it’s a lifting day. Work has been stressful with changes. Stationary bike again. Really wish they had the bikes with things for the arms to move too. 127bpm highest reading. Seat was bothering my leg a little on the left side. Joints achy going downstairs to do warm-up prep. Calf work was pretty easy. I think I did a little better with the lowered boxes for box touches. Band rows were good. Pushups ok but could be better. Right shoulder tight again. Hip airplanes were needed. Trying to be deliberate. Finished up the prep with biceps stretches. Ok here. One side feels tighter than the other. Then it was weight time. This deload week is a bit different from the previous ones since this cycle was a press every session one. Last time it was once a week. So pressing every session for deload week. Idea being to reduce intensity. Today’s press being the fickle reverse band log press setup. Left shoulder was feeling tight on warm-ups with dumbbells and empty log. Figured it was better to do two sets of five rather than a set of ten to warm-up with how shoulders were feeling. Goal was 80-85% of what I felt I could hit today for a single. 20lbs jumps on the singles. I figured out a way to get the bands on that wasn’t as taxing as I had been doing. This lift can be tough to gauge with how harsh the strength curve is from like nothing to everything. Each single was going pretty good. 300lbs was my original goal as it was a bit above 85% of the struggle rep I had with 350lbs last time. But it felt way too easy. Way too easy for all the hassle it takes to setup the lift. So another 20lbs. I was going to look really dumb if I had it stop me like last time. Not the case this time and went up fast here too. Might have been a little above the goal parameters but felt good with really just feeling some effort in my wrists as fair amount of the band assistance deloads at lockout. Next up was deadlifts. Wide grip style with wide stance for speed doubles once I warmed up. Haven’t really done these like this without the bands. Usually box squats are this session but with my left side issue going on, deadlifts seemed a safer option. The wider stance definitely puts more stress on the area than regular stance deadlifts but I can bear it. First rep of the first warm-up set I scraped my right shin and had to tape it to keep blood off the bar the rest of the set. I’m so used to the hold at the top and controlled negative that I felt like I forgot how to do the lift normally. First work set was slow but I got better as I went and feel the 4th and 5th sets were my best. It might be beneficial to have an extra break-in session of normal style reps if I have a competition with deadlift for reps and the weight isn’t a near max for me like it nearly always is. The controlled reps seem to be helping me a lot. Home to stretch, eat a turkey meatloaf and then sleep. One more session to go.

April 17, 2018 – Week 10, Day 1

5 Minutes Precor Stationary Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (10” Box)
BWx15

Regular Box Touches (10” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Biceps Stretches
20 Seconds
20 Seconds

12” Log Strict Presses
90x1
110x1
130x1
150x1
170x1
190x1
210x1
230x1

Pulldowns
130x10
150x10
170x10

Stretching

Comments: Feels so long since I did a deload week. But really been the same as it has been the past three contests really. Weather has been funky as it snowed again a little but then it melted away. Warmed up on the stationary bike. Again. Would like to be going for walks but I’ve been making an effort to get rest and try to not unnecessarily irritate my leg/groin/hip on the left side. 127bpm highest reading this time. Calf work was easy. Felt more stress in my wrists than anything. Slight change with box touches. Lowered the height by 2”. Seeing if this will promote increased strength in this range as this is where I round on the deadlifts on the negative. Might just be not working this range during my warm-ups. Will have to see. Slightly more aches in the lower back on both styles. Band rows were good. Push-ups also felt pretty good. No real aches. Hip airplanes were needed. Hard to say if they are helping the “strain” issue I have or not. Biceps stretch was ok. Got to use one of the regular benches this time. Not a lot for today as is usually the case with deload sessions. First exercise was strict log press in the rack. 20lbs jumps doing singles up to anywhere from 80-90% of what I could hit. I had a rough idea of what I wanted to hit so I started with the empty log. Everything felt achy. Hands, fingers, shoulders and knees. I’ve come to expect this on the deload weeks. Feel like crap but I come ready (mostly) come competition. I wanted to work up with no support assistance. Stuff started to feel smoother by the time I got to 190lbs. Less like the Tin Man needing oil at that point. 210lbs went up smooth, 230lbs was a bit tougher and a good place to stop. On to pulldowns to finish up. Only thing was three sets of ten to a moderate weight. Erred on the light side with biceps feeling a little tender from sandbag stuff on Saturday. Each set and rep felt good. Really feeling the back working. Maybe too light but it felt good. Done early so able to get home to stretch and get dinner ready. Two more to go.

April 14, 2018 – Week 9, Day 3

5 Minutes Schwinn Airdyne Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Biceps Stretches
20 Seconds
20 Seconds

12” Log Clean and Push Presses
100x1
120x1
140x1
160x1
180x1
200x1
220x1
240x1
260x1
280x1
300x0

Medley (Sandbag/Keg/Prowler)
200x60’/200x60’/275x60’ in 38.32 Seconds
300x60’/300x60’/375x60’ in 54.87 Seconds
300x60’/300x60’/375x60’ in 54.29 Seconds

Sled Drag
635x100’

Stretched

Comments: Not doing my walking and focusing on getting to bed early definitely had me feeling somewhat rested upon waking. Stomach a little crampy though. Summer decided to come for a visit Friday and was overstaying its welcome on Saturday as well. Workout didn’t look so bad on paper but I brought a towel as I expected I would be sweating to delirium by the end. Warmed on the bike. No knee sleeve (I did have my leg wrapped with ACE bandage). Felt good. I was expecting a little more “fatigue” due to not getting in my usual long walks after work. I’m not even sure if rest is helping to be honest but I can do what I need to do. Calf raise work was good and easy. Sumo box touches left hamstring felt really tight. Regular box touches felt ok comparatively. Lower back and hamstrings were stiff and sore from deadlifts. Usually they are lighter on this particular week but I didn’t haha. Band rows were good and powerful feeling. Push-ups were good. No real shoulder aches this time. Hip airplanes were easy. No balance issues. Stretched the biceps. On to the weights. Another session of log clean and push presses. 20lbs jumps up to a top single. My goal was 300lbs. I had wanted to do 300lbs or more twice in one week as part of this cycle with the press every workout plan. Leg/groin thing was acting up at the start but it went away after the first two lifts. Weights felt heavy coming off the floor (I did the bumper plates again) to the lap but the cleans felt smooth mostly. It was allegedly 72 in the gym but the sliding door was wide open and it was climbing in temp steadily throughout the session. So I had on chalk and had brought a shirt with a decal on the front to help as well as I knew I would be a sweaty mess before long. 280lbs felt about the same as last time but I had less issues with balance before the press. It rolled out on me before the drive and it made it harder than it should’ve been. I was going to call it there but I really wanted to try 300lbs. I looked at the video and it looked like it went up much faster than it felt so I gave it a shot, taking my time changing the weights. Partly to rest some more and also because the Crossfit people were doing a WOD outside using the course I needed for medley work. The pick up was rough as I guess how I had the handles the opening in the log was catching on my legs. I got settled in the lap and clean went up easy. I figured I had the lift but the log rolled forward on my first dip and I had to get back in position. I had nothing there when I went for the second dip. Disappointed with that but at least I got 280lbs again which is close to 90%. 300lbs would tie my best clean and push press anyways. Log is tricky in getting everything to come together and I feel a lot more work is in the future for me on this. Have to see how I do at the show recovered as I tend to underperform on log for max compared to other overhead lifts. Then it was the medley. First time I did it, it wasn’t so bad, second time sucked and this time I’d call it a death medley. Just like last time with a light run and then two runs at contest weight (though I may be doing 75lbs over contest weight on the prowler to be safe). To be sure, I wanted to go home after log with how exhausting the heat was and from missing 300lbs but I knew I needed to suck it up. I could’ve half-assed this too since this is the last hard workout of the cycle. Hamstring and lower back tight from heavy deadlifts. I figured I’d punish myself for having those thoughts and make the drag portion harder. Adjusting the lead chain for the handle made a big difference last time compared to the first time. So I made it shorter. Heat coming off the blacktop didn’t help either. Made sure that the keg was the last thing I brought out and the first thing moved inside to keep from having it be blistering hot. Covered the 300lbs one with a towel since I had to do two runs with it. I also covered my left arm with the arm sleeve to see if it cut down on how much bruising I get from picking up the keg like I do. I have literally no mark today. Amazing what a little thin fabric will do haha. Light run wasn’t bad but the drag definitely got me. About 3 seconds slower. Very hard to do the lean forward drag and it really didn’t help much. The whole implement is swaying from the pulling. Just terrible. Not looking forward to contest weight. I set my grip on the sandbag as I didn’t feel it was wise to rush it with the heat, sweat and with the heavy biceps stress of the stones from last week. But I felt comfortable enough with not grabbing the top knot to lift. Definitely tell my hamstrings and lower back were beat on the pick-ups of both the sandbag and the keg. But I feel I was moving well with them. I accidentally dropped the 300lbs keg on my left foot putting it down but no time to stop as I transitioned to the prowler. Lean forward style wasn’t working so good and I had to resort to more of a lean back. Just felt like it was grinding me down the last 20’. Not a quick finish to the line like previous weeks. I checked my foot when I got home and there is some bruising on my big toe. Not much swelling and I don’t think it is broken. Was not looking forward to doing my own instant replay on this. Trying to stay hydrated. I think I spent more time just waiting until the water and BCAAs settled and I didn’t feel like puking bending over. Felt uncomfortable bending over the sandbag and had to shake the sweat out of my eyes a few times. Slightly faster this time but I definitely needed to lean back on the drag this time to finish. Both runs about 10 seconds slower than previous times and that is due purely because of the drag being harder with the modification to the lead chain. I feel as prepared as I’m going to be for this medley with what I have. Good thing this was the last time I was doing it as the lead shot bag duct taped to the sandbag had actually split in half from the abuse but was staying intact due to the tape. Last thing for the day was a 100’ heavy sled drag. 20lbs more than last time I did this. This time I was all alone and it was hot. Goal being 100’. I figured I’d just do what I could at this point. Started out slow but I think I got about 50’ before I hit a wall. Then it was a matter of rest pausing drags until I hit a rough spot that stopped me in my tracks. Took close to 2 minutes but I finished the course. It was a workout to put all the weights away. Drove home to stretch and recover. Deload week and then rest until contest.

April 12, 2018 – Week 9, Day 2

5 Minutes Precor Stationary Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Biceps Stretches
20 Seconds
20 Seconds

Axle Strict Presses
72x1
92x1
112x1
132x1
152x1
172x1
192x1
212x1

Deadlifts
135x5
225x3
315x2
405x2
Added Straps
495x2
585x2

Stretching

Comments: Continuing to rest as much as I can. Head is spinning with the fast pace changes with work. Want to walk to destress but it’s better to rest and let my whatever heal. I’m noticing that car buffer work might be too intense for the hamstrings so not going to use it going forward on my legs. Upper body is fine with it. Anti-inflammatories don’t seem to do much. Best I’m seeing is icing it in the morning and maybe after work (if I’m not lifting) and then wrapping it to keep warm. Spring in full force today. Second half of the day I felt like every time I moved something was going to cramp up. Not a confidence builder haha. I was thinking maybe I was resting too much and my body was finally feeling all the weeks of training at once. Warmed up on the stationary bike. Legs were feeling a little crampy from last time so I had the intensity down by a third. That seemed to be better. 138bpm highest reading. Calf work was pretty easy. Hamstrings tight on wide stance box touches but no more than usual as of late. Regular style box touches felt ok as well. Band rows were good. No cramping or tension in the upper back. Hip airplanes were needed. Still doing alright with these. Biceps stretch I had to use yet another setup as both bench stations were in use. First item up was axle strict presses. Plan was to do 20lbs jumps up to 210lbs and stopping there. Goal being to have it feel so easy I get mad I’m stopping there for the day. Adjustments to get the fatigue and peak right. With how I was feeling, doing any axle pressing was going to make me mad haha. Since not going for a max, I just did singles starting with the empty axle. I forgot my collars to get the weight even. Unracking the axle is still the most stress on these. But my knee is feeling a lot better. No support gear since I wasn’t going that heavy. Didn’t feel like some of the reps were going up that fast as far as lockout but I hit what I needed to for the session. Definitely more there but no desire to go heavier today. The rest of the workout had been adjusted. Initially it was going to be a top single on the squats to box followed by banded wide grip pulls. With how I was feeling though, it was modified to less weight and volume. But then with my inner thigh issues, squats have been dropped completely and just regular deadlifts. Plan as written was to do set weights and stopping with a double at 495lbs. When it comes to training, I try to stay as strict as I can with the plan. A little like Ron Burgundy in that if it’s there, I will try it. With the workout had “eat a pinecone” as warm-up, I’d probably do it after requesting clarification. The movement itself felt good on the first set. But my inner thigh was not a fan. Maybe I should shut it down if 225lbs feels terrible. 225lbs felt great as far as getting into position but still a little bit in the inner thigh/groin. 315lbs and I put on the rehband belt. Didn’t even notice the thigh this time. Maybe it needed to get warmed up a bit? Like I said, it feels better when it’s warm. 405lbs on the bar and belts on. Well I tried to but my ratchet belt popped off on the first rep and the rehband on the second haha. Chalked up my belt strap for the next set so it didn’t come off again. 495lbs went up pretty good. But I wasn’t done. I had thought about going for 585lbs going into the workout. I forgot my phone to ask if it was ok so I figured I could ask for forgiveness later for the slight deviation. My form was feeling good on deadlifts and I really wanted to put that missed lift at 585lbs out of my rearview. I put a lot of emotional value into deadlift. Self-worth even. I had the ludicrous notion that I could double this weight. 600lbs had been the goal before I missed the weight so it would be redemption here. Would also be a 40lbs improvement on the controlled negative double. Everything got set and I pulled. Went up well. I figured why not and go for the double. Didn’t pause it as long as I would’ve liked on the floor. It was a tough one but it went up and no hitching. Back and hamstrings sore from that. A boost of confidence in my abilities. I feel good for this competition. Home to stretch, relax, eat a large meatloaf and sleep.

April 10, 2018 – Week 9, Day 1

5 Minutes Precor Stationary Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Biceps Stretches
20 Seconds
20 Seconds

12” Log Push Presses
90x1
110x1
130x1
150x1
170x1
190x1
210x1
230x1
250x1
270x1
290x1
310x1
330x0

Pulldowns
70x15
130x5
160x5
190x5
220x5
250x5

Bench Presses
45x10
95x2
135x2
185x2
225x2
275x2
315x2
360x2
1 Second Pauses
300x5

Stretching

Comments: Trying to get more sleep. Constantly on my toes at work with the changes. Trying to get to bed earlier and been hitting snooze button twice in the morning instead of the usual once. Left inner thigh/groin/hip thing present. Trying to rest it as best as I can. No walking on my off days. Hard to break that habit. Icing in the morning and when I get home from work. Dropped one of the weight gain shakes since I’m not doing as much not walking. Stationary bike again as warm-up. Set it at one higher than what I stopped on last time for the full five minutes. Heartrate got up to 153bpm. Might have been a too much for the quads. But I usually go for a walk to help with recovery so that too. Calf raise work after that. Good. No issues here. Box touches with a wide stance after that. Hamstrings were super tight not the worst they have been. Then regular stance box touches. Hamstrings tight but not as much as the wide stance. Band rows after that. Good here. Noticed some tension. Probably from stupid heavy yoke and stones. Push-ups were ok. A little achy right shoulder. Hip airplanes were good. Felt ok. Biceps stretching followed that. Had to use a different bench to stretch but not much difference really. Log as usual. Last time doing this exercise for the cycle and goal again was a top single. Feeling beat by this point. I figured that I’d just do the 20lbs jumps starting at the empty log and see where I went from there. I noticed right away that my knee was feeling a lot better today. I was feeling pretty good on log. 310lbs the lockout was a little slow. Probably where I should’ve stopped for the day. But last time everything felt heavy and I hit 320lbs. I didn’t want to go for 325lbs and miss it so I went for 330lbs. Be the most I’ve ever attempted to press on the log. If I missed it, it would be a little bad but not totally defeating (unless it stapled me to the rack) and if I got it, it would be a huge PR. I gave it a solid effort. Up and drive. Log went out in front of me as it tends to do as it gets heavy but I felt like I was close to getting past the sticking point. But it came back on me and that was all she wrote. Close but not quite there. The good thing is it didn’t feel like death and impossible to even move. I feel it will happen this year for sure. Been knocking at 330lbs overhead for years as a goal. So halfway happy. Next up the usual pulldowns. Higher starting weight for the warm-up set and then 30lbs jumps up to the full stack. Sets of five for this last session of heaviest back work. I don’t really like the seat setup but it is what it is. 250lbs definitely at my limit for the day. Possibly from biceps emphasis on the sandbags and heavy stones but definitely feeling the right biceps a little if I got lax for a moment. I had been regretting not pursuing USS Nats with how the 453lbs stone went up Saturday but the little twinge reminder let me know I made the right decision. Bench to end the night. Plan being a top double but not quite a max. I had a goal in mind here but had to see how it felt warming up. After warm-up on the bar it was quarter-plate-quarter jumps up to three plates. Didn’t think that going up 50lbs more would be a less than max double today so decided to go for 360lbs. This is about what I wanted to hit last cycle before my arm got angry at me on stone of steel and it would tie my PR. Found someone to spot me (there were slim pickings) and the first rep flew up. I knew I had it for the double. Form got lax on the second rep but it went up strong. Happy with that. I was ready to pack up but remembered I was to do a another set of pauses for five reps. I felt 300lbs was doable and it was. Got burritos so that I could stretch, eat and then go to bed. Need to be well rested to finish out this training and to keep my head with the adjustments at work.

April 7, 2018 – Week 8, Day 3

5 Minutes Schwinn Airdyne Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Biceps Stretches
20 Seconds
20 Seconds

12” Log Clean and Viper Presses
Dumbbells
10’sx10
20’sx5
30’sx3
40’sx2
Log
100x1
120x1
140x1
160x1
180x1
200x1
220x1
240x1

Yoke
300x60’ in 6.58 seconds
400x60’ in 7.34 seconds
500x60’ in 7.87 seconds
600x20’ in 3.60 seconds
700x20’ in 4.18 seconds
800x20’ in 4.94 seconds
900x20’ in 7.42 seconds
1000x40’ in 50.76 seconds (1 drop)

Atlas Stones (tacky)
237.5x1 to 52”
295x1 to 52”
330x1 to 52”/365x1 (22”) to 52”/375x1 to 52”
453x1 (22”) to 52”

Stretching

Comments: The day before had been very stressful at work. I set things up so that I could come home, eat and go to bed. No walking after work to try and let whatever is irritated in my left inner thigh calm down. I told myself once I was cleared to walk from the back injury that I wasn’t going to take it for granted and try to do a long walk frequently during the week. Those seven months of doing nothing were not times I want to revisit. I’ll see how things feel this coming week as I might just do bike work so that I’m not a complete slug as that doesn’t bother it. Walking doesn’t really either. Icing and warming in ACE bandage and massaging too. Trying to not use any or much anti-inflammatories as they mess with my digestion. Enough of that, on to training. Wore the ACE bandage on my thigh for the session. Knee sleeve off for now. Warmed up on the bike and that felt good. Not super easy but good. Calf raise work good and easy. Sumo box touches felt good. Hamstring really tight but no achy knees. Skipped box squats again. Removing from the warm-ups for the rest of this cycle until the issue can be reassessed. Regular style box touches also felt pretty good. Just tight hamstrings. Band rows good. Push ups were good. Much less shoulder ache on the right. Hip airplanes were easy. Stretched out my biceps on the yoke. Time for the weights. Log viper presses again. Warmed up with dumbbells again. Watching my biceps since sandbag work from last weekend had been a bit more stressful not doing the top knot grab style. Didn’t want a repeat of last time. Tweaked my form on the log with having the handles rotated much further away from me than normal. I forgot I needed that extra wind up for viper style. 20lbs jumps on the singles as per usual. 100lbs went up so fast I almost lost my balance. The drive from the hips and then the lockout was putting some pressure on my hip but enough to tolerate. 200lbs went up smooth. 220lbs, the weight I stopped at last time went up loads better this time. 240lbs up next. I had to step forward a little on the pick before lapping the log and then going for the lift. Got out in front of me but felt about the same as 220lbs did last week. Probably could match my PR on the day but that would defeat the purpose of the frequency. Stopping when it isn’t smooth anymore. Yoke was next. I had to wait a bit for one of the two yokes to free up. That was fine as I was in no hurry to do what needed to be done. I got under the yoke with the first weight and my right knee was achy so I put on the copper knee sleeve. Started off with 60’ runs before switching to 20’ runs. 100lbs jumps every set. 300lbs was faster this time, whereas 400lbs was the same time and 500lbs was slightly slower. 20’ runs were interesting. Weight felt heavy at this point. 800lbs felt really heavy, enough so that I had to check my math. 900lbs felt like I was going to break through the blacktop into a bottomless pit below. I was much slower on this than I wanted but I wasn’t as slow as I thought I was. I needed emotional support for the last set. 1,000lbs with the goal being 60’. 20’ more than contest distance. Even picking this weight up from post injury would be a PR. Last time I tried something this ambitious was almost 7.5yrs ago. It’s heavy but seeing the weight go into four digits is something. This was bone crushing, soul crushing weight. I’m not sure how I was able to even move under this once I broke it off the ground. Very slow. There was even a point where I just stopped moving entirely to try and get the weight to settle. Little past 30’ when it went down. Not good. In training, I try and avoid a repick on heavy yoke. If I do, I limit it to one. I was more overzealous in my earlier strongman days and I have fracture vertebrae to show for it haha. But I told myself that I could get to at least 40’. That would be good enough for me. It would be at least contest distance. Another agonizing pick and up and moving. I was going to the right side but I didn’t care as I was almost there. 40’ and that was it. I was exhausted and breathing heavy. Back was supremely sore. It was a lot of weight to put away and I’m very thankful that my training group helped me as it would’ve taken me at least 20 minutes. On to stones. I think the rest of the training group was kind of incredulous that I was doing anything after the yoke. But I needed to do stones. I didn’t have much time and this was to be potentially my heaviest stone session. Goal being one series close to contest conditions and then a heavy single. For sake of time I kept everything at 52” for the contest height. I had an idea of what to do before this but it really came down to how beat the yoke had me. I did two singles to warm-up. I don’t need much with stones to warm-up which is good as most contests lack warm-ups for stones. 295lbs I was too far behind it so it made it a little harder than it should’ve been. With how that felt, I went with one of the lighter options of the series I was thinking. 330lbs, 365lbs and 375lbs. I wasn’t sure if the 22” stone would feel harder than the slightly heavier stone. It did feel harder so make move that in the future if I’m doing another stone series. I made sure to not just bear hug lift the stones and get my arms over top of them. Then it was time for the heavy single. I could do the big stone from last time. But I really didn’t want to try it feeling this beat and miss it. The other option was the 453lbs 22” stone that was somewhat dusty as it was unsealed. No one had been able to lift it yet and it’s been sitting around for quite some time. If I miss this one, so what, I will be yet another person to fail on it whereas if I get it by some miracle, I’d be the first. I did my spread arm approach (I forgot that this helped on the bigger diameter stones) and went for it. It came off the ground and wasn’t slipping. I then lapped it. No issues. I got my arms adjusted and figured the hard part would come on the extension. But the hard part never came. Easily lifted. Again, I got a little excited, flexed and shouted stuff. I like stones and I’m so happy that I’m lifting this well after the long hiatus and only three sessions on them. This was a must do session for me. Heavy rack pull earlier this week followed by stupid heavy yoke and stones. Really gives me an idea of how the contest will be. Home to recover, stretch and rest. One more heavy week to go.

April 5, 2018 – Week 8, Day 2

5 Minutes Stationary Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Circus Dumbbell Clean and Strict Presses
Plate Loaded Dumbbell with Fat Gripz Extreme
15x1 R
15x5 L
25x1 R
25x1 L
35x1 R
35x1 L
45x1 R
45x1 L
55x1 R
55x1 L
65x1 R
65x1 L
75x1 R
75x1 L
85x1 R
85x1 L
95x1 R
95x1 L
105x1 R
105x1 L
115x1 R
115x1 L
125x1 L

18” Rack Pulls (straps/suit)
135x5
225x5
315x3
405x2
495x1
585x1
675x1
765x1

Stretching

Comments: Feeling low. Bummed about the last session but it wasn’t the main issue. The aches in the left side hip (outside and inside) were driving me nuts. Advised to not do anything that would irriate it further for the rest of this week. I’m thinking that the squats with the quick reversal may have been the culprit as I’ve been doing box squats for so long and when I was doing regular style squats, I was going below parallel by a fair margin. But this is just a guess. I wasn’t sure I was even going to do this workout. I wanted to sleep. Stress at work with changes. Achiness not feeling good on the car ride to the gym. No AMT today as while my hip feels better after it’s warm, it gets bothered by the motion. Played it safe and did a stationary bike. Not like the ones at the gym in Lancaster. I kept adjusting the intensity by more as I went. 135bpm highest reading I think. I’ll be better prepared for next time I think if I go this route again. Second workout without the knee sleeve on. Calf raises were easy. Some aches in my right palm. Wide stance box touches were ok. Less soreness, tightness and achiness in hips, hamstrings and knees respectively. Skipped the box squats as they were giving me the most issues relative to the other exercises. Regular style box touches were ok. Band rows after that. Biceps still a little tender but ok. A bit better from last time. Push-ups were alright. Not as much ache in the right shoulder today. Hip airplanes were pretty easy. Tight but not irritating things I think. Finished up with the biceps stretches. I sat down on a bench and used the uprights to stretch and this is the best alternative I’ve found so far. My other setup was in use by someone actually using the area as it was intended haha. Circus dumbbell strict presses again. I did just singles to warm-up this time. Started with the empty handle and did 10lbs jumps. I figured it was best to do this with how last press session went (both the last time I did these and the Tuesday workout) to get more work in. Felt better this time. Still rough going to the 25lbs plate size but felt ok. Plan had been just 5lbs more from last time. I’d settle with just that for the lagging side for both arms today. But things actually were feeling good in the upper body today. Hip/groin/hamstring/whatever was getting stressed bracing and maintaining balance for the press. I managed 5lbs more on both sides with some in the tank so within the parameters. Not sure if this will pop up again but I feel I’m close to doing the empty circus bell soon on both sides. Definitely on the strong side. Originally the next thing was going to be deadlifts again and trying to redeem myself from last time. But with trying to keep the peak just right and with how tried (physically and psychologically it seems) it was dropped and the usual warm-ups merged into the rack pulls. New rack had a height just at the height I needed so no standing on anything. The safeties are definitely gentler on the bars. No smith machine definitely made things interesting with getting the suit on this session. Definitely getting deeper and deeper into the suit each session. Started at 135lbs with 90lbs jumps. First two weights for sets of five, the next a triple and then a double. Never done reps in the suit since coming back from injury. I’ve done heavy doubles years ago and then reps with the straps down. Tried to treat these just like the other pulls this cycle with control and no loss of tension at the bottom and staying in position. Tough. Even as the weight got heavier with the belt on, I had better control of my upper back and shoulder girdle with fighting the suit. It is very uncomfortable and I’m definitely on watch for testicle bruising with how tight it feels haha. After 675lbs went up fairly well, I knew that 765lbs needed to happen. It had to happen. Took a bit of effort to break off the rack but it went up solid with no hitch. It will be interesting to see how this goes at the show with the deadlift bar off blocks versus the stiff bar off a rack. Put away all the weights and then home to stretch, relax and eat pulled pork before going to bed.

April 3, 2018 – Week 8, Day 1

5 Minutes Precor AMT

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Biceps Stretches
20 Seconds
20 Seconds

Reverse Band Seated 12” Log Presses (no back support)
Dumbbells
15’sx15
Log (no bands)
90x10
Added Bands (180lbs assistance)
230x1
250x1
270x1
290x1
310x1
330x1
350x0,1

Pulldowns
60x15
120x6
150x6
180x6
210x6
240x6

Close Grip Dead Floor Presses
45x10
95x2
145x2
195x2
245x2
295x2
345x1
265x5

Stretching

Comments: Body is beat. Had an adjustment and it might have helped with the knee a little. Left side some aches in the SI joint area where my injury is and having aches in the inner thigh, hamstring, groin. Ibuprofen doesn’t really do much. I had hoped I was well rested coming in to this workout. Warmed up on the AMT. Heart rate peaked at 162bpm. Didn’t wear the sleeve today as I figured this would be the least stressful day to see how my knee would go. The machine I used was all creaky though. Calf raise work after that. Good. Box touches with a wide stance after that. Some knee aches. Hamstrings tight. Knees weren’t too bad on the box squats but the hip/inner thigh thing was aching on these. No issues on regular style box touches. Band rows after that and they were super easy. Right shoulder was achy on push-ups. Hip airplanes were pretty easy but both hips very tight. Biceps stretch after that. Ok here. Again, not the best setup. Log press seated with reverse bands again. Had to refigured everything since it was a new power rack. Wider and easier on the log with the stress versus the pins. Slightly more assistance off the rack but it seems it deloaded faster with this setup. Light warm-up. No bench so I used the step platforms. I started lighter with the band weight to get in more sets. I didn’t feel like anything was off at the start. 330lbs was good until lockout and I had to fight it a little. I thought it was just a form issue and that I got off balance. Then 20lbs more felt like I hit a wall right away. 20lbs less than my best last time and that wasn’t a max. I got refocused after shaking myself in disbelief and gave it another shot. I got past the sticking point but it was a struggle to lockout the weight. I realize after watching the video and comparing this session and the last log session that the bands are deloading quicker this setup. Might be a better thing going forwarded as far as carryover to my push press on log. But it really bummed me out. But probably be madder if I didn’t get it. So begrudgingly on to pulldowns. Same as it has been with light warm-up and five work up sets. Sets of six after the light warm-up. Biceps are definitely feeling the medley work with the sandbag. So I was a bit cautious. I’m not a fan of this new pulldown station since I can’t lower the seat as the weight increases as I don’t want the stack hitting every rep so tension is always there. 10lbs more for the planned top set. Definitely tougher than I was expecting. But hard to keep pushing when you are worried about every ache and even getting enough sleep you are missing or struggling at weights. Again, based off of the session and not after video review. Close grip dead floor presses to end the day. I wasn’t sure how this was going to go as I had no idea if the power rack would allow me to setup the previous way. It ended up just being a little higher off the ground but elbows are still touching the ground so all good. Right side shoulder achy and lagging a little. I did a warm-up with the bar for higher reps before doing the doubles. 50lbs jumps from there. One set someone knocked my camera over but it was a warm-up so nothing major there. I didn’t think that a top double at 345lbs would be beyond me today even if my triceps might be crap. The way the first rep went up I felt I had it but rep two was a no go. Disappointment again. Didn’t go for another double and did the down set with 265lbs for the perfect reps. I was originally planning 275lbs but not after that miss. 265lbs felt fine other than my right shoulder aching. Need to figure out how to recover as I got two more heavy weeks to go.

March 31, 2018 – Week 7, Day 3

5 Minutes Schwinn Airdyne Bike

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx15

16” Box Squats
BWx15

Regular Box Touches (12” Box)
BWx15

Band Rows
MMBx20

Push-ups
BWx10

Hip Airplanes (supported)
BWx5/5

Biceps Stretches
20 Seconds
20 Seconds

12” Log Clean and Push Presses
100x1
120x1
140x1
160x1
180x1
200x1
220x1
240x1
260x1
280x1

Medley (Sandbag/Keg/Prowler)
200x60’/200x60’/275x60’ in 35.77 Seconds
300x60’/300x60’/375x60’ in 45.37 Seconds
300x60’/300x60’/375x60’ in 44.69 Seconds

Sled Drag
615x100’

Stretched

Comments: Got a bit more rest the Friday night so I wasn’t as tired Saturday morning. But still a bit slow going. Definitely achy. I brought my first aid kit just in case really not sure what to expect. Keeping the knee sleeve on for now. Warmed on the bike. This was not easy as it usually is. I think it was because I used a different bike. Might be an older model with slightly higher resistance. Calf raise work was good and easy. Sumo box touches my hamstrings were really, really tight but felt good. Box squats felt ok. I was expected some knee aches but not much really. Hips were tight. Might have been lower than usual but I didn’t bother checking the box height today. Regular box touches felt ok. Band rows were good and powerful feeling. Push-ups were good. No cramps this time haha. Hip airplanes were easy. No balance issues. But tight hips again. Stretched the biceps. Good. Felt a lot better than what I’ve been doing at the Y. Log clean and push presses on the menu for today. 20lbs jumps up to a top single. Trying to get the log tilted forward more so that I can get the clean feeling just right. Don’t want it too far down on my midsection as that will make it much harder to shoulder and press. Started on plates before switching to using bumper plates so I could do it from the floor. My lower back felt stiff just reaching down to put weights on the log so I wanted to make sure I was ready. My left quad cramped up going into a full squat. Good thing someone had “the stick” as I used that to get the cramp to go away. Not sure why that’s happening this week. Not sure why but the push presses out of the rack and the log clean and presses feel different with the press. Maybe I’m looking somewhere else on one versus the other? Plan being 280lbs. I really wouldn’t accept less than that. I felt off balance after the clean so I had to let the weight settle before pressing it. Felt tougher than I would’ve liked. But called it there. I got some more sessions to keep building. Medley work next. This time one light set and two sets at competition weight. Didn’t take as long to setup now that I knew what I was doing. This time with the sandbag, I wanted to try and do it without grabbing the top knot. I have a feeling the ones at the contest won’t have that. I did a regular pick up with the light sandbag and no issues so I went for it. I felt I was moving better with the implements this time as far as the sandbag and keg. Prowler felt tougher somehow. I think I made the lead chain longer for the handle and I’m not sure why that would effect things but it felt like it did. This run was about a second faster than last time so that was good. Competition weight was a different story. Did a pick with heavy sandbag (still using the one with lead shot duct taped to it) and that didn’t feel bad so I went with rowing it up style. I wanted to make sure my grip was secured on this before going. May not be able to do this at the contest but I will get another shot at this before the show to practice. Just getting used to this pick-up, don’t want to throw to many variables into this with my arm. Pickup was better on the sandbag but I just didn’t get it high enough and I didn’t want to stop so I had the sandbag in my fingers that run and was really surprised I kept it up to the end. Perfect opposite side switch on the keg and ready to go again. Drag with the prowler was tough. The side road goes uphill slightly the one way so that made it tougher. About 3 seconds slower than last time. Inside of my arms right below my elbows were bleeding a little from how forcefully I pull up the keg. I reset the course and took a bit of a breather so that I knew I was ready again. Going the other way this time which feels more natural. Everything felt better this run. Still about 2 seconds slower than last time. However that last time I didn’t do contest weight twice so might just be fatigue. Big bruise building up on my left lower biceps from the force of the keg hitting my arm on the pickup. No issues on anything other than being out of breath by the end of the drag portion. If the prowler is made back heavy like this, leaning back would be a terrible idea haha. Last thing for the day was a 100’ heavy sled drag. 20lbs more than last time I did this. Leaning back didn’t bother my knee at all so good to go here. Backup plan was prowler push runs like last time this came up. One of my training partners, Kristin, came outside when I was doing this. I was going to feel really stupid if I didn’t budge it now with an audience haha. I’m not sure how but I was able to really lean back and drive on this. I just kept staring at the sky as I was only able to make short choppy steps. I even hit a rough spot and just kept going but it was really slow. I finally got stuck and I looked down to see I had gotten 80’. I had thought I was at maybe 50’ at most. So just 20’ to go. Really tough to get it restarted so it was the body row until I got about 10’ away and then it started moving again. I shrugged it with everything I had and I finished but the weight refused to move beyond that and I feel on my butt. It was a controlled fall so I braced myself but I couldn’t stop it haha. Everyone helped me put all the weights away and then it was hope to stretch and eat with family.