August 4, 2018 – Week 2, Day 3

5 Minutes Misc Stationary Bike

Leaning Calf Raises
BWx30

16” Goblet Box Squats
20x25

Shoestring Romanian Deadlifts
45x20

Band Rows
MMBx20

Push-ups
BWx15

Bodyweight Plank
20 Seconds

Biceps Stretches
20 Seconds
20 Seconds

Front to Back Hip Swings
BWx10/10

Side to Side Hip Swings
BWx10/10

Mouser Block Presses
123.5x1
143x1
162.5x1
182x1
201.5x1
221x1
240.5x1
260.5x0
260.5x0
260.5x1 PR+18.5lbs

Deadlifts
135x3
215x3
307.5x3
400x3
492.5x2
Added Straps
492.5x1

18” I-Beam Farmer’s Walk (turns at 25’)
117x50’ in 9.32 seconds
202x50’ in 12.57 seconds
252x50’ in 15.66 seconds

Mouser Block Carry (off floor, turns at 50’)
250.5x100’
300.5x100’
351x260’8”

Stretching

Comments: Left leg still sore from previous workout. Wasn’t able to get in a walk at all this week due to the constant thunderstorms. Soft tissue work to help with recovery due to lack of my usual evening walks. Not as much sleep as I wanted the day before. Had a headache and taste buds feel dull. Late to bed and I ended up sleeping in an hour later than I was supposed to. Out to Lancaster to train. Construction about 10 miles out slowed things down a bit but got there about the same time as last week. Owner’s weren’t there and I was worried I had driven all this way for nothing since I don’t have key to use the gym when people aren’t there. Luckily some training crew were there. One was in Michigan competing and good number were near Philly training for an upcoming contest the end of the month. Seems a fair number of people are training earlier than usual now. Bike again to warm-up. This isn’t so bad now that I’ve found a way to adjust it to feel somewhat comfortable to sit on. Calf stuff was ok. Felt tougher today for some reason. Like I felt I should be done but I still had 8-10 more reps to go. Goblet box squats were ok, no aches at all. Moved nice and easy. RDLs were just ok. Knees a bit achy. Band rows were easy. Push ups were a bit tougher than I would like but not much shoulder ache today. The plank was easy. Biceps stretch felt good on my tight shoulders and chest. No issues with hip swings. Weight time. Block press again. Top single this session. I felt awful really. Just couldn’t stop sweating. Just dripping sweat like a roast even bending over to pick up the empty block. For today, I felt like I’d just do 20lbs jumps today so that I got more practice and then possibly have some left for next time in two weeks. Around 200lbs mark I felt like I was coordinated in the lift. This seemed to clear up with 20lbs more added though. Not sure at what point I nicked my left shin lifting the block to lap but I noticed I was bleeding into my sock. Oh well. My next lift was just under what I hit last week. Felt little tougher but still good. A fly was buzzing around me and kept landing on the block, maybe that’s why haha. I knew I’d have to be on point to get the next jump. Little tougher to clean it than I would’ve liked but this was a PR attempt. I thought I had it good but my legs didn’t cooperate and kind of went for a split style rather than the power stance that had been working. I refocused and got into a better position. But I had spent too much time with it on my chest and I didn’t have the strength to lockout the weight. I knew it was a technique issue so rather than shut it down, I prepared for another attempt. Still sweating, smelling like dead hermit crabs kind of bad smelling sweat. I thought I was ready. I wasn’t. Missed the flip for the clean and the block came back down and landed on my quads hard. Repositioned the block and tried again but just couldn’t get it and I tried to muscle it up more this time but that ended in failure and dropped in disgust. Maybe I had worn out my posterior chain too much with the previous attempt. I had hoped the decal on my shirt would be enough to combat the sweat factor. My shirt was drenched and chalk on it would do nothing. I should have this lift. So I thought about the situation and took steps to figure out what needed to happen. Turned the block over so the decal was facing away from me and chalked up the block. It was on me now. This time I got it up to the shoulders and then went for the press. Almost lost my balance behind but I caught myself. I held it up there just to make sure it knew I had won. Don’t want to be called for soft lockouts come show time. Completely missed the tire on the drop but I didn’t care. Definitely elevated my mood. After that was deadlifts. Regular deads this week. Same reps, percentages and protocol. Basing this training cycle off 615lbs raw pull. Things felt good. But I made a mistake. I figured that my grip was good from all the grip work as of late and I overestimated it. My top set of deadlifts was to be 492.5lbs for a triple. I didn’t get out the straps. This was stupid as I knew after the first rep this was going to be near impossible. First rep went up good. Second rep I had to pretty much drop that one and barely lockout the weight. Couldn’t break the third off the floor and I stood up for a few seconds and gave it another shot. Got it up but not above my knees. So I had to admit defeat and get my straps out of my bag and come back to pull the last rep of the set. Felt like the toughest lift of the set. Maybe the straps and no straps had thrown me off? Lesson learned. Straps the last set next time. Farmer’s walk next. This was added to prep for the online qualifier for the Strongman Games. Short runs with turns to get used to that again. Ugh. 50’ runs with turn at 25’. I forgot how horrible turns are. Even more so with a short course as it’s hard to build speed and then prep for the turn. Empty handles no problem. Adding weight however definitely made for sloppy turns. Could just be the length of the implements too but got to deal with it. Most ugly was the last one. Still able to course correct at the end. Last thing was block carries. Only done them once before and it turned out I was pretty good at it. This time, just 100’ with the weights I went max distance last time with and then about 350lbs for max distance. I had sweated through everything at this point. Only brought one after workout shirt. Sweated through my shorts and t-shirt. My towel full size towel to wipe off sweat was drenched at this point too. But I was still able to wipe chalk onto my forearms and hands. This took a bit longer to setup than expected because I had deformed the loading pins in the block when I dropped in sideways. So some plates won’t fit now. And ones that don’t were on the pins so it took a bit of effort to get them off. But there are enough weights that fit in the gym to max out the block so no worries. First two sets felt easy. Like yeah, this is pretty easy. The next set not so much. That added 50lbs felt like I added over 100lbs to it. Almost didn’t get it into my lap. I was expecting around 350’ with how this went with the other weights last time. I ended up about 90’ shy of that. Legs not grip gave out on me. I felt my legs feeling heavy at about 175’ in to it. Getting that last 50’ length down was a struggle. I’ve made it a point to not finish at the end of a run and to try to keep moving and make the turn around. Got a little over 10’ after that to end it. Might be the weight, might be the fatigue and it might be that my legs aren’t getting as much conditioning done this training cycle (lots of medleys for Beast of the Bluegrass). I was glad this one was done. Last week I felt I finished the workout, this time I feel I survived it. Continued sweating even when I was stretching.