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
Yoke
180x50’ in 5.34 seconds
360x50’ in 5.93 seconds
500x50’ in 6.80 seconds
600x50’ in 7.94 seconds
700x50’ in 9.20 seconds
800x25’ in 6.07 seconds
850x25’ in 7.74 seconds
900x25’ in 13.49 seconds
Stone of Steel Over Bar (57”)
138x1
182x1
225x1
275.5x1
315x1
Added Tacky Towel and Grip Shirt
364.5x1
Added Receiver Gloves
414x1
Sled Drags
275x100’
365x100’
455x100’
545x100’
Stretching
Comments:
Again, not sure how things would go for this workout. With how things
have felt the past two workouts, most everything should be doable if
wrist is acting up. Out to Lancaster for training. Medication for the
inflammation still wreaking havoc on my digestive system. Had to go
three times before leaving and three times while I was training. But it
was good to be back in the strongman gym. Changed things up and warmed
up on the airdyne bike. I don’t think I’ve touched one of those since I
was a little kid messing around. I figured it would be better than
rowing with the wrist and better warm-up for the event work I had. A lot
more muscular fatigue than say the precor AMT in the legs. But probably
good to deal with the DOMS from this first week back. Felt good. Calf
raise work after that. Easy stuff here. Feeling more soreness in my one
palm from bruising rather than any strain on the wrist so that is good.
Box touches with a wide stance after that. Getting better at full
movement and increasing speed as the set goes on. Then regular body
weight box squats. Best they’ve felt this week. This usually does feel
the best on the knees. Then regular stance box touches. No feeling over
too much quad emphasis this time. Band rows after that felt good on my
back. Push ups were good. Still using a wrist wrap for now. I think I
may be good without one next week. Hip airplanes were good. Didn’t feel
like much and they were easy. I almost do more reps by mistake. Then on
to the event work. Also had backup plan for this one but it wasn’t
drastically different from the original. But I really hoped I didn’t
have to deviate. First up was yoke. Hitting speed and strength here. Big
jumps in weight for 50’ up to contest weight for the next show. Warm-up
sets last cycle helped me get better at the start with the short runs.
But I need to get better at moving. A little concerned with right knee
(no pain, just feels off and has since the last heavy week before
Nationals). A little slower than I would like but it was under 10
seconds so that’s good. I looked at my old numbers for time and
apparently this is a speed PR for this weight haha. Then on to strength
building with half the distance. Another 100lbs jump for the next set.
Definitely felt heavy. Then 50lbs jumps from there. I had a fantastical
number in mind but I knew I needed to treat each run with respect.
850lbs felt tough. But I’ve done this weight since coming back on this
yoke so I knew I had it. Uncharted territory since back injury. Haven’t
been into 900s in a little over 3 years. I had to have my mind right for
900lbs. This was really tough. I felt I started off well then I got off
balance. Pretty much stopped and then baby steps to the end. I’m good
at grinding out yoke. Wanted more but called it there. Goal was to do a
solid run and I couldn’t guarantee I could finish 950lbs with no drops.
Stone of steel was next. This was the one I had a big question mark
against. Wrist seemed to be fine braced and straight but nothing where I
had to spread my hand and have the wrist in flexion. Those fears went
away when I pulled up the empty implement and no pain. This stone of
steel session was essentially the same as the last workout right before
Nats. Go up to a good single with nothing to assist with grip and then
anything goes up to a conservative single for the day. I knew the
minimum that I wanted to attempt with no assistance so I took “plate
jumps” up to it. Didn’t feel like my best work working up to 315lbs.
Maybe I was still thinking about my wrist, maybe I do better with small
jumps or maybe the stupid heavy yoke earlier and the max deadlift from
Thursday might have affected performance. It was a bit hard to break it
off the ground as I felt like my grip was slipping. But I got it to my
lap and wrapped my arms around it like an amorous octopus and made short
work of the load. Couldn’t guarantee the next lift so on to anything
goes time. I did have the option to go with tacky on concrete stones but
I felt it wasn’t worth the hassle at this point and just stick with the
stone of steel until I max it out. The stones at the gym jump from a
20” 375lbs to a 22” 453lbs. I plan on making some once I know what
weights are going to be for some upcoming big shows. So I put on grip
shirt and tacky towel to start things off. I used the same weight that I
had missed twice before getting. This was tough. Probably where I
should have called it. But I wanted to test something. I had not worn my
gloves as I didn’t think they would make much of a difference with a
tacky towel. I was also not happy with the slipping at Nats. I figured
I’d try more with the gloves this time. I loaded up the stone of steel
with an unknown weight (about 50lbs more) and figured I’d give it a shot
and if I horribly missed off the ground, I’d know the gloves aren’t
worth if tacky towel is allowed at a show. But yeah, that came up off
the ground easier than the previous weight. Managed to extend and load
it over the bar. Ended up being 414lbs on the scale. Certainly gave me
pause. I may have to keep track of lifts with and without certain gear.
Be interesting to see if regular tacky on concrete feels like gloves and
tacky towel. Last thing for the session was sled dragging. Three to
five sets of 100’ up to a heavy but conservative max. I keep skipping to
max it seems. But I had the bright idea to wear my rock climbing shoes
for these to increase my ability to grip the asphalt. I certainly could
do that but man did it hurt my feet. One way is slightly downhill and
the other slightly uphill. 90lbs jumps per set. 545lbs was a bear to
even break the inertia and get moving. Almost took a minute but I was
able to get it done. Legs were pretty tired from that set. I think
putting on plates and putting stuff away bothered my hand and wrist more
than any actual training today. Stretched and drove home to decompress.
Saturday, December 2, 2017
Friday, December 1, 2017
November 30, 2017 – Week 1, Day 2
5 Minutes Percor 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
Deadlifts
135x1
185x1
225x1
275x1
315x1
365x1
405x1
455x1
495x1
545x1
16” Rack Pulls (straps)
135x1
225x1
315x1
405x1
495x1
585x1
Barbell Shrugs
275x20
Added Straps
315x10
Stretching
Comments: Still eager to train but with the wrist and hand issues, it is hard to say if my body will cooperate with what I want to do or not. Anti-inflammatories are working but side effect is wrecking hell on my stomach and digestive systems. Not pain, just discomfort and having to use the restroom more frequently than I would like. But I can deal with it. Coworkers surprised I’m already training hard again and stating that that I shouldn’t complain if my wrist doesn’t heal if I’m training. It is what it is. Muscle soreness in quads, triceps and upper back from last workout. Warmed up on the AMT. Heart rate not as high as last time. Palm of right hand a little sore. 164bpm highest reading. Getting better. Calf raise work after that. Super easy. Box touches with a wide stance after that. Trying to get everything to go together with full ROM and trying to get each rep faster. Then regular body weight box squats. Quads sore so noticed these quite a bit haha. Then regular stance box touches. Much like the wide style but feeling a lot more in the quads at completion. Band rows after that felt good on my back. Put wrist wrap on my right wrist for the push ups. Felt good but my serratus muscles cramped up immediately after the first rep. Hip airplanes were ok. Little balance issue on my strong side but recovered and no missed reps. Then on to the workout. Like previous workout, I had a backup workout to try and work around the wrist and hand issues if I couldn’t handle the pain. First item of the day was deadlifts. Plan being to work up in plate-quarter-plate jumps to a near max single. Alternating grip, switching sides every set until it got heavy and then use straps. I figured that my grip would hold up to anything I attempted so I didn’t think straps would be needed unless I physically couldn’t support the weight with my right hand due to pain. I started out without needing the wrist wrap on the right wrist but noticed early on that there was more discomfort when my right hand was supinated versus pronated so added that as needed. This was going to be interesting as most I’ve pulled from the floor since my back injury was 350lbs. Things were holding up pretty well. Lower weights were quite speedy so that was good. Past 350lbs mark and kept going. At 455lbs, I felt I had another 90lbs there today which while not really my best (605lbs on a regular bar no straps and 645lbs on deadlift bar with straps) it wasn’t beyond terrible. 495lbs was a little slower but still moved well enough that I felt I could do reps with it. Good feeling to hit four plates and five plates a side with no issues. 545lbs on the bar and got set. Much tougher pull. But I wasn’t going to miss this lift. Slow to lockout but no hitching and grip held up with no issues. Slowly lowered it like all the other lifts. Maybe left 10lbs there. So good to have a deadlift over 500lbs again and it is a start. Hopefully I can improve upon this this year. Next on to rack pulls. Plan here to work up in plate jumps to very conservative single. Advised to use straps from the start. Figure 8 straps took a lot of the tension off my wrist and hands which is a good sign. Weight felt like nothing until I got up to 495lbs. That was also pretty easy so I figured another plate a side would go up pretty well. Maybe not super easy but should still be plenty in the tank. Got set and little hesitation off the pins but it went up pretty smooth. Definitely could rep this weight for a triple I think. Probably 50lbs there on the day still. Then on to the last item of the day, barbell shrugs. I’ve done these for really high reps the last time they were in the programming but I was advised to go light so that I could build up over this training. First set no straps for twenty and then more weight with straps for a set of ten. Time under tension for the ring and pinky finger was hard with no straps but the weight was still pretty easy and definitely could do close to double the reps if needed. Usually when I did the next set, I only put 20lbs more on the bar but that was more because I was still coming back and monitoring pain. But I knew that a 40lbs jump should still be super easy and it was. Got finished this workout about an hour sooner than my usual workouts take so I was able to go home and stretch while I cooked dinner. Got to keep monitoring the wrist and my stress. Rough start to this training cycle but it looks like I should be competition ready by February if things continue to improve.
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
Deadlifts
135x1
185x1
225x1
275x1
315x1
365x1
405x1
455x1
495x1
545x1
16” Rack Pulls (straps)
135x1
225x1
315x1
405x1
495x1
585x1
Barbell Shrugs
275x20
Added Straps
315x10
Stretching
Comments: Still eager to train but with the wrist and hand issues, it is hard to say if my body will cooperate with what I want to do or not. Anti-inflammatories are working but side effect is wrecking hell on my stomach and digestive systems. Not pain, just discomfort and having to use the restroom more frequently than I would like. But I can deal with it. Coworkers surprised I’m already training hard again and stating that that I shouldn’t complain if my wrist doesn’t heal if I’m training. It is what it is. Muscle soreness in quads, triceps and upper back from last workout. Warmed up on the AMT. Heart rate not as high as last time. Palm of right hand a little sore. 164bpm highest reading. Getting better. Calf raise work after that. Super easy. Box touches with a wide stance after that. Trying to get everything to go together with full ROM and trying to get each rep faster. Then regular body weight box squats. Quads sore so noticed these quite a bit haha. Then regular stance box touches. Much like the wide style but feeling a lot more in the quads at completion. Band rows after that felt good on my back. Put wrist wrap on my right wrist for the push ups. Felt good but my serratus muscles cramped up immediately after the first rep. Hip airplanes were ok. Little balance issue on my strong side but recovered and no missed reps. Then on to the workout. Like previous workout, I had a backup workout to try and work around the wrist and hand issues if I couldn’t handle the pain. First item of the day was deadlifts. Plan being to work up in plate-quarter-plate jumps to a near max single. Alternating grip, switching sides every set until it got heavy and then use straps. I figured that my grip would hold up to anything I attempted so I didn’t think straps would be needed unless I physically couldn’t support the weight with my right hand due to pain. I started out without needing the wrist wrap on the right wrist but noticed early on that there was more discomfort when my right hand was supinated versus pronated so added that as needed. This was going to be interesting as most I’ve pulled from the floor since my back injury was 350lbs. Things were holding up pretty well. Lower weights were quite speedy so that was good. Past 350lbs mark and kept going. At 455lbs, I felt I had another 90lbs there today which while not really my best (605lbs on a regular bar no straps and 645lbs on deadlift bar with straps) it wasn’t beyond terrible. 495lbs was a little slower but still moved well enough that I felt I could do reps with it. Good feeling to hit four plates and five plates a side with no issues. 545lbs on the bar and got set. Much tougher pull. But I wasn’t going to miss this lift. Slow to lockout but no hitching and grip held up with no issues. Slowly lowered it like all the other lifts. Maybe left 10lbs there. So good to have a deadlift over 500lbs again and it is a start. Hopefully I can improve upon this this year. Next on to rack pulls. Plan here to work up in plate jumps to very conservative single. Advised to use straps from the start. Figure 8 straps took a lot of the tension off my wrist and hands which is a good sign. Weight felt like nothing until I got up to 495lbs. That was also pretty easy so I figured another plate a side would go up pretty well. Maybe not super easy but should still be plenty in the tank. Got set and little hesitation off the pins but it went up pretty smooth. Definitely could rep this weight for a triple I think. Probably 50lbs there on the day still. Then on to the last item of the day, barbell shrugs. I’ve done these for really high reps the last time they were in the programming but I was advised to go light so that I could build up over this training. First set no straps for twenty and then more weight with straps for a set of ten. Time under tension for the ring and pinky finger was hard with no straps but the weight was still pretty easy and definitely could do close to double the reps if needed. Usually when I did the next set, I only put 20lbs more on the bar but that was more because I was still coming back and monitoring pain. But I knew that a 40lbs jump should still be super easy and it was. Got finished this workout about an hour sooner than my usual workouts take so I was able to go home and stretch while I cooked dinner. Got to keep monitoring the wrist and my stress. Rough start to this training cycle but it looks like I should be competition ready by February if things continue to improve.
Wednesday, November 29, 2017
November 28, 2017 – Week 1, Day 1
Break from Nationals was needed but a lot going on. Next tentative
contest setup is Iron Goliath on 2/10/18. Training may be a bit
different with not as much direct focus on contest specifics so that my
overall game can improve. Will be my first USS show. Goal is to try and
qualify for both SC and USS Nats for 2018. But I have hit a bit of bump
with getting the flu and having the wrist injury. Flu put me out for
about two weeks. Only able to work two days since I got back from Las
Vegas (excluding this week) and work piles up. Got x-rays when I got
back and another set to make sure as pain really wasn’t going away. Same
results but prescribed anti-inflammatories to deal with the pain. Which
they are doing but the side effect is stomach issues. I can deal with
it. So training is back but I may need to modify and make adjustments on
the fly with how my wrist and hand recover and with how I deal with the
work stress too.
5 Minutes Percor 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
12” Log Clean and Push Presses
105x1
125x1
145x1
165x1
185x1
205x1
225x1
245x1
265x1
285x1
305x0
305x0
12” Log Clean and Holds
305x1 (10 seconds)
325x1 (10 seconds)
Pulldowns
50x15
80x8
100x8
120x8
140x8
160x8
180x8
200x8
Narrow Grip Bench Presses
45x15
95x3
145x3
195x3
245x3
295x3
Pauses (1 second)
245x5
Stretching
Comments: I was not sure how today was going to go. I wasn’t sure if I was even going to do this workout up until the morning of and even then that was questionable. But the anti-inflammatories have really taken a lot of the pain away so it was worth a shot. I mean, it is a bruised wrist if the doctors are to be believed. Plus I was really excited to get back to training. Really excited. Warmed up on the AMT. Heart rate got up there. Got up to 169bpm. Definitely been away for a while. Calf raise work after that. Easy, not much stress on the wrist but the time under tension was getting annoying. But nice and easy for the ankles and calf muscles. Box touches with a wide stance after that. Really working on getting a powerful movement, finishing with glutes at the top. I had been lax on that thinking that just the dynamic stretch of the hamstrings was the most important part. Then regular body weight box squats. Took a little bit to get used to these again. Not as much knee stress as I get from the squat therapy stuff. Then regular stance box touches. Much like the wide style but feeling a lot more in the quads at completion. Band rows after that felt good on my back. Put wrist wrap on my right wrist for the push ups. I wasn’t able to do them without it trying at home (before the meds) so I didn’t want to push it. Went well. Hip airplanes were ok. Little balance issue and lost my balance once on my stronger side. Then on to the workout. I had a backup workout to try and work around the wrist and hand issues if I couldn’t handle the pain. First item was log clean and push press. Singles going up 20lbs each time to a max was the goal. Only issues I noticed was the lapping of the log with my wrist and hand. Wrist wrap on after the first set on my right wrist. Unable to squeeze with the ring and pinkie fingers of the right hand. Then as the weight got heavier, the tilted log technique wasn’t working as it rocked back out to balanced so I stopped doing that at a certain point. Made the clean harder than I would have liked. Wrist wrap held up but I needed to take it off after each set. 265lbs wasn’t that tough but my elbows dipped down and I knew I had to fix that for the next set. That didn’t feel like my limit. 305lbs felt good on my shoulders (clean felt off) and I was shocked I missed it. Just couldn’t lock it out with my right side. I gave it another shot but it wasn’t close. Would’ve been a 5lbs PR for this variation. But I guess this is ok considering I just recovered from the flu and dealing with the hand/wrist issue. But man is log frustrating as hell. Next up was cleans with a hold at the top. I had wanted to do heavier but with failing at 305lbs twice, I went with that weight to start. I of course gave the push press another shot but no go and just settled in for the hold. Not bad. 325lbs was a lot harder to clean. Again, I think with how I had to grip things might have been the cause. After that was pulldowns. Haven’t done these since the first training cycle. Start light and work up to a decent weight. Plan said sets of 5-8 to 90% of what I felt a 5rm would be. Hard to gauge. I underestimated myself with my wrist. Discomfort for sure but more weight didn’t seem to be any worse than light weight. Stuck with sets of eight and ended up doing more than planned for number of sets. I feel I could go heavier but form was breaking down and I wanted to make sure I wasn’t all herky jerky with the movement and had the back muscles working. Then on to narrow grip bench pressing. This was going to be tricky as the movement already puts a lot of stress on the wrists. Grin and bear it. Able to get the wrist wrap tight enough to just have the pressure on the palm of the hand which I know is just bruising. Plan here being a conservative 3rm and then do a light set of five with pauses. I had a spotter sooner than I would usually need as I wanted to make sure I didn’t drop weights on my face if my wrist wasn’t having any of it. Beggars can’t be choosers but I don’t know if the guy I asked knew what he was doing haha. I hit the numbers I wanted to do on this so that was victory of some sorts. So I survived the first workout back. Home to stretch and eat recovery burritos.
5 Minutes Percor 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
12” Log Clean and Push Presses
105x1
125x1
145x1
165x1
185x1
205x1
225x1
245x1
265x1
285x1
305x0
305x0
12” Log Clean and Holds
305x1 (10 seconds)
325x1 (10 seconds)
Pulldowns
50x15
80x8
100x8
120x8
140x8
160x8
180x8
200x8
Narrow Grip Bench Presses
45x15
95x3
145x3
195x3
245x3
295x3
Pauses (1 second)
245x5
Stretching
Comments: I was not sure how today was going to go. I wasn’t sure if I was even going to do this workout up until the morning of and even then that was questionable. But the anti-inflammatories have really taken a lot of the pain away so it was worth a shot. I mean, it is a bruised wrist if the doctors are to be believed. Plus I was really excited to get back to training. Really excited. Warmed up on the AMT. Heart rate got up there. Got up to 169bpm. Definitely been away for a while. Calf raise work after that. Easy, not much stress on the wrist but the time under tension was getting annoying. But nice and easy for the ankles and calf muscles. Box touches with a wide stance after that. Really working on getting a powerful movement, finishing with glutes at the top. I had been lax on that thinking that just the dynamic stretch of the hamstrings was the most important part. Then regular body weight box squats. Took a little bit to get used to these again. Not as much knee stress as I get from the squat therapy stuff. Then regular stance box touches. Much like the wide style but feeling a lot more in the quads at completion. Band rows after that felt good on my back. Put wrist wrap on my right wrist for the push ups. I wasn’t able to do them without it trying at home (before the meds) so I didn’t want to push it. Went well. Hip airplanes were ok. Little balance issue and lost my balance once on my stronger side. Then on to the workout. I had a backup workout to try and work around the wrist and hand issues if I couldn’t handle the pain. First item was log clean and push press. Singles going up 20lbs each time to a max was the goal. Only issues I noticed was the lapping of the log with my wrist and hand. Wrist wrap on after the first set on my right wrist. Unable to squeeze with the ring and pinkie fingers of the right hand. Then as the weight got heavier, the tilted log technique wasn’t working as it rocked back out to balanced so I stopped doing that at a certain point. Made the clean harder than I would have liked. Wrist wrap held up but I needed to take it off after each set. 265lbs wasn’t that tough but my elbows dipped down and I knew I had to fix that for the next set. That didn’t feel like my limit. 305lbs felt good on my shoulders (clean felt off) and I was shocked I missed it. Just couldn’t lock it out with my right side. I gave it another shot but it wasn’t close. Would’ve been a 5lbs PR for this variation. But I guess this is ok considering I just recovered from the flu and dealing with the hand/wrist issue. But man is log frustrating as hell. Next up was cleans with a hold at the top. I had wanted to do heavier but with failing at 305lbs twice, I went with that weight to start. I of course gave the push press another shot but no go and just settled in for the hold. Not bad. 325lbs was a lot harder to clean. Again, I think with how I had to grip things might have been the cause. After that was pulldowns. Haven’t done these since the first training cycle. Start light and work up to a decent weight. Plan said sets of 5-8 to 90% of what I felt a 5rm would be. Hard to gauge. I underestimated myself with my wrist. Discomfort for sure but more weight didn’t seem to be any worse than light weight. Stuck with sets of eight and ended up doing more than planned for number of sets. I feel I could go heavier but form was breaking down and I wanted to make sure I wasn’t all herky jerky with the movement and had the back muscles working. Then on to narrow grip bench pressing. This was going to be tricky as the movement already puts a lot of stress on the wrists. Grin and bear it. Able to get the wrist wrap tight enough to just have the pressure on the palm of the hand which I know is just bruising. Plan here being a conservative 3rm and then do a light set of five with pauses. I had a spotter sooner than I would usually need as I wanted to make sure I didn’t drop weights on my face if my wrist wasn’t having any of it. Beggars can’t be choosers but I don’t know if the guy I asked knew what he was doing haha. I hit the numbers I wanted to do on this so that was victory of some sorts. So I survived the first workout back. Home to stretch and eat recovery burritos.
Tuesday, November 14, 2017
November 10-11, 2017 – Strongman Corporation National Championships
I
had written off 2017. And that was last year. This time last year I was
still in the middle of physical therapy and on my second cycle of
corticosteroids to deal with the inflammation. I was thinking of 2018 or
2019 as when I would be back to competing. But somehow that confidence
came back over the months of recovery and proper training. I was
surprised to get back to competition shape and place second at a level 2
show. I had qualified for Nationals in my first contest back. Never an
easy feat for me to qualify. I was still tentative with competing at
that level as I just got back to local level strength but I had a good
support system and I went all in.
Nationals was in Las Vegas this year. This meant a lot of firsts. First contest where I had to fly to it, first contest on the west coast. While not firsts, I hadn’t been in PST since I was born (military brat) and the last time I was on a plane, I didn’t have to take my shoes off to board. It was tricky figuring out what I could and couldn’t bring with me as this was never an issue when driving out to contests. My dad felt it would be good experience if I ever compete internationally (still the dream). Early morning to drive out to the airport. Traffic was bad getting to BWI which it usually is as you get closer. I was originally planning to go solo but my dad was able to come and I’m thankful that he did as I was screwing up everything with the baggage stuff. I was hot and uncomfortable on the flight and to add insult to injury, the head flight attendant started singing “L.O.V.E.” once we landed. At that point, I would rather have been beaten and dragged off instead. Exiting the plane, I knew I was in Las Vegas as there were slot machines in the airport. Took a shuttle bus to the hotel (where the contest was as well as where we were staying). It was midday but still a lot of glitz and glam.
The rules meeting was at 7:00 Thursday night and was mandatory. I kept my phone for the local time but kept my watch at EST so that I wouldn’t lose sense of what time my body thought it was. I had worn pants into Las Vegas but I apparently ripped them on the flight so there was a portion of the day where I was having my ass hang out and no one told me. Changed into something comfortable to check in. I weighed in at 277.8lbs so about 13lbs more than two years ago. Meant I would be going against the under 300lbs class. Would probably mean that my weaknesses would be more glaring but my strengths may stack up more favorably. Still had a lot of time to kill so had lunch, crashed in the hotel room for a few hours and then had dinner (my dad was set on going to “Flavortown” at Guy Fieri’s). Spent a little bit of time walking around the casino/hotel before heading up for the rules meeting. A lot more competitors this time but nothing out of the ordinary as far as the rules or events. However, we needed to get yoke heights and the yokes weren’t there yet. Very reminiscent of my first nationals in 2012. Got to catch up with people I had only seen online for the first time. I was dragging as it was really getting close to when I normally was asleep. Went to bed as soon as I got out of there to get ready for the following day.
Uncharacteristically, I wasn’t a nervous ball of energy upon waking. Possibly because I was restless and felt that I was in a timeless void with everything looking the same unless a window was open. Jet lag really hit me hard I guess. The air conditioning wasn’t really working and no microwave so just used a hot water bath in the sink to heat up my breakfast. Had to go up numerous escalators to the venue. Too many people and it was starting to look like the chocolate factory conveyor belt scene from “I Love Lucy” but with bodies. Hefty division had 54 competitors vying for the elusive Pro Card. A big change has been having it be top 3 overall that would get one. I knew I was nowhere near contention but would do my best, hopefully hit some contest PRs and possibly get an Arnold Invite. Fever dreams I’d say if you asked me this time in 2016.
I setup camp in the far back to be near the restrooms, have access to the outside balcony and to be near the scores and have less people near me. I also got to finally meet my strength coach, Mike Westerling, in person as well as his wife Jolene. Reception wasn’t the best here so messages and videos weren’t sending or loading well. Another first being a contest where people were asking me how I was doing who weren’t there and weren’t family. I had told people there was a live stream but most balked at the price tag. With how these kinds of shows run with so many competitors, it can get frustrating letting people know that it is still going on and you haven’t gone yet. There is really no way to train for this with the warm-ups and waiting for hours. It is mentally fatiguing.
The first event of the day was log clean and press. 320lbs for as many reps as possible in a 60 seconds time period. Log has gotten better and I have been consistently hitting 300lbs or more every heavy session. I managed to improve my all-time best in training by 10lbs to match this weight. However, this can be troublesome as the contest weight being your max any little thing could disrupt it. The log was also somewhat new to the strongman scene. Very dense and bottom heavy. Warm-ups felt good with the more standard and balanced log. I hit my easiest 290lbs ever. However, the singles I did with just the empty competition log felt heavy and awful. I had Mr. Westerling observe some of the singles with the comp log. It was great to have instant feedback like that. I had decided to go with my grip shirt under my contest shirt for the contest for the extra gripping power. I was in one of the later heats and got called out. Had to wait a bit for blood to get cleaned off one of the logs. Aim was just one. Log felt heavy on the pick and it felt like it was crushing me once I got it to my chest. If I had not been doing those static rack holds in training, I’m certain I would have passed out. It felt way heavier than I was expecting. I had to lean back to have it on my chest and went for the drive but it didn’t really go anywhere. I tried to control the log back to the ground and that was not good. My right hand hit the inside of the log when it bounced up slightly. Adrenaline was high so not feeling any major issues yet. I took my time and waited to give it one more shot. While video says it looked just a strong a clean as the first one, it felt infinity pounds heavier. I tried to get myself under control with it on my shoulders but it was too much and I barely got it off my chest. It wasn’t happening today so I ended things there. I knew this was a possibility. Tied with about half the field for last place.
It takes a moment for the hyped up feeling to calm down and that is when you start to notice things like pain. My shins were bloody from the log but my right hand was starting swell as was throbbing. Not good. I was 2,374 miles from home and flight didn’t leave until Sunday. I’ve never withdrawn from a contest that I’ve started and I wasn’t going to start now. Prepared with first aid kit supplies. My dad and Mr. Westerling both got ice and I wrapped up my hand and wrist. This was definitely going to be a new challenge. There was also event changes. The yoke and farmer’s walk medley was going to be the following day so the next event was going to be the frame deadlift followed by the husafel carry. Not sure why but the rumor was that it was damaging the floor and disrupting a poker game downstairs. A bit of a blessing in that I doubt I could finish the farmer’s walk with my hand as it was but it also could effect how I do on my best events.
Up next was a frame deadlift. This event had a few changes leading up to the contest and had some even on the fly. Originally, it was going to be from 19” with 820lbs. Then dropped to 16”. That drop put the weight from possible to near impossible at the start of the training cycle. A lot work went into building up my weakest event. The goal being to shoot for the moon and even if you miss you’ll be among the stars. And then eventually die from lack of oxygen. Depends on the day where I stop the analogy haha. 60 second time limit and straps in own time. If this was a light weight for me, I would have practiced that part of it but since this was going to a max single I just focused on getting everything tight before going. The handles ended up being 17” and while billed as 790lbs (not enough metal plates) it was closer to 770lbs. All changes in my favor. Mr. Westerling suggested that I try to pull in the handles before lifting but I found with my style with the figure eight straps and setting in my fingertips, I wasn’t able to do that and pull with the back muscles. They were more of a supporting role. My wrist did not appreciate warming up for this event. I really had only one shot at this. Pain wouldn’t stop me. I strapped in and gave it a tug. It budged a little but no more. I tried to adjust my foot placement and gave another attempt but no go. In desperation I adjusted my grip to the front of the implement to just see if that worked but no dice here as well. Another zero and tied with a few people with last place here. No pain in my back at least. More ice and Motrin before the next event.
Final event of the Day 1 was the husafel carry. 400lbs with turns at 60’. Shot loaded so should be fairly balanced and bottom heavy. Which is good for picking up. Normally, I’m confident in my abilities with a carry event like this but my hand was my anchor hand with how I normally carry this kind of implement. While the mechanics of switching sides should be the same, it could throw me off and I really wanted to see how it felt to determine if I could do it or if just out in front using my wrists was best. No tape or anything on the arms or hands due to the rubberized coating of the implement so I couldn’t wrap my hand. I asked if I could work in with the women classes with the empty implement and I was told no as there would be time to warm-up for the men. This did not end up happening. Since I was in last place essentially, I was in one of the first heats for the event. I was worried I wouldn’t get it off the platform into my lap. It didn’t help matters that the competitor in front of me fell trying to get it off the platform. My time to go. I wanted this day to be done. I had 15 seconds to get moving. I got it off the platform of bumper plates and my first thoughts were “shit, shit, shit!” as I felt off balance. I was struggling to figure out the geometry of the implement with the switched grip (the thing is the same width as length) that eventually I just said “screw it” and started moving. I didn’t feel secure with my grip at all and I wasn’t sure I could make it down one length. But I did and I made the turn and somehow got back. I made another turn and saw there was only one other person left in my heat. He went down shortly after and saw Mr. Westerling at the other end and felt that I could get one more length. Got that and then turned and made it a little further before my grip went. I finished with a distance of 188’3” for 10th place here. Finally something went well and I felt a sense of relief.
After the first day, I was in 43rd place overall. Lower than I was expecting but zeroing two events isn’t a way to get points. The possibility of it was definitely something that had crossed my mind. Before I left for the night, I told Mr. Westerling that I appreciated everything he was doing for me. It wouldn’t be genuine of me if just smiled and shook his hand as I had been a dark place mentally most of last year. And while day one had not gone as I wanted to, I wasn’t dead (as one of my friends/competitors told me). Spent a bit more time walking around the outside of the casino this night as well and got some more good food. Sleep again felt weird. I did get a video of my nephew wishing me good luck for the following day. I also made the decision to not wear wrist wraps for the following day as I didn’t want people treating my differently due to the injury like I felt the day before. The craziness getting up to the contest wasn’t present this time.
First event of the day was to be a medley of yoke followed by farmer’s walk. However, the farmer’s walk part of it got scrapped. Came to find the yokes had carpet feet on them now. The billed event was 840lbs for 60’ in 60 seconds. But appears that it was closer to 856lbs. One drop allowed so that made things interesting. I had been training for that so wasn’t that big an issue. I wanted to make sure I got some warm-ups in and I managed to get two light runs and one pick before they started going. Unfortunately, I was in the last heat so I had a lot of down time between my last pick and time to go. However, this was still one of the better warm-ups I’ve managed to get on yoke. I always seem to have an issue with yoke come contest time. I’m doing well in training. Weight moves relatively fast, I rarely have any drops and sometimes I’m doing more than contest weight. But come show time, I’m struggling. I either have multiple drops or I go at a snail’s pace and never pick up speed. I don’t have this issue with farmer’s walk or frame carries. But I felt good and hoped today wouldn’t be like that. I’m happy that I was able to time my pick just right with the commands as sometimes that is an issue for me. I felt like I could move with the weight but then it felt unstable. Like any misstep was going to cause it to get me off balance and drop it. I couldn’t afford that and I slowed down more and more. This felt like the pace I could go and not drop it. I’m sure a lot of people thought I wouldn’t finish the course with how slow I was going but I know from my years of training that slow and steady still works and I got plenty of grit to grind out things that shouldn’t need to be grinded out. I had told my judge that I knew he didn’t have a sundial but would appreciate it if he got my time. Ended up getting the course done in 32.25 seconds. This was not the slowest time of someone who finished the course. This was enough for 38th.
The final event was one I had been looking forward to. At least when I didn’t have a bum hand. Stone of steel over bar. 360lbs over 52” with 60 seconds time limit. I saw some people say it was 5lbs heavier than billed but I don’t know. I was just ready for this contest to be over and would have been fine with a single. But really, I wasn’t going to be fine with a single as I’m competitive and I wanted all the reps. I was in the second heat as I was near the bottom of the overall placings. This is a good event for me so it was possible that I could move up a bit in the standings and I could have the number the beat for a little bit. This ended up being just like the husafel carry in that the men didn’t get a chance to warm-up. I had to make sure that my hand would hold up and fit into my receiver gloves. Luckily someone in the back put PVC pipe through some bumper plates so I was able to do some bear hug plate rows. Everything felt fine. Then it was time to go. Timer went and I attacked. My first attempt my gloves slipped right off the stone of steel like grease. Never had that happen before. I’ve had it where it felt lose but that was when I started using it with 300lbs for the first time. I wasn’t going to let that stop me. So I got one rep easy. Then I went for another the gloves were slipping again and I caught that one barely into my lap. Got it set and another easy load. The loads were easy, just having issues getting the stone of steel into my lap nice and secured. I could hear someone yelling at me the whole time and I wasn’t too sure who it was but I think it was Mr. Westerling. I had 15 seconds left after I got the fifth lift. I went for another and got it too my lap but the thing was too far forward and I lost my balance and fell backwards. I feel that I left at least two reps on this but I still did well. Good enough for a tie at 13th.
I pretty much knew that I had not done well enough for an Arnold invite and it would be very impressive if I improved my placing over last time. I spent the rest of my time walking the strip with my dad. One of the oddest 3 miles I’ve ever experienced. Just trying to walk to a movie theatre lead to many odd sites such as a man dressed as Spiderman wearing a tinfoil hat with a sign saying “flat earth”. I could write pages about that experience alone. While the food was good there, Las Vegas is not for me. Every corner with a hustle. I felt like I needed real life ad-blocker. All the glitz and glam, a simulacrum of paradise. I was too beat to go to the banquet as that was going to be late and I had to catch and early flight home the following morning so it took a few days to find out my placings. It appears I was 37th out of 54 in the overall and 15th out of 19 in the under 300lbs weight class. The competition was draining with how long it took. Perhaps this year was an overreach but I think I can improve and get even better as long as I stay healthy. Two weeks off was already the plan but with my hand in a splint and having possibly the flu, that two weeks is mandatory. I’m not sure what the next step is but I will be taking it.
Nationals was in Las Vegas this year. This meant a lot of firsts. First contest where I had to fly to it, first contest on the west coast. While not firsts, I hadn’t been in PST since I was born (military brat) and the last time I was on a plane, I didn’t have to take my shoes off to board. It was tricky figuring out what I could and couldn’t bring with me as this was never an issue when driving out to contests. My dad felt it would be good experience if I ever compete internationally (still the dream). Early morning to drive out to the airport. Traffic was bad getting to BWI which it usually is as you get closer. I was originally planning to go solo but my dad was able to come and I’m thankful that he did as I was screwing up everything with the baggage stuff. I was hot and uncomfortable on the flight and to add insult to injury, the head flight attendant started singing “L.O.V.E.” once we landed. At that point, I would rather have been beaten and dragged off instead. Exiting the plane, I knew I was in Las Vegas as there were slot machines in the airport. Took a shuttle bus to the hotel (where the contest was as well as where we were staying). It was midday but still a lot of glitz and glam.
The rules meeting was at 7:00 Thursday night and was mandatory. I kept my phone for the local time but kept my watch at EST so that I wouldn’t lose sense of what time my body thought it was. I had worn pants into Las Vegas but I apparently ripped them on the flight so there was a portion of the day where I was having my ass hang out and no one told me. Changed into something comfortable to check in. I weighed in at 277.8lbs so about 13lbs more than two years ago. Meant I would be going against the under 300lbs class. Would probably mean that my weaknesses would be more glaring but my strengths may stack up more favorably. Still had a lot of time to kill so had lunch, crashed in the hotel room for a few hours and then had dinner (my dad was set on going to “Flavortown” at Guy Fieri’s). Spent a little bit of time walking around the casino/hotel before heading up for the rules meeting. A lot more competitors this time but nothing out of the ordinary as far as the rules or events. However, we needed to get yoke heights and the yokes weren’t there yet. Very reminiscent of my first nationals in 2012. Got to catch up with people I had only seen online for the first time. I was dragging as it was really getting close to when I normally was asleep. Went to bed as soon as I got out of there to get ready for the following day.
Uncharacteristically, I wasn’t a nervous ball of energy upon waking. Possibly because I was restless and felt that I was in a timeless void with everything looking the same unless a window was open. Jet lag really hit me hard I guess. The air conditioning wasn’t really working and no microwave so just used a hot water bath in the sink to heat up my breakfast. Had to go up numerous escalators to the venue. Too many people and it was starting to look like the chocolate factory conveyor belt scene from “I Love Lucy” but with bodies. Hefty division had 54 competitors vying for the elusive Pro Card. A big change has been having it be top 3 overall that would get one. I knew I was nowhere near contention but would do my best, hopefully hit some contest PRs and possibly get an Arnold Invite. Fever dreams I’d say if you asked me this time in 2016.
I setup camp in the far back to be near the restrooms, have access to the outside balcony and to be near the scores and have less people near me. I also got to finally meet my strength coach, Mike Westerling, in person as well as his wife Jolene. Reception wasn’t the best here so messages and videos weren’t sending or loading well. Another first being a contest where people were asking me how I was doing who weren’t there and weren’t family. I had told people there was a live stream but most balked at the price tag. With how these kinds of shows run with so many competitors, it can get frustrating letting people know that it is still going on and you haven’t gone yet. There is really no way to train for this with the warm-ups and waiting for hours. It is mentally fatiguing.
The first event of the day was log clean and press. 320lbs for as many reps as possible in a 60 seconds time period. Log has gotten better and I have been consistently hitting 300lbs or more every heavy session. I managed to improve my all-time best in training by 10lbs to match this weight. However, this can be troublesome as the contest weight being your max any little thing could disrupt it. The log was also somewhat new to the strongman scene. Very dense and bottom heavy. Warm-ups felt good with the more standard and balanced log. I hit my easiest 290lbs ever. However, the singles I did with just the empty competition log felt heavy and awful. I had Mr. Westerling observe some of the singles with the comp log. It was great to have instant feedback like that. I had decided to go with my grip shirt under my contest shirt for the contest for the extra gripping power. I was in one of the later heats and got called out. Had to wait a bit for blood to get cleaned off one of the logs. Aim was just one. Log felt heavy on the pick and it felt like it was crushing me once I got it to my chest. If I had not been doing those static rack holds in training, I’m certain I would have passed out. It felt way heavier than I was expecting. I had to lean back to have it on my chest and went for the drive but it didn’t really go anywhere. I tried to control the log back to the ground and that was not good. My right hand hit the inside of the log when it bounced up slightly. Adrenaline was high so not feeling any major issues yet. I took my time and waited to give it one more shot. While video says it looked just a strong a clean as the first one, it felt infinity pounds heavier. I tried to get myself under control with it on my shoulders but it was too much and I barely got it off my chest. It wasn’t happening today so I ended things there. I knew this was a possibility. Tied with about half the field for last place.
It takes a moment for the hyped up feeling to calm down and that is when you start to notice things like pain. My shins were bloody from the log but my right hand was starting swell as was throbbing. Not good. I was 2,374 miles from home and flight didn’t leave until Sunday. I’ve never withdrawn from a contest that I’ve started and I wasn’t going to start now. Prepared with first aid kit supplies. My dad and Mr. Westerling both got ice and I wrapped up my hand and wrist. This was definitely going to be a new challenge. There was also event changes. The yoke and farmer’s walk medley was going to be the following day so the next event was going to be the frame deadlift followed by the husafel carry. Not sure why but the rumor was that it was damaging the floor and disrupting a poker game downstairs. A bit of a blessing in that I doubt I could finish the farmer’s walk with my hand as it was but it also could effect how I do on my best events.
Up next was a frame deadlift. This event had a few changes leading up to the contest and had some even on the fly. Originally, it was going to be from 19” with 820lbs. Then dropped to 16”. That drop put the weight from possible to near impossible at the start of the training cycle. A lot work went into building up my weakest event. The goal being to shoot for the moon and even if you miss you’ll be among the stars. And then eventually die from lack of oxygen. Depends on the day where I stop the analogy haha. 60 second time limit and straps in own time. If this was a light weight for me, I would have practiced that part of it but since this was going to a max single I just focused on getting everything tight before going. The handles ended up being 17” and while billed as 790lbs (not enough metal plates) it was closer to 770lbs. All changes in my favor. Mr. Westerling suggested that I try to pull in the handles before lifting but I found with my style with the figure eight straps and setting in my fingertips, I wasn’t able to do that and pull with the back muscles. They were more of a supporting role. My wrist did not appreciate warming up for this event. I really had only one shot at this. Pain wouldn’t stop me. I strapped in and gave it a tug. It budged a little but no more. I tried to adjust my foot placement and gave another attempt but no go. In desperation I adjusted my grip to the front of the implement to just see if that worked but no dice here as well. Another zero and tied with a few people with last place here. No pain in my back at least. More ice and Motrin before the next event.
Final event of the Day 1 was the husafel carry. 400lbs with turns at 60’. Shot loaded so should be fairly balanced and bottom heavy. Which is good for picking up. Normally, I’m confident in my abilities with a carry event like this but my hand was my anchor hand with how I normally carry this kind of implement. While the mechanics of switching sides should be the same, it could throw me off and I really wanted to see how it felt to determine if I could do it or if just out in front using my wrists was best. No tape or anything on the arms or hands due to the rubberized coating of the implement so I couldn’t wrap my hand. I asked if I could work in with the women classes with the empty implement and I was told no as there would be time to warm-up for the men. This did not end up happening. Since I was in last place essentially, I was in one of the first heats for the event. I was worried I wouldn’t get it off the platform into my lap. It didn’t help matters that the competitor in front of me fell trying to get it off the platform. My time to go. I wanted this day to be done. I had 15 seconds to get moving. I got it off the platform of bumper plates and my first thoughts were “shit, shit, shit!” as I felt off balance. I was struggling to figure out the geometry of the implement with the switched grip (the thing is the same width as length) that eventually I just said “screw it” and started moving. I didn’t feel secure with my grip at all and I wasn’t sure I could make it down one length. But I did and I made the turn and somehow got back. I made another turn and saw there was only one other person left in my heat. He went down shortly after and saw Mr. Westerling at the other end and felt that I could get one more length. Got that and then turned and made it a little further before my grip went. I finished with a distance of 188’3” for 10th place here. Finally something went well and I felt a sense of relief.
After the first day, I was in 43rd place overall. Lower than I was expecting but zeroing two events isn’t a way to get points. The possibility of it was definitely something that had crossed my mind. Before I left for the night, I told Mr. Westerling that I appreciated everything he was doing for me. It wouldn’t be genuine of me if just smiled and shook his hand as I had been a dark place mentally most of last year. And while day one had not gone as I wanted to, I wasn’t dead (as one of my friends/competitors told me). Spent a bit more time walking around the outside of the casino this night as well and got some more good food. Sleep again felt weird. I did get a video of my nephew wishing me good luck for the following day. I also made the decision to not wear wrist wraps for the following day as I didn’t want people treating my differently due to the injury like I felt the day before. The craziness getting up to the contest wasn’t present this time.
First event of the day was to be a medley of yoke followed by farmer’s walk. However, the farmer’s walk part of it got scrapped. Came to find the yokes had carpet feet on them now. The billed event was 840lbs for 60’ in 60 seconds. But appears that it was closer to 856lbs. One drop allowed so that made things interesting. I had been training for that so wasn’t that big an issue. I wanted to make sure I got some warm-ups in and I managed to get two light runs and one pick before they started going. Unfortunately, I was in the last heat so I had a lot of down time between my last pick and time to go. However, this was still one of the better warm-ups I’ve managed to get on yoke. I always seem to have an issue with yoke come contest time. I’m doing well in training. Weight moves relatively fast, I rarely have any drops and sometimes I’m doing more than contest weight. But come show time, I’m struggling. I either have multiple drops or I go at a snail’s pace and never pick up speed. I don’t have this issue with farmer’s walk or frame carries. But I felt good and hoped today wouldn’t be like that. I’m happy that I was able to time my pick just right with the commands as sometimes that is an issue for me. I felt like I could move with the weight but then it felt unstable. Like any misstep was going to cause it to get me off balance and drop it. I couldn’t afford that and I slowed down more and more. This felt like the pace I could go and not drop it. I’m sure a lot of people thought I wouldn’t finish the course with how slow I was going but I know from my years of training that slow and steady still works and I got plenty of grit to grind out things that shouldn’t need to be grinded out. I had told my judge that I knew he didn’t have a sundial but would appreciate it if he got my time. Ended up getting the course done in 32.25 seconds. This was not the slowest time of someone who finished the course. This was enough for 38th.
The final event was one I had been looking forward to. At least when I didn’t have a bum hand. Stone of steel over bar. 360lbs over 52” with 60 seconds time limit. I saw some people say it was 5lbs heavier than billed but I don’t know. I was just ready for this contest to be over and would have been fine with a single. But really, I wasn’t going to be fine with a single as I’m competitive and I wanted all the reps. I was in the second heat as I was near the bottom of the overall placings. This is a good event for me so it was possible that I could move up a bit in the standings and I could have the number the beat for a little bit. This ended up being just like the husafel carry in that the men didn’t get a chance to warm-up. I had to make sure that my hand would hold up and fit into my receiver gloves. Luckily someone in the back put PVC pipe through some bumper plates so I was able to do some bear hug plate rows. Everything felt fine. Then it was time to go. Timer went and I attacked. My first attempt my gloves slipped right off the stone of steel like grease. Never had that happen before. I’ve had it where it felt lose but that was when I started using it with 300lbs for the first time. I wasn’t going to let that stop me. So I got one rep easy. Then I went for another the gloves were slipping again and I caught that one barely into my lap. Got it set and another easy load. The loads were easy, just having issues getting the stone of steel into my lap nice and secured. I could hear someone yelling at me the whole time and I wasn’t too sure who it was but I think it was Mr. Westerling. I had 15 seconds left after I got the fifth lift. I went for another and got it too my lap but the thing was too far forward and I lost my balance and fell backwards. I feel that I left at least two reps on this but I still did well. Good enough for a tie at 13th.
I pretty much knew that I had not done well enough for an Arnold invite and it would be very impressive if I improved my placing over last time. I spent the rest of my time walking the strip with my dad. One of the oddest 3 miles I’ve ever experienced. Just trying to walk to a movie theatre lead to many odd sites such as a man dressed as Spiderman wearing a tinfoil hat with a sign saying “flat earth”. I could write pages about that experience alone. While the food was good there, Las Vegas is not for me. Every corner with a hustle. I felt like I needed real life ad-blocker. All the glitz and glam, a simulacrum of paradise. I was too beat to go to the banquet as that was going to be late and I had to catch and early flight home the following morning so it took a few days to find out my placings. It appears I was 37th out of 54 in the overall and 15th out of 19 in the under 300lbs weight class. The competition was draining with how long it took. Perhaps this year was an overreach but I think I can improve and get even better as long as I stay healthy. Two weeks off was already the plan but with my hand in a splint and having possibly the flu, that two weeks is mandatory. I’m not sure what the next step is but I will be taking it.
Saturday, November 4, 2017
November 4, 2017 – Week 12, Day 3
5 Minutes Sled Drag (55lbs for .25 miles)
Leaning Calf Raises
BWx15
One Leg Leaning Calf Raises
BWx15/15
Regular Box Touches (12” Box)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
Push-ups
BWx15
Sled Drags/Prowler Pushes
205x100’/205x100’
205x100’/205x100’
205x100’/205x100’
205x100’/205x100’
205x100’/205x100’
Stretching
Comments: At home for training this time. I was looking forward to not having to wake up to an alarm after this week at work and not having to drive out for training in the morning. Really wanted to sleep in. Of course I slept well but woke up feeling seasonal allergies acting up. Oh well. Warm-up with the sled drag around the block. Been a while. Last time I used it I think was the very end of last training cycle for Refuge Barbell. Felt good, little bit of a lower back pump on the left side. Calf work after that. Felt tight but hardly noticeable disparity between the two sides. Then on to box touches. These felt really good on my hamstring today. Squat therapy was modified a bit. I don’t think I’ve ever done them at home before. I didn’t have anything that was at 16” so I had to stand on some plywood. This was inside and my ceilings are low (for me) so I had to bend my arms so I didn’t keep hitting the ceiling. But still good, knees felt alright. Hip airplanes didn’t start off well. I lost my balance immediately on the first rep. First time this entire cycle. Serves me right trying to do them on a slanted driveway. No issues after that first oopsie. No knee clicking on the right side but still feel something. Again no pain, just observing. Band rows and biceps stretches felt good. No issues with the biceps. Push-ups were ok as well. Only exercise with weight on the agenda for today was a drag and push medley. Plan being to do five sets supersetted for 100’ each way and then resting a minute between sets. Same exact workout to end the last training cycle. Allergies acting up so I just added a little bit of weight to the last time I did it as I remember I was overconfident the last time and this is a bit of a lung burner. I also didn’t have to deal with leaf piles and sticks in the road last time either. I felt a little slow at the start but that tends to be the case with these kinds of workouts. My times improved with the third set being my fastest. Then I got slower the following two sets. Sweating quite a bit after this workout despite the short duration. I didn’t think I would be back to competing at this level of competition so soon after the injury with essentially one competition under my belt since coming back. I’ve put in the work these past 12 weeks and I just have to put it all out there in six days.
Friday, November 3, 2017
November 2, 2017 – Week 12, Day 2
5 Minutes Percor AMT
Leaning Calf Raises
BWx15
One Leg Leaning Calf Raises
BWx15/15
Regular Box Touches (12” Box)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
16” Box Squats
45x10
95x5
145x3
185x2
225x1
262x3
262x3
262x3
262x3
262x3
12” Log Quarter Squats
200x3
250x3
290x3
340x3
380x3 (30.62 seconds hold on last rep)
Stretching
Comments: Had a deep tissue massage the day before. I try to get these the week of the contest but scheduling wasn’t going to work this time. Felt good and got a lot of tension out of my upper back and neck. Right side (leg and hip) were really tight. Warmed up on the AMT. Heart rate only up to 148bpm. Calf raise work after that. Tight but felt good. I was expecting them to be not so good with how tight the calves felt. Box touches with both styles felt good as well. On to squat therapy. Sucked for my knees. But a lot better compared to the previous session this week. Hip airplanes were pretty good. No clicking with the right knee this time. I think the massage helped with that. Band rows and biceps stretch followed. Trying to get the biceps to relax. Rows I got to feel better than last session. Then on to the weights. Essentially the same setup as last cycle of training for box squats. Work up to 50% for five sets of three with two minutes rest. My squat was stronger so the weight went up this time. Knees were achy on the unracking of weights but felt good doing the actual squat. No support gear on these. Got my upper body tight (actively rather than passively) on the last two sets. Then on to log quarter squats. Same idea as last week, working up in big jumps to a top set with a hold on the last rep. 10lbs more over last week. This time, felt in between of the first and second week of these as far as feel. Knees didn’t feel so crappy but didn’t feel super-duper awesome. Trying to be consistent and methodical with these and get the first rep just right so that the other reps are crisp. Definitely feeling the weight on the top two sets. Upper abdominals on the right side were cramping up right before the second to last set. Didn’t lose my air like last week and feel pass-outty this time. Hard to stay stable and upright with this kind of weight. I pretty much stopped at 30 seconds as I didn’t want to have this be an all-out set and I was struggling to keep tight. Home to stretch and eat. One and done.
Leaning Calf Raises
BWx15
One Leg Leaning Calf Raises
BWx15/15
Regular Box Touches (12” Box)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
16” Box Squats
45x10
95x5
145x3
185x2
225x1
262x3
262x3
262x3
262x3
262x3
12” Log Quarter Squats
200x3
250x3
290x3
340x3
380x3 (30.62 seconds hold on last rep)
Stretching
Comments: Had a deep tissue massage the day before. I try to get these the week of the contest but scheduling wasn’t going to work this time. Felt good and got a lot of tension out of my upper back and neck. Right side (leg and hip) were really tight. Warmed up on the AMT. Heart rate only up to 148bpm. Calf raise work after that. Tight but felt good. I was expecting them to be not so good with how tight the calves felt. Box touches with both styles felt good as well. On to squat therapy. Sucked for my knees. But a lot better compared to the previous session this week. Hip airplanes were pretty good. No clicking with the right knee this time. I think the massage helped with that. Band rows and biceps stretch followed. Trying to get the biceps to relax. Rows I got to feel better than last session. Then on to the weights. Essentially the same setup as last cycle of training for box squats. Work up to 50% for five sets of three with two minutes rest. My squat was stronger so the weight went up this time. Knees were achy on the unracking of weights but felt good doing the actual squat. No support gear on these. Got my upper body tight (actively rather than passively) on the last two sets. Then on to log quarter squats. Same idea as last week, working up in big jumps to a top set with a hold on the last rep. 10lbs more over last week. This time, felt in between of the first and second week of these as far as feel. Knees didn’t feel so crappy but didn’t feel super-duper awesome. Trying to be consistent and methodical with these and get the first rep just right so that the other reps are crisp. Definitely feeling the weight on the top two sets. Upper abdominals on the right side were cramping up right before the second to last set. Didn’t lose my air like last week and feel pass-outty this time. Hard to stay stable and upright with this kind of weight. I pretty much stopped at 30 seconds as I didn’t want to have this be an all-out set and I was struggling to keep tight. Home to stretch and eat. One and done.
Wednesday, November 1, 2017
October 31, 2017 – Week 12, Day 1
5 Minutes Percor AMT
Leaning Calf Raises
BWx15
One Leg Leaning Calf Raises
BWx15/15
Regular Box Touches (12” Box)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
Push-ups
BWx15
12” Log Clean and Jerks (one clean)
90x5
120x3
150x3
180x1
200x1
220x1
244x1
266x1
286x1
Stretching
Comments: The deload week is upon us. Definitely in need of it. Despite the heavy lifting on Saturday, I wasn’t as sore as I was expecting to be, not even two days later. However, my right knee has been feeling weird so I had taken some ibuprofen the day before. Warmed up on the AMT. A little hesitant with the knee so not as vigorous on this as I usually am. Heart rate only got up to about 142bpm. Calf raise work after that. These felt fine, just little tension in my right quad. Box touches felt good both styles. Nice hamstring stretch. Knee ached a little bit on squat therapy but not nearly as much as I was expecting so still good. Felt better as I did them. Hip air planes were good on the left side. Right side ok with the hip but knee was “clicking” slightly. Not painful in any way, just noticing it. Band rows felt good. Really trying to not pull with the biceps and thinking that my hands are hooks and that the point of focus with the pull is pulling with the elbows. Seemed to work well. Stretching felt good too. Push-ups to finish off the stuff before the weights. First rep didn’t feel great so I moved my hands in slightly and it felt perfect. Plan for this workout just a top single on log clean and jerks at about 90%. Not usually what one thinks for deload but compared to previous sessions I guess it is haha. Back to jerks. Despite being ugly, the drive I get on these appears to be enough to get past the sticking point I have with push press that will allow me to grind out a lockout. Something to fix during the off season I guess. I have to go with the style that will get me a lift come contest day so need to grease the groove after the last two weeks of push press. Empty log felt good. Next jump not so great as I kept going forward each rep. Better after that set though. 200lbs felt really crisp and easy. I was keeping an eye on the biceps. Definitely noticed it was harder on the clean (pulling the weight into my body to get to the shoulders, picking off the floor to the lap) once I got to the point where I had the hard belt on. Those points in the lift where I go from the leg drive to the lockout feel like an eternity but video suggests it is only a fraction of second. Second to last lift, I felt like I rowed the log up with my biceps. I knew I had to fix that for the next set. Can’t be putting so much stress when they are beat and already stressed from this training cycle. Too close to have a costly mistake. Better on the last set for the pull to the lap but the clean to the shoulders took more effort than I would have liked. Again, felt slow on the lockout but video says otherwise. Two more workouts left. Home to stretch and eat.
Leaning Calf Raises
BWx15
One Leg Leaning Calf Raises
BWx15/15
Regular Box Touches (12” Box)
BWx15
Sumo Box Touches (12” Box)
BWx15
Squat Therapy (16” Box)
BWx15
Hip Airplanes (supported)
BWx7/7
Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds
Push-ups
BWx15
12” Log Clean and Jerks (one clean)
90x5
120x3
150x3
180x1
200x1
220x1
244x1
266x1
286x1
Stretching
Comments: The deload week is upon us. Definitely in need of it. Despite the heavy lifting on Saturday, I wasn’t as sore as I was expecting to be, not even two days later. However, my right knee has been feeling weird so I had taken some ibuprofen the day before. Warmed up on the AMT. A little hesitant with the knee so not as vigorous on this as I usually am. Heart rate only got up to about 142bpm. Calf raise work after that. These felt fine, just little tension in my right quad. Box touches felt good both styles. Nice hamstring stretch. Knee ached a little bit on squat therapy but not nearly as much as I was expecting so still good. Felt better as I did them. Hip air planes were good on the left side. Right side ok with the hip but knee was “clicking” slightly. Not painful in any way, just noticing it. Band rows felt good. Really trying to not pull with the biceps and thinking that my hands are hooks and that the point of focus with the pull is pulling with the elbows. Seemed to work well. Stretching felt good too. Push-ups to finish off the stuff before the weights. First rep didn’t feel great so I moved my hands in slightly and it felt perfect. Plan for this workout just a top single on log clean and jerks at about 90%. Not usually what one thinks for deload but compared to previous sessions I guess it is haha. Back to jerks. Despite being ugly, the drive I get on these appears to be enough to get past the sticking point I have with push press that will allow me to grind out a lockout. Something to fix during the off season I guess. I have to go with the style that will get me a lift come contest day so need to grease the groove after the last two weeks of push press. Empty log felt good. Next jump not so great as I kept going forward each rep. Better after that set though. 200lbs felt really crisp and easy. I was keeping an eye on the biceps. Definitely noticed it was harder on the clean (pulling the weight into my body to get to the shoulders, picking off the floor to the lap) once I got to the point where I had the hard belt on. Those points in the lift where I go from the leg drive to the lockout feel like an eternity but video suggests it is only a fraction of second. Second to last lift, I felt like I rowed the log up with my biceps. I knew I had to fix that for the next set. Can’t be putting so much stress when they are beat and already stressed from this training cycle. Too close to have a costly mistake. Better on the last set for the pull to the lap but the clean to the shoulders took more effort than I would have liked. Again, felt slow on the lockout but video says otherwise. Two more workouts left. Home to stretch and eat.
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