November 11, 2018 – Week 9, Day 3

5 Minutes Misc Stationary Bike

Leaning Calf Raises
BWx30

16” Goblet Box Squats
20x25

Shoestring Romanian Deadlifts
45x20

Band Rows
MMBx20

Modified Angled 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

18” I-Beam Farmer’s Walk
117x50’ in 5.79 seconds
117x50’ in 5.46 seconds
207x50’ in 6.87 seconds
207x50’ in 6.78 seconds
297x50’ in 9.63 seconds
297x50’ in 8.93 seconds

BiggDoggStrongg Frame Hold
570xpick
640xpick
710x42.55 seconds

Keg Over Bar (60”)
150x1
200x1
250x1
300x5

Sandbag Carry (turns at 50’)

150xpick

150xpick (bearhug)

200xpick

200xpick (bearhug)

250xpick

250xpick (bearhug)

306x100’ in 19.67 seconds

306x100’ in 21.59 seconds (bearhug)

Stretching

Comments: Each week at work seems to be more stressful than the last. Something has got to give. I think that because I knew I’d have the next three days off (Saturday to Monday) that my body just decided that training didn’t need to happen Saturday and slept in an additional 4hrs. All my joints had ached on Saturday. Had me slightly worried I got the flu (never again!). Still felt like an achy piece of crap the next day but a well-rested one. Driving was much better on Sunday compared to most Saturdays. Had to finally break out the warm-ups and gloves this weekend. I wasn’t expected anyone to be there and the front lot was being paved so I had to hope that the desolate looking storefront that said “no trespassing” wouldn’t have someone tow my car. I have to assume they have a sign as they aren’t there to say it themselves right? But there were a fair number of people training today, just nobody that I knew that well that stuck around when I started lifting. Warmed up on the ole’ reliable exercise bike. Nice and easy today. Calves felt ok, some ankle tenderness in the left side. Felt easy though. Goblet squats after that. I tried to initiate both the eccentric and concentric on this with the hips. Trying to keep a more perpendicular shin angle to see if that didn’t bother my knees as it might be why they are aching and not “recovering” week to week as training weights increase. They ached quite a bit. But I can’t tell if that is from just everything aching or if that change up did anything. I’ll have to keep note of changes the next few times. RDLS my knees were achy but my form felt good. Just going to have these days with the joints I guess. Used an older style smith machine to do the angled pushups on. Adjustable height and a fair bit more stable than what I was using at the Y to do these. Again, not great but better than nothing. Certainly better than the last workout at least. Adjustments at the chiro don’t seem to be doing enough, hopefully the deep tissue massage for Monday helps. Plank was nothing really. Biceps stretches felt good. Needed it for the right side especially. Hip swings felt pretty good. Left hip needed it today. Then event work. Farmer’s walk to start off the day. I didn’t feel comfortable asking for someone to film the sets so I setup the camera as best I could to try and get my times. Not as accurate so probably a little faster (fractions of a second) on these. Goal was work up to two runs at top weight like last time. Worked out to two plates per post so I figured I’d do 90lbs jumps per set. Knees ached and I felt off the first set with the empty handles. I figured that it would be best to do two runs at the working up weights with how big the jumps were for all sets. Much better than second set with the empty implements. Second set was close to my best empty run. Added plates and put on the rehband belt. I was a little cautious with the right side oblique. Still don’t know what happened there but got to keep an eye on it. That set felt ok but I knew I could do better. Managed to beat my best by a little bit on the second run. Then the heavy stuff. Hard belt on for this one. I was not prepared for the pick to be so difficult. I was expecting to lift and go. It felt heavy, like I might not finish this run heavy. It definitely threw me off. Sub 10 seconds but pretty bad compared to my best runs. I’ve done 300lbs on the 16” handles in 8.92 for instance. So things needed to improve for that next run. Much better run getting under 9 seconds. Hopefully next time this comes around I can improve with +300lbs per hand to be close to these times. Frame hold again. Plan is 10-20lbs each time this comes up but I always going to shoot for 20lbs as long as I can. With how I was feeling, I thought it best to do some “warm-up” picks. It was a good move I think as it gave me some additional rest and let me get a chance to figure out the best stance as the empty frame felt tough to move today. Adding 70lbs felt slightly better. This would be the first time I’ve put over 700lbs on this particular frame. Never really got a chance to try more in the past. It was going to be interesting to see if I could keep hitting the goal time limit. As is usually the case, it feels heavy and I’m always surprised I get past 10 seconds with this thing. Sure my grip is struggling but it seems more like my upper body is what fails under the strain. I feel nerves being compressed and its usually the feeling that my forearm muscles are about to detach from my arm that follow the weight down. I seem to be hitting just above 40 seconds every time, despite the increase in weight by 42lbs since the first session. It will be interesting to see how far I can push this. Keg load after that. Despite increasing the weight, this actually felt like a deload. The plan was 300x5, which is a lot easier conditioning wise than 275x10. I felt it was best to do actual loads to warm-up with the decreased volume of the top set, taking 50lbs jumps. All very easy lifts. 300lbs is only tough to pick up off the ground to my lap with how far out in front of me the keg is. After that, it is nothing. Taped thumbs again as that seems to help. Top tire so that it didn’t get away from me and drop straight on the floor, though it did make for a messy return some times. I took my time with these as I knew there was no sense rushing with the sloppy returns. Still managed to get all five reps in under 60 seconds. Last item of the day was sandbag carries. Not enjoying the sandbags as I get up in weight. But I realize they are a necessity. Last weekend, we made a heavier sandbag using sand and lead shot. Sand is still in the bags (mostly) so it is a lumpy bag. Ended up being just over 306lbs but is smaller in size than the 250lbs and 275lbs bags. I was going to most likely be giving that bastard bag the maiden voyage into the unknown. We had no idea if it would even hold up. I figured a good warm-up was going to be needed, despite the keg work. 300lbs keg is nothing really with the handles but a +300lbs sandbag is no joke. I’ve not attempted to lift one above 300lbs before. I did 50lbs jumps like the keg and alternated pick up styles. I also made the drop spot smaller so that I work on practicing placement as that will be key in a carry medley (with no loading). This sandbag is tough. I’ve lifted three other 300lbs sandbags before and this was the toughest. So much so that after the workout, I reweighed it make sure we weren’t off by like 50lbs or something. The first run was sideways hold. Despite bathing in chalk, the spots that seemed to be effected was mostly my hands and wrists. It felt so dense and I couldn’t pull it up higher onto my body. I knew this was going to be slow run but I was actually worried I’d drop it before the 50’ mark. I managed to make it back to home base in under 20 seconds. No clue how I pulled that off. I hoped my chances would be better with the bearhug style. Nope. While grip was better, this was a harder lift and run. The shorter bag made it a lower pickup height. Hamstring immediately lit up once I stood up and took that first set. Had to grunt off the pain of it occasionally give me a groin tap every other step too. I was so glad when this was over. Had a stitch in my right side running up and down my oblique that took a bit to go away. As long at this bag holds up, it and I will get very familiar these next few months. Stayed at the gym to stretch and cooldown before driving home. Going to need some more rest and recovery. Probably food too.

November 8, 2018 – Week 9, Day 2

5 Minutes Expresso Interactive Upright Exercise Bike

Leaning Calf Raises
BWx30

16” Goblet Box Squats
20x25

Shoestring Romanian Deadlifts
45x20

Band Rows
MMBx20

Modified Angled 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

16” Manta Ray Box Squats
46x9
96x3
136x3
186x3
226x3
276x3
276x3
276x3

Wide Grip Deadlifts
135x1
225x1
295x1
EMOM (Added Straps)
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1
367.5x1

Pulldown Abs
200x35
200x35

Stretching

Comments: Ugh. About all I can say at this point. Work has me beyond stressed daily and the thing that “went” in my side has me a bit anxious. No pain, just feel like I’m about to have a cramp but it never comes. Just anticipation I guess. Something happened, I just don’t know what but for the moment it doesn’t seem serious. Rain and just dealing with stuff has meant no walking this week. I just trying to find hidden moments in the day to catch up and finally rest. Today that meant hitting the snooze button twice and having to come back home after work to get ready for the gym. This is one of my shorter workouts. I’d rather just sleep but that would mess up plans for the rest of the week going into next. Survival mode for the work week. No issues on the bike. 146bpm highest reading this session. Not my best time or distance. Pacer crushed me. Calves felt ok. Goblet squats were just ok. Aches seem to be down a little. Lower abs on the right seemed tight but can’t tell if from Tuesday thing or if that is just still from contact bruising from keg carries. Knees felt tight on RDLs but not really achy. Band rows were good on the back. Modified push-ups were great. Not as good as last time. I think I made a mistake by not having weight on the apparatus I was pressing off of. Need to make a note of that for next time. Hopefully my shoulder gets back to normal soon. Plank was ok. Then the biceps stretches. I was tight but honestly expecting more with doing the pec flys. Hip swings after that. Cautious with how these would feel on the side but no issues. On to the weights. Last week of the manta ray box squats. Top weight was a little more than 275lbs so I put on micro weights to get that weight and just have it be quarter, plate, quarter jumps. Easier that way. Again, really keeping an eye on the midsection on these. But I had no issues, other than lower right side near the hips feeling tight. Not a painful tight, just tight. I’m not sure if I’m just thinking I’m doing things but I feel like my form is the best on this variation compared to the other box squats I’ve been doing with the different bars. Last set felt and looked the best. Wide grip deadlifts after that. Noticed again how tight one side was compared to the other in the hips and ankle (right). I was not sure how these would go, considering that my midsection didn’t appreciate deadlifting the last time it acted up on me before ASV. No issues thankfully. I felt confident enough to just use the rehband belt for the working sets. I had added 10lbs to the working 1rm and I think I’ve finally got the weight to feel right compared to the other two lifts (deadlift and jackpull). So a noticeable slow down. After the first two with the EMOM style, I got into a better groove and the sets after that felt and looked smoother. Last thing was abs. Not sure how this was going to go with the pulldown abs. Used the full stack as the plan was two sets of 30-35 reps. Weight had felt easy enough last time. Did few reps to make sure that I had the towel in a good spot and then did the first set no problems. Had to adjust the towel about a third of the way in on the second set. Finished the workout with no pain so I guess that is a good sign. I really need a vacation. Or a solid 24hrs of sleep. In a row.

November 6, 2018 – Week 9, Day 1

5 Minutes Expresso Interactive Upright Exercise Bike

Leaning Calf Raises
BWx30

16” Goblet Box Squats
20x25

Shoestring Romanian Deadlifts
45x20

Band Rows
MMBx20

Modified Angled 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

12” Log Clean and Push Presses (one clean)
96x1
116x1
136x1
156x1
176x1
196x1
216x1
236x1

256x8 PR+1lbs & 2 reps

Neutral Grip Pulldowns
100x10
160x8
190x8
220x8
250x8
265x8

Cybex VR3 Pec Fly
100x12
150x8
180x8
210x8

Stretching

Comments: Been dark and rainy. Felt Saturday’s workout on Sunday. Especially the keg carries and the sandbag loads. Hips were really tight. Shoulder is still sucky. Have a deep tissue massage coming up Monday and debating on going to the chiro in the interim. Day at work kind of sucked and had no lunch due to the container having a broken seal. Exercise bike to warm-up. 156bpm highest reading. Gave myself only a 2 minute and 15 seconds head start on the pacer to see if I could stay ahead until the end. I was able to complete the 1.5 mile course ahead but shortly after was overtaken. Calves felt good. No issues with them. Goblet squats were ok. Felt like my knees would ache but they didn’t really. RDLs I caught myself in the mirror to make sure that my new form was not having the rounding. Some knee aches but still ok. Band rows felt good. Push ups didn’t happen today. I tried and it was causing issues and altering my right side to reduce the pain would be defeating the purpose. Pretty much shot down my thoughts of doing bench today. I do try to stubbornly push through on things like this. Maybe from my constant approach of liking a set order or maybe my worry is that showing I have an injury will have me put down like a race horse or abandoned like last time it happened two years ago. I need to let go. While I want to stick with the first plan, perhaps the second, third or fourth will be even better. Just thoughts. Anyways, did standing push-ups at an angle to work things while taking strain off the shoulder. Plank was a plank again. Despite contact bruises from keg carry, still ok. Then the biceps stretches. Felt ok today. Hip swings ok as well. On to the weights. Of course log. 20lbs jumps in singles to the top set for a rep away set. Good news is that the plates don’t hit the ceiling so I can use them. Just makes the start a little awkward from using the elevated block thing for so many sessions. I was not feeling the best. Cleans felt tougher to get to the top. Might be all the sandbag loading. I was keeping an eye on my shoulder here. Shouldn’t bother it most of the time. Hit myself in the chin on the last lift before the rep set. Not a confidence builder. I was worried that I’d get maybe three with how I felt. I’ve had times were I get a double easy and the following time 5lbs more is a tough single. I definitely thought that was going to be one of those sets with the top weight. First rep was not the best but the following reps were in a good groove. I was surprised when I got past five here. Not that I shouldn’t be doing that many reps with this weight but things can be difficult. Six went up and I felt shaky but then got number seven. Getting tired in the shoulders and the weight was going more in front each rep. Really took a gamble on going for eight. This was my best case scenario reps for this weight on the day. It was ugly but it got to the point I knew I had it. Then I felt it. No pain, just a movement through the right side of my obliques. Something shifted and I had no idea what had just happened. I panicked but still lowered the log back down with as much control as I could. I thought immediately that I was screwed, that my lifting career was over. I was fully ready to go to the urgent care down the street as I took of my belt with the expectation of searing pain. But it didn’t come. My midsection felt warm but I didn’t feel like anything was out of place, I didn’t feel I had weakness. So maybe I dodged a bullet. Just have to wait and see I guess. I figured that I’d continue training and if something felt a miss, end it and go to the urgent care. So next was neutral grip pulldowns. I lowered my expectations on these for today at the start as I had no idea what shape I was in after the scare. No issues with the weights so I did 30lbs jumps after the warm-up set. Kept adding weight and no pain. 250lbs was a good set but it felt like it was too light to end the session on that note. But I didn’t feel like I had another 30lbs in me, especially since this style seems a little harder to do. So I settled on just doing 15lbs more for a tough set of eight. The plan was to do benching but that had to change. So I switched it to an exercise that wouldn’t bother the shoulder but still work the chest; pec fly. It has been a really long time since I’ve done these. The old machine was a pec dec where as this one can let you do rear delt fly and pec fly. No idea what to expect. I got long arms so I tried to maximize the ROM on this. This machine is in high demand so I had to take short rests to insure that no one got on it. Which was fine this would keep me from injuring myself (well make it less likely) if I was having to base it off of short rests. Last set was hard and felt really good. I imagine I will need to buff that out when the DOMS hit haha. I still got about 35lbs more before I rep out the stack so there is that too. After the day I had, I got four burritos for dinner and went home to stretch and try and recover and sleep. I will have to monitor the oblique situation.

November 3, 2018 – Week 8, 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

Yoke
210x50’ in 5.42 seconds
300x50’ in 5.72 seconds
390x50’ in 5.87 seconds
480x50’ in 6.73 seconds
570x50’ in 6.94 seconds
660x50’ in 8.44 seconds
753x50’ in 9.14 seconds

Sandbag Over Bar (60”)
306xpick
275x10

Keg Carry (turns at 50’)

175x1 (pick)

225x1 (pick)

275x1 (pick)

275x100’ in 16.85 seconds

275x100’ in 17.19 seconds

Plate Pinch Hold
101x68.04 seconds

Stretching

Comments: Work had me super stressed last two days this week. Especially Friday, which shouldn’t be the case. Shoulders have been tight and I got an eye twitch going in my right eye. I at least got to have a nice evening after work. I didn’t get to bed as early as I should but I made it so I got up at a set time. I also figured that daylight’s savings would give me that extra hour on Sunday anyways. Once up, I was pretty slow moving. This was the same time as last weekend but I ended up leaving like 30 minutes or more later. There were some people there but I Brian and Evan didn’t get in until later. Warmed up on the ole’ reliable exercise bike. Not sure why but some of the stupid stress went away as “Lose Yourself” came over the sound system while I was pedaling away. Struck a chord with me at that moment. I’ve heard it many times before but it just had a beautiful clarity in those few minutes. Anyways, that was good to warm-up. Calves felt springy. Left ankle was feeling a little tender at the start. Knees were good today on goblet squats. Same with RDLs. Band rows were good and again moving things around to try and get all the kinks out. Push-ups I had to play around with my positioning of my right hand. I might have found a spot that won’t bother the shoulder. I figure this will pass and be just a mild annoyance like most of the aches I get. Plank felt like work today after the situps from two days ago. Biceps stretches felt good. Hip swings after that. Felt ok. Yoke is here again. Right knee has been a little achy off and on since last week but no issues on moving with it. Plan for yoke was 80% for 50’. Again, 90lbs jumps works great here. The only thing would be that I’d have to added a little bit more for the last set to be actual 80%. The previous two times through, I’ve been a few pounds over as it was easier just adding plates. So going through that workout again with an extra set on the end to again give me a chance to try and improve on each set. 480lbs continues to be the bad penny of the sets. Only set that was slower than last time by .10. And even my best time this cycle has been over what I’ve done my best 500lbs run with. It’s the first set I put my belt on for and I keep it a notch loose so that breathing isn’t messed up right away. First time weight from this cycle was sub seven seconds. Then the second time weight also improved, to under 8.5 seconds. Pushing up to the next jump got me nervous but I knew I had this under control. I just wanted to be really fast is all. A little over nine seconds. This might be the most weight I’ve done for 50’ in under ten seconds. Next was sandbag loads. As much as I didn’t want to do this last time with 250lbs, I 100 times didn’t want to do it today with 275lbs. It’s never fast, always a fight. My warm-up for it was actually making another sandbag. 275lbs was the heaviest at the gym. Now we have a 306lbs bag with sand and lead shot. No idea if it will even survive under its own weight. I picked it up a little to put it on the scale. I figured if I lifted that, I was going to be plenty ready for a the lighter sandbag. I had messed with it last week to make it more compact and less floppy mess after the issues I had with bearhug carrying it two weeks ago. I took my time as I knew this was going to be a slow cook. No issues with tearing any skin again (taping my shins for deadlift did the trick). Getting to the halfway point I knew it was going to get exponentially tougher each rep. I missed my first attempt at the eighth rep. Man this sucked. This was giving me flashbacks to late nights in the street doing sandbag loads training for SC Nats 2015. Regrouped after some labored gasps for air and got it. Then I did the ninth rep and that hit the bar and I just had to muscle and shove it over. Nothing elegant about it. I got off balance going for that last rep and fell forward with it in the lap. Just had to get one more rep. I almost dry heaved after this was done. Really just exhausted. The hard part was over, the bad man was gone now. Keg carries. Same weight as last time. Two sets of 100’, turn at 50’. I did picks as I had been taking my time getting things setup after the sandbagaggedon. I’m wrapping tape on my thumbs when I do keg stuff like loads or carries as I seem to get welts or have skin tear on my thumb joints. Keg did not feel pleasant on my midsection. I thought I was going slow and it wasn’t until I got back home to check video to see that I had actually got under 17 seconds with that run. I felt I was carrying the keg too low. I might have but I think it was my hairpin turn that did it. I honestly had felt better on the second set as I had it a little higher and I felt I was moving better. But I guess my turn wasn’t as crisp and it ended up being slightly slower than my best time from last session. Overall good though. No issues with my thumbs. Pinch grip to end the day. Added another 5lbs. I was counting way too fast in my head apparently as I thought this would be a better than my previous time with less weight. My grip felt really secure. Not as big of a drop off in time as last time but still noticeable. I’m surprised how much the 5lbs difference is making on this. And here I thought I should be making a 20lbs jump after that first week haha. Best to build slow on these grip things. Don’t want to injure any ligaments. Despite my work stress, I’m feeling like I’m rebounding as I felt like I was hitting the wall three weeks ago and now I’m lifting even more and feeling mostly good.

November 1, 2018 – Week 8, Day 2

5 Minutes Expresso Interactive Upright Exercise 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

16” Manta Ray Box Squats
53x9
103x3
153x3
203x3
253x3
253x3
253x3

Deadlifts
140x1
230x1
320x1
EMOM (Added Straps)
410x1
410x1
410x1
410x1
410x1
410x1
410x1
410x1
410x1
410x1

Decline Situps
BWx20
BWx20

Stretching

Comments: Definitely feel that I’m burnt out at work. Not really sure how to combat that at this point. Doing my best to alleviate right shoulder ache. Could be related to the amount of tension I’m holding in my neck and upper back as I’m constantly needing to stretch and “crack” my joints. I got to bed late Wednesday so I hit the snooze button a little Thursday morning and that meant that I would need to come home from work first to get things ready for the gym. I was hoping that maybe it would be calmer at the gym but nope. Virtual bike again. 154bpm highest reading this session. I tried giving myself less of a head start by about 30 seconds with the pacer at max speed and that was too much as it beat me by 2 seconds at the end. Ankles were a little achy but calves felt ok. Knees and hips were achy on both goblet squats and rdls. Going to be one of those days I guess. Band rows were good on the back. Again, trying to move things around. With how my lower joints were doing I wasn’t expecting much on the push-ups. Maybe the temperature fluctuating (36 in the morning, 70 in the evening) is the culprit. Push-ups were not as good as Tuesday. Got to work on hand position to find the best spot. Plank was easy. Then the biceps stretches. Shoulders were tight. Hip swings were good. Got some shifting in the lower back and hips. Weight time. Thankfully I didn’t have to wait long today to get to use the power rack. Manta ray box squats again but no bands. Felt less like I was moving slow on these. I put the microweights on first then weights. Not sure if the elevation of the bar on smaller point or having the weights out further made the bar “whippy” today. Only at the top that is. I felt like I had good control and was moving better with the work weight by the end. No support gear for this. 50lbs jumps were ok until the top set. Not sure why but that jump felt heavier than the others. I was using a good bar so I figured I’d use it for deadlifts so that gave me a little rest. Regular old deadlifts.  Again EMOM for ten singles. Took 90lbs jumps and used one of the rubber plates for the first set. Belt on as this was over 400lbs for the working set. Really trying to feel what is the best form on deadlifts. This felt like it was moving a little better than 381lbs did last time but that was without a hard belt. I did feel like they started improving as I did them and then maybe had one feel slightly off near the end. I guess I’m just expecting these to feel easier and faster. I want to have that big deadlift so bad. Didn’t feel so wrecked by the end but not sure if that is due to the belt or not. Then abdominal work again. After last time with these, I was cautious. Don’t need to be having my stomach cramping and be worried that I ruptured my everything. Maybe I took this more seriously this time as that first set didn’t destroy me. It felt like work but not like I had gone a few rounds with a boxer to the gut. Took my time putting stuff away before doing the second set. Yeah, that was a bit harder but still got the reps in. Home to stretch, eat and recover. I’m craving the weekend to rest.