January 11, 2023 – Week 12, Day 2

Warm Up Circuit

Trap Bar Deadlifts (15”, straps)
140x3
230x3
320x3
410x2
480x2
550x2
622x7

Trap Bar Deadlifts (15”, straps, 5/0/0/1 tempo)
550x4
550x4
550x4

Hatfield Bulgarian FFE Split Squats (2”)
65x3/3
115x3/3
155x3/3
205x10/10
205x10/10
205x10/10

Paused Standing Single Leg Band Hamstring Curls (3 seconds)
sb+lbx12/12
sb+lbx12/12
sb+lbx12/12

Paused Titan Fitness Frame Shrugs (finger tips, 2 seconds)
205x5
255x5
Cluster Reps (15 seconds)
295x10+10+10

Stretching
 
Comments: I was still mulling over the circus dumbbell disappointment. Extrapolating to a theme of overhead/pressing training seeming to not be where it was for shows in the past. Thinking I’m really not cut out for this as always struggling on those kind of events and never guaranteed to have it be a comfortable weight like other stuff. I can assume I’m ready but then stuff seems to not pan out. Been at this for 14yrs and been really trying for 10yrs to go pro. I feel time is running out to fix it. Underperforming in overhead had almost had me withdraw from competing at Nationals this past year when it ended up being my highest placing I’ve had. I won an event by a good margin too. And yet, I feel I’m not good enough. So wrestling with those thoughts/emotions had me moving a bit slower the next day and into the following day. Got most things done but didn't budget time for soft tissue work. I’m not sure what the fix is but maybe the answer is cutting back more on overhead training as I get older. I seem to still be good with lower body trainings and upper back stuff and midsection. I also was a bit more worn than I thought with the stones as I noticed I had a lot of healing bruises on my inner thighs from them I hadn’t noticed initially. Well I keep going as I don’t quit easy. Warming up wasn’t specified but I did the same stuff I’ve done the past two weeks. Trap bar again. The goal was work up to 615-625lbs for a max rep set leaving 2RIR with goal being like 8 reps or so. Indication is that will back off on deadlifts and go more a alternating speed sessions to allow more focus on the stones. We do know now that suits allowed for car deadlift but I’d like to keep with building raw numbers and get some touches in the suit to get used to reps. So same warming up as last week besides the last jump to the top set. I was feeling decent working up. Some lower back tightness to the right side. I went 2lbs heavier just because the heavier sets of 25’s were easier to get to. I got set and went at it. Felt my right knee make a slight pop as I broke the weight off the ground. More like a cracking knuckles situation. I’m not sure if the garage section was slightly tilted or if I had the bar or straps not even but it was having one side touching slightly before the other and it was throwing me off a little. Besides the first rep, the 6th rep felt the best. I slowed down the descent on the 7th rep and felt that the 8th was going to be a heck of a grinder (and might have to restart) so I stopped before I put more than 70% into the pull to settle for 7 reps. I knew that I can still gut out deadlifts when I’m having a bad week or feeling bad physically or mentally. I was feeling quite worn from this and figured that I’d probably be still feeling it when it came time to do the eccentric work. Same weight as last week with plan being 3x4 this time. It was supposed to be 2x4 last time but I miscounted and decided to even things out. These felt harder this time around. At least for the first set. Very similar feeling to that first week of trap bar pulls when I initially couldn’t get the weight on the downset after the work set due to just being fatigued. It did feel better on the second set. Third set I got a little off balance at lockout that first rep and I had to get things stable before resuming. Suffice to say, I am looking for a little break on these as far as heavy heavy every week. Then on to the front foot elevated Bulgarian split squat hatfields. For these, advised to work up in triples to 3x8-10 at RPE 8. I wanted to do 205lbs. Break the 200lbs barrier. I was expecting 3x8 on these and it being tough but so be it. But that didn’t end up being the case. I actually got 3x10. Right side feels stronger on these. I am gassing between sides when I take shorter rests compared to longer rest between sets. Next up was standing single leg curls with bands again. Same 3x10-15 with 3 second holds. I added another band to the mix and hoped it would be challenging enough to have me drop reps finally. It did. I was thinking of only doing 10 reps that last set but I pushed on to get 3x12. Definitely was taking more rest between sides compared to when I first did these and was just hoping from one to the other. Upon review of video, I was taking longer rests compared to usually doing on stuff and that might have been from me having my legs be tired and sucking wind as well as having indigestion. So then the last thing of the session was grip work with the frame shrugs. Those fingertip ones with up explosive and hold for 1-2ct. Plan was to use the same dumb weight I picked last time I did these but do it as a 30 rep set of 10 rep clusters and report back. I did 5’s warming up to get a feel and had the jumps more reasonable compared to last time. As I knew what I was getting into. There is something very exhausting about doing an explosive movement with holds repeatedly. It’s a different kind of fatigue. Like, you feel you’re fatigued and couldn’t any more but then find a way to be even more fatigued as you go on. I did 15 seconds rest between the sets of cluster reps. Managed to get through them. No exaggeration but these were the hardest thing to get through of the session. Put stuff away and ate pot roast before stretching. Iced knees before bed.

January 9, 2023 – Week 12, Day 1

Circus Dumbbell Clean and Presses
60x2 R
60x2 L
80x2 R
80x2 L
100x2 R
100x2 L
115x2 L
130x2 L
145x2 L
155x1 L (3 misses)

Behind the Neck Strict Presses (3 second eccentrics)
45x3
75x3
105x3
135x6
135x6
135x6

Band Assisted Pull Ups (pin 24)
sbx10
sbx9
sbx8

Lying Dumbbell Triceps Extensions
26’sx5
46’sx5
63’sx10
48’sx20

Paused Side Plank Lifts (6 seconds)
40x12/12
40x12/12

Stretching
 
Comments: I wanted this to be a good workout. Granted, I was feeling some stuff from Saturday but not as bad as they could be I guess. I just know that stones were hard on the body. I felt that I got enough sleep and felt rested. I was expecting things to go a certain way. Near end of my work day, started to have cramping/tension in the lower/mid back and more so the right side. This was going to a workout where I was doing it after work unlike the past two sessions on Monday being holiday observances. Circus dumbbell to start things off. Plan would appear to be alternating between working up to a top set one week with down sets and then the other week being lighter EMOM stuff. So this was to be a heavier week. Work up in doubles like two weeks prior and hit a top set of 3 without pauses. No grinding reps and make it tougher than last time. I felt I had made the first week light enough to be able to improve 5-10lbs with pauses removed. And I could understand that. I was fully prepared for going for 160lbs left and 145lbs right if feeling good. But stuff just felt heavy. My right wrist was aching just trying to hold and press the weights. Left side it felt heavy but locking out and moving was feeling good and I guess that’s what matters. When I switched to just left, I had the dumbbell seem to get caught on my trap rather than where it normally sits for the last double before swapping in the big bell. Didn’t inspire confidence. Neither did any set after that. 145lbs felt a ton heavier than it did last week. Felt heavier than 150lbs felt two weeks ago as well. Usually, I seem good with controlling the weight down and keeping hands on to reclean right away (quicker reps) but I had to reclean 145lbs a second time with a slight break because I got off balance lowering it. This was not feeling good for my ego today. I could understand if I was having this the first week but not the third week. If I was following the effort, I’d have done 145lbs for the triple. But that would mean less weight and having that triple be harder than the EMOM I did with this weight last week for 10 comfortable singles. I stupidly and desperately added 10lbs to hope that I’d treat this more seriously and get a surge or jolt to get the reps in. It worked for 1 rep but just a mess after that. Wasn’t able to balance a second or third rep and I tried it again and couldn’t really get it much off the shoulders on the fourth attempt. I shut it down there for circus dumbbell. Something was wrong and I saw not value in continuing to punish myself. That also meant I didn’t bother with any working sets for the right side as that side was feeling even worst than the left today. I told myself to move on to the rest of the workout and trying to not let negative thoughts paralyze me. Next exercise was kind of new. New in that it’s been not pushed as a heavier exercise before; behind the neck strict presses. Indication is that these will be alternated with a band push press every other week but with how circus dumbbell went, who knows if I’ve messed up those plans. Idea was 3x6 with 3 second eccentrics at RPE 7. I did triples starting with the bar and adding 30lbs. Touching 135lbs I realized it was the working weight and not a working up set. These feel weird on the first rep in that I don’t feel like I have any strength or power in the position until I really tense up everything. An alien feeling compared to pressing out front. I had to recheck video to make sure I did 6 reps the second set and not 5. Could feel fatigue building by the end. I was still incredibly bummed about circus dumbbell and knew it was going to eat at me a good while. Moved on to band assisted pull-ups. Same as last week with the plan being 3x8-10 with 2R but indicating to use less band assistance to get into that range since I did 3x10 last week. Dropping the band pin height by two placings to the lowest I can set it to. Arms were feeling quite sore after these. These sit feel ok and I’m glad I’m making sure I’m controlling the reps better and getting full ROM rather than just heaving. Into the garage to finish up the day. Lying dumbbell extensions. Same as last week with two top sets (10-12 and 12-20). Indication was to make these so that RIR was 1-2. I figured a 5lbs jump for the heavier set and then 8lbs for the second set (using the bolted on collars) would work out for me. Besides the first warming up set, these just felt heavy in my hands and on my elbows. It was a struggle to get reps with the heavier weight. Switching out weights took time. Still felt heavy in my hands but less so on the elbows. Last thing for obliques with paused plank lifts. Reduced to 2x12 but hold times increased to 5-6ct. Less discomfort from the bursitis elbow this time around. Still using the 40lbs dumbbell. These are getting exhausting for this many reps with this long of a hold each rep. Just work at this time. Put stuff away and ate dinner. I struggled to find the motivation (or point) in stretching rather than just going straight to bed. But I did before cleaning up. Hopefully I’ll feel less insecure about this in the morning after sleeping. But probably not.

January 7, 2023 – Week 11, Day 4

Hip Airplanes (0-10-0-10 tempo)
bwx5/5
bwx5/5

Paused Cossack Squats (5 seconds)
bwx5/5
bwx5/5

Safety Squat Bar Squats
65x10
115x8
155x6
205x4
245x2
295x2
335x5
335x5
335x5
335x5

Paused Sandbag Rows (3 seconds, short ways)
125x3
150x3
175x3
205x5
225x5
250x5

Atlas Stone Loads (55”, tacky)
265x1
290x1
310x1
335x1
350x1 (21”)
375x1 (egg)
335x3
335x3
335x3

Backward Sled Drags (concrete, 60 seconds rests)
340x100’
340x100’
340x100’
340x100’

Stretching
 
Comments: The week was catching up to me. I felt compelled to get stuff I’ve kind of put into the routine done that are perhaps not necessary. But I guess I feel like if I can’t do things my way, if I have to cut things out and sacrifice things, then I couldn’t in the first place. I want to do everything I think, know and say I can. Anyways, I felt worn and tired this week. And I was a tad nervous about this session. I wanted to make sure I was rested so since I got to sleep late, I kept hitting snooze until I felt I was rested enough. Had to bring some things to the gym that I’ve not had to in a long time so I made sure I had everything before I went. Again, drive out wasn’t that bad. I ended up getting there at the tail end of the large group of people training finishing up. Ended up chatting with people again. A few doing events for the PA Dutch show and also having issues with getting answers on specifics from promoter (I’ve been asking questions since October and still having issues getting answers). Things like that do make it frustrating tied in with the Regional system second year and of the 3 that have entries fees, only one of them has interesting/thought out events. And thankfully it is the one that I’ve signed up for and the cheaper one. If this is how these are going to be (a lot less interesting/fun stuff compared to last year for the other regions), there will be less incentive I feel for myself to do them and just try to do local shows only (even if not thrilled with those either). But that’s not a current problem. Warming up was a little different for today. Yes, same hip airplanes to start things off but only two sets of them as adding another exercise. Ankles and achilles tendons have felt stiff/tight/sore the past week or so. Hip airplanes felt really easy today. So much so that I barely took any break between sides I think I accidentally lost track of what I was doing on some reps and did closer to 15 seconds or more on the holds in the positions haha. Next was Cossack squats. Been a bit since I’ve really done these. There had been those lateral lunges but not quite the same. Same reps as the hip airplanes and holds of 5 seconds to stretch out hips, hamstrings and adductors. Did these with knee sleeves and no shoes. Right side was easy, left leg was really tight in the stretch position. Left side felt wonky because of my knee with how it feels, so a bit more slow going here. Second round felt a lot better. Before moving on to squats, I tested the rolling handles just for my own curiosity due to how hard the barbell situation had been at home and it was ton easier. Investing in pair for home use. Squats with ssb up next. Plan was to work up to 325-345x4x5, keeping things at RPE 6-7 each set. Belt allowed again. I was nervous about this. Not the weight but just the weight being as effortless as planned really. I wasn’t sure I could make even 295lbs feel that easy really with how things felt last week and just how I was feeling this week after heavy pulls. I will say that the warming up with Cossack squats certainly felt more sufficient a warm up for me compared to just the hip airplanes as I was pretty much just able to go right into squatting. I know I can do more weight with a belt as it allows my core to brace better and I can get away with more forward lean when I get tired and still push through with the ssb. But I wasn’t sure my legs were ready for it considering that 335lbs was the most weight I’ve done for squats since Nationals. It took some convincing to just go for it. Weight felt better as I went but I felt more fatigued as I went. So it wasn’t like where I feel slow/off at the start and last set weight is the easiest. This was more how people would normally feel I guess doing sets of heavy squats. But I know they are good for me. So part one of two stressful things done. Next was essentially warming up for the next stressful thing. Sandbag rows to work up for stones. Plan was 3x5 ranging from RPE 6-7 with 3 second holds. No support gear of any kind because I don’t for stones. Short ways as well. Warming up felt fine on these. I know I’ve done a lot of reps without pauses in the past or shorter pauses. And I think wearing some support equipment. I do have a stone of steel I could use but perhaps not right now as sandbag offers greater ROM. So the first two sets felt about right as far as difficulty because they weren’t as packed so they kind of folded in half so more ROM on these and balance was key. Which made it a little frustrating that the 250lbs actually felt more comfortable than the previous sets. I was tempted to do another set with 275lbs felt this was more to get ready for stones and save that for next time if this is planned again. Then it was stones. I was nervous. Been like 18 months since I last touched them. There is so much prep for stones compared to other events/loading. Clean up can take just as long if not longer. I’m good at these but I’ve not done them in so long. Just not as contested an event as it was back when I started. I know from past experience that long layoffs from doing them that my pick is usually ok but extension beyond say 48” is crap. Just not a lot of things I can do that mimic that and build compared to the picking up of the stone. Plan for the day was work up to a single at RPE 6-7 and then reduce by 10-12.5% for 3x3. This also depended on stone selection. There are normal jumps up to 375lbs and then the next stone is 425lbs and then like 5-10lbs after that to 453lbs I think and then 490lbs. So I kind of felt that 375lbs would be the top end here. In order to make sure I didn’t try to get crazy, I made sure I was loading 4” higher than contest height so that would be the limiting factor. One thing that has happened since I last did stones was they reweighed stones. Some stones were lighter and some were actually heavier. Now, I normally skip certain stones because I know they are not good (dusty) but I knew I couldn’t really skip some stones due to being out of it for a while. I was supposed to get in some decent singles working up to get that form down. I didn’t want to start on the smaller diameter stones (18”). First stone was one I always avoid due to how dirty/dusty it is. It was taking a bit to warm up the tacky. Picks were feeling easy but I was tending to rush things like I was used to it. I need to remember to take my time and get set. I was really happy the picks were feeling as easy as they were. It took me until I got to 335lbs to realize I needed to not rush off the lap as that one almost came back down on me. 350lbs was the 21” stone and that one is good one for the pick due to use and it being made by a professional from years back. My upper back mobility finally woke up for that one. I could’ve gone for 365lbs 22” stone but I figured I’d rather do the 375lbs egg shaped stone. That one went well. As far as gauging things, the RPE for the load portion was higher than suggested with how out of practice I was for heavy stones whereas the pick was like RPE 6 or less. I’m really happy with that part of things. If I went by effort for the extension, 335lbs would’ve been where I stopped. The next thing was the triples. 335lbs fell into the numbers for that. These weren’t easy. The other thing with stones is these are a mix of power and grinding. If power isn’t there, then they are grinding. I don’t have the right stuff just yet first session back so reps were just gassing me. I had to treat these like singles to get through it. I didn’t retack after the last single for the first set. First two sets took me like 90 seconds to finish the triples. Last set I felt better and it was under a minute to finish. Deloading each rep does take up time positioning is a bit more an issue compared to loading over a bar. Lower back was definitely feeling these by the end but I persisted. Just going to probably be tough for training this coming week.  Then it was time to clean up and that took at least 20 minutes. Also painful with the raw skin on my stomach. I don’t miss that from stones. I will need to get more tacky as I apparently had less than I thought I did. I will get more Spider Tack but going to try some STAB Tack and cleaner from recommendation from a pro that used to live in the area to see how that feels. I generally don’t like doing stuff after stones because of that feeling I have all over from all the clean up and degreaser stuff. But there was one more thing. Conditioning for the legs. I mentioned that with how light the husafell stone is, that I need to get used to longer distance stuff for this but it isn’t conducive to train front carry every week when got to work up to heavy stones and pulls. So this was sled drags with short rests. Notes were 4x100’ with 60 seconds rest and make it hard. Backwards drags because slower and for added knee health aspects (and generally backwards for contests anyways). Outside for these and it felt nice (I was sweating like crazy from stone lifting but not as bad as I do when it’s warmer). I initially thought I was too light with how the sled was feeling but the last 20’ the friction on that part of the concrete was rough and I figured that it would be challenging enough with short rests. I managed to keep things consistent pace the first three runs but then fatigue caught up with me on the last run and it took me like 20 seconds longer to finish compared to the other three (they were all sub 40 seconds). This was actually perfect for what was wanted for these. Put those away and decided to say and stretch out before driving home (I was initially going to drive home and shower and then stretch). Again, minimal issues with my knees for the drive back home. Finished up watching WSM for 2022 before getting cleaned up and dinner ready. Iced knees before bed and applied lotion to the raw skin from stones.

January 5, 2023 – Week 11, Day 3

Swiss Bar Incline Bench Presses
40x3
60x3
80x3
100x3
120x3
140x2
160x2
180x2
200x2
220x5
220x5

Paused Swiss Bar Incline Bench Presses (2 seconds)
195x5
195x5

Dumbbell Floor Presses w/ bands (2 second eccentrics)
63’s+abx20
63’s+abx18

Single Arm Dumbbell Y Raises on Incline Bench (Iso Hold)
10’sx10/10
10’sx10/10
10’sx10/10

Band Triceps Extensions/Band Curls w/ Fat Gripz Extremes
lb’sx35/mmbx35
lb’sx30/mmbx30

Stretching
 
Comments: I was feeling a little worn by this point in the week. Workout day before was tougher than probably was expected to be with the change in the deadlift pulling height. I did notice that my right wrist is starting to not feel so achy. Plan was workout, eat dinner, and then train my sister as she is starting contest prep (same show). Swiss bar incline bench again. Again, somewhat similar to the trap bar pulls in how these were setup. First part of it was working up to 2x5 with between 215-225lbs and report back RIR. I figured I’d do the same working up in sets of 2-3 reps and just do 20lbs jumps with aim for the top weight to be 220lbs. I’m still not confident in hitting 225lbs for more than 4 reps for multiple sets yet. But getting there. Especially with how it feels like I get better as I go. For ease of setup, I just did everything in the garage. This is always a tricky one as weights can feel like nothing working up to a point and then it feels really heavy and tough and like I could mess up big time if I’m slightly off. First set wasn’t as convincing as I would’ve liked but seemed to make up for it on the second set. Incline pressing wasn’t done and it was time to drop some weight off for paused work. With log incline bench in the past, doing regular reps and then paused reps seemed to be a good plan so not surprised it was implemented again now that going full tilt competing switch from off-season. Same as the regular style with 2x5 and report RIR on last set. Suggested was 190-200lbs so I did 195lbs to split the difference again. Form seems a bit different. Like it necessitates that I control it down to a specific spot for the pause and then press. Goal was 1-2ct so I did 2 second pauses. I felt I could do more but it was a bit odd in that it felt a lot tougher to actually finish the final bit of lockout. Something I don’t usually feel like I have happen. But similar fashion to the regular style, second set felt better. Seeing as how this day is without rest after the heavy pull day that also had rows, no rowing today. I guess also because plan is to do stones Saturday. So that meant it was right into the floor pressing with dumbbells and the band. 5lbs heavier than last week and reducing to 2 sets vs 3 sets. Aim being 15-20 reps with 2RIR with these 2 second eccentrics. First set feeling pretty good and got 20 reps but I could tell the added weight and lack of “break” between pressing exercises was going to take its toll. Second set definitely saw a reduction in power as it was feeling challenging before I got to 10 reps. But still got 18 reps before shutting it down. Indication is that this may be switched out to some kind of lockout variation with the swiss bar or something. Who knows, I do what is programmed to the best of my abilities. No Y raise exercise was next. I had to read over it a bit to make sure that what I was doing was right (I sent video to Drew to confirm after the fact and he said it was right). So essentially it was a single arm Y raise while laying on my prone on incline bench but also holding the other side up as well. One side does the reps and then I switch to the other side and the side that was working as reps goes into isometric hold. So Iso hold left side/lifting right side and then right into right side iso hold/left side lifting. That is one set. So that noise for 3x10 at RPE 7. I took a little longer rests between sets as this was a bit new and it was fatiguing. I’ve done one side iso holds before while doing a set when my left arm had the fractured elbow and wrist sprain in 2021. It is an interesting twist on unilateral upper body work and I can see the application with getting sides working independently towards a single task like for circus dumbbell. First set was fine but by the end of the last set it was getting tough to hold the arms up. Last thing was just pump exercises with bands for triceps and biceps. Only indication was superset them for 2 sets with leaving 3-5RIR. Pick variations that felt good on the elbows (and indication not too fatiguing/hard for biceps as stones Saturday). Notes seem to suggest that next week these won’t really be part of the equation to accommodate rowing exercise(s). For triceps, I felt the extensions with the bands at top of the rack and pressing away with a band each side was best bet. No rep range indicated but I figured I’d go high reps and do no rest between exercises. I appear to have picked wisely for the triceps as these felt good. Biceps I tried something new. I did a single band and attached the Fat Gripz Extremes on the band for a really close grip curl. That seemed to also work out well. Just going from one to the other definitely made these tougher with fatigue for the second set. Put stuff away and ate dinner before having to switch from training to coaching. After that was done, stretched and cleaned up before eventually going to bed.

January 4, 2023 – Week 11, Day 2

Warm Up Circuit

Trap Bar Deadlifts (15”, straps)
140x3
230x3
320x3
410x2
480x2
550x2
610x4
610x4
610x4

Trap Bar Deadlifts (15”, straps, 5/0/0/1 tempo)
550x5
550x5

Hatfield Bulgarian FFE Split Squats (2”)
65x3/3
115x3/3
155x3/3
190x12/12
190x12/12

Paused Chest Supported Barbell Rows (straps, 2 seconds)
97x3
149x3
201x10
201x10

Paused Standing Single Leg Band Hamstring Curls (3 seconds)
sbx15/15
sbx15/15
sbx15/15

Rolling Bar Hangs
bw+65x30 seconds
bw+65x30 seconds

Stretching
 
Comments: Colder weather I got to keep care of my skin. Hands always the case but also with certain events like husafell and circus dumbbell. Lot of bruising and skin abrasions from contact. So using skin lotion on hands (haven’t had to use the pumice stone for a few months now on hands) and to my forearms and shoulders to help with healing and hopefully allow for energy to be put elsewhere. I had been thinking about this workout since I realized Saturday that the pick height I had been using was 2” too high for the setup on the car deadlift at the contest. Shouldn’t be a big deal but the lower the pick height, the harder the lift ends up being for me. Not that pick height has really been accurate come game day for any shows I’ve done last year that weren’t standard deadlift (15” becoming 18”, 16” becoming 19”, 14” becoming 13”). I guess that since only two weeks of it, not that big an issue. But does seem to matter. I wanted to do this workout yesterday not because I was ready for it but because I wanted to get it done with and know. Had a bit of an earache going into the workout. Was going to have try a new setup to get things where I needed them. Start of the day’s training was some warming up exercises. Same as last week with doing side plank lying clamshells with bands and those lat pulls. I might have done more reps compared to last time but not sure. So on to the trap bar pulls. So as mentioned, off by 2”. Needed to figure what made the most sense. Obviously, standing on 2” platform easiest but not necessarily the most stable of setups as the thin pieces tend to slide (really 1” or 4” seems to be the best with what I got for wider stance and stability). So what ended up being the setup was using the jack stands on the lowest setting (about 2” elevated) and then standing on 4” platform. Elevated to right height and didn’t have to worry about rolling of weights. So plan here was to warm up in sets of 2-3 reps to working weight, which was 600-610lbs for 3x4. Report back RIR on the last set. My only worry was if the increase was too much with also dropping the height by 2”. The weight was planned based off the past two weeks and the 17” height. But I figured I could do it and it would be tough. So initially aiming for just 600lbs and did smaller jumps compared to last week to hopefully have things not feel so damn tough. I made the call to just do 610lbs. Been trying to keep these as a light touch and go on the working sets but often I find I have to do dead stop that first set as I get used to it. It felt tough, like 2RIR. But then second set I got into a rhythm and it felt like 4RIR or slightly more. Last set it felt a little better besides the last rep feeling slightly off. But got through those but that wasn’t the end of the trap bar work. Eccentric work had been threatened earlier when first mentioned and that promise was kept. Idea was 60lbs or so off the working weight (range was 540-550lbs) for 2x4 and report RIR on the last set. Eccentrics of 3-5ct and not completely deloading at the bottom of the lift. Constant tension like quick up commands (which is very likely the case for the show). I felt these would be really hard compared to the regular style and if I just went without pausing that I’d get gassed and lose my brace. So I added a 1ct pause as lockout to get my air again each time. These actually went quite well. I think I was just remembering how difficult yielding or long eccentrics were on regular deadlifts in the past. But with all the numbers, I felt I miscounted that first set and watched video to see that sure enough I did and did an extra rep. So I decided to miscount again the second set to stay even with 2x5 lol. I feel that these coupled with regular style reps will help me be prepared for anything on the deadlift setup (not getting answers from the promoter). If I can have things feel like they did with 40lbs more on both exercises, I think I’ll be in good shape for the event. At this point, I realized I had forgotten to start my roast for dinner and had to find an alternative that would be quicker. Save the roast for tomorrow. Then on to the front foot elevated Bulgarian split squat hatfields. Indication was 165x2x10-12 after warming up in triples but also stating that do RPE 7-8 as well as report RIR last set. This weight last week was ridiculously easy even with my knees aching on me. I was kind of surprised the suggested weight was the same as last week. I knew this was going to be too light and went for 5lbs over the top weight I had done for the tempo based style. That seemed to be about right. Less knee aches this week. Was getting pretty winded between sides and sets with the increased reps. Surprisingly, the right side was feeling the least fatigue (usually feels strongest but fatigues faster). Chest supported barbell rows after that. 2x10 with 1-2ct holds and RPE 7-8. Indication is that this might move to another day going forward. I was only planning to go for 185lbs (10lbs increase over the previous week) with how things felt last time. But I think I reconsidered that maybe if I did more warming up sets I’d feel better. I also figured that taking a week off of pauses on these particular rows really throws me off and that I should be better this week. I’m glad I went with those gut feeling changes as I was able to use 26lbs more than last week here. Standing single leg curls with bands again. And another week of increasing the band tension and still doing fine. Same 3x10-15 with 3 second holds. Left side oddly enough was feeling more fatigue compared to the right one. Right has usually felt like it was fatiguing first. I guess next thing would be to put light band on top of strong band. Maybe that will still be comfortable on the legs and but enough to still be challenging. Grip to end the session. So this is normally the one arm stuff. And I had every intention of doing that. As I did some ridiculous stuff allegedly last time (my coach reposted it and someone at the strongman gym said it was crazy) I was told to make it harder but with not using weight. So use a rolling handle or something with hope this would bring me back to body weight. No rolling handle at home (the gym has some) so was going to do the barbell on top of the rack like I’ve done in the past to try Hercules hold with both hands. I was ready to aim for 25-30 seconds here. I didn’t last even second either hand. I just had to laugh at how difficult this was and how much this wasn’t going to happen. It was a bit annoying having just spent 10 minutes setting this up (moving weights outside from inside). I’d probably need a lot of weight to reach the suggested time with the standard setup for one arm so I decided I’d do both hands on the rolling barbell instead. I put 20lbs in the back pack and got set and it was way too easy (I’ve done like 40lbs for a tough 30 seconds before) so I said screw it and put 65lbs in the back pack and that hit things just right. I’ve missed these haha. Finished putting stuff away and ate dinner before stretching out and showering. Iced knees before bed. With schedule change, working out again tomorrow.

January 2, 2023 – Week 11, Day 1

Circus Dumbbell Clean and Presses
60x1/1
80x1/1
100x1/1
115x1 L
130x1 L
EMOM
145x1 L
145x1 L
145x1 L
145x1 L
145x1 L
145x1 L
145x1 L
145x1 L
145x1 L
145x1 L
115x1 R
EMOM
130x1 R
130x1 R
130x1 R
130x1 R
130x1 R
130x1 R
130x1 R
130x1 R
130x1 R
130x1 R

Seated Dumbbell Shoulder Presses (back support)
40’sx5
60’sx4
80’sx3
100’sx8 PR+3 reps

Band Assisted Pull Ups (pin 22)
sbx10
sbx10
sbx10

Lying Dumbbell Triceps Extensions
10’sx5
26’sx5
40’sx5
58’sx12
40’sx20

Paused Side Plank Lifts (4 seconds)
40x3/3
40x15/15
40x15/15

Stretching
 
Comments: Off work so able to do another session with sun light. At least that would’ve been the case if the sun was out. At least not raining but still quite damp outside (at least that was the case before I started). Going to need the time considering that planned work for the day’s training. I slept in a good bit and wasn’t expecting that. I would’ve figured Sunday would be the day I did that after event work Saturday and having to get up early after doing stuff Friday night with family. But no. Noticing some bruising in the forearms from the husafell carries. Going to need to be cognizant of that and provide some protection to keep recover time down as already have contact bruising from circus bell each week. Circus dumbbell to start things off. Plan for the day was to work up to 135-145lbs for 10 singles done EMOM style and not rushing the lifts (treating as if 180lbs). I generally seem to do well enough with EMOM on circus dumbbell so I figured I could push the higher end of things. I also felt then that I should be able to do 130lbs for the same on the right side. I know I need practice with the big bell for positioning and such. Rain was light and it was on and off as I went today. Warming up didn’t feel as good as it had last week. Probably because lower volume with my jumps. Rather than do a lift for one side and step back and go again, I alternated sides without setting the dumbbell down until it was time for the more focused singles. Things seemed to start out decent enough with the left side. I could tell things weren’t as crisp on the third set and the fourth set was definitely the worst of the lifts today for both sides as far as working sets. Got it sorted after that and had the next one be about the best lift of the day (ninth one could also be the case). Switching to the right side and that first lift to get ready was terrible. Like I couldn’t let it come back down on my shoulder safely with how it went up. I was tempted to do another rep to have it better but I figured that it was enough to get things awake again for the right side. Definitely more deliberate with the right side. Last two lifts might have been the best for that side. Got through circus dumbbell work and got stuff mostly out of the dampness and rain. Thankfully the weights seemed to dry off quickly. Into the garage for more shoulder work with the seated presses with dumbbells. Last week of them this cycle. Notes were to work up in sets of 3-5 reps and do a top set of 8-10 reps. Drop them if I hit a wall, don’t grind things out. I had 100lbs in my head as needing to be done. My PR since 2016 is 5 reps but I felt I could beat that. I should have 8 reps in me based on how the past few sessions have gone. Sticking to no support gear as I’ve been doing on these to be consistent. 100lbs is about the limit I can load up and not shorten the ROM on the dumbbells with having 25’s on both sides of them. I can add 1lbs more I think. I felt that doing smaller jumps would make more sense than doing 30lbs jumps. I was feeling decent working up. Left shoulder a little achy on one of the sets (I think either 60’s or 80’s). 100’s I sort of rushed the setup but I did manage to pull off the 8 reps which I’m certain is the most I’ve done with 100lbs dumbbells for overhead pressing in any style. I might need to invest in some more small plate weights to go heavier. Back outside again for band assisted pull-ups. Raining off and on still so wiped down stuff between sets. Same as last week with the plan being 3x8-10 with 2R. So less band assistance to get into that range. Same band and just lowering the pin height by two placings seemed to do that trick. Definitely getting to the point where the end portion of the lift has minimal assistance. Still sticking to control and not letting momentum or gravity help things as best as I can. I think I can lower things two more pin heights before I run out of rack holes and by then it would also be negligible the amount of assistance. I didn’t think that the two pin drop would still allow me to hit 3x10 as well as I did. Back into the garage to finish up the day. Lying dumbbell extensions but different. No tempo and surprisingly going for a heavy top set and then a rep down set. I already had decided that 40’s would be the down set just from how feel was. Both were to be RPE 8 sets (10-12 and 12-20). Adding weight seems tough on shoulders and triceps at times so needing to break into this a bit. So did sets of 5 reps working up with 14-18lbs jumps. Slightly more for the last set to make sure I wasn’t going too low and that the weights were going to be secure with the wrenched collars. Heavy set certainly felt heavy but managed. Down set felt light but good as far as feeling muscles and fatigue. Maybe could’ve gone heavier by a little but I wouldn’t have been able to do so and swap to lighter weight on the plateloaded handles in the planned rest period. Last thing for obliques with paused plank lifts. Same as last week (2x15) but indication was 3-4ct for the holds. I was going to use the same weight as last week. My left elbow with the bursitis didn’t care for me setting up initially and I got in three reps before I stopped and took a break to try something else. That was more tolerable. Right side my feet were sliding too far away so I stopped again after three reps and restarted. Second set was way easier and felt a lot better. Like not discomfort at all. These really do hit the obliques and inner thigh muscles hard. There wasn’t too much to put away (I put away most of the stuff after the triceps to get a breather and get fluids down) and drank a protein shake before cleaning up to have dinner with family. Stretched when I got back.

December 31, 2022 – Week 10, Day 4

Hip Airplanes (0-10-0-10 tempo)
bwx5/5
bwx5/5
bwx5/5

Safety Squat Bar Squats (beltless)
65x3
109x3
153x3
197x3
241x3
285.5x3
335x8 PR+10lbs

Sandbag Roll-ups Off Box (18”)
125x3
125x3
175x3
175x3
225x3
225x3
275x16
275x17

Dumbbell Sumo Romanian Deadlifts (24” stance)
20’sx5
40’sx5
60’sx5
80’sx5
100’sx15
100’sx15

Husafell Carries (taken from 20” box, turns at 50’)
Regular Grip
110x100’
160x100’
200x100’
Staggered Grip
240x100’
270x100’
270x100’

Stretching
 
Comments: It’s going to take a bit of getting used to waking up early again on Saturdays for training. Had a nice evening with family the day before after I finished training and work. I had intentions of getting some things done before going to bed (write-up and deep thoughts) but found I wouldn’t have time for that to put in best effort and needing to get sleep so left those for the morning. Morning came (after hitting snooze button three times) but then felt still not enough time for that and that it made more sense to get out and train in Lancaster rather than dillydally and potentially hit traffic for people out and about for New Year’s. I hadn’t planned to go to the gym until next week but there were things that seemed to make more sense to go to the gym. Figured I’d make the most of that then. Drive out uneventful other than dense fog. Haven’t been out since September as far as driving longer distance by myself (less than 25 miles driven since October). Meant I could sing while I drove too haha. There were people there training a variety of things. Apparently one of the owners is now the state chair for PA for USS and will be hosting PA’s Strongest in September. Probably won’t do that show based off events but depends I guess on how things line up for the second half of the year. Besides wanting to use actual stuff for today rather than make adjustments, I had come out to train to see if some of the stuff was setup (as it had been last week) to see about measurements. This was a good thing for me as it turns out I was wrong on the car deadlift height. I was right in remembering the front bar attachment height as 17” but the side handles are 15”. So may need to adjust numbers for trap bar with that. I don’t want to mess up with heights and not train the start position right (which is the hardest part for me).  But hopefully I can stick with the stuff I’ve done the past two weeks as far as good work done. First thing was hip airplanes as has been the case. Same reps and tempo and sets. Of course different in that I don’t have the same station to setup like in the garage so that was really the only change. Also not the same path to “pace” between sets and sides so actually ended up being about 3 minutes shorter to do these as my rests were closer to 60 vs 90 because of that. It was then time to squat. Plan here was to work up to a top set of 8-12 reps on beltless ssb squats, working up in sets of 2-3 reps. This would be the last of the beltless squat work and belted going forward with more event based focus as the contest prep shifts into full gear. There were some things here that I could use (like a slant board) to help with getting ankles feeling ok. I figured I needed to do that since unlike past 9 weeks of training, I haven’t had to sit for 40 minutes prior to training driving in a car before doing them. The usual racks that I’ve used for squatting were in use, so I had to use one I’ve not used before for today. I’ve been under the impression that the ssb at the gym feels easier than the one I have at home (different brands) and my record keeping has it as about 10% difference. But also hard to know if just the bar camber with added weights is why my heaviest attempt at home seems to fall short of what expected maxes would be compared to lighter stuff on the gym ssb. But regardless, I’m keeping track on both since there appear to be periods where I do squats at the gym and squats at home. In either case, the plan was to do 335lbs for the top set and see how that works out. 315lbs (8 reps) had been the most weight I’d done at home whereas 335lbs (6 reps) the most at the gym (with best set of 8 being 325lbs). Jumps should’ve been easy of 40-50lbs really to get to that point and do triples all the way up (I seem to need more reps to get knees and such firing). I think due to where I was located (near the powerlifting section), it didn’t make sense to walk halfway across the gym for standard plates and just did kilo plates. Possibly to also distract myself and maybe end up doing more weight than I thought. Ankles and hips were feeling fine today and muscles felt good (right hamstring a little tight) but knees seemed to feel achy for everything. Funny enough, knees seem to feel better when I wear support gear around my midsection. Could be that being able to brace better leads to less issues elsewhere. So made 20kgs jumps here but made it a 22.5kgs jump for the last one as otherwise I’d be under the goal weight I had planned. Got set and it felt heavier than I would’ve liked but I knew I had a set of 8 reps in me once I got to 4 reps. Slightly pitched forward on the last one (I think I “dunked it” too much). So 10lbs increase on what I’ve done before. Previously there was a 60lbs difference in my belt vs no belt 8rm and now it is 50lbs. Who knows if this will continue as far as carryover as not really the focus going forward. Sandbag again. The lap and sit on a box and do squats/extensions with it. Indication was to do 265lbs for 2 sets of max reps leaving 2-3RIR. This was of course with the understanding I was at home and that was the weight I had (as next jump would be 363lbs lol). No 265lbs bag at gym so options were 250lbs or 275lbs to be in the right range. I decided to do 275lbs. Warming up it felt like best thing was to do triples with 50lbs jumps but doing more than one set at each weight. This seemed to work out well at home with the lack of reasonable jumps available and worked here as well as it gave me time to acclimate and was a bit more forgiving based on my penchant for talking people’s ears off if they paid me any mind or attention (which I blame for increasing the length of time I was at the gym by like an hour; I was starved of contact and conversation about strongman haha). Since my thinking here is this more to assist specifically with stones without stones, I went with the more compact and lumpy 275lbs vs the other one that was longer. Pick is always a little interesting but the movement itself is pretty good. I think I’m starting to enjoy them. The pick is going to be the limiting factor I think with these but a good way to get in a lot of reps. I actually feel I cut that first set a little short. Kind of surprised how strong I was feeling here and not expecting to get into this rep range. No support gear other than the knees sleeves for comfort (and it being more knee flexion compared to an actual stone load) since I don’t wear any belts for stones with tacky. Had my foot slip slightly on the sit back on the second set with the 16th rep. I feel that I could do sets of 20 reps with this weight and I’m curious to seeing how I could do with a lot heavier if this continues to be a drill (as I can see it as something that gets in reps without being stones). The next thing was something I thought I knew what to expect when I first got it but then as I read I realized it was something different. So exercise was listed as sumo rdls for light weight (RPE 6, 2x10-15). Ok, I know this one and I’ve not done these since probably 2014 or anything similar I guess. However, it indicated to do these with the same width as I would for an atlas stone pick and use dumbbells. So I wasn’t too sure what I could do here. I figured the dumbbells would make these a lot harder with the weight being so far out in front of the body at lockout as well as letting to keep neutral grip position like with a stone and straddling it. I went and measured my stance for a 22” stone (as those are the heavier weight stones for the show and I want to lift something massive) which was about 24”. I had no idea what to expect or how things would fatigue so I started with 20’s and went up 20lbs in sets of 5 until I felt I was at weight that 15 reps would feel like something. And that turned out to be 100’s. I like these. Last thing was husafell carries. Pick off box and do a light weight for 2x100-120’ with turn at halfway. This was my main reason for going to the gym was to do these. I don’t have a husafell carry at home currently (I had left it at the gym for someone training for a pro show last year). I was told I could do a keg or something instead but I felt that those would be a bit too different and require more of a hassle. I was also curious how things would feel since I’ve not trained this event since 2018 and there are potentially two competitors at the next show that are really good at this event. In hindsight, it was the right decision as I got to see how things were and the fact it started raining while I was at the gym so I would’ve been stuck in the rain if I was at home (and probably not gone as heavy on the previous two exercises due to lack of equipment/jumps). I set things on a box (20”) as indicated. No clue if this is going to be off a box or from the ground (likely from the ground) but best to train it however. I know that my lower back is going to get plenty of work from stones and car deadlift training and I find it is a little harder to get tension in biceps and lats loaded when picking off a box vs the ground. So works a tough spot and spares something as well. The weight is light for the show (300lbs) but it is likely going to be on thinner husafell. I started off with the Titan Fitness one (110lbs) for the first two sets holding it like how most people would. To go heavier really, I’d have to get creative so I said screw it and went with the next husafell that was a little thicker and heavier (150lbs without lid). Feeling ok but not terrible comfortable with the standard grip. Never has been for me. So for my planned work set of 240lbs, I went with my preferred staggered grip and it was super comfortable and easy. Too easy to stop here so I added 30lbs more and treated that as my working sets. I alternated sides on this as far as grip. Left high and right low is going to be the contest grip I use but I have to remember that stuff can happen like at 2017 Nationals where I injured my right wrist and couldn’t hold any weight and had to switch sides on the fly. Right high and left low doesn’t feel as good. Also need to remember that these husafells that are thin cut into my skin and I need to put on athletic tape, even at these weights. But good news is that 90% of contest weight feels comfortable and easy and something I can do for multiple sets. I honestly probably don’t need to go heavier than this and just work on my conditioning with it and repeatability. Stones and car deadlift are going to be heavier. I’m actually in a pretty good spot just with these initial touches with implements. 83% of contest for circus bell, 90% for husafell and likely the same for car deadlift (give or take 3-5%). Hercules hold should be already there. Stones will be the interesting one to see where I’m at. Cleaned up stuff and had a protein shake before driving home to then stretch and ice knees. One thing I noticed as that my knees didn't ache as much as they have in the past driving home after training so that is something I guess.