Back was feeling a little off again… Don’t know what is the deal with that but played it safe today
1 arm over arm car pull.
Put two tow rows for cars together. Not good for the hands, löst a little skin.
Tryed various resistances. Most I could handle was 4 clicks in the brake.
2 romanian deadlift
5 x 3 @ 110 kg
3a 45° Back raises
30,20,25
3b paloff press
3 x 6
3c weighted plankes 15 kg
2 x 1 min, 1 x 45 sec
Notes:
Well the car pull didn’t go that well, or so I think. It did not really feel like a deadlift and didn’t seem to use my legs at all. I basically Just leaned back untily scapula touched the ground. I can upload a video on Sunday or Monday.
Was in Munich to move the rest of the furniture down and brought back the keg. I still won’t have a log untily I am about 1 week out but the keg is the most important part.
I think for the pressing I will try a similiar approach as I have seen it done by @T3hPwnisher where I will do something like EMOM triples and Doubles, adding weight each session. This has worked in the log before.
Quick training session after I finally returned (horrible long drive).
1 keg clean and press
10 x 3 @ 48,7 kg with 1 min rest
2 keg cary medley
carry the keg 24 meter, run 24 meter, repeat 4 times
3 keg carry medley
carry the keg 12 meter, run 24 meter, repeat 4 times
Notes:
tried to one motion the keg. First time trying this so I am happy about any feedback!
Actually felt okay. More like a weird muscle snatch then a clean and press. The rocks inside the keg were sliding everywhere which makes it hard and throws me off balance. 60 kg by contest time should be doable, I am confident
the medley was pretty miserable.
finger is still damaged from the arm over arm pull, so deadlifts, cleans, arm over arm pull are all problematic.
I think you have a solid handle on the 1 motion there. Just gotta clean it up and make it fast, which comes with practice. You can already see how much time you’re saving through compared to deadlifting it, getting it on your hips, setting up, and rolling it upwards.
This was done directly after a 11 hours shift, so I was out of the house quite long this day.
It is all a bit much right now with work, studies, moving etc. but I try my best to still make progress.
Only had half an hour for this workout.
1a Push Press
Up to
90 kg x 4
80 kg x 5
1b t bar row
4 x 40 kg x 8
2 incline DB press
22 kg x 8
30 kg x 8
3 complex:
5 kettlebell clean and press each arm, max effort battle rope. No rest between rounds
24 kg, Rope, 20 kg, Rope, 16 kg, Rope, 12 kg, Rope, 8 kg, Rope
5 Reverse flys
2 x 15
4 lat pull down
3 x 8
5 Push ups
12?
Notes:
Well this was more of a ‘get moving’ workout. Strength was absolutely zapped. I would have probably been better Off skipping the barbell.
the conditioning complex was pretty good though.
won’t have time tomorrow train today and tomorrow so this was better than nothing
Man it looks pretty good. Do you know how thick the rope will be? he thin rope seems troublesome, and I think it’ll actually feel better with a thicker rope
Thanks for all the help, it is greatly appreciated!
Is there normally someone who helps you with the rope so that it is under tension at all times? Like in a harness truck pull?
I hope and guess the rope will be thicker. This tow rope is destroying my hand and fingers. Today on the keg I sliced open another one. At the end of this prep my hands will look like this:
1 Keg clean & press
7 x 3 @ 60,8 kg with 1-1,5 min rest
2 keg medley
Carry the keg for 10 meter, Sprint 20 meter.
4 rounds to simulate my 4 keg loading race.
3 half of @Alpha’s mindset challenge (yes I am a pussy)
Carry the keg as far as possible in 5 minutes, rest 2,5 minutes and carry it back in less than 5 minutes.
Barely made it. Got back in like 4.30 minutes.
The final sprint was both horrible and awesome. It really taught me how to fight when your biceps feels like it is going to rupture, your back is cramping, you feel like you won’t make the next step and everything tells you to stop.
This last sprint was a very important moment.
Notes:
the carry challenge was awesome but I guess the keg ist not the best implement to use here because your biceps gives out first.
Clean and press ist no problem at all. Couldn’t one motion all reps but this was two days after upper body training. I can definitely one motion this weight. This was contest weight today.
diet has been shit lately. Too much crap, not enough protein and way too much alcohol. I need to be careful there. Next week is my birthday, so there will be more unhealthy stuff but I need to start making better choices again.
Sort of, lol. Help is more on a volunteer basis, at least the two times I’ve done it in competition. If in doubt just ask someone to help you out with it.
I’d actually be really surprised if it weren’t. I’d put money on 1" minimum, 1.5-2" more likely. I bet that rope you’re using really sucks to pull!
In my last comp, I actually used receiver gloves (US football) because the rope seemed very new, & was pretty slick.
Whatever you do, don’t eat like half a marzipan cake before working out. It just doesn’t feel good. You only have one birthday a year though and I always have this cake as my birthday cake.
1 push press
up to
90 kg x 1
95 kg x
100 kg x 1
102,5 kg x 1
100 kg x 1
80 kg x 13 - PR (+2 reps)
2a banded incline bench press
3 x 3 @ 60 kg + band tension, last rep paused
2b seated cable rows
4 or 5 x 8 ascending weights
3 complex @ 55 kg (straps this time)
15 bent rows + 10 clean and press + 5 push ups - two rounds with 3 min rest. Then the cake got the better of me and I stopped.
