Body has been a goddamn wreck this week.
Along with the workouts I have been helping people tear down/rebuild their houses because of Hurricane Harvey. In the past two days I have moved 13, 80 - 130lbs Logs and then split them with a Axe, 15lb Sledgehammer and a Wedge. Diet has gone like this- Breakfast: Water, Lunch: Work, Dinner: Pickled Quail Eggs and Hot Toddy’s to help help me fall asleep so I can wake up at 6 and repeat.
So now after complaining like a bitch I’ll post my workout for today.
11/6/18- Event Training
Log Clean & Press for a Heavy-ish Single
110lbs/50kg x5- Single Motion
130lbs/59kg x3
140lbs/63kg x1
145lbs/65kg x1
150lbs/68kg x1
(Trying out a new style of Log Pressing because Power Jerk/Split Jerk is not working for me on log. I’m trying a Big Z type of Press, Very Stable, Mainly Shoulders & Tri’s, Little Bit of Leg Drive) The New Technique didn’t let me get to 170 like I wanted but 150 moved good enough I decided to leave it there.
Warm-up
Leg Foam Rolling
Ankle Mobility Work
Reverse Hypers x3x15
Yoke
Some asshole keeps putting the 500lbs/226kg yoke in front of the 230lbs/104kg Yoke. So no goddamn yoke
Squats
Bar x10
135 x5
155 x10
185 x A bunch of singles and ending in style with a double…
I got in today and my hip didn’t want to work with me. Once I would hit parallel or lower it felt like my hip was impinged and then my entire chain of power would collapse and 185lbs felt like 1850lbs
After my extraordinarily frustrating struggle with squats I did the rest of my workout with a lot of aggression which helped I guess.
1/9/18- DE Deadlifts & Upper Body
Deadlifts DE of 1in Deficit
135lbs/62kg x10
185lbs/83kg x4
205lbs/93kg x4x4- This weight flew up and form felt tight and clean
195lbs/88kg x2x8- Focused on fast reset here for strongman and everything felt great
Paused Bench SS W/Pendlay Rows
Bar x10
95lbs/43kg x10
135lbs/62kg x4x6- Pendlays moved speedy but bench was the opposite. I did manage to find a great groove with my reps though.
Seated Overhead Press
65lbs/30kg x15 (Used partials to keep my Shoulders constantly engaged and it sucked!)
85lbs/38kg x5
95lbs/43kg x5
105lbs/47kg x5
65lbs/30kg x15 (Same Partials and got a nasty shoulder pump)
1/13/18- Events & Front Squats
Warm-up
Building Speed on Incline Treadmill x10min (End in 30sec Sprint Kinda)
Giant Set 1 x3 Sets
Leg Circles x10 (Each Leg)
Leg Swings x10 (Each Leg)
MB Slams x10
Super Set 1
Leg Curls- Get Blood to Pump into legs
Push-up Iso-holds x3x15sec
Super Set 2
Leg Extensions- Get Blood to Pump into legs
Lat Pull-down Iso-holds x3x15sec
Giant Set 2 x3 Sets
Reverse Hypers x3x15
Band Pull-aparts x3x15
MB Slams x3x10
(Big Warm-up felt good because it’s fucking freezing today)
Seated DB Press for Max Reps
(Saw Eddie Hall and decided since today is my day of play in the gym I’d try them out)
45lbs/20kg x33 Reps
Axle Clean & Press (Each Rep)
95lbs/43kg x3
105lbs/47kg x3
115lbs/52kg x3
(Working Weights)
135lbs/61kg x3
145lbs/65kg x3
155lbs/70kg x3
165lbs/75kg x3
175lbs/79kg x3 (Good set, but was incredibly slow so it is technically a PR but I feel like it was 3
singles more than a triple so I’m not gonna count it as a PR)
Front Squats
Bar x10
135lbs/61kg x5
155lbs/70kg x5
175lbs/79kg x5
Farmers Walks- Max set of 50ft/15m
135lbs/61kg x50ft/15m (All weights are Per Hand)
175lbs/79kg x50ft/15m
185lbs/84kg x50ft/15m
195lbs/88kg x50ft/15m- PR
205lbs/93kg x50ft/15m- Dropped towards the end so kinda PR but kinda not
Stone to Shoulder xMax Reps in 30seconds
145lbs x60seconds- I got 5 Reps
145lbs x60seconds- I got 4 Reps
145lbs x60seconds- I got 2 Reps
I think at least a few months out. I think my prep was about 3 months, so I’m sure it was a bit prior to that. The events are usually released at the same time it’s officially on the calendar
1 step forward 2 steps back today
1/15/18- Deadlifts
Didn’t have a lot of time so I didn’t warm-up properly which was detrimental to me
Deadlifts
135lbs x10
225lbs x5
235lbs x4
245lbs x4x4
285lbs x2
315lbs x2
245lbs x6 (Max reps caused me a strain in one of my upper back muscles (suspected rhomboid)
How should I go about this? Should I go see a doc?
Strain feels good and no longer hurts, gonna begin workouts next week, gonna restart the DL program so that I build into the 315lbs x2 better again.
1/19/18- Punishment workout
Forgot speedo to water polo practice and coach was not happy with me
I got two 15lbs bricks and made me do two laps of walking lunges around the Olympic sized swimming pool.
Then I got to do 100 total Bulgarian split squats with the bricks (50 per leg)
Then I got to do 100 total Bulgarian split squats without the bricks (50 per leg)
My legs are heavy with lactic acid but I didn’t show weakness throughout the workout so it was worth it
1/22/18- DE Yoke, Squats & Legs
Warm-up
Walking at moderate pace on high incline x10min
Hip Circles x3x10
Leg Swings x3x10
Leg Curls- Some sets to get blood flowing
Leg Ext.- Same as leg curls
Reverse Hypers x3x15 & Band Pull-aparts x3x15
6-step Yoke Drills
I’m practicing acceleration and staggered stance starts so I can have a fast time at HSM
Empty Yoke x200ft
300lbs/136kg x5x50ft/15m
300lbs /136kg x75ft/22m run in 9.53sec
Back Squats
Bar x20
135lbs/61kg x20
155lbs/70kg x6
175lbs79kg x6
185lbs/84kg x17 -Came close to my 20 but next week I’ll hit 20 for sure
1/23/18- Pr’s and Frustration
Warm-up
10min Jog/Walk intervals on high Incline
Band Pull Aparts- Vertical/Horizontal x3x15
Push-up/Pull-up Iso-Holds x3x15sec
DE Axle Deadlifts
135lbs x4x4 (So Rhomboid is not happy with pulls from the floor, 135lbs was kinda painful so I’m gonna hold off on Deadlifts and Strongman Event Training this week and just try to recover it more)
1/26/18- More Pressing & Sprints
Warm-up- 10min Walk on Incline
Band Pull-aparts x3x15
Leg Ext. Get Blood Pumping
Leg Curl. Get Blood Pumping
More Pull-aparts
Axle Press from rack since I can’t do cleans as of right now
Split Jerk form Work
Strict Press from Split Jerk- Heavy Axle x10
105lbs/47kg x5 + 5 Pull-ups
125lbs/56kg x3 + 3 Pull-ups
145lbs/65kg x3 + 3 Pull-ups
155lbs/70kg x3 + 3 Pull-ups
165lbs/74kg x3 + 3 Pull-ups
145lbs/65kg x2 60sec Amrap’s
First Set- 6 Reps + 6 Pull-ups
Second Set- 5 Reps + 5 Pull-ups
1/29/18- Squats & Legs
Tonight’s workout was great, my back is almost 100% recovered so that’s pretty great
Warm-up
10min Walk/Jog on Incline
Band Pull-aparts Vertical/Horizontal x3x15
Leg Curls & Extensions- Get Blood Pumping into legs
Back Squats
Bar x10
135lbs/62kg x10
155lbs/70kg x3
185lbs/84kg x3
185lbs/84kg x20 (Had to rack at 12 so doing this weight next week)
Hover Pause RDL’s
Bar x10
135lbs/62kg x5
155lbs/70kg x5
185lbs/84kg x5
195lbs/88kg x5
205lbs/93kg x5
215lbs/97kg x5
Still felt some discomfort so called it at 215, only thing holding me back there was the back muscle, so planning on going for 235-245lbs on the next block
Accessory Work
Bulgarian Split Squats 95lbs/43kg x3x8
Glute-ham Raise- x3x8
Paused Bench & Barbell Rows
Bar x20
95lbs x10
115lbs x5
135lbs x5
145lbs x5
155lbs x5
165lbs x5 (PR here too)
150lbs x3 on Incline
Accessory Giant Set
Recline Rows x3x8
Dips- x6,7,6
DB Preacher Curls- x3x12 (3-1-1 Tempo)
Conditioning
EMOM x10min
Min 1: Sled Sprint x150ft
Min 2: 1 Tire Flip -6 KB Swings- 1 More Tire Flip
(Starting to see more muscles in my back and belly is getting harder so conditioning is paying off, not to mention I can recover from workouts so much quicker since doing conditioning)
Conditioning/Assistance Work
EMOM x20min
Min 1: 2 #425lbs/192kg Tire Flips + 50ft Sled Sprint
Min 2: KB Swings x6 + Burpees x6
Min 3: Farmers Walk- 185lbs/84kg per hand x50ft/15m
Min 4: Suicide Sprint x75ft