not happy with squats. 305 moved slower than it had any business doing. I mean I still had reps in the tank, but nothing was “crisp”. Felt slow. Stress has definitely taken its tolls this week. Down 4 holes on my belt and 9lbs since last Sunday. Fantastic.
back feels tight in one spot, can’t get it to loosen up, makes racking a barbell weird
fuck it. Calling my losses on this workout, just going home and getting some rest.
Lat pulldown: 85x10, 130x5, 165x10, 165x10, 165x10, 165x10
Neutral grip db bench: 45x12, 65x10, 65x10, 70x7
ISO cable seated row: 85x12, 120x10, 140x10, 160x8, 180x5, 120x15
Superset:
V bar pushdown: 42.5x15, 57.5x12, 65x12, 65x12
Band pull apart: 4xBx20
Conditioning: 1 mile run; 7:52
Notes:
I have realized that I keep my feet very close together when I press. Not an issue for the strict press, but I then tend to do the same on push press, which I think Is part of my problem there. Trying to widen my stance a little bit, feels kinda weird.
BBB moved much easier than last week, think I just had to remind my shoulders what volume felt like lol.
pulldowns felt strong. Went into this off of few calories and no sleep, so happy that I still had some strength in the tank. I seriously wonder how I’d perform with a low stress job and 7 hours of sleep a night lol.
happy with the run. Haven’t ran in a bit now, but this time felt pretty easy, could have kept the pace longer if needed. The LISS cardio sessions seem to be doing the trick for just raising my baseline, then I can push it on runs and interval stuff to increase top end.
Lol nope, but I can go to grad school, which is essentially high school without having to hide your booze. Post Navy goals right there lol.
I have a mental Hang up on the press where I feel like I’m wasting my time if I don’t have at least a plate on each side. I know that’s dumb, but it’s an arbitrary line in my head. Which really just means, I need to get stronger so I can do 5x10 with 135
With everything that’s been going on, I haven’t had time to meal prep this last week. Will tomorrow, but that’s not the point.
Point is, with my schedule, I cant Always carve out time to really meal prep my food. But I also don’t want to just rely on fast food or microwaved crap when times get tough. So what to do?
Answer: raid the grocery store.
Seriously, if you look around, there are so many awesome options to make a healthy meal if you need to, while still eating ready to made food that can be had for an affordable option.
Case in point. I didn’t have time to meal prep lunch. But I can pick up a can of chicken chili from Walmart for $2.
Seriously, it takes me 15 minutes to grab a weeks worth of all of this from the grocery store. Sure, not the best food I’ve ever eaten, but it beats the hell out of fast food in both cost and nutritional value.
Sandbag front carry: 150x70ft, 150x70ft, 150x110ft
Conditioning: 5 rounds, 50lb db
5 goblet squats
5 db snatches each arm
10 sledgehammer slams
50 jump rope:
Notes:
I need more practice with these straps on deadlift. My first rep is always terrible, rest feel better, but I just get all messed up bracing wise when I strap up. Lighter weights it doesn’t really matter because I can get that first rep, then just rebrace at the top. Closer I get to max weight, less I can get away with that crappy first rep.
that being said, deadlifts flew. 375x5, my “top set” honestly just felt like I was still working up. Really getting good at maintain a crisp bar speed with deads.
swapped out SSB for leg press. 2 reasons. 1) my squat started blowing up shortly after I started doing leg press 2) leg press AFTER deads just has my back so fried that I am essentially useless on the sandbags, and I need to get some work with those for this competition. Leg press fits the bill well. I can strengthen my quads, which aren’t getting as much love as I shift towards the strongman show, while still keeping a bit in the tank for the sandbags
yoke was being used, so nothing to put the sandbag over. Settled for just triple extension as high as I could, which ended with my getting it higher than I probably would have anyway. Slowly figuring out form. As in, I realized it is 10000x easier if I take the time to set in on the knees and really “bear hug” the sandbag against my chest after the initial pick.
I also need to slow down on the pick. I hate these, so I try to rush and get it over with, but I end up just losing the sandbag, it just tumbles on me. Slow is smooth, smooth is fast.
conditioning fit the bill. Gyms got a club thing for sledgehammer swings. Never touched it before, but it’s damn heavier than any actual sledge I’ve touched lol.
My first rep is always terrible, rest feel better, but I just get all messed up bracing wise when I strap up
Oh yeah, that first rep will always suck I always envisioned that it’s your body realizing “got dam this some heavy ass shit” and wakes up after the first rep lol
squats flew. Seriously just great bar speed and form was tight. Very pleased with how these moved.
done with wagon wheel deads. I’m confident I can pull it for 1 for whatever weight is in my medley, and I’m just not getting into it after squats. RDLs fit the bill of targeting muscle vs movement
increased distance a little for farmers, figure I want to walk farther than I will In comp so that comp feels short in comparison lol.
some dude started stretching on the turf at the end of my farmers walk stretch. I had been doing these for a few minutes, I had coned off the area so it was clear where I was working, and there was plenty of other space for him. Yet he straight up watched me walk all the way up to him, pause, then drop the weights maybe 6 inches away from where I was STANDIMG UP STRETCHING HIS SHOILDER WITH A PVC PIPE. Rage.
last time I hit these, I barely squeezed by 190x50ft. Hitting it for 75ft today was a big win. Still not counting handle weight, which is certainly decent with the welded handles.
felt like something good was going to happen as soon as I hit my 135 set. Always a light weight for me, but bar speed was on point today. Didn’t work out like I hoped, did not have a 5th rep in me. Could be dehydration or fatigue, or it could just be this is my 4th 531 cycle adding weight, but was not able to complete 5s pro for this week. Think I will keep adding to this TM until my next anchor cycle, and then reset my TM after that.
BBB sets moved well. Can definitely tell an increase in my rep strength, so that’s a win. 5x10x100 was tough a month ago, hitting 10% more than that after a heavier top set.
felt strong on all accessories. Slightly makes up for not hitting my top set.
Superset:
Ab wheel: 12, 12, 13
Band pull apart: Bx25, Bx25, Bx25
Notes:
head wasn’t in it today, but the weights moved regardless. 420x5 was slow. Not difficult, I had more in me, but for some reason it just felt right today to slow down and really control the rep. May have made it a little harder, but the reps were super clean.
just hit some easy accessory work and got out. Put in the work on deads, and I really just couldn’t get out of my own head today. Normally better about putting problems aside when I get to the gym, not today.
I’m doing alright brother. Don’t really want to share any more private information than I have, but I’ll just say that a lot of future life plans have now fallen apart, just kinda putting the pieces back together now. I’ll be alright
I always envisioned that it’s your body realizing “got dam this some heavy ass shit” and wakes up after the first rep lol