30 min bw circuit: Getting blood flow, doing novel tricks, and mobility
Notes:
Not the best sleep last night. Combo with cutting out caffeine = a meh day overall
Cutting out caffeine because I’ve been feeling overwhelmed and stressed out. Considering I was taking like 400-500mg a day, probably a great idea to cut back
To the overwhelmed and stressed part, whenever this happens I always find myself spending a fuck ton of time on my phone. Hopefully reducing caffeine, meditating, and journaling can get me back to normal.
Next training cycle:
So I’ll have 4 weeks until the next comp after this weekend basic plan of attack is:
Deadlift: Imperial march (30 minutes of singles), pull aparts, RH and leg raise, and prowler session later that day
Press: 5/3/1 topset and FSL AMRAP, weighted chins, core work, delt work
Squat: 5/3/1 topset (if feeling good) and FSL 3x3 paused squat, single leg work, chins (volume)
CGBP: 5/3/1 topset, rows, core,
Events day
Notes:
High degree of flexibility in that plan. Not a lot of push outside of the main movements since events day will also have a push. Typical build the shit out of the legs, core, and back.
So I had the first strongman comp today. Little did I know that the novice lightweight and heavyweight were put into the same weight class. The other lightest guy was 230lbs. I weighed in at 180lbs. This was a great comp and the people are awesome. I did not place and came in last because I was the smallest in novice, but everyone was complementing me on strength and just overall chill compared to the wrestling and BJJ scene.
Events: 13in DL
400x1
440x1
Fuck yeah. New PR that was pretty easy. Couldn’t break 480 off the ground but I didn’t have any rest between attempts.
Farmers and Yoke
225/500
This is a funky event. The farmers handles were slick and I dropped the farmers attempt once. When I dropped it, I broke a 5lb plate off the handles. They let me keep the plate.This cost me a couple seconds of being like “What the fuck”. I missed the yoke by 4ft. Heartbreaking but the pick heights got messed up and I hit the ground a shit ton because of how close it was. Overall, not bad but I could have done better. You can see the yoke height in the pic.
Yoke press
195x1
I got too aggresive on this. Could have hit 3 but I was just too amped (what a lifter told me). Not a bad thing. Got one rep. Triceps were the problem. One rep isn’t terrible. More to work on. Caught the yoke in the throat/jaw after a drop
Mystery event
It was a double overhand axle hold at 160 while staring the other person in the eyes (yes, like that). Got about 30 seconds here because I grabbed the bar shittly with my right hand
Overall
I can’t wait for November. Probably could have done better in the actual lightweight but that’s not a big deal. It was also weird to hear people complementing my strength. It didn’t seem disingenuous but weird just because I didn’t smoke anything in the comp.
Might change the profile pic to one of these. IDK yet
Just checking back on a read that comp write up. That made my morning mate. Sounds like you did a great job. You tuned up and gave it everything and learnt a shit tonne about these types of comps. You have so much growing still to do and I have no doubt you will just get better and better. Well done mate. Fkn Quality
Thanks for the kind words: @SvenG ,@creative_name, and @simo74. Definitely see more in my future just because of the community. Met another lightweight who trains at my gym and we exchanged numbers to train together.
Doing a couple days of velocity diet because I’m tired of food. Just until Saturday. Added benefit of looking leaner in my fishnet and jean short costume
Giant set 1: 90 sec rest after each round
Chin: 25x8, 35x8, 45x8, 25x6
Press: 95x5, 110x5, 120x10, 95x10
Banded Woodchops: Redx3x8
30 sec bike sprint: 3
Giant set 2: 1 min rest 4 rounds
145x8 rows
1 arm DB OHP (fat grip circus style): 60x4,4,2,2
Plank 1 min
Giant set 3: 40 sec work/20 sec rest, 1 min rest after rounds, 2 rounds
Z press: 65x11,11
Lateral raise: 15lb: 15,13
FP: 16,18
Notes:
Stole the one and only Brian Alsruhe’s giant set format. This is effectively one of the days from massbuilder. I cannot wait to run that program in it’s entirety
I really like this format of giant set. You cannot waste time and having a watch with a timer makes the rest times strict
It’s amazing how bringing 3 minutes of meditation back makes a difference. I had gotten away from it but bringing it back makes all the difference tbh
Cutting back on caffeine is great too. Feel amazing but on days I’m tired or dragging, I’ll grab a coffee and it actually has an affect. I think the caffeine pills gave me all the energy but none of the feeling of having caffeine.
Circus DB simulator broke. Might have to make 2 trips out the gym per week for the circus DB. It sucks but I want to do my best in this comp
Planks had me fighting for my life. Wasn’t a full minute per attempt but it was a full minute of fighting
(sorry, not familiar with the log).