The only reason I ask is running is great conditioning for, you guessed it, more running.
But yeah 3 miles should have pretty minimal impact on your strength, maybe in the first few weeks but after that you should be fine.
Two things to take note of.
Be wary of signs of injury/niggles and deal with them early. Strength is your goal, conditioning is second so don’t sacrifice the first for the second if that makes sense
Add the appropriate amount of calories to recover from running. It’s not a free exercise and the bigger you are the more calories you will expend
That’s the beep test right?
Steadily increasing shuttle run?
Tricky one because if you don’t have good agility or acceleration the turns can kill you.
Give the cooper test 12 minute run a go some time and see how it compares. It is deceptively hard to run at max effort for that duration
First wave in the books. Was really fun and I think my chest is looking better already lol
Really excited for zercher yoke carries. Been missing strongman shit
I think after this program is over, it’ll be Neversate Conjugate with strongman stuff for ME rotations. Will be a good way to get in and get out with school being in full swing
Also seated OHP is getting strong I think. I’m pressing like 89% of my last tested 1rm for 5 reps seated. I think that’s good
I really want to get a rack with band pegs to upgrade my home rack. Since I don’t want to spend the money, I think I’m going to drill into the metal and create holes for band pegs. No idea if that’s a safe idea so any Advice here is appreciated
@ajb5478 That’s cool you had a yoke. I’ve been eyeing them for a while!
ME Legs
Lying Leg Curl: 80x3x8(3 sec lower)
Front squat: 225x5, 240x5, 255x5 (PR)
13in DL: 235x15x1
Zercher Yoke Carry: 210x~50ft, 265x~50ft, 315x~50ft, 365x~50ft, 410x2x~25ft (Massive PR. Could have gone the full 50ft after I got the elbow sleeves off- kept rolling off them)
Leg Extension: 150x3x10+10partials on last
DB stiff leg: 80x3x6(need to go heavier)
Seated calf raises: 100lbx3x15 (single leg with high block)
Tib raises: 3x15
GHD situp: 3x13
Notes:
oh man so big pr’s on today. Like a month and 10 days ago I hit 255x3 on front squat. Now I got 2 more reps
Really proud of the zercher yoke. Shit was hard but I made it through
Need to find something for the concentration preacher curls. Armblaster just wasn’t it. Might just do 1 arm preachers on a bench
I’ll be real, mind muscle wasn’t there on any rows today. Probably because of yesterday. They didn’t get too cheaty but they weren’t super strict. I was moving away from super strict barbell rows because I was free rowing the same amount I was seal rowing. That just seems dumb
I love youtube comments telling me I have lower back pain. It’s crazy I don’t at all
I did learn I had a knot under my scap after yesterday. I had been feeling discomfort and tightness in it for 2 weeks but finally got it out last night. Girlfriend got into it with elbows and then I finished up with soft tissue later. Whatever I did worked because it was hurting to breathe yesterday afternoon and now I feel amazing
It developed because of my shit posture sitting down all day. I would just sit rounded for hours. Going to add in more band pull aparts for shoulder health
Since I don’t have a lat pulldown at home, I decide to make the scap pulls work with bodyweight. It was hard to be completely honest
I don’t know if I mentioned it but my girlfriend has been doing the ME legs days with me. We modify the ME work so she just does like a 5x5 to drill form but yesterday she did farmers instead of zercher yoke and killed it with 105 per hand. She flew with them and surprised herself. She’s been having issue with pain on one side of her back while squatting. I think it’s because she’s not bracing hard. I say this because there’s an obvious hard arch in her lower back when she backsquats. Front squats don’t hurt her and bracing fixed her deadlift pain
Also she finished her respiratory therapy program this week with honors and represented her school at a national level competition for job skills so she’s just killing it
Haven’t posted a smoker food in a while but made some beef ribs tonight. Not my best work but the smoker stayed too hot. Regardless I know @T3hPwnisher appreciates a solid beef rib
Pulling a @T3hPwnisher and inducing some chaos into my life. Saw a comp that looks really doable. Will know for sure at the end of the day. It’s in Alabama so having to iron out lodging
Southeast Strongman Open
Weight class: M LW <175.4
Log: 200+ max weight
Sandbag throw: Max weight
Axel DL for Reps: 415
Carry Medley: 225 farmers, 265 sandbag, 176 sandbag carry to press
550 Yoke run 100ft total
I think I can do this. This gives me 46 days to lose some weight and prep for the event. All these weights are just out of reach so I think I can hit them. Either way it’ll be fun to prep for and I need that back in my life rn
Well that’s a shitty conclusion to Unity @TrainForPain will have to give it a full run again but I really want to compete
Edit: Officially registered for it! Best part is you get your state’s flag on the shirt!
Yep! Honestly I got some really useful stuff out of the program already (like the drop sets and knowing for sure I respond well to the lower volume high intensity stuff)
