Round 1: SSB Front Squat 3x255
Round 2: Log Viper 3x170
Round 3: NG chins 3x55
Repeat
On the last 2 rounds of the log viper, I only managed 2 reps, so I did 1 extra round of 2 to get in the full 30 reps
ASSISTANCE
3x10 standing ab wheel
50 band pull aparts
SSB GMs 10+7+10x115 (rest pause)
2x25 dips
Axle shrugs against strong bands
10x115 Kroc Rows
BREAKFAST
Moderate walk w/dog
Notes:
Coming back from 10 days away from training, and with a potential competition on the horizon, I wanted to get back into shape and back into āstrongman shapeā while also getting back to my weight class, so went back to the style of training that has consistently produced results for me: EMOM, heavy weights, lower reps, full body. Iām planning on keeping a lot of my DC āgreatest hitsā movements in the rotation so I can keep within striking distance of my previous weights if/when I return to that style of training, but right now priority is to get used to handling heavier loads, get my conditioning back up, and train in a style that doesnāt need a lot of food to recover.
Front squats and chins were perfect weight, log was a little too heavy, based on outcome, but Iām good with the selection in general. Some better technique would have carried me further. Hitting these lifts under fatigue is huge. And I have to keep remembering Iām looking at a front squat that is beltless, heels together, rock bottom.
I had a LOT of time leftover when this was done. Forgot that I was transitioning from 1+ hour training to 30 minute training, so backfilled in assistance work as I saw fit while cleaning up the gym and setting it up for the next workout. No real plan for this: just hitting those things that are good to hit.
Weighed in this morning at 81.9kg, so pretty much 180lbs, which means Iām down about 5lbs from my last weigh in, which means I lost a good amount of weight on these 10 days off, which was the plan. Pretty awesome, considering how much I enjoyed all of my fast food and meals out with the family. Itās nice not having to eat to gain while on vacation. Originally, I was thinking a full 6-8 weeks of leaning out upon my return, but this may end up being a 4 week training block before getting back on the gain train at this point. There is a possibility of going on a cruise at the end of Jul for 3 days, but otherwise all I have on the horizon is a possible strongman comp on 13 Jul which Iām already at my weight class for, so really lots of room to maneuver.
This week also marks the start of 3 Tang Soo Do classes per week for the next two months. Looking like Tues/Weds/Thurs currently, with a possibility of skipping a day and making it up on Saturdays.
75 swings w/57.5lb bell
2.6 mile walk w/80lb vest
85x230 reverse hyper
50 pull aparts
Neck harness
40 tricep pushdowns
BREAKFAST
Moderate walk w/dog
Notes:
Always learning lessons, this was a good day from DoggCrapp that Iām keeping with this protocol. Especially nice the day after coming back to training from a 10 day break, because Iām feeling something similar to DOMS. Some whole body ache/soreness. So this definitely served the ātonicā effect Dan John speaks of, and those swings and hypers have all been beneficial to me.
Walking pace was slower than usual. Iām most likely out of practice.
Pushdowns were a good idea. Iām bad about direct tricep training. Canāt let the goodness from DC fall to the wayside.
First of 3 Tang Soo Do classes later tonight. Weāre in āsummer uniformsā now, which is the Dobak pants and a t-shirt. Nice during these humid months. Itās also the start of our summer āHyung Challengeā, so I may start really drilling those.
Definitely feeling some soreness from coming back to training, and was feeling pretty ginger coming into this training session. First set of pulls was a bit painful, and my right hip was a little buggy. After a few rounds, it started to clear out. This workout has a lot of logistics to figure out: canāt waste any time between rounds. In that regard though, it was good for keeping me honest on those pulls: canāt spend any time being dramatic, just have to grip and rip.
This day isnāt as exhausting as the previous day, most likely because Iām not taking a weight off the floor and putting it overhead. Though the pulls are heavy, the ROM is short, and same with the dips. This is most likely a good move for a mid-day on the program: gives me a ābreakā before the Friday.
Once again: a good amount of time for assistance work, and I picked things that were high priority. I liked focusing on the explosiveness of the KB throws, and as Iām thinking about it, that might be something I START these sessions off with in the future, similar to Jimās jumps and throws. Glad Iām keeping GHRs in. Didnāt push for rest pause, just because Iām still breaking myself back in.
Tang Soo Do was a solid workout yesterday. Going to make the most of this physical activity. Weighed in at 82.4 kg this morning, which is me settling back after traveling, and still JUST at 181, which is good becauseā¦
Iāve signed up for that strongman competition I was eyeing. No one else had signed up for the 181s yet, so I felt like it was a sign. This means I SHOULD go last in the first event, which is always a blessing. Here is what Iāll be competing in event wise
Iāve got a pretty solid plan to train for this, and the fact I actually WANT to train for it, vs just show up, is a sign Iām actually excited. The log is getting taken care of in the training, it just so happens that my ROM progression cycle for deads is at the axle phase right now, the truck pull I can break out the prowler on Thursdays (I plan to do harness work and low handle push work), the throws will be KB throws and MAYBE Iāll spring for a bag. For the yoke, I plan to train that on Sundays, and actually break my yoke out from itās current āadditional rackā status. Looks like my bodyweight should be fine: I just have to avoid gaining. I wanted to lean out some, so that should work.
Yup! I have no idea who the current āMr. Wonderfulsā are, but these old names still hold a lot for me, haha. Thatād be awesome to get in a great environment like that! Colorado has some big names with Brian Shaw and Mike Burke being there.
It deff feels like a disadvantage to go first, but if you just go balls to the wall and do the mist you can then give everyone something horrible to chase and know you done your most. Sometimes giving people a big number to chase can push them further than they want to go.
@simo74 Absolutely spot on. WAY too many comps these days have max weight events, and theyāre such a total snoozefest. I got into strongman to get AWAY from powerlifting.
@dchris Thatās exactly the value of signing up first: most competitions will slate the first event based on order of sign up. So if you sign up first, you go last. Great for strategy. Because just like what simo is talking about, Iāve been in a competition where I was in the middle, and ended up doing 35 reps on car deadliftā¦beating the next closest guy by 15 reps by the time the event was over. Definitely wasted so energy there, haha.
@EmilyQ Thanks so much! Thatās definitely my strongpoint, haha. I can always endure more misery than the next person.
AM WORKOUT (0409 natural wake up)
PROWLER WORK
1 length with the harness, low handles back (unloaded)
1 length w/harness, high handles back (90lbs loaded)
Harness/high handles (140 loaded)
Harness/high handles (180 loaded)
Low handles/low handles (unloaded)
2 minutes between rounds
10 minute cooldown walk
BREAKFAST
2-ish mile walk w/dog
Notes:
Been a LONG time since I broke out the prowler, and it showed. I was gassing in the first round. I have no measurement for distance, but these are far lengths. I drive my prowler out to a parking lot by our nearby creek where folks will launch their boats for sailing/fishing, which is only a 3 minute drive but far enough away from housing that the sound of the prowler wonāt upset anyone.
My lungs and legs arenāt in prowler shape, but this felt good as far as workouts go. Very tonic. Reminded me of why Iām such a fan of the prowler. And also convinced me I should probably sell that bike/rowing machine combo I bought, because really, if I ever need a conditioning āmachineā, this is my choice. Concentric only load is awesome.
Got the workout done in about 35 minutes and had a fair amount of time to spare. Still kinda feeling things out.
Next time, I need to bring gloves. Setting up the harness work to be more of a bear crawl is going to be ideal for me to get better at the truck pull. I need to drill getting low. Itās why I got in that low handle push burnout at the end as well.
Valkryie and I got our 3rd stripe on our brown belts last night in Tang Soo Do. We need 1 more to qualify for testing: our weaponās hyung stripe. I think weāre on pace to be able to test in August, which, if our kid does too, means our whole family can move on to the advanced class. That would be nice. Already our 3x a week plan seems to be working well.
First shirtless walk day with the dog this morning: season is finally getting better. Getting in vitamin D.
My biceps are REALLY sore, and itās from front squats, because my technique is so awful the bar tends to roll down and I catch it.
I was in a HR derby that was 3 minutes per round, as many as you can hit. I went first. I took so many swings and hit like 14. My forearms and hands were fried and blistered. Advance to round 2, Iām up by 9. Go balls to wall again and get another 8. Hit finals and previous score doesnāt matter. Couldnāt get 3 and lost. My hands looked cool tho. Bloody from blisters. I also broke my bat mid second round.
Pain tolerance can overshadow strategy at times. Haha
@The_Myth I love that! Very stoic. We have so much control over how we respond to these situations.
@dchris Too relateable, haha. One of my favorite Kroc quotes āSometimes, itās easy to be hard and hard to be smartā
@TrainForPain Thanks so much man! Itās been a great family bonding experience.
@Simo74 Well thanks man! Itās the truth. Powerlifting was a great intro to strength sports, but I really just canāt bring myself to care about 3 max attempts for 3 lifts. Having a powerlifting meet in the middle of a strongman comp is always a snoozefest, and they take FOREVER.
3x10 standing ab wheel
50 band pull aparts
50 unweighted reverse hypers
40 band push downs
25 band curls
BREAKFAST
2-ish mile walk w/dog
Notes:
Had intentions of going heavy for sets of 3 on the squats, but I took 225 out of the rack for a warm-up and my lower back said ānoā. Strength was there, but couldnāt get to a decent depth. Called an audible and went with 8s, ala Dan John, but kept heavy triples for the rest of it. The higher reps in the EMOM format are a different kind of awful, because you cannot dawdle on the set up and reps, and you have a short turn around for the next round. And it also meant getting 80 squats in the workout, on top of the finisher.
Iām pleased with how easy the continental and press away went. My strength is definitely returning.
Iām attributing the low back fatigue to the rounds of trap bar pulls, and itās making me think I may need to retool my approach here. I may attempt 3x a week of squats and just include 1 set of max rep pulls on the middle workout. Or perhaps make the middle day a loading day. My whole body is pretty sore as well: coming back from time off, and food intake a little lower. I did the assistance work today with a focus on trying to speed up recovery.
My right kneeās meniscus felt great during the training, but afterwards, when I get up after sitting for a while, it feels a little inflamed. Something Iāll have to watch out for.
Finished up a third night of Tang Soo Do last night. Kiddo got a stripe this time, so whole family progressed this week. Thatās pretty cool.
Valkyrie and I are celebrating 17 years this weekend. Booked us some reservations at a local place weāve been meaning to try. They have an American Wagyu ribeye on the menu: Iām pretty excited about that. I could do without the bourbon marinade, but there are worse concessions to make.
