Hey mate, glad to have you back.
Currently it’s rather global with on emphasis on the left side of the lower back.
And yeah that’s understandable. The lower back definitely sparks most fear for most.
You train pretty heavy and strongman specific all year long. You shouldn’t need a long, involved Peaking scheme because you’re already pretty close to where you want to end up.
And remember, you don’t want to be the hero of the gym, training so intensely that you don’t even make it to the competition.
Maybe think about going easy the rest of this week to get your back feeling right. Then moderately the following week, building the intensity. That should set you up for a great week of the most intense training of the cycle, to Peak. Followed by a week to recover/super compensate right before the comp.
Also make sure all those little, short, tight hip muscles the your piriformis, QL and TFL are loose and mobile on that left side.
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Well… You would think that! But those numbers that I’m supposed to hit (for reps) are actually very heavy for me. So I don’t think I’ll stand much of a chance without proper training. The aim for this show is getting no zero and showing myself I still belong on the competition floor. Zero aspiration for placings beyond that.
That definitely sounds like the most reasonable approach. I’m also really focused on eating more. Sleep is an issue but not one I can do too much about rn.
I’ll have my first lower body day for the week and that will probably give me an idea. I plan on going super light on deads and the more demanding event work.
The pre comp anxiety can surely get the better of me, especially now that I don’t have a coach.
Do you have an assault/echo bike? 5 minutes of easy, nasal-breathing only riding, pre +/- post training tends to be (almost) magical
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I do… I’m curious as to why (or better: how) that would help? Just better blood flow? I’ll give it a shot!
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I’ve got a couple of theories, but I cannot guarantee which (or any) of them are correct. I would imagine the truth is likely an individual-specific interaction of the below mechanisms.
In no particular order, these ideas are:
- Aerobic exercise has a general analgesic effect on the system
- Nasal breathing reduces stress (and therefore pain) via increased involvement of the parasympathetic nervous system
- Nasal breathing reduces extensor tone via increased involvement of the parasympathetic system
- The set up of the assault bike reduces the need of the need for the extensors to hold the body up against gravity
- The set up of the assult bike encourages a forward “reach,” which produces reciprocal inhibition of the extensors
- The alternating arm movement encourages reciprocal inhibition of all trunk muscles
- The increased tidal volume associated with nasal only breathing and aerobic exercise, coupled with the set-up of the exercise, may encourage a more “stacked” posture (it’s basically 90/90 breathing drill but less passive)
- Increased blood flow and muscle temerature is associated with muscle “relaxation”
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Very interesting. Makes sense and I’m going to try it. Thank you!
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01.06.
1 deadlift
3 x 3 @ 145 kg
Obviously not according to original plan.
2 sandbag to shoulder
3 @ 75 kg
3 x 2 @ 100 kg
3 arm over arm vertical pull (with improved setup!)
Bunch of sets. The battle rope was super slippery and this was hard as fuck. Used 80 kg for most sets and could usually do 1,5 reps with that…
4 hang clean high pulls (in flats)
5 @ 100 kg
5 @ 110 kg - not enough height
2 x 5 @ 100 kg
Didn’t use my hips enough and used a lot of arms.
Notes:
- not a bad session. Upon waking up my back doesn’t feel worse but probably better than yesterday
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Actually significantly better! Seems like I’m getting rewarded for my patience. Not totally in the clear but gives me hope. I have heavy log from the floor and heavy stiff bar pulls tomorrow and the day after respectively and I’m hopeful I will be able to do them as planned.
Also I’m shoveling down food and especially protein. That may help as well.
03.06.
Nasal breathing assault bike as warm up and cool down from here on as suggested.
1 log lift (clean every rep)
1 @ 111 kg
2 x 2 @ 111 kg
2 x 3 @ 101 kg
2 pull ups
7 x 3 @ 5 kg
3 jerk drives
5 @ 220 kg
5 @ 250 kg
5 @ 265 kg
Reduced ROM as suggested by big Max. He replied to my IG story and said the legs should not be a limiting factor here.
4 seated log from blocks (dead press)
6 @ 66
4 @ 86
4 x 6 @ 66 kg
5 rear delt flys
4 x 12-15
Notes:
- not great, not terrible. Would have liked to get a triple but at least I can get 111 kg somewhat consistently.
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04.06.
1 deadlift (power bar)
1 @ 225 kg
1 @ 225 kg
2 @ 205 kg
3 @ 205 kg
2 @ 205 kg
This did not spark joy or confidence…
2 simulated stone extensions
Few sets of one motions with like 80 kg
Then I found out I could simulate lapping as well… I mean kind of. Did about 90 kg for a few sets and reps
3 belt squat
2 x 10 @ 250 kg
15 @ 250 kg
Not my best training. Had to train in the morning and ran out of time at the end. Deadlifts did not go well at all. Thinking right now how to react. Two more weeks to get there.
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Honest thoughts on the assault bike?
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Helpful but no magic in my case. Feels good to get moving but I can’t say I’m noticing any specific benefits that I couldn’t get in any other way. I think it’s time efficient. Like the effect I get in 5 minutes, I would probably have to spend more time on with other methods.
In general the back is still improving rapidly. Right now I’d say it’s at a level of fatigue/ DOMS you would have to expect in correlation to the training stimuli. So good news on that front. Now I only need to reflect that in my deadlift.
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You might’ve posted this previously but what numbers are you going to need for the show?
Log for reps: 110 or 130 kg in 60 sec.
Arm over arm vertical pull - no idea
Atlas stone to shoulder - 110 kg
Barbell deadlift for reps - 235 kg or 255 kg in 60 sec.
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06.06.
1 log from blocks (1 strict"ish" + 4 push press)
5 @ 106 kg - PR on strictish
3 x 5 @ 98,5 kg
2 btn push press
2 @ 110 kg
2 @ 120 kg - PR
3 x 6 @ 100 kg
3 lat pull down
4 x 12-15
4a dips (unweighted)
3 x 8
4b rear delts
3 x 15
Notes:
- rather good training.
- this concludes the heavy btn pressing for now.
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08.06.
1 deadlift (wl bar)
2 x few @ 70 kg
3 @ 120 kg
3 @ 160 kg
1 @ 200 kg
1 @ 220 kg
1 @ 235 kg - 5 kg under PR with more fatigue.
0 @ 235 kg
3 x 3 @ 210 kg (full reset)
2 arm over arm vertical pull
Just all of the sets with all of the weights.
3 pendlay row from blocks
3 x 6 @ 120 kg
4 clean grip hang high pull
5 @ 90 kg
2 @ 110 kg
2 @ 120 kg
Notes:
- Deadlifts are a mixed bag right now. Although let’s be honest: I just switched the workout order and deadlifted heavy only a few days ago. I pulled 5 kg under my PR even though my glutes were still fatigued going in. Also I changed my technique a little bit right before a show, which you should never do. So honestly it’s all going as good as I could reasonably expect. I’m just being emotional about it and I fear that I won’t be able to pull a rep at comp because it’s the last event.
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10.06.
Lower body DOMS were to be expected… But why quads? That’s odd.
1 log lift (clean every rep)
Some for some @ 46 kg
3 @ 66 kg
2 @ 86 kg
1 @ 106 kg
2 @ 111 kg
3 @ 111 kg - PR (110 is comp weight)
2 x 3 @ 104 kg -
Deliberately bigger jumps today. You never know in comp. First top set was crap bc of chalk fail. Rest was absolutely flawless! Really great log lifting.
2 pull ups
3 x 5
3 jerk drives (mini front squat)
5 @ 170 kg
5 @ 220 kg
3 @ 270 kg
5 @ 300 kg
All according to plan. Wasn’t an issue but with the longer hold at the end with 300 kg I could certainly feel my blood pressure rising, haha.
4 seated log press (dead/ pin press)
5 @ 66 kg
5 @ 76 kg
5 @ 86 kg
1 @ 96 kg
2 x 5 @ 86 kg
Sadly had to run. Log took me a long time.
Phenomenal session!
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