Zercher squat axle bar
Bar x 5
50 x 5
70 x 3
90 x 3
110 x 3
130 x 1
130 x walk on the spot
Felt weird at first, last one felt heavy. Walk on the spot felt weird.
Axle clean and press
50 x 3
60 x 3
70 x 1
80 x 1
85 x 0 tried to one motion the clean but missed it.
85 x 0.5 cleaned it using a 2 motion with the bar on my belly, then missed the press
85 x 1 used a 2 motion clean and got the press.
Kept my squat shoes and sleeves on for these. Today I was just seeing where I was at. Lots of work to do here on both the clean and the press
Lat pull downs - wide
68 x 12 x 3 sets
Lying tricep ext
30 x 13 x 3 sets
Nice pump
Good little session just trying out the movements. Lots of work to do.
Continental looked very good. Unless you have a crazy big hands, I would suggest also trying out the mixed grip clean. It will be important to save energy/ get the clean with maximal weights
Iāll echo this. Even though I never continental with a mixed grip, for this event, itād be good to learn. Less energy wasted on the continental means more available for the press. If possible, Iād get a grip shirt as well. Be great for the conanās wheel too.
10 rounds. Not too heavy just enough to be a sold leg and lung pump.
On Fridayās axle overhead session I banged up my left thumb pretty bad. As I put the axle down it bounced back and smacked my thumb hard.
Swelled up pretty bad after and by Saturday it was double the size of my right thumb and sore to move. Donāt think it is broken but itās still swollen on Sunday so I deff bruised it.
Thumb was swollen, sore and partial movement for all of Sunday. My misses booked for the whole family to go 10 pin bowling which was an interesting choice given my swollen thumb was on my left had and I am left handed. Thumb was almost too fat to fit in the ball and hut too much to bowl with anyway. So I just bowled right handed which was like bowling for the first time all over again. It meant the kids all got a chance to beat me and I would say the misses also got a chance to win, but actually she is a better bowler than me and usually wins even if I use my good hand. This time I actually felt better as I could say she only won cause I used my right hand. LOL
Its Monday here and the thumb is still a little sore. Most of the swelling has gone and I have most of my movement back too. I should be fine for training tonight.
Managed to get a head cold over the weekend, sore throat and pretty chesty and snotty today. Didnāt sleep very well last night and was falling driving home from work. I could easily have just stayed home and gone to bed but I didnāt. I just sucked it up and went to the iron alter to pray.
Squat
Bar x 10
60 x 5
80 x 3
100 x 3
120 x 8 x 3 sets (264 lbs)
Hard work but mostly with my breathing. Fkn cold.
Leg ext
80 x 13 x 3 sets
Damn fine pump. Unlucky 13
Seated Dumbell shoulder press
Seat back was vertical
25 x 10 x 3 sets
Good pump, solid. Lungs were hurting and trying not to puke.
Seal row
50 x 12 x 3 sets
Kept the weight light and still felt faint after these.
Dropped the dips from this session. I was done after the rows and I wasnāt going to get anything else out of this session. Hopefully I sleep tonight and feel a little better soon.
Axle Block pull (14 inch deadlift) - 2 mats
Bar x 10
60 x 5
100 x 3
Add straps
140 x 3
160 x 1
180 x 5 (396 lbs)
180 x 2 couldnāt get the straps to grip.
Figure 8ās
180 x 5
180 x 5
Still full of cold, feel crappy.
Used 2 mats which was 13-14 inches. This was right in that mid shin dead spot. These were hard pulls, couldnāt really use any leg drive. Thumb is also still not fully healed. Grip was rubbish
Good morning SSB bar
Bar x 5
60 x 5
80 x 5 x 3 sets -
OK
Lateral raise side
12.5 x 9 x 3 sets
Outside of my right shoulder was complaining, feels muscular like a small strain. Didnāt really slow me down though.
Lateral raise rear
12.5 x 9 x 3 sets
Ab wheel
3 sets x 8,
Ouch
Hanging knee raise (slings)
3 sets x 10
Even more ouch
Overall an OK session considering how I am feeling today. Onward to the next one
Those videos are awesome mate, Iāll give this a go on Friday as a warm up before my overhead work. Thanks so much for taking the time to record and post these.
