Crown the King
Today felt like the beginning of the predicted upswing. I feel fit and strong right now.
Conditioning Yesterday:
Moving around 30ish 60lb Propane Tanks
Pause Buffalo Bar Back Squats
2 x 1 at 325
Buffalo Bar Front Squats
2 x 7 at 165
Pause Deadlifts
5 x 1 at 335 + Red Band + Orange Micro Mini
Sandbag Carry + Sled Push
4 x 75ft at 200 + 75ft at 170
Grenade Handle Leg Raises
3 x 12
Crown the King
Log Clean and Press
x 1 at 155 (w/long hold)
2 x 2 at 130
x 5 at 105 (strict)
Pause Bench Press (SS) Grenade Handle Pullups
3 x 1 at 210 (SS) 3 x 3 at 189 + 35
2 x 1 at 185 (5ct Pause) (ss) 2 x 5 at BW (189)
KB Clean + Press EMOM
10 x 1/side at 63
Double Front Hold 5lb/side at 1 minute
Band Pullaparts 2 x 30
Band Curls 3 sets
Crown the King
188 morning weigh in
Deadlift
2 x 2 at 375 + Bands
x 2 at 385 + Bands
Was supposed to be 3 x 2 at 385 but my airheadedness got in the way. Forgot to put the 10lber on the right side, was too stubborn to realize my mistake for 2 sets and thought it was the bands.
Did pauses throughout warms ups.
RDL
2 x 5 at 295
Seated Jump
5 x 2 at BW
Heeled Front Squat
2 x 2 at 245
Dinnie Walk (SS) Hanging Leg Raises [Grenade Handles]
4 x 25ft at 90/105 (SS) 4 x 13
Viper Press EMOM
10 x 2 at 95
https://www.instagram.com/p/C2p-kgZPQsb/
Crown the King
189 morning weigh in. Mitigated damage on binging habits while playing D and D with friends Sunday night. Don’t have to spend 4 days “burning that off” to make progress for 3 days and repeat cycle.
Log Clean and Press
5 x 2 at 125
x 4 at 125
To make sure I didn’t dawdle around I did the first 5 sets on 1 minute rest, then the last set on my time.
Pause Bench (SS) Grenade Handle Pullup
5 x 1 at 205 (SS) 3 x 3 at 189 BW + 44lbs,
Sticking point is much more pronounced off my chest right now.
JM Press
x 4 at 150
x 15 at 95
Front Raise 1 x 20
Laterals 1 x 20
Single Leg Balance 1.25 minutes/side
Crown the King
A little extra tired from 10 hour shift yesterday.
Bw 188
Buffalo Bar Back Squats
2 x 3 at 320
Buffalo Bar Front Squats
2 x 6 at 195
Pause Deadlifts
x 1 at 365 + Orange Micro Mini
2 x 1 at 385 + Orange Micro Mini
x 1 at 365 + Orange Micro Mini
Sandbag Carry
2 x 75 ft at 230
x 50ft at 230
Sled Push
3 x 100 ft at 105
The sandbag was extremely difficult, so I kept the sandbag and sled seperate today. Emptied the tank on that 50ft run, and had to spend a good amount of time recovering. Was unable to properly put away the 230 back, since I could not pick it a 4th time. So it just lays at the foot of where its supposed to be.
Grenade Handle Leg Raises
3 x 13
Crown the King
Felt slow and moved slow. Feeling a fatigue spike from the heavy sandbag and donating plasma. Also since it’s not insignificant, Had to pick up 3000 lbs worth of corn seed from a pallet I dumped yesterday.
Log Clean and Press
3 x 1 at 145
2 x 3 at 105
Pause Blok Bench Press
2 x 4 at 185
x 9 at 160
Pullups
x 13, 10, 9
Giving hands a break from the grenades for session.
KB Clean + Press EMOM
10 x 2/side at 35
Band Front Hold 1 minute
Band Pullaparts 1 x 30
Band Curls 2 sets
Crown the King
Deadlift
2 x 2 at 405 + Bands
Pivoting to straight weight next week.
RDL
2 x 5 at 315
Seated Jump
4 x 2 at BW +18
Front Squat + Back Squat
x 1 + 1 at 275
3 x 1 + 1 at 225 (Bottom out depth)
Yoke Walk (SS) Dinnie Pick (SS) Back Squat
4 x 70ft at 160 (SS) 4 x 5 at 90/hand (SS) 4 x 3 at 135
Hanging Leg Raises [Grenade Handles]
3 x 12
Log Clean and Press EMOM
10 x 2 at 105
Crown the King
BW 187
No D and D on Sunday, had MTG on Saturday. Less access to snack food but had a little over half of a large Caseys pizza. Was still hungry, so just muted it with water. Looking forward to not have to worry so much how and how much I am eating. Not that I am going to springboard back to old 2019/2020 era eating style (i.e college bro style minus the alcohol)
Log Clean and Press
5 x 2 at 130
x 3 at 130
To make sure I didn’t dawdle around I did the first 5 sets on 1 minute rest, then the last set on my time. Clipped my chin with the log on the first rep of the last set
Pause Bench Press (SS) Wide Grip Pullup
2 x 1 at 205 (SS) 3 x 10 at BW
Band Tricep Pushdown 3 x 22
Band Front Raise 1 x 20
Single Leg Balance 1 minute/side
Plus side to compulsive posting of progress is being able to see tangible proof of change.
First pic was 3 weeks before Monsters on the Mississippi last year. Very high stress time period of my life. Eating whatever food was in front of me. To now, much less overall stress, eating alot less junk. Between these 2 points was an insane 10 week hypertrophy/work capacity, comp prep for Winter Siege, and currently training for Crown the King.
Crown the King
A little extra tired from 10.5 hour shift yesterday.
Bw 185.5
Buffalo Bar Back Squats
x 1 at 330
3 x 1 at 285 (Bottom out Pause)
Buffalo Bar Front Squats
2 x 4 at 195
Pause Deadlifts
4 x 2 at 300 + Thick Orange Bands
Sandbag Carry (SS) Sled Push
(4 x 25ft at 170 + 75ft at 100) + 50ft at 160
Went lighter to wave some of the fatigue from the 230 bag away. Did also pick up and put away the 200lb bag since someone left it out.
Grenade Handle Leg Raises
4 x 15
Deadlift
3 x 2 at 410
RDL
X 4 at 335
X 5 at 315
Pause Marrs Bar Squat
5 x 2 at 225 + Bands
Dinnie Pick superset Calf Hops
6 x 1 at 200/hand 6 x 20 at bw
Jump against Bands
4 x 2
Leg Raises Grenade Raises
4 x 15
Crown the King
Small injury in left shoulder, doing light pressing/pulling to facilitate healing. As long as is doesn’t inhibit other event training I am going to push forward.
Tempo Strict Press 3 x 2 at 85
Grenade Handle Pullup x 8 at 188 BW
Deficit Pushup 4 x 3
Tricep PD 3 x 20
Stretch Focused Pec Dec 4 x 2 at 85
Deadhang 1 Minute
Crown The King
Buffalo Bar Back Squat
2 x 1 at 345
x 1 at 295 (Deep Pause)
x 1 at 285 (deep Pause)
Buffalo Bar Front Squats
x 16 at 145
Pause Deadlifts
6 x 1 at 315 + Thick Orange Bands
Sandbag Load (SS) Sled Push
@ 200; x 2, 1, 2, 3 (SS) 4 x 50ft at 170
Grenade Handle Leg Raises
4 x 15
Tempo Strict Press
2 x 3 at 75
Flat Bench
2 x 4 at 155
Grenade Handle Pullups
2 x 7 at 185 BW
Deficit Pushup 4x 6
Tricep PD 3 x 20
Stretch Focused Pec Dec 3 x 6 at 85
Deadhang 1 minute
Crown the King
Deadlift
3 x 2 at 420
3 x 1 at 315
Was anxious leading up to this, missing that set (425) earlier in prep really got to me more than I thought. All 3 sets I dealt with near crushing doubt. Still powered through since I KNEW it was there from a logical standpoint.
Marrs Bar Squat
at 275, x 4, 5, 4 3
Dinnie Walk
at 110/hand, 25ft, 45ft, 45ft
at 65/hand, 100ft
I straight up hate training this event. The way it twists my shoulders is irritating, and the weights smashing into my legs.
Grenade Handle Leg Raises 3 x 15
Jumps against bands 4 x 2
Crown the King
Log Press (Out of Rack)
7 x 1 at 90
Grenade Handle Deadhang 30 seconds
Grenade Handle Pullups x 6 at 187 + 13
Pullovers x 10 at 55, 60
Facepulls 2 x 20
Sandbag Extensions 3 x 4 at 130
Crown the King
Calibrated my scale against the one at the gym. .2 difference
Buffalo Bar Squats
2 x 3 at 305
Weighed the bar to make sure I wasn’t tracking incorrectly. It’s actually like 57lbs but will keep tracking it as 55lbs.
Pause Deadlifts
6 x 1 at 330 + Thick Orange Bands
Sandbag Carry
230 x 1 (just the pick and ext)
7 x 25ft at 200
x 55ft at 200ft
Attempted to pick up the 280 bag, only just cleared the ground.
Sled Push
75ft at 410
Was very focused on the sandbag and kind of forgot to do sled, and I was running out of time before I had to leave for work. So 1 very hard set of sled. The promoter released more information about this particular event while I was training. So slight pivot on training method for the last couple of weeks.
Grenade Handle Leg Raises
3 x 10
Crown the King
Facepulls (SS) Tricep PD
2 x 20 (SS) 2 x 8
Circus DB Clean
3 x 1 at 95
Right side only.
Grenade Handle Deadhang
15 seconds at 184 + 35
Grenade Handle Pullups
2 x 6 at bw
Carry Medley
Sandbag to Husafell to Keg
2 x 50ft at 175 + 100 + 125
Nothing crazy here, they announced that the Mystery Event is some kind of carry. I figured best course of action is to train a medley and get used to handling a few different odd objects.
Also they chopped off the 250 bag from the sandbag load and push. So I know I am good for load portion in terms of strength. Just need need the strength in reserve and the conditioning to do it with the competition dynamics. 180, 200, 225. With 33ft of Vehicle Push inbetween.
Calf Hops
1 Minute Consecutive
Deficit Pushups
3 x 11
Facepulls
2 x 20
20 minutes on treadmill and then rolling on the foam roller. Focusing on getting into my upper traps.
Crown the King
It was a really nice day yesterday, so I took advantage and went for a long walk around the area. Ended up being about an hour and 15 minute walk. Listened to one chapter of the Mountain is You audiobook, otherwise listened to music.
Deadlift
x 1 at 430
x 0 at 430
4 x 1 at 365
Second set popped off the ground and I literally had zero grind in me. Probably a side effect of the very sled go on Wednesday
Marrs Bar Pause Squats
4 x 2 at 295
Dinnie Picks (SS) Calf Hops
x 1 at 225/hand (SS) 3 x 30
2 x 1 at 180/hand
Box Jumps 4 x 2
Grenade Handle Leg Raises 3 x 15
Crown the King
Log Clean and Press
10 x 1 at 100
Grenade Handle Pullups 2 x 8 at 184 BW
Deadhang x 30 seconds
Facepulls 3 x 20
Pullovers 3 x 20
Decline Deficit Pushup 3 x 10