Training Log: Entry 1780
(7) Mat Pulls 630
1x11
Notes: Got an annoying cold. Impacted my ability to hold my breath. Ended up breaking off the floor 4 times to get this, which is still pretty cool in and of itself. Broke a ton of blood vessels in my upperback and chest.
Farmer's walks 50'
4x255
2x195
Notes: Sets of 255 done with straps. Focus is more on moving my feet quickly. Comp weight is 240, so it'll be good to get used to this. Sets of 195 without straps, really focusing on getting the feet moving.
Squats
14x405
7x405
11x315
Notes: Between being sick and the farmer's I was toast.
Saturday, January 17, 2015
Thursday, January 15, 2015
Training Log: Entry 1779
PRESS DAY
Overhead medley (205lb log, 182lb keg, 105lb fat grip dumbbell)
-1 rep for log and keg, AMRAP for db, performed in this order, clean db one time
2 rounds
Notes: Hit 4 reps on the DB first round, 3 reps second. First round I was right underneath my garage door for the keg, so I actually cleaned it and moved out of the way for the press. Log and keg are slightly above comp weight, DB slightly below. For the comp, I will also need to clean and press a 205 axle at the start, and will work that in next week, but for today I just wanted to get a feel for things. Moving smooth, leg drive actually gets better on the second rep for the DB. Worse LOOSE wrist wraps and it seemed to help. Log moved smooth.
Slight incline DB press 105 w/reactive slingshot
10,9,6
w/unloaded DB handles, no slightshot
75
Notes: As you can see from the attached image, I'm probably the smartest man alive, because I figured out a way to make this exercise easier using my keg. It took me the first set to realize there was a better way, but now that I have this figured out, this should make the exercise far more enjoyable. This will be good in the future when I do incline log pressing as well.
Chins
1x20
4x10
Pull aparts
5x20
Notes: Chins and pull aparts performed in between sets of DB pressing.
Grenade ball cable hammer curls 50lbs
3x9
Light band pushdowns
25
20
20
Band pull aparts
3x10
Notes: Performed as one giant set
Log push-ups
15 w/narrow handles
5 w/wide handles
Notes: Just a little finisher. Great pec movement, easier on the shoulders since the grip is neutral and the log diameter limits ROM.
PRESS DAY
Overhead medley (205lb log, 182lb keg, 105lb fat grip dumbbell)
-1 rep for log and keg, AMRAP for db, performed in this order, clean db one time
2 rounds
Notes: Hit 4 reps on the DB first round, 3 reps second. First round I was right underneath my garage door for the keg, so I actually cleaned it and moved out of the way for the press. Log and keg are slightly above comp weight, DB slightly below. For the comp, I will also need to clean and press a 205 axle at the start, and will work that in next week, but for today I just wanted to get a feel for things. Moving smooth, leg drive actually gets better on the second rep for the DB. Worse LOOSE wrist wraps and it seemed to help. Log moved smooth.
Slight incline DB press 105 w/reactive slingshot
10,9,6
w/unloaded DB handles, no slightshot
75
Notes: As you can see from the attached image, I'm probably the smartest man alive, because I figured out a way to make this exercise easier using my keg. It took me the first set to realize there was a better way, but now that I have this figured out, this should make the exercise far more enjoyable. This will be good in the future when I do incline log pressing as well.
Chins
1x20
4x10
Pull aparts
5x20
Notes: Chins and pull aparts performed in between sets of DB pressing.
Grenade ball cable hammer curls 50lbs
3x9
Light band pushdowns
25
20
20
Band pull aparts
3x10
Notes: Performed as one giant set
Log push-ups
15 w/narrow handles
5 w/wide handles
Notes: Just a little finisher. Great pec movement, easier on the shoulders since the grip is neutral and the log diameter limits ROM.
Wednesday, January 14, 2015
Training Log: Entry 1778
(15) Chain Suspended Safety Squat Bar Squats 445+chains
1x5
Notes: Been neglecting this movement for too long. Good to bring it back.
Log cleans
Worked up to 205x3
Notes: Performed these in between warm-up sets for the squats. Haven't touched the log in a while, and it's part of a press medley coming up. This is already above competition weight and was pretty easy, so I'm not too worried, just want to not waste time by having poor technique on comp day.
Reverse hyper 320
3x12
GHR sit up w/25lb plate behind head
3x6
Carry medley (25', 200lb sandbag, 182lb keg)
4 trips
Notes: Agility was never my thing, but I started picking up the technique as I went. The higher I get the implement on my chest, the faster I can go. Really noticed a difference when I ditched my Inzer lever belt and went with the Spud deadlifting belt. This event will range 25-50' and have farmer's and a yoke in it. I got the farmer's to train with, was too lazy to load them, but no yoke. Plan is to steal a page from Dan John, and hit a set of safety squat bar squats before running to simulate the fatigue/suckiness of the yoke. Should help get some SSB squat volume in too.
Neck harness 45lbs
40 reps
General notes: Had the day off work today, so was able to train longer than normal. Will need to be able to condense this down in the future, as I normally train before work.
(15) Chain Suspended Safety Squat Bar Squats 445+chains
1x5
Notes: Been neglecting this movement for too long. Good to bring it back.
Log cleans
Worked up to 205x3
Notes: Performed these in between warm-up sets for the squats. Haven't touched the log in a while, and it's part of a press medley coming up. This is already above competition weight and was pretty easy, so I'm not too worried, just want to not waste time by having poor technique on comp day.
Reverse hyper 320
3x12
GHR sit up w/25lb plate behind head
3x6
Carry medley (25', 200lb sandbag, 182lb keg)
4 trips
Notes: Agility was never my thing, but I started picking up the technique as I went. The higher I get the implement on my chest, the faster I can go. Really noticed a difference when I ditched my Inzer lever belt and went with the Spud deadlifting belt. This event will range 25-50' and have farmer's and a yoke in it. I got the farmer's to train with, was too lazy to load them, but no yoke. Plan is to steal a page from Dan John, and hit a set of safety squat bar squats before running to simulate the fatigue/suckiness of the yoke. Should help get some SSB squat volume in too.
Neck harness 45lbs
40 reps
General notes: Had the day off work today, so was able to train longer than normal. Will need to be able to condense this down in the future, as I normally train before work.
Tuesday, January 13, 2015
Training Log: Entry 1777
Chins w/45lb
24
Notes: 2 rest pauses.
Bench 210lbs
5x10
Notes: On week thirteen of Matt Kroczaleski's bench program in his "Insane Training" book. Conveniently enough, it's a deload week while I recover from my contest. Still got a decent pump in the chest.
Pull aparts
20 reps in between all sets of benching
Shoulder circuit
3 series
Notes: Just something I've been doing ever since I got an impingement in my left shoulder. 50 partial presses, 15 front raises, 15 lateral raises, all done back to back.
Grenade ball lat pulldowns 90lbs
2x10
1x15
Notes: Using a plate loaded pulldown, so it takes little weight to get intense here. Right lat still a little tweaked from that last atlas stone, so going easy.
Kroc rows 105
1x7
Notes: Normally hitting 25-30 on this, but babying the right lat for now.
Chins w/45lb
24
Notes: 2 rest pauses.
Bench 210lbs
5x10
Notes: On week thirteen of Matt Kroczaleski's bench program in his "Insane Training" book. Conveniently enough, it's a deload week while I recover from my contest. Still got a decent pump in the chest.
Pull aparts
20 reps in between all sets of benching
Shoulder circuit
3 series
Notes: Just something I've been doing ever since I got an impingement in my left shoulder. 50 partial presses, 15 front raises, 15 lateral raises, all done back to back.
Grenade ball lat pulldowns 90lbs
2x10
1x15
Notes: Using a plate loaded pulldown, so it takes little weight to get intense here. Right lat still a little tweaked from that last atlas stone, so going easy.
Kroc rows 105
1x7
Notes: Normally hitting 25-30 on this, but babying the right lat for now.
Sunday, January 11, 2015
CONTEST RESULTS
Just completed my 4th strongman comp and ended up placing second. This is the first time I’ve placed in a comp, and placing this high is just amazing. Everything really seemed to come together, and it looks like a lot of the lessons I’ve learned from previous competitions/comp experience really shined through. My training paid off as well, and that’s while training at home by myself with limited equipment first thing in the morning. While some things are still fresh in my head I want to get them down.
PRESS MEDLEY
Implements for this event were a 225lb axle w/tires, 115lb circus dumbbell, 165lb keg and a “mystery object” that turned out to be a fire hydrant. The mystery object was originally supposed to be a sandbag. I took 2 weeks of vacation before the comp to visit my in-laws and didn’t want to pack a whole bunch of gear to train with, so I threw a 150lb sandbag in my car only to find out they were cutting it out of the comp. I was pissed at the time, but I think all the time I spent training with the sandbag just got me good at cleaning and pressing awkward objects anyway, so it was a net gain.
I came into this with a gameplan of hitting the axle first, then the dumbbell, then the keg, then the fire hydrant. Thought process was that the axle was the heaviest and required the most technique, the dumbbell required technique, the keg just required me to hulk the weight up and I had a chance to train with it before the comp and the fire hydrant was a crapshoot, so I would save it for last in case I couldn’t press it. That way, I would have at least a fast 3 implement time should I fail on the 4th.
When the event started, I was actually caught off guard by how easily I cleaned the axle. Cleaning is never my strong suit, and every person before me had to continental the weight up, but I just threw it up to my shoulders. In retrospect, my ghetto axle at home is harder to work with than the comp ones because it is thicker and has no knurling at all, so I think that’s what made this so much easier. However, it ended up slowing me down a little because I was anticipating more of fight. My leg drive also fell apart as a result, but I can still press 225 strict just fine. Lesson learned here: anticipate success rather than failure.
Moved on to the circus dumbbell and made a rookie mistake: I went back to powerlifter mode and waited for a press command. It was only a second, but it did throw off my rhythm and made it that my first attempt to press the weight went flat. Gathered up my reserves and hit the second attempt just fine, but this is where things got interesting.
I can only speculate what happened psychologically, and my thought is that I got really upset with myself over missing the press command and just sort of melted down, because once I got the dumbbell over head I flew into a rage. It’s still crazy for me sitting here the next morning to think about, but I was legitimately angry about something and I still can’t quite figure out what, but it manifested in me completely abandoning the gameplan on the spot and being absolutely furious at the fire hydrant. I did not give a shit about technique, and just wanted to show dominance over it, so I grabbed it, threw it up to my shoulders and pressed in the dumbest way I probably could have. By the grace of god, the judge gave me a down command the second I lost my grip on the fire hydrant, so I just let it slip through my fingers and went to the keg.
I was still in the same state of fugue when I reached the keg, but thankfully I was realistic about my lack of coordination and trained all my keg work to be about brute strength rather than technique. I did not lap and roll the keg up, but instead just ripped it off the floor to my chest and pressed it. I threw it to the floor and really had to calm myself down, because I was still pissed off over something I couldn’t figure out, but I ended up taking 3rd out of 7, which is a great showing for me. Upon reviewing the video and hearing the jeers of my fellow competitors, I used pretty much zero leg drive the whole time, which is pretty badass, but also means I’m losing time by strict pressing. I keep training leg drive in my training, but I imagine that when the chips hit the floor, I go back to what I’m good at. Still, was feeling good after this event.
LAST MAN STANDING TIRE DEADLIFT
This event took forever, as I was warned they usually do. We did 20lb jumps from 440-520, and 40lb jumps from there. If you know me, you know this is my event, so not a whole lot to write up. I did employ some psychological warfare, and made a conscious effort to remain as calm, collected and bored as possible every time I pulled. I wanted everyone else to know that their efforts were futile, and that they should just quit because I could do this all day. A little cocky, but whatever, if you got it flaunt it.
I DID ensure to strap in for every single set. No points for style here, and I wanted to save my grip for the contest as much as I could.
In the end, it came down to me and one other competitor. We both got up to 680, which he managed with probably the most magical and gravity defying hitch I have ever seen in my life. I am nothing but jealous about it. I pulled a pretty smooth 680, but psyched myself up for it pretty hard since it was down to the wire. When 720 came around, the other guy withdrew and I thought I had a decent shot at it. However, being expended from the previous effort, I went to pull, got the weight a few inches off the ground and felt the sensation of something separating in my mid-back. It wasn’t worth slipping a disk, so I settled with sharing first place. Not exactly how I wanted it to go, but still, I got some points, and at this point I was second overall in the standings.
YOKE WALK
Did no training for this, have nothing close to the implement. Gameplan was “be stronger than everyone else”. Amazingly, that worked, because even though it was only 550lbs, this Yoke just SUCKED. I don’t know what it was, but every second it was on my back I felt like I was being crucified. I felt like I had a ton of drops and was making no progress, but looking at the video I actually only dropped 3 or 4 times and got pretty far between drops. I think what helped me compared to other competitors was simply SOME implement experience (definitely saw a few first time yokes out there) and my willingness to endure more misery, as I would quickly get back under the bar every time it set down. I probably had the slowest time among those who completed the course, but since that was me and 2 other guys, I got 3rd again. This put me in second overall by 4.5 points, trailing first by 4 points, so pretty wide margins all around.
One thing I did take away from this is that I was very uncomfortable having weight on my neck, and I think this stems from the fact that I haven’t been hitting the safety squat bar as much as I used to. It’s a great piece of equipment and I credit the majority of my success with it, so I need to get it back into my routine. It should also help my dead climb back up.
TIRE FLIP
No training on this one, came into it cocky thinking that my deadlift strength would payoff. Looking at the video though, I was moving slow. In the future, can’t be wasting time waiting for the tire to fall. Soon as I flip it, set up for the next one. Technique sucked too, need to be able to one shot it each time. I also dropped it at the end of the event, and had I been better with my technique I would’ve closed the gap on time. I took 5th on this, getting beaten out by a 10th of a second by 4th place. Was still in second here, now at 19.5 points with third at 16.
LOADING MEDLEY
Used some new tacky on this, which seems like a dumb idea considering the last time I botched stones was because I used new equipment, but things actually worked out well. Prior to the contest I looked up what the weather was going to be like, noticed it was going to be cold, and picked up some Elite cold weather tacky. The rest of the internet seemed to dislike the stuff and prefer spider tack, but by the time stones rolled around, no one’s spider tack was working, while the elite (though incredible tough to work with) was plenty sticky. It definitely has my endorsement.
That aside, the event changed day of the contest, and instead 2 atlas stones and 2 natural stones, we were loading a 240lb atlas stone, 250lb natural stone, 275lb sandbag and 310lb atlas stone. Once again, all that time at my in-laws with a sandbag was going to pay off. Life works out funny sometimes.
First stone was no real issue. Lapped it this time instead of trying to one shot it. Natural stone I was dumb on, and tried to grab it like an atlas stone instead of considering the design of it. Grabbed it at the front instead of the back, and it fell backwards out of my hands. Regripped and one shotted it.
The sandbag had a few interesting factors. Second I was second overall, 5 other guys had a crack at it, so it was covered in tacky and actually stuck to the floor, so I had to break the grip of the tacky first. Secondly, one of the volunteer loaders was way in my space while I was trying to work with this, so I had to shove him out of the way with the sandbag to get myself some space to work with. After that though, it wasn’t as bad as I thought. Got it in my lap, inched up to the platform, used it to brace the bag, and loaded it.
The 310 stone was a disaster. When I went to pick it up, I noticed it was incredibly slipper and smooth. Then I looked at my forearms and realized that this stone was covered in dirt, and now, so were my forearms. So my tacky was pretty much worthless at this point, and I tried every way I could to get a grip on this stone. I tried getting my hands under it, my shins against it, bear hugging it, front squatting it, etc. If I could have hacky sacked it up, I would have. It just wasn’t happening. Sprained my right lat slightly toward the end and just about gave up, but figured f**k it and kept going until the whistle blew. No idea what my placing was on the event, but I did reasonable well, and enough for second overall.
I have another contest in Feb, but it has some very similar events. In all honesty, this contest was just supposed to be a tune up to get me ready for that one, but after this showing, I may just do the Feb one for fun. Either way, still a great experience.
“A VERY HEAVY NEW YEAR 2015” WRITE UP
Just completed my 4th strongman comp and ended up placing second. This is the first time I’ve placed in a comp, and placing this high is just amazing. Everything really seemed to come together, and it looks like a lot of the lessons I’ve learned from previous competitions/comp experience really shined through. My training paid off as well, and that’s while training at home by myself with limited equipment first thing in the morning. While some things are still fresh in my head I want to get them down.
PRESS MEDLEY
Implements for this event were a 225lb axle w/tires, 115lb circus dumbbell, 165lb keg and a “mystery object” that turned out to be a fire hydrant. The mystery object was originally supposed to be a sandbag. I took 2 weeks of vacation before the comp to visit my in-laws and didn’t want to pack a whole bunch of gear to train with, so I threw a 150lb sandbag in my car only to find out they were cutting it out of the comp. I was pissed at the time, but I think all the time I spent training with the sandbag just got me good at cleaning and pressing awkward objects anyway, so it was a net gain.
I came into this with a gameplan of hitting the axle first, then the dumbbell, then the keg, then the fire hydrant. Thought process was that the axle was the heaviest and required the most technique, the dumbbell required technique, the keg just required me to hulk the weight up and I had a chance to train with it before the comp and the fire hydrant was a crapshoot, so I would save it for last in case I couldn’t press it. That way, I would have at least a fast 3 implement time should I fail on the 4th.
When the event started, I was actually caught off guard by how easily I cleaned the axle. Cleaning is never my strong suit, and every person before me had to continental the weight up, but I just threw it up to my shoulders. In retrospect, my ghetto axle at home is harder to work with than the comp ones because it is thicker and has no knurling at all, so I think that’s what made this so much easier. However, it ended up slowing me down a little because I was anticipating more of fight. My leg drive also fell apart as a result, but I can still press 225 strict just fine. Lesson learned here: anticipate success rather than failure.
Moved on to the circus dumbbell and made a rookie mistake: I went back to powerlifter mode and waited for a press command. It was only a second, but it did throw off my rhythm and made it that my first attempt to press the weight went flat. Gathered up my reserves and hit the second attempt just fine, but this is where things got interesting.
I can only speculate what happened psychologically, and my thought is that I got really upset with myself over missing the press command and just sort of melted down, because once I got the dumbbell over head I flew into a rage. It’s still crazy for me sitting here the next morning to think about, but I was legitimately angry about something and I still can’t quite figure out what, but it manifested in me completely abandoning the gameplan on the spot and being absolutely furious at the fire hydrant. I did not give a shit about technique, and just wanted to show dominance over it, so I grabbed it, threw it up to my shoulders and pressed in the dumbest way I probably could have. By the grace of god, the judge gave me a down command the second I lost my grip on the fire hydrant, so I just let it slip through my fingers and went to the keg.
I was still in the same state of fugue when I reached the keg, but thankfully I was realistic about my lack of coordination and trained all my keg work to be about brute strength rather than technique. I did not lap and roll the keg up, but instead just ripped it off the floor to my chest and pressed it. I threw it to the floor and really had to calm myself down, because I was still pissed off over something I couldn’t figure out, but I ended up taking 3rd out of 7, which is a great showing for me. Upon reviewing the video and hearing the jeers of my fellow competitors, I used pretty much zero leg drive the whole time, which is pretty badass, but also means I’m losing time by strict pressing. I keep training leg drive in my training, but I imagine that when the chips hit the floor, I go back to what I’m good at. Still, was feeling good after this event.
LAST MAN STANDING TIRE DEADLIFT
This event took forever, as I was warned they usually do. We did 20lb jumps from 440-520, and 40lb jumps from there. If you know me, you know this is my event, so not a whole lot to write up. I did employ some psychological warfare, and made a conscious effort to remain as calm, collected and bored as possible every time I pulled. I wanted everyone else to know that their efforts were futile, and that they should just quit because I could do this all day. A little cocky, but whatever, if you got it flaunt it.
I DID ensure to strap in for every single set. No points for style here, and I wanted to save my grip for the contest as much as I could.
In the end, it came down to me and one other competitor. We both got up to 680, which he managed with probably the most magical and gravity defying hitch I have ever seen in my life. I am nothing but jealous about it. I pulled a pretty smooth 680, but psyched myself up for it pretty hard since it was down to the wire. When 720 came around, the other guy withdrew and I thought I had a decent shot at it. However, being expended from the previous effort, I went to pull, got the weight a few inches off the ground and felt the sensation of something separating in my mid-back. It wasn’t worth slipping a disk, so I settled with sharing first place. Not exactly how I wanted it to go, but still, I got some points, and at this point I was second overall in the standings.
YOKE WALK
Did no training for this, have nothing close to the implement. Gameplan was “be stronger than everyone else”. Amazingly, that worked, because even though it was only 550lbs, this Yoke just SUCKED. I don’t know what it was, but every second it was on my back I felt like I was being crucified. I felt like I had a ton of drops and was making no progress, but looking at the video I actually only dropped 3 or 4 times and got pretty far between drops. I think what helped me compared to other competitors was simply SOME implement experience (definitely saw a few first time yokes out there) and my willingness to endure more misery, as I would quickly get back under the bar every time it set down. I probably had the slowest time among those who completed the course, but since that was me and 2 other guys, I got 3rd again. This put me in second overall by 4.5 points, trailing first by 4 points, so pretty wide margins all around.
One thing I did take away from this is that I was very uncomfortable having weight on my neck, and I think this stems from the fact that I haven’t been hitting the safety squat bar as much as I used to. It’s a great piece of equipment and I credit the majority of my success with it, so I need to get it back into my routine. It should also help my dead climb back up.
TIRE FLIP
No training on this one, came into it cocky thinking that my deadlift strength would payoff. Looking at the video though, I was moving slow. In the future, can’t be wasting time waiting for the tire to fall. Soon as I flip it, set up for the next one. Technique sucked too, need to be able to one shot it each time. I also dropped it at the end of the event, and had I been better with my technique I would’ve closed the gap on time. I took 5th on this, getting beaten out by a 10th of a second by 4th place. Was still in second here, now at 19.5 points with third at 16.
LOADING MEDLEY
Used some new tacky on this, which seems like a dumb idea considering the last time I botched stones was because I used new equipment, but things actually worked out well. Prior to the contest I looked up what the weather was going to be like, noticed it was going to be cold, and picked up some Elite cold weather tacky. The rest of the internet seemed to dislike the stuff and prefer spider tack, but by the time stones rolled around, no one’s spider tack was working, while the elite (though incredible tough to work with) was plenty sticky. It definitely has my endorsement.
That aside, the event changed day of the contest, and instead 2 atlas stones and 2 natural stones, we were loading a 240lb atlas stone, 250lb natural stone, 275lb sandbag and 310lb atlas stone. Once again, all that time at my in-laws with a sandbag was going to pay off. Life works out funny sometimes.
First stone was no real issue. Lapped it this time instead of trying to one shot it. Natural stone I was dumb on, and tried to grab it like an atlas stone instead of considering the design of it. Grabbed it at the front instead of the back, and it fell backwards out of my hands. Regripped and one shotted it.
The sandbag had a few interesting factors. Second I was second overall, 5 other guys had a crack at it, so it was covered in tacky and actually stuck to the floor, so I had to break the grip of the tacky first. Secondly, one of the volunteer loaders was way in my space while I was trying to work with this, so I had to shove him out of the way with the sandbag to get myself some space to work with. After that though, it wasn’t as bad as I thought. Got it in my lap, inched up to the platform, used it to brace the bag, and loaded it.
The 310 stone was a disaster. When I went to pick it up, I noticed it was incredibly slipper and smooth. Then I looked at my forearms and realized that this stone was covered in dirt, and now, so were my forearms. So my tacky was pretty much worthless at this point, and I tried every way I could to get a grip on this stone. I tried getting my hands under it, my shins against it, bear hugging it, front squatting it, etc. If I could have hacky sacked it up, I would have. It just wasn’t happening. Sprained my right lat slightly toward the end and just about gave up, but figured f**k it and kept going until the whistle blew. No idea what my placing was on the event, but I did reasonable well, and enough for second overall.
I have another contest in Feb, but it has some very similar events. In all honesty, this contest was just supposed to be a tune up to get me ready for that one, but after this showing, I may just do the Feb one for fun. Either way, still a great experience.
Monday, January 5, 2015
Sunday, January 4, 2015
Training Log: Entry 1775
Axle clean and press
Worked up to 2x1x225
Notes: Tried out the continental clean for warm-ups, and though I got a handle on the technique, I couldn't get 210 off my belly. Decided to go for broke and just clean the damn thing, and it went up fast and smooth. I tried again to see if it was just a fluke, and still no issues. Feeling good about comp day. Been training this off of a 7 mat height to simulate the tires, biggest takeaway that I can't really build momentum off the floor. The press was super easy as well.
Keg clean and press
Worked up to a set of 3
Notes: Got the technique figures out again. Was overthining it before. Biggest takeaway is to get both hands as far away from me as possible at the start to get the keg rotated up my chest. If I set up right. it's super easy.
Squats 405
1x19
Notes: Was going for 20, but the 19th took everything out of me. Last heavy squat workout before the comp. Will go back to my current working protocol when I get back to training.
Back from 2 weeks of vacation and weight is no worse for wear. Should be good for weigh in day.
Axle clean and press
Worked up to 2x1x225
Notes: Tried out the continental clean for warm-ups, and though I got a handle on the technique, I couldn't get 210 off my belly. Decided to go for broke and just clean the damn thing, and it went up fast and smooth. I tried again to see if it was just a fluke, and still no issues. Feeling good about comp day. Been training this off of a 7 mat height to simulate the tires, biggest takeaway that I can't really build momentum off the floor. The press was super easy as well.
Keg clean and press
Worked up to a set of 3
Notes: Got the technique figures out again. Was overthining it before. Biggest takeaway is to get both hands as far away from me as possible at the start to get the keg rotated up my chest. If I set up right. it's super easy.
Squats 405
1x19
Notes: Was going for 20, but the 19th took everything out of me. Last heavy squat workout before the comp. Will go back to my current working protocol when I get back to training.
Back from 2 weeks of vacation and weight is no worse for wear. Should be good for weigh in day.
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