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Spud’s Training
June 26, 2019
- 4 or 5 10 min walks
- Light leg training with Mondo leg press. Used the option for two legs but each leg is individual tracking. It is terrible but you get to see where you push more from. Worked up to 4×8
- Reverse Hypers 4 pre, 2 post
- Double Conventional swings worked up to 106sx 5 reps
- Been doing a light Wed to save it for Saturday training but this week was also video week where I dressed up in a unicorn tank top and runner shorts. This video was a sweating with the spud segment. For the video I set up a strongman medley outside that was terrible:
- Yoke carry with our swing set straps and new safety squat strap after each of the medley runs which consisted of :
- Tire carry with farmers handles
- Car Carry strap with 270lb total
- Tug of War sled strap for drags
Sprint-ish back after each event. 100% awful. Probably one of the worse ever plans. Cramped in the hams and adds the rest.
June 27, 2019
(3) 10 min walks
June 28, 2019
- Activations with the tim tam
- Light upper recovery.
- Micro band pull-aparts 300 reps
- Monster mini standing rows/pulls 300
- Shoulder Rok 100 reps each way
- Fat bell press 3×100
- Assisted dips 200
June 29, 2019
Activations with the Tim Tam
Floor pulls with the White Rhino Bandbell Bar. 5 x3 conventional, 5×3 sumo. Did a lower eccentric touch and go with all sets. 1×3 at 5 and half plates. Used the Squat buddy and Hatfield strap on the sumo. Plan was to be sorta of speedy with the white rhino bar but it was so so on the speed part. Happy with the workload on this.
Reverse hypers 4 pre, 3 post x 12 per set
(1) 10 min walk prior, combined 20 min walk after training to get my 3 10s in.
June 30, 2019
(1) 20 min walk and (1) 10 min walk after training
Non-eventful bench action. Shoulder is angry and told me so when I started benching with the bandbell bar today. Managed 5×3 with 3 plates, 2×3 with 30 more pounds. Ended with 3 and half plates for 2×4
Broke out the Rhino bandbell bar for 4 board presses with close grip. 3 and half plates for 2×5, 4 plates x5, 4 and half plates for one. Capped it there for shoulder’s sake. Ha!
July 1, 2019
(3) 10 mins walks.
Tim Tam activations and lots of BT on the arms and pecs. Still beat up from Fri, Sat and Sun. Not sure if we sprain some things or not. No bruising yet but it is only a day. Tomorrow will know. Was going do some accessory work but capped that off until probably tomorrow and see how it looks.
July 3, 2019
- Activations with the Tim Tam
- Back Stuff machine rows 8×12 and seated Mag grip rows 5×10
- Super close hack squat flaring knees out. Worked on tempo on eccentric side. 5×6
- Wide stance suspended GMs with light touch and go at bottom. 4×6
- Reverse Hypers 3×10
Still ginger loading and avoiding much shoulder or arm integration in the lift. May try some pressing tomorrow or Friday Am
July 2, 2019
30 mins early walk
July 4, 2019
Candy Cardio 3 laps descending weight on sled each lap. 2 plates, 1.5 plates and 1 plate laps. 1 lap walk off/Recovery. I call it candy cardio as the name gives it away but due to large quantities on both Wed night and Thursday. Candy Cardio is generally punishment for this bad behavior but lately my BP has been a touch high so I figured I would throw this in to. Been thinkin’ of adding in a hard session once a week anyhow but really wanted to make sure I gave the 3 10 mins walks a day a fair shot solely on its own. I plan to continue these, just add in one hard session. So, this took about an hour to knock down on the 4th. Put on my KC Royals Drunk hat and partied down.
July 5, 2019
- 10 min walk and 20 min walk
- Activations with the Tim Tam
- Back hammer row 4 sets
- Used lightning to do a machine pendlay-ish dead rows. 6×8
- Decline press with bandbell 4×10
- Hammer incline 6 sets x 8 with 6 sec tempo and hold
- Suspension pushup and flyes 2×8 each
Just trying to work the boobs a bit and not blow them up. Hoping I am going to be able to turn it up a bit tomorrow and Sunday.
July 6, 2019
- Activations with the Tim Tam
- Reverse hypers 4 x12
- Box squat with duffalo bar. Worked up to 565×3.
- Hatfield Strap RDLs 365x4x2 sets of complete suck.
- (1) 30 min walk
(3) 10 min walks
July 7, 2019
- Activations with Tim Tam, compression band work. Pre and post
- Reverse hypers 4×12
- Bench with monster mini. Plate with softee pads for 5×5, 185 x3x2 sets.
- 4 board with white rhino. Lots of reps ending with 4 plates x3
- (1) 40 min walk, (1) 20 min walk
July 8, 2019
Lots of activations and some gut tempering. Beat up from weekend training so Monday is turning into a giant recovery day weekly. Finally got some bruising on my pec confirming some slight tearing. Will continue the wet nurse routine on it.
- 10 min walk, (1) 20 min walk
July 9, 2019
- 30 min walk
July 10, 2019
(2) 10 min. walks
Light back work:
- 6×10 assisted pullup
- 6×10 1 arm cable low row
- Pendlay rows with dumbell bumper plates (about 4 inches lower start) 245x5x 3 sets
- Body master machine squat with bands 3 blue and 1 green per side. Worked up to 3 plates x5 reps
- 1 prowler push with 25 an arm (did this after squats)
- 2×12 reverse hypers
July 11, 2019
- (1) 30 min walk
- 3 laps upper body sled
July 12 – 16th, 2019
25 min walks daily while out of town
July 18, 2019
- 20 min walk and (1) 10 min
Same on bench press 4 sets
July 19, 2019
(3) 10 min walks
Very light fat bell press for time with overhead triceps extensions. I also included 6 or 8 sets back to belly breathing while doing reps. Worked on pauses all throughout lift. About 1 and 1/2 to 2 min sets for 6 or 8 sets.
Bench press same 4 sets for time with multiple pauses during set
I used the new ab straps to do some assisted and non-assisted pull ups. Not my forte but worked on them nonetheless.
July 20, 2019
I started with a 30 min walk.
I did a lot of specific activations to check firing patterns and breathing. More on this later.
I was going to work on some kind of lifting to get back into the breathing while training. All week been practicing with a small amount of water held in my mouth to keep me breathing through the nose. It is pretty dramatic the recovery improvement and additionally the nasal breathing gets more diaphragm working.
It was only Mike and me training and he wanted to do some yoke walks. I talked him into some shitty car carry strap walk. A yoke carry of some sorts I would call it but different. Here are my sets:
- Two 35 yard walks with 270
- Two 35 yard walk-1 with 370, drop set to 270
- Three 35 yard walks- 1 with 470lb, 1 with 370lb, 1 with 270lb
We then pulled out the new stretcher sled and loaded it with 300 lbs. (reminds me of the old 300 lbs chain drag except worse.)
- Three 35 yard drags with half backwards and half forwards. Tried some wide stance and some close stance on the forwards on
Held the water in the entire time which really forced the air down solidifying my body.
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