So now I have a plan and it means I'm doing SOMETHING every single day. If I want to put serious effort into my training sets I need to put serious effort into my recovery...so I began on Saturday night, talked to Matt Ladewski about ten dozen times, and have my plan of action on paper.
Saturday: Active Recovery and Therapy
Sunday: Strongman Events
Monday: Therapy Work
Tuesday: Therapy and Active Recovery
Wednesday: Powerlifting (squat and bench rotation, deadlift by ear)
Thursday: Therapy and Active Recovery
Friday: Weightlifting
A lot of rotational work on styles of training, percents, bands/chains/straight weight, box, SlingShot, speed/max effort, etc...comes into play over the next several weeks but everything is now focused on "the little things". Accessory work, my injuries, and NOT GETTING HURT!
Sunday's Plan: DON'T GET HURT! Walk away without an injury. If I could manage to do that then my job was done and I'm back on the road to Masters Strongman in 2017. Yes, I said it.
After Pre-Hab and Therapy
Farmers Walk
145's x 2 sets
215's x 50' x 2 sets (slow but my back is painfully tight)
Yoke Walk
350 x 50' x 2 sets
440 x 50' x 2 sets
530 x 50'
Atlas Stones
165 x 1
185 x 1
190 x 1
230 x 2, Recent PR
The Church Bells started ringing so I rolled over the 245 stone
245 x 1, Recent PR
Log Press
60 kg x 5 x 2 sets strict
80 kg x 5 strict
80 x 3 strict
100 / 220 x 3 strict
120 / 264 x 1 push press
---first time touching the log in over 1 year, being very cautious
SS Yoke Bar GMs, Yoke Height
242 x 5
+ light bands x 5
+ light bands x 3
wide stance x 5
Deadlift
275 lbs + 140 lbs chains x 2 x 5 sets
Dbell Rows: 3 sets
Rotator Cuffs: 4 sets
Abs: 2 sets
GHR: 2 sets
I sat in the gym for a while and then I drove home. You don't know what this means to me. I think that I cried the entire drive home I was so emotional. The smell of neoprene, tacky, baby oil, wd-40, sweat, chalk, blood, and exhaustion. I felt 10 years younger.
