October 20, 2025 – Week 8, Day 1

Dynamic Warm Up

Axle Clean and Push Presses (one clean)
46x8
76x5
106x3
136x2
166x1
196x1
226x1
256x1
256x1
256x1
256x0 (missed press)
256x1
256x1
256x1

Breathing Pause 12” Log Incline Bench Presses (2 second eccentrics)
90x3
125x3
160x3
190x5
190x5
190x5
190x5

Alternating + Together Dumbbell Floor Presses
70’sx10(1/1/1)
70’sx10(1/1/1)
70’sx10(1/1/1)
70’sx10(1/1/1)

Half Kneeling Neutral Grip Bottoms Up Kettlebell Presses/Spanish Squats (15 seconds unassisted, 15 seconds assisted)
20x6/6 – bwx15 (assisted)
20x12/12 – bwx15/15 seconds
20x12/12 – bwx15/15 seconds
20x12/12 – bwx15/15 seconds

Single Arm Dumbbell Rows/Band Single Leg Seated Leg Extensions (first 10 with 2 seconds pauses)
112x3/3
140x8/8 -- mb+10x10+10/10+10
140x8/8 -- mb+10x10+10/10+10
140x8/8 -- mb+10x10+10/10+10
140x8/8 -- mb+10x10+10/10+10

Stretching

Comments: Weight down a bit again with being under 260lbs. As long as I’m not going under 255lbs and losing strength/leverages, I’m ok. I did wish I had another three day weekend as it just seems to be uncomfortable with this work schedule after being used to telework stuff for the past 5yrs. I had a feeling this session would take a long time just from how things were last week and this did appear to be more volume on stuff. Lower abs weren’t really sore now and I didn’t feel like stuff was as sore from the erg row stuff this time around. But still a bit cautious with my knees here and upper arms from log cleans. And doing all this in the dark essentially. Foam rolling to start things off. Honestly not too bad but definitely noticeable with the quads for the right leg. Neck rehab stuff followed by some movement prep for the knees and ankles. Did the usual stretching after that. Didn’t need to double it this time. And then it was time to train. Axle up first. I knew this would be here again with a clean and press (one could hope lol) and I had a feeling that the suggested thing was going to be 250-255lbs for singles. 240lbs had moved well enough and this had been the case with the prep for worlds having the next week be about the same weight. Hope being that I could string the workouts together. I had not needed to worry about two clean and press sessions at that time either. Plan for the day was 6 singles with the selected weight. I just went with 256lbs with my 26lbs axle having it start with 10lbs bumper plates. I’m fairly certain my patio under the rubber stall mats is gravel at this point. I was anxious here in that the last time I approached this weight was at worlds in warm ups and I missed it. My last warm up wasn’t exactly inspiring. I was quite worried that I’d screw this up. What seems to work best is to get a good pull and move fast from the catch on the belt to pop up to the shoulders. Slowed down seems to be where the movement dies for me. First lift went up well enough. Clean felt crisp and a little shakey on the leg drive going into the dip. Ok, good start. Second one the clean was about the same but I had to do a double take with feeling comfortable for the press to be initiated. I made sure after that to make sure the weight clamps were even as it had shifted slightly after the first rep. Third rep ended up being the best rep of the day here and had me confident. Which lead to the fourth lift attempt. The clean didn’t catch quite as high and I had to walk forward to catch it and that just seemed to screw everything up for me with the press. My right foot slipped on me with the first attempt at the press and I had get my balance and then trying a second time I got the same feeling as my second set with the weight not feeling secure going into the dip so another double take there. All that really sapped the momentum and I couldn’t get the press. Frustrating but I knew this was a form issue and just need to walk it off and take a rest period to come back. Obviously if after that if it was another miss, I’d be calling it there. The second attempt at the fourth single did go up. Clean fine but press had me going a bit forward to catch it. Penultimate set the clean got a little botched in the rack as I didn’t quite catch it and had to get my hands under it in the rack so I was a bit worried as last time I had to fiddle with weight in the rack position I had a miss but it ended up being a very strong and powerful press this time. One more to go. Not the best rep but it got up there. Did some walking in place with the weight overhead for dominance. Survived another overhead event session. Had to put stuff away from that to setup things for the pause log incline presses. Still same plan here with the breath pause and eccentrics with same weight as last time but adding a set. I wasn’t feeling as strong here as I was last week. My right shoulder was feeling a little tense/ache from the axle stuff potentially as well as doing log two days ago with clean and press. My hope here was that I’d be able to handle this and that I’d feel better as I went at least with the shoulder. That did seem to be the case and these did feel pretty strong. Into the garage for the alternating floor presses with dumbbells. Same weight as it has been and same reps but another set added on. Volume the name of the game I guess. Right shoulder feeling a little wonky did have things not quite as coordinated but it did feel like by the end that it was feeling ok and calming down on me. But man are these getting exhausting. Moving on to the supersets and the first one had a change. So still half kneeling pressing and Spanish squats but changes to both in intent and variation. So with the half kneeling presses, I’m to do them now with kettlebell and do that bottom’s up style. IE, inverted so balancing the kettlebell. I have 10lbs and 15lbs kettlebells (the 10’s are metal, the 15’s plastic and sand) and a loadable handle. Plan was 3x12. I was not expecting the balance on my wrists to be so challenging. My left side was having a harder time with it vs my right side. I ended up using only 20lbs here. These weren’t taking on my shoulders. Left side had a doozy of a time on the second set getting that last rep as kept losing it. I know my loadable handle increases the awkwardness I’m sure. Spanish squats also adjusted. Instead of set time on the assisted style, attempting to get me doing these unassisted with then doing time assisted. I feel I’m still a long way off here as these tend to take a good bit of effort to have my knees ready to handle them and then get myself coordinated. 15 seconds without the rope assist and 15 seconds with it. The without assist I’m really leaning forward and I can’t mimic the form with the rope to lean back. These being less taxing overall did mean I could go from one to the other back to back without needing to take rests like some of the supersets and trisets need. No changes to the new superset of one arm dumbbell rows and the some paused and some not leg extensions. Plan being same weight and reps but four sets this time. With the row, I did add 5lbs to it just because. I tend to adapt to rows quick enough and it seemed to be fine there. The leg extensions weren’t as bad I think as last time as far as not having waterlogged ankle weights. But I was antsy to get things done as it was really late. My knees didn’t seem to be so annoyed this time around. Just have to be mindful of placement on the movement. Put stuff away and had a later dinner before stretching.