October 22, 2025 – Week 8, Day 2

Dynamic Warm Up

Axle Deadlifts (straps)
121x5
171x5
211x3
261x3
301x2
351x2
391x1
441x2
441x2
441x2
441x2
441x2

Safety Squat Bar Front Box Squats (21”)
65x6
115x5
155x4
205x3
245x2
275x6
275x6
275x6
275x6

Snatch Grip Romanian Deadlifts (straps)/Paused Pull Ups (1 second)/Lying Band Leg Curls (first 10 with 3 seconds pauses)
245x3/bwx3 (no pauses)/(2)mmbx3+3
335x8/bwx8/(2)mmbx10+10
335x8/bwx8/(2)mmbx10+10
335x8/bwx8/(2)mmbx10+10
335x8/bwx8/(2)mmbx10+10

Sandbag Carries
225x50’
225x50’
225x50’
225x50’
225x50’

Stretching

Comments: After work Tuesday I started to feel like allergies were hitting or I was getting a cold. I’d rather that didn’t happen. I was feeling some stuff in the shoulders and elbows/triceps (soreness) and took Dayquil to hopefully give myself a fighting chance. I was hoping I was good but regretted not taking an allergy pill before heading out the door (only nasal spray) as I was feeling off all day. I was seriously considering just taking the day off from training after work and just doing this workout the next day so I could rest. But I figured that even doing that was probably just going to impact recovery for other stuff. So I told myself that if taking an allergy pill when I got home from work and doing my soft tissue work had me feeling a little better, I’d push on through the workout. So here we are. Foam rolling was fine, just needed more on the right quad compared to other stuff. Rehab stuff for neck continues to be helpful. Been keeping in the calf and tib raises with some glute activation work as it has seemed to be good for me. Seemed to feel a little better compared to last week. Did my normal stretching before moving on to training. Axle deadlifts again. These had felt a good bit better last time and I was kind of looking forward to them but that was before I felt worn down with whatever was making me tired. Plan was to do 440lbs for 5x2. I’d say as far as how weights felt, this was not as good as last week but better than the week before that. Start of these didn’t seem to be the best here this time around as seemed to feel a bit more back then I’d like. The allergy meds and whatever I had with my breathing did have it feel like a bit more pressure but it seemed to move well enough here. And not belt malfunction this time around (though jinxed myself later lol). While feeling decently heavy, they moved well enough and I didn’t need to take long breaks to recover. It was pretty much just my usual walking so not much over 90 seconds and ready to go. I did enjoy myself despite the congestion with doing some air guitar before the first set. Put stuff away and rehydrated while setting up for the next thing; front box squats with the ssb. These had been fucking rough last week. The added ROM with a lower box height as well as the reps being more than 3 had these become quite taxing. I was adding in a longer rest last time too to get through this. But despite that, I was hoping these would be better. Even with the whatever. Plan was same weight as last time but for four sets this time around. With how squats seem to go for me with changes, usually I get better as I go with them and usually I improve from the previous session. I was even wondering if this would be easy enough to add a little weight to it. Now the good news is that my knees ached a good bit less on these. But these were still quite challenging getting to depth. So I stuck to the actual plan of 275x4x6 as written. I was able to pick up my pace here with rest periods and time between reps with recovery to do the next rep. So that is certainly progress for me there. I didn’t need a fan this session for the gym with how cool it was and I got myself pretty warm here. Another brief respite to get some fluids in before doing the triset. Same as last week with weights, exercises and reps but now doing it for four times around instead of three. So I knew this was probably going to get pretty draining, especially with how I was feeling. Snatch grip rdls felt a little heavy at the start but seemed to stay consistent. Last set I had the cursed belt malfunction and did most of the set without it as it dangled there uselessly. But also shows I can handle this weight fine I guess. I was more nervous about the pull ups as these are challenging. The first two sets went about as well as they could and third set was tough but doable. Last set though was really tough and barely got the last rep after having to stand up and reset to get it. The hamstring curls were pretty all things considered. It was getting pretty late so I tried to get things setup for sandbag carries to finish off the evening. Going to make sure these showed up on camera this time around. No changes to last time with same weight and sets. Advised to think speed and move quickly. There is still a lag from picking up to moving with it. Down the street and up the street there is also about 1 second difference between times there. But it does seem like that I was moving a bit better compared to two weeks ago going from video at least. The speed was increasing each set (odds being up the street and evens down the street). Right knee was a bit sore from that but seemed to be fine after I was done. Put stuff away and finally time to eat. Stretched, cleaned up and went to bed after taking some more Dayquil.