May 18, 2026 – Week 6, Day 1

Dynamic Warm Up

Superman Holds (5 seconds)
PVCx3
PVCx3
PVCx3

Chest Supported Dumbbell I/T’s
12’sx10/10
12’sx10/10

12” Log Clean and Push Presses (clean every rep)
90x5
120x3
150x2
180x2
210x1
230x1
250x2
200x3
200x3

Double Paused Circus Dumbbell Clean and Presses (left side only, 1 second dip and catch)
50x3
75x2
100x1
125x2
125x2
125x2
125x2

12” Log Floor Presses/Banded Deadbugs
140x5
190x3
230x8 – mbx10/10
230x8 – mbx10/10
230x8 – mbx10/10
230x8 – mbx10/10

Seated Dumbbell Rear Delt Flyes
10’sx20
10’sx20
10’sx20

Stretching

Comments: Weight back up about 3lbs. Not sure what this little yoyoing is. But I feel with whatever that is, the heat wave the came through took care of it. I had to drink some intraworkout stuff while helping my sister train on Sunday and figured it didn’t make sense to try and go for a walk. Wait until it passes Thursday. Especially with being in office rotation. I was fully expecting the office to not have the AC working so well but it actually was fine. All events now known (weights, distances and order) and just waiting on the little details of rules for stuff. Some things a little heavier than I was thinking while other stuff was right on the money. I knew the training would need to change to accommodate stuff compared to even last week. With it being a record high today, I was not looking forward to this one. Fans on and prepared to swap out a shirt every exercise as needed. I did not need a lot of soft tissue work to start things off. I was surprised by that as my lower back and hips felt quite stiff and tense. Maybe not going for a walk did that but I felt like little was needed. Maybe I was anxious to get to training. It tends to take me a bit to get going Day 1 on the in office rotation with commute and then trying to get the training figured out. Neck rehab was fine. Lower body stretches followed up with a dead hang to decompress. More changes to this session. Session started off the same as last week with the PVC pipe exercise. I didn’t film these again as treating these as warming up. Again, rested about 30 seconds between sets. Takes a bit for everything to feel good and ready as far as the lower body waking up on these. Then it was the ITs. Same weight and reps as last week but dropped a letter so only 20 reps vs the 30 reps. I figured I could get through these quicker and be less fatigued compared to last week. It makes sense to start dropping some stuff as getting into more event specific stuff. These felt fine enough. SO far, the heat wasn’t getting to me. But these had been inside the garage and house. Not so lucky for the majority of the session. Log clean and press was expected. We got the weights for the log at worlds and I’m bit off for even the lighter log (286.5lbs/130kgs). So plan for the session was to “see where I was” and go from there. And what that meant was work up to a 2rm (RPE 9-9.5) and then take 20% off that for 2x2-3. Seeing as my expectations for this would likely have my down sets lighter than my triples last week, I figured that would be triples there. Put on a fresh shirt and put on the outside fan to get at it. I’m not sure if it was the heat but things were not feeling as crisp as I’d have liked them compared to last week. I was trying to not have my head go through so soon on these. 230lbs did not feel great. It felt like log was out in front of me in the rack position and it felt rough. Like this was where I was to stay today kind of thing. And it made me sick. I should be stronger than this. I’ve not done more than 225lbs on log in over a year. I think my hope was that fear of failure would motivate me to be able to do at least 10lbs more if I put everything into it. But figured I’d stick with my plan and go for 250lbs. I did this as a hail mary thing as I switched back to my oly shoes to see if that did anything. Still felt heavy but I went for it and it was a grinder of a lift. I took a moment to decide if that was too much today to double or if I needed to just get on with it. Took about 30 seconds for me to decide to go for the second rep and I think that I started to remember what to do on this movement with the oly shoes. Lean back and adjust my base/foot stance so I can be stable to press. I definitely had been fatigued from the heat and the grinder of the first rep but this second rep went up smoother. So relief there. Still long ways off but at least feels possible to get to in time. Little bleeding at knees from these. Took off 50lbs for the down set with 200lbs. Little sloppy the first set as I was still coming down from the top set and I don’t think I was really focusing on what worked to get that second rep up on 250lbs. I think I started to have it click after the second rep and realizing I will need to actually actively go for this rather than it just happening like say with circus dumbbell. The second set was machine like precision with it and felt effortless. Looks like I’m using the oly shoes for something this prep. I swapped into a fresh shirt (third one of the session) for a surprisingly return of the circus dumbbell. I kind of knew I’d be doing “circus dumbbell accessories” but I guess I didn’t consider that would just be more circus dumbbell. Especially after doing some two days earlier. This was to be paused work again like Saturday but 5lbs heavier and for 4x2. I didn’t have the circus dumbbell at home and wouldn’t have mattered since it is 130lbs empty. So plateloaded handle with a fat gripz extreme added to it. Which honestly isn’t a bad thing since this would be more compact and closer to the Inch and Cyr style dumbbells that will be at World’s. I’ve usually used 25’s on this but that is warm up to the big bell whereas this was just for its own thing so used 10’s and such. Heat was definitely a factor today but as I suspected, lockout with this is a bit trickier to get it. If off point, it is rough but on target it is just fine. Same pauses. Taking a little longer with getting the reps as making sure the dumbbell is secure. It also rolls on the shoulder at times. Trying to fix the issues from Saturday with rotation in the dip happening. And felt I was good at the end. But won’t know for certain as I apparently didn’t hit record on this. Oh well. Some of the exercises from previous weeks were dropped in favor of the dumbbell and some changes to other things. Log floor press still part of a superset but no more ball chucking I guess with prep. Only for off-season fun times. The pairing had what is listed as banded deadbugs. I wasn’t too sure on what this was to be as I’ve seen it done different ways but I did the one that was showing up the most often which appeared to be holding a band with the upper body like a static pullover midrange position and then doing deadbug motion for the legs. Like a recumbent bicycle I guess. So four sets each with 8 reps on the floor pressing and 10 reps each side for deadbugs. I went a little heavier on the floor pressing as it had felt like I could do more last time and it was pretty comfortable doing this weight for each set. Deadbugs felt fine (assuming did them right and as intended) and did seem to loosen up my back and hips. I’m surprised how dark it got so quickly but I guess I wasn’t noticing I was starting a bit later than usual with training. Swapped back to the first shirt I was wearing for the last thing in the garage again. Rear delt stuff with light dumbbells. Three sets of 20 reps. I know that I tend to get fatigued on these kind of movements so a lot of weight isn’t needed. I think I did the right variation as everyone seems to do these differently. It was good to finally be done with the heat and eat dinner as I cooled of as best I could. Stretched out before cleaning up for the evening.