May 4, 2026 – Week 4, Day 1

Dynamic Warm Up

Superman Holds (5 seconds)
PVCx3
PVCx3
PVCx3

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

Seated Barbell Overhead Presses (4-0-4-0 tempo)/Med Ball Bent Over Throws
95x6/10x6
95x6/10x6
95x6/10x6
95x6/10x6
95x6/10x6
95x6/10x6

Head Supported Alternating Dumbbell Rows
56’sx10/10
96’sx10/10
96’sx10/10
96’sx10/10

Dumbbell Squeeze Bench Presses (4-0-4-0 tempo)/Med Ball Side to Side Slams
60’sx10 – 10x6/6
60’sx10 – 10x6/6
60’sx10 – 10x6/6

Feet Elevated Supinated Barbell Inverted Rows
bw+20x10
bw+31x10
bw+42x10

Stretching

Comments: Knees a tad achier than I’d like them to be after training Saturday. Weight went up 4lbs from last week. I guess I was hungry this past week. I’m pretty decided on World’s as my plan for end of August competition. Very little has me interested in Nationals and really only things that have me considering it are dumb things like I can find better music for the training compilation and could still make it there even if the current chaos with fuel availability and pricing can still be possible to make it there. To the best of my understanding, this is the last week of this mini off-season before more contest focus. I only know 3 of the 7 for World’s at this point. So much the same as the past two weeks of having 3-day sessions with slight tweaks to them. Soft tissue work to start things off. Calves needed a decent amount. Hamstrings weren’t as sore as last week. Quads needed a good bit. Upper back was just ok. Neck rehab was fine. It was like a combination of some such feeling achy and other stuff tight. Lower body stretches followed up with a dead hang to decompress. Session started off the same as last week with the PVC pipe exercise. I didn’t film these this week as indication was more of a warm up exercise like when I was doing those tib raises into calf raises two cycles back. There was a tightness here but my lower back didn’t feel as stiff as last time. I did these on the carpet and just rested on the ground between sets rather than getting up and walking around. Which was dangerous as I felt sleepy and it was nice on the floor. Then it was the IYTs. As I suspected, same weight but more reps from last week. Definitely getting my monies worth on these. Very fatiguing and burning by the end. The next thing was again, seated pressing with tempo and the bent over tosses/chucks. The volume continues to go up with it being 6x6 for both. Told to try and add more weight on the pressing once more. I was initially going to do 90lbs but figured I’d finally just bite the bullet and try to do 95lbs, which is what I had hoped I could do that first session of these. I ended up turning on the small fan in the garage for this as I was getting a bit warm after the other two exercises. The slams weren’t going to be an issue other than me worrying I didn’t do enough of them. Ms. Funk indicated that the idea with the contrast and this off season change up is as always, upper back focus, but to also see if recruit fast twitch fibers and use my long limbs in that fashion. I do complain about it but I do enjoy this kind of training and novelty of it. I’m pleased I was able to do this many sets with this weight. Rowing next. Slight change from the past three sessions. Instead of laying on the incline bench, I was resting/supporting my head on it and doing rows that way. It has been a few years since I’ve done this style of rowing with head supported. I don’t think I’ve ever done the alternating style. Notes were to do 90-95lbs on these. I did a warming up set to get used to it. That was apparently not enough to get used to it. The first two sets felt awkward and I could tell I was getting fatigued halfway. I’m not sure what finally clicked that the third set felt the best here. These did let me know that my biceps had gotten worked Saturday with the dumbbell and sandbag stuff. From there it was the other tempo/ballistic pairing of squeeze close grip style dumbbell bench with the side to side medicine ball slam exercise. Little increase in the weight on the pressing for 3x10. Side to side slams remain the same. Advised the way I did them last week was how they are to be done and looked a lot better. This many reps with decent amount of weight on tempo is an odd sensation. You reach a point where it really sucks and then you get past that suck and then another level of suck appears. And then you finally get to the end of it and all the suck is finally gone. My chest really wanted to cramp up on me on the second set of these but didn’t thankfully. I’m glad I got through the tempo stuff and didn’t miscount this week. Last thing being the inverted supinated grip rowing. Indication was to do 3x10 with the same setup I did so feet elevated. I’m assuming what I did was fine last week and I figured I could push these more. Put on my back pack on my lap to add weight. Added 11lbs of chains each set after the first as wasn’t too bad. Put stuff away and ate dinner (again, eating like a double portion) and then stretched out.