June 10, 2026 – Week 9, Day 2

Dynamic Warm Up 

Deadlifts w/ Bands (straps, platform, wagon wheels +20lbs/+75lbs)
135x2
225x2
275x1
315x1
60 seconds rest
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2
365x2

Titan Fitness Farmer’s Walks (16” pick)
135x50’
185x50’
drop and turn halfway
235x50’/50’ in 19.97 seconds
235x50’/50’ in 19.24 seconds

Titan Fitness Farmer’s Pick Transitions (16” pick)
235x1+1 (5 steps)
235x1+1 (5 steps)

Chest Supported Dumbbell Rows/Safety Squat Bar Alternating Reverse Lunges
bwx5/5
56’x5 – 65x5/5
86’sx10 – 120x10/10
86’sx10 – 120x10/10
86’sx10 – 120x10/10

Toes Elevated Safety Squat Bar Zercher Goodmornings
165x5
235x10
235x10

Stretching

Comments: Went for a walk Tuesday after work as I knew I needed to get some activity in. Time getting eaten up with training and needing to clean more dishes leading to later eating. I ended up going out to eat as was going to be way too late if I let the dishwasher finish. I was feeling a little down and depressed as well as tired. Didn’t help more new dumb shit with work. Unexpected thunderstorm had me initially writing off today and moving it all the way to Friday but then it cleared up after an hour and the sun was out like nothing happened. So back on the planned schedule. Maybe not feeling so down with some sun. Been overcast the past few days and humid. Still humid. Going to be damn hot tomorrow. It still felt like it took me a bit to figure out what I was doing before I actually got to doing it. Soft tissue foam rolling starting things. Lower legs needed a bit at the top of the calves. Then my quads needed a ton. My right I needed to work it for like a minute and then about half that time on the left. I was kind of surprised how much I needed for my quads today. I was expecting more on the lower legs honestly. Upper back was fine as were my hamstrings. Neck rehab stuff followed. Felt decent enough. I think I’m sticking with the reduced stuff for now and just keeping the one thing in for glute activation. Lower body stretching was fine but felt like I needed to do one of the stretches twice for good measure. Finished up with a dead hang. On to the session. With what appears to be the plan of heavy/light/heavy one week and then light/heavy/light the other, this was to be the light Day 2 session. Which meant it was essentially the same session as last week with adjustments made as that was more a light session to get back into it. So starting things off was again banded deadlifts. The notes were to do the same setup and weight as last week but for two more doubles. Also to pull with more intent off the floor and locking out. And I had every intent of doing that. But I wanted to test the band tension with my new scale since the other one broke before I could get accurate reading at lockout. I tested it like five times and what I thought was 64-70lbs at lockout was actually 48lbs. Which was less than 10% of what I hope my max (was aiming for 10-15%). But the smallest amount I could add was a micro band and that ended up adding a decent amount to the lockout at 75lbs. So cowabunga it is. So getting this figured out did take a bit more time than I’d have liked (made up for it with getting stuff setup quicker this time around). I could tell after I got to 225lbs the bands made a big difference and adjusted the warming up. Definitely harder lifting this time around but not to where I felt that I wasn’t going to get through these. Maybe some worry that I’d slow down a ton. I was working on getting my hips and legs into these and not stiff legging the lift. If not for this movement but for farmer’s walk as that tends to sap my back. I definitely didn’t go all hyper like last week at the start and paced myself here. Considering that the bands added a good bit more compared to last time, this was satisfactory. I’ve got the bands tension situation figured out now. From there on to the farmer’s walk. Some changes to last week. It had been 3 sets of contest style run with 225-235lbs. This was kind of a mixture of both Day 2 and Day 3 farmer’s walk stuff. The first half of it was doing 2 sets of contest runs with 235lbs after warming up. It wasn’t as hot as last week or even the week before it but is was incredibly humid. Just sweating buckets on my hands, arms and face. I was a little worried that my hands were tear with these handles the way they are and all the sweating going on. The goal was to beat my fastest time last week. Hopefully that wouldn’t be a problem although I did make deadlifts a lot tougher than they were to be. My lower back wasn’t hating me and I was trying to get my hips down a little more on these. Picks felt great but my legs felt stupid. Like they didn’t want to cooperate and I felt slow. It wasn’t until after I was done and putting stuff away that I figured maybe my legs are beat from the hard sled drag set on Saturday. That’s only thing I can really think of other than maybe yoke but that wasn’t beyond what I’ve done recently. I appeared to calibrate things for the second set and did manage to beat my time on that run. Not to say my first run wasn’t terrible (just under 20 seconds). The second half of the farmer’s was pick work. Similar to Saturday session but using the same weight as the runs beforehand. 2 sets here with a set consisting of doing a pick and holding for a second, setting it down quickly and turning around to repick it and then walk 2-3 sets and putting it down. Working on the transition. These felt better than the sets honestly. I ended up doing like 5 steps (Kill Bill reference maybe?) as that felt about right to get into the groove or I can’t count. The deadlifts and then moving to farmer’s and then moving the farmer’s to the next thing all kind of have baked in active rest so I can rehydrate a little without getting queasy. Kind of need it with the weather. Back in the garage for rest of the workout. Superset adjusted again with chest supported dumbbell rows replacing sandbag rows (which had replaced dumbbell high pulls). 3 sets of 10 here. Had to figure out what felt good and not overdo it. Still doing alternating reverse lunges with the ssb. Notes were to do 3x10 with the weight I did last week. Rows were easy and probably could’ve pushed these a tad harder. The lunges are almost always the toughest aspect and the most fickle. My knees seemed ok at the start warming up but felt quite unhappy the first set. I had a feeling my legs were feel gassed going into these if they were having me walk like a drunk cat on the farmer’s walk. So I took long rests between sets here. I did feel better as the sets went on thankfully. So close to the end of the session. I had started cooking dinner at the start of the session in parts and was about finished. Last thing for the day being ssb zercher gms. Add 10lbs and do 2x10. So a little bit of a reprieve. I was so pleased/relieved that there wasn’t any weird sensations doing these last week with my soft belt. Just warmed up a little and go too it. Definitely noticed the added weight on these. Last session for this current in-office rotation so I’ll be having 4 weeks of not chaos coming up then. Put stuff away and ate dinner before stretching out before finally getting to sleep. This week is almost done.