June 16, 2026 – Week 10, 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
120x4
150x3
180x2
200x1
220x3
220x3
220x3
220x3

Javelin Thrusters
65x3/3
85x2/2
105x3/3
105x3 (1 miss)/3
105x3/3
105x3/3
105x3/3 (1 miss)

12” Log Floor Presses w/ Bands (+6lbs/+30lbs)/Med Ball Slams
90x6
140x5
190x3
230x5 – 10x11 (miscounted)
240x5 – 10x10
247x5 – 10x10

Seated Dumbbell Rear Delt Flyes/Paused Band Pushdowns (2 seconds)
22’sx18/(4)mb’sx19 (miscounted)
22’sx18/(4)mb’sx18

Stretching

Comments: I can already feel the difference with the adjustment to telework vs commuting and definitely seems to be for the better as far as how I feel. But it is what it is at this point with the rotation as my other option would be commute all the time. Feeling fine for the most part I think getting ready for training. I’ve essentially hit all the weights for master’s class if I went that route but I’m stubborn doing open because I qualified and can. Decent amount of bruising on my arms from keg and blood draw. I had needed a lot of soft tissue work on my legs Monday. I didn’t need a ton of foam rolling today and seemed to be more even between the left and right quad. Tightness in the upper calves and hamstrings. Kind of expected considering Sunday training. Neck rehab stuff was ok and felt about how it should. Glute activation and lower body stretches followed (did one of them twice) by a dead hang to decompress. Same start as last week with the PVC pipe exercise superman holds. As this is pretty much the standard and warming up, I didn’t film these. Trying to be stiff but mobile. I was able to stick to 30 seconds rest between the sets. Notice the effort from Sunday session. Then it was the ITs. Same weight and reps as last time. I feel like shoulders were less “achy” compared to last week. Just something that seems to be good with getting blood flow to these areas. These are the things to get ready but by no means measures to tell if I’m ready for the session. Unfortunately that is found from getting up to a decent amount of weight. So outside for the rest of the this training session (besides getting more weights and such). Log once more. Another session on this and just as likely to lead to a new understanding as it is to frustrate me. I’ll go through the log session and then add my thoughts afterwards so kind of sorted. Knees were feeling quite achy today with log. I guess by product of the heavy yoke picks perhaps. Plan for today was to focus on “precision” and do 4x3 with 215-220lbs. It would depend how I was feeling getting up in weight this would potentially be not a lot off the singles last week. I tend to feel better as I go on these as my knees feel better and my pressing and clean seem more crisp. I did 30lbs jumps and then switched to 20lbs to try and gauge things. 200lbs felt quite good so I went with 220lbs. As I mentioned last week, it doesn’t really seem to matter what weight I do, I get nervous on things like axle and log more so than dumbbell. We’ve done dumbbell for a good bit and it has become almost second nature besides going real heavy. This didn’t feel like it went to plan with the precision session here. Cleans felt strong but there were times where it didn’t feel like I had my balance point right and log felt out in front in the rack or that I lacked power in the position. Other times it was there and felt weightless. First rep first set I didn’t quite have things in line and I had to kind of step forward to get under the log. Second rep went up no issue and same with the third. Second set first rep was crisp and then second rep just didn’t feel like the clean was as good getting in the rack position had to do a bit of shimmying to get that one up there. My belt came undone lapping the third rep but other than that being loose, the press was fine. Third set first rep was good and powerful, second rep little balance issue before going for the press and little stability issue at lockout too. Third rep was the ugliest of the day as I seemed to really have happy feet walking back to be stable to press. I didn’t rush it so that was good but it stalled and I had essentially walk under it to get it in the groove and then press it out. So that wasn’t great. Last set first rep flew up there and so did the second. Third rep was looking to end up like the last rep of the third set but I managed to not have it be that bad and it just ended up being a slow lockout process. With how this went, had me thinking on log what makes sense here. Generally first reps and second reps are good but third reps not good. Consistently first reps are strong. I’m wondering if the elbow sleeves are in fact a detriment here with being some resistance on the clean and potentially having my elbows locking out sooner than my normal timing would be. I got time to figure this out but a bit frustrating that I’m second guessing myself here. We’ve not done log a ton. I do notice that I’m less hesitant between reps and not feeling like I’m going to not be able to press it like I was having end of last year off season prep. Looking at trying no elbow sleeves next time and potentially seeing about differences with the knee sleeves to see if that helps things with the leg drive. I was sweating profusely when I finished with log. I didn’t have that issue with anything else I did this session. Secondary pressing after that with the javelin thrusters again. Same as last week with weight but 5x3 so another set added. I figured I’d just go at 65lbs rather than the empty barbell. I think part of it was trying to move things along and avoid myself being annoyed with log. Just getting into position, I noticed my knees were pretty achy. I don’t recall that from the last two times so perhaps that is something to keep in mind with recovery. Not sure if my headspace affected things or if just more fatigue from heavier weights of dumbbell stuff Sunday but it did feel like it took a bit to get myself firing. I mistimed twice with the right side on the second set and the left side on the fifth set. I feel powerful when it lines up right. Up next was the pairing of log floor press but as usually is the case with these supersets, a little change happens after every 2-3 sessions. So the first part was that I was to be adding light band tension to the floor pressing. I’ve not tried that in like 15yrs or so I think and certainly not since I’ve been doing the home gym training. So I had to figure out a setup that would still have some tension at the bottom of the movement. Ended up being a more than I was thinking it would with my doubled micro bands. 3x5 with aim being RPE 8.5-9. The banded deadbugs got replaced by slam ball stuff. Fun to see those back in the mix. A little different in that sets of 10 reps with the overhead slams. I was curious how that would feel considering the ballistic nature of the movement. Warming up with the log floor pressing felt good but doing 50lbs jumps had me leery that 240lbs may be too much on the day so I went with 230lbs. That weight did end up being too easy. Surprised how much more I felt these in my chest vs no band tension. I must have missed the slam ball stuff as I did an extra rep by mistake the first set. I added 10lbs to the log and that was in the right effort range. I didn’t think it was wise to do another 10lbs jump there but I didn’t want to do 240lbs again as it felt weird loading wise and 5lbs more felt odd with the 10lbs jump so I did 7lbs to cut the difference. That was a bit closer to limit on this setup with the planned effort but still good once got things figured out. Medicine ball stuff was fun though I think I was paying for it after training as my back and hamstrings were feeling stiff (could just be Sunday session and doing all the log cleans). Last thing before I was going to eat dinner was superset of rear delt dumbbell raises and banded triceps with holds at lockout. Same weights and sets as last week but adding 3 reps to each set. Rear delts felt fine, almost relaxing. Triceps I knew I’d be feeling these with the added reps and just knowing I was likely going to try and increase the tension with where I gripped it after last week having the first set too easy feeling. I overcorrected as I miscounted the first set and did an extra rep. I took a decent break between these two sets as I had some thoughts I didn’t want to forget about and write down. Finished up the second set no issues and put stuff away before eating dinner. Body feelings like just now feeling the soreness from Sunday with today on top of that. Hopefully I feel better by Thursday’s session.