November 14, 2026 – Week 11, Day 3

Dynamic Warm Up

Paused Behind The Neck Strict Presses (3 seconds behind head)/Half Kneeling Single Arm Band Lat Pulldowns
45x10/lbx15—15
45x10/lbx15—15

Slant Board Patrick Stepdowns (5 seconds eccentric)/Log Lap Sits
bwx10—10/88x20 seconds
bwx10—10/88x20 seconds

Log Clean and Push Presses (one clean)
12” Pitbull 
88x5
110x3
132x2
154x1
13” Beast Metals
176.5x1
EMOM
193x2
193x2
193x2
193x2
193x2
193x2
193x8

Paused Front Squats
6 seconds
45x5
89x3
133x3
177x2
221x2
265.5x1
309.5x1
309.5x1
309.5x1
3 seconds
277.5x3
277.5x3

Titan Fitness Farmer’s Deadlifts (16” pick, drop turn each rep)
135x3
185x3
EMOM
225x3
225x3
225x3
225x3
225x3

Sandbag Carries
275x35’
275x35’
Turns at 35’
275x250’

Glute Ham Raises
bwx8
bwx8
bwx8

Stretching

Comments: The midweek break was needed but didn’t really get better with being at work. I felt stressed as bunch of things at work and with one person leaving to go elsewhere, my workload will be increasing once again. My coworker and friend took off Thursday and Friday so I was essentially on my own. I made a faux pas with giving the going away card and then pestered to go to the going away party after work. They were laughing at me and not with me in the moment. And it had me annoyed. I did end up going to bed at least somewhat earlier than I had been Friday night and got up at about 9:30AM today feeling fairly rested. There is going to be a change in the exits with the section of highway I have to drive on to get out to the gym but there wasn’t much traffic today so drive out was uneventful. I was kind of surprised to see a few people for strongman there, especially since one is competing in Florida next week.  With foam rolling, I wasn’t that stiff and sore besides my IT bands in the quads. Neck rehab stuff was ok. Glute activation fine and felt good with moving. Lower body mobility also fine and dead hang felt good on the upper body stretching. Ended up taking a bit about strongman training stuff as well. Now on to training. I was anxious about log. My left triceps for some reason was feeling fatigued and keeping an eye on the right knee. I wanted to add something with the warming up since log clean was in the picture and sometimes I need to get the ankles and knees ready. So that was going to be a giant set but I figured it was best to break into two supersets instead. With the first one being paused btn presses and half kneeling single arm lat work. This felt more fatiguing they I was expecting it to be so I wasn’t sure how this boded for log. But it was good blood flow work at least. The other superset then was the slant board Patrick stepdowns with emphasized eccentrics and then taking the empty log and resting it on my quads in a deep squat position. The stepdowns I did notice some knee aches. I used the stuff around me to help me stabilize myself better and not necessarily take away from the bodyweight loading. The log on lap stuff seemed to be a good paired with these to get stuff feeling ready to do log clean and presses. Actually doing the full movement this week (and will be going forward this prep). Putting on the full gear here with the neoprene shorts, wrist wraps and knee sleeves. Also wearing a contest shirt with decal. Plan being to work up to 70% for 7x2 done EMOM style. The last set repping out leaving 2-3RIR. Clean only once per set. I was initially going to stick to just the one log but figured it was best to switch over as I can only go so heavy with just the kilo plates available on the lighter log and I will need more weight for the “heavy” weeks on this. Initially, my right knee was aching bad so I was a bit worried there but it shut up by the time I swapped in the big heavy log. I’m having balance issues with the log in the rack position but will be addressing that after next week with holds each rep in rack position. I was not feeling like I picked my weight wisely after the second set but I seemed to finally get my body moving how I wanted it to after that point and stuff was feeling quite crisp. Last set I didn’t know what to expect. I just knew last time I did this particular session back in 2022 that I stopped at 4 reps because I was all over the place. That didn’t end up being the case this time and other than needing to get my stability back after the seventh rep before going for the eighth, felt good. Actually watching the session I was having a lot more balance issues then compared to now. But I was also doing 17lbs more weigh then. But I’m on the right path I feel. From there, onto front squats. Took off the neoprene and swapped in a different shirt here. Last week of the long pauses. And also kilo plates. Will pivot to regular plates and eventually less intensity with beefing up the event work. The plan for today was to work up to 3x1 with a good bit more than last week’s triple and then take 90% off that for 2x3. The singles for 5-6ct pauses and the triples 3ct pauses. The last time I did these, I ended up doing 305lbs for the singles and then 275lbs for the triples. So goal was to chip those if possible. Taking 20kgs jumps so a little over 140kgs for the working weight. It has been over a year since I’ve done any front squat variation above 300lbs. I felt both confident and unconfident in this attempt here. But thankfully I was more certain than uncertain here. These were tough singles but I never had much doubt I was getting them despite how slow some felt. Cutting the pause time in half for the triples was a welcome change in circumstances. No hack squats at this time and doing farmer’s walk stuff. Normally, I’d probably just do every other week stuff but since this show has it drop and turns and then adding weight, I figured I’d probably emphasize the pick aspect one week and the runs the next week. Which might be a little risky with the deadlift recovery but this combo did manage to work for the most part with prepping heavy deadlifts and heavy multi drop farmers. Switched to my looser/lighter knee sleeves and trying to break in my new hard belt I got for moving events (at least the straight forward kind, not weird ass medleys). 5x3 here with 225lbs to start. I didn’t have to do EMOM but I figured I should move things along and will be doing longer rests with the actual farmer’s walk weeks. This hopefully keeps things conditioned and light. The other aspect was to work on repicks with turning around to go back. Last set I feel like was the best one I did. Sandbags after that. I misread what I had as I thought I was to do shorter runs at the start vs what I did. What I had down was doing 2x100’ and then a max distance set with keeping rests about 90 seconds. That had been with assuming 50’ down and back but the contest is 10m (a little over 33’) so I switched to 35’ lengths. Aim was 255-275lbs here and I decided to go with 275lbs. What I should’ve done was 275lbs for 2x70’ but did 2x35’. Oh well. The thing was more to prime and not fully recover before doing the max distance run. Tape on wrists, light knee sleeves and wearing chalk and soft belt here. I’m so pleased that picking up sandbags is feeling it used to and not a gamble. Perhaps we’ll see with 300lbs and above at some point but might not be needed for this prep specifically. I didn’t expect to get 250’ my first session back really pushing things here with the short turns. I didn’t got to full out effort distance wise but always try to make the full length and turn around (to establish dominance). My issue is I need to be faster as while this was my goal distance for contest, I’d have timed out as took me 66 seconds to do this. I will be working on the speed aspect alternating weeks so hopefully that will improve. Last thing was more hamstring work. Glute ham raises. I wasn’t sure how I’d handle these as it has been quite some time. Aim was just bodyweight with 3x8-12 leaving 3RIR. I know these can creep up on me fast during a set and recovery. My aim was just to do 8 reps each set and hopefully not have that be a bridge too far. Honestly, I may have had more RIR than I thought but this was a good start here. Downed the shake and put stuff away before driving home to stretch. A good start to the comp prep.