July 29, 2026 – Week 16, Day 2

Dynamic Warm Up 

Deadlifts w/ Bands (straps, platform, wagon wheels +20lbs/+75lbs)
135x3
225x2
275x1
315x1
365x2
365x2
370x2
370x2
375x2
375x2

Titan Fitness Farmer’s Walks (16” pick)
135x50’
185x25’
225x25’
drop and turn halfway
275x50’/50’ in 23.17 seconds
285x50’/50’ in 24.67 seconds

Paused Chest Supported Dumbbell Rows (3 seconds)/Zercher Jefferson Curls
66’sx5
86’sx5
106’sx8/115x10
106’sx8/115x10
86’sx10

ATG Split Squats/Copenhagen Planks
bwx10-10 (9”)/ bwx20--20 seconds
bwx10-10 (8”)/ bwx20--20 seconds
bwx10-10 (7”)/ bwx20--20 seconds
bwx10/10 (6”)

Stretching

Comments: I’m not sure exactly what caused it but I was incredibly sore in my chest and upper back after the last training session. I’m leaning more towards the lean back strict presses as far as my chest but it could very well be the holds on the log floor presses as well. Upper back I’m sure is from doing those pull ups after not doing them a good while and those holds on the rear delt flyes. I think I’m surprised how much DOMS I had as I didn’t think that two weeks of not much besides the one not so good session the week prior had me so detrained to movement. I think it is more so that I just haven’t been hitting those areas that hard with what I’ve been doing as of late. I had time for the chest soreness before I’d need to do that again but I wasn’t sure on the upper back stuff as I was going to need them in a lifting and stabilizing capacity for this next session. I had survived my first session of training on my own and there is always that worry of not having essentially the bumper lanes on this bowling alley setup as I may overdo it. This session actually ended up with quite a few changes before I actually had the barebones settled here and even then, I made changes during the session as I went. Foam rolling starting things off with trying to put more emphasis on the calves to get things not be so tense. Right tends to need it more. I was a surprised I had some soreness in my quads from the previous session as well. Upper back definitely needed this today. The stuff sore from the previous session was tender but appreciated the mobility and stuff I do for my neck. Glute and mobility stretching for lower body was fine. Dead hang was less for spine decompression and more getting a good stretch in the pecs and lats. Then on to weights. Banded pulls for doubles with same band tension I used last time. I wasn’t sure how “into it” I wanted to be. What I mean is that should I get into the neoprene shorts or just wear casual wear kind of focus. I didn’t wear them to do the log pressing since no clean involved but I did wear the knee sleeves then. I eventually decided that I should so as to keep that intent and focus. The plan here was work up to 365-375lbs for 6x2. Just stick to 40-50lbs jumps after the initial 90lbs jump. This was more going by ease of loading and feel. I wasn’t trying to just push things as this was more to get things primed as next week is my proposed last heavy deadlift session and trying to get myself to hit the bare minimums with less touches on stuff so that I feel I’m at least somewhat ready for the different events. I’ve done more reps and volume with this weight this prep. I could tell that I was still feeling a bit of wear and tear on my body from this month so I wasn’t feeling like lower back was 100% here. It was good no issues picking up any weight (so first hurdle cleared there). I was feeling a good bit of pressure on my body with the first set (I went with 365lbs). I didn’t stick to a strict time rest like last time (60 seconds) and I thought I was doing more like a 90-120 rest but ended up being more like 60-75 rest. Second set felt a lot better so I decided I’d add 5lbs every two sets and that seemed to finish things off well enough. My only regret with this is that time it takes setting this up. Next week will be the test session to see where I’m at on this setup without bands. The next thing was the main thing to be tested today; farmer’s. This prep had me doing yoke and farmer’s in the same week and moving it to my Day 2 had made the most sense with the higher frequency of volume and touching of implements. But heavy yoke/farmer’s/deadlift/squat every week and something had to give. With recovery kind of tanking on me, it is possible that I’d not do well on this event at the open weight vs masters weight. It is also hard to gauge as I do not like these particular handles and the uphill portion with how my street is makes it very tricky to figure out how strong I’d finish on the second pick up. But with the master’s, I know that I can do that on a bad day and this would be the last session I touched them most likely as I’m more concerned with the other three events being on point. I’ve not yet hit contest weight on the yoke or squat. I’d be seeing how my back handles things and that was key (though will still need to see about weight on back with yoke/squat). Initially, I was looking at having this on Day 3 but it was getting that session a bit too cluttered if intent was to do last heavy touches of 4 events in one day. So kept this here on this day like it was previously done. The initial workout (which was to be reps with 500lbs on deadlift beforehand) was to do 265lbs for 3 sets of contest run. Which I was thinking of doing here as that should be fine to get work in. But I think I wanted to make sure I did stuff closer percentage wise just to be sure. I also wanted to make it so that I was not cooked for last heavy squat session on Day 3 so I made it being 2-3 sets depending on how I was feeling. So 2-3 sets of 265-285lbs is eventually what I landed on. Gauge things on how my last warm up set felt. My knee wasn’t feeling 100% but it seemed to be handling what I was asking of it today well enough. Another thing was this new belt I got with better Velcro wasn’t as stiff compared to other one I had and I’d only used it on log clean and press last week so I wasn’t sure if this would work out well here so this was also testing that. I may look into getting another belt to replace the one I gave to George’s daughter for her powerlifting meet but this will do I think for this contest. So first set I went with 275lbs and that seemed to be decent enough. Rather than dropping right at the line on the way back like I’d been doing, I walked all the way through, just to make sure I wasn’t slowing down. I was feeling like I was moving well on the downhill but the uphill I was feeling it. The sky wasn’t looking inviting and I was worried about getting caught in rain (I did not) so I decided to go for 285lbs (essentially contest weight) for my last run (dropping to 2 due to possible weather). That added weight was noticed immediately and I felt damn slow on the return trip but I got it done. Funny thing is that this was faster than my fastest run with 280lbs last time. But that was also after a log more deadlifting. This did end up taxing me a bit and I had a blister on my left pinkie finger (I do not like these handles). But this was done and another box checked on the prep. Into the garage for the rest of this session. Now I had initially add a plan here but I ended up changing it on the fly. Plan was initially to do some chest supported dumbbell rows and then some stuff for my knees as separate exercises. But I was feeling that I should do some weighted mobility stuff for the back after those heavy ass farmer’s carry sets with how my back has been acting the past two weeks on me so I added in something and then made these supersets so as to not have it take forever. I was not expecting it to have gotten this late this quickly. This deviated from what was the original plan from last week. First pairing was chest supported rows and zercher Jefferson curls, which was what I was doing before. However, I cut the sets of the jeffersons to 2 and the rows I was going with 3 second holds at contraction and then dropping 20lbs for the third set and doing max reps. I’ve not really pushed the rows and definitely not with pauses lately and I wasn’t exactly giving full rest with supersetting. The rows were tough and jeffersons were quite relaxing. The last pairing was something I came up with to hopefully help with my knee issue. The first part being ATG split squat progression with elevated front foot. My left side can do them from the floor no issue but my right side isn’t stable and strong enough right now with issues going on. But I’d been working my way down the past week with sessions. The other aspect was then pairing with Copenhagen planks for inner thigh static strength and knee stabilizing. I recall those being good. So 4 sets of the ATG split squats and 3 sets of holds. Didn’t start off great as my right knee was feeling incredibly achy, which it hasn’t felt doing these the past week sessions. And I decided to lower the box but I didn’t want to go right to 6” from 9” so those in between setups were not stable. Eventually my knee started to feel better as I did them and as I got lower. The Copenhagen stuff was a lot tougher than I remember it. I was starting to shake like crazy on these. I guess another area that has been missed. Eventually got stuff away and had dinner before stretching. This did unfortunately end up being a late session.

July 27, 2026 – Week 16, Day 1

Dynamic Warm Up

12” Log Strict Presses (head through on last rep only, 5 seconds hold lockout)
90x3
110x3
130x3
150x3
170x3
190x3
210x3
180x5
180x5

Scap Retraction into Pull ups
bwx6
bwx6
bwx6

Paused 12” Log Floor Presses w/ Bands (+6lbs/+30lbs, 3 seconds lockout)/Med Ball Slams
180x3
225x5 – 10x12
225x5 – 10x12
230x5 – 10x12
230x5 – 10x12

Paused Incline Bench Dumbbell Rear Delt Flyes (3 seconds)
10’sx10
10’sx10
10’sx10

Stretching

Comments: Compared to last week, I was having a bit more energy and pep I feel. Still dealing with knee issue on the right side but I feel like I have a good plan of approach to work around and through it for now until World’s is done and then if still in not the best way, off season work. It is also possible that some of the stress with having coaching and programming and not having it laid out before me is gone with me doing my own thing but obviously that has its own issues to go with benefits. Foam rolling starting things off. Trying to work the calves a bit more here with pressure. Nothing really to say about other stuff other than just the usual. Neck stuff went fine. Glutes I could tell there was some detraining there and needing more time in stretch with the lower body mobility. Dead hang to finish things up. I was kind of hoping that would get any kinks out of my back (as feeling a little bit in the left side). And then it was time for training with the weights. Log again. But not how I was doing it previously. This would be the strict style with lean back. My thinking here was that I could work upper body and not nearly as much stress on my knees compared to clean and push press. It would likely be less weight as well and I was feeling like I need to work on my shoulder strength here. The other part of it is I’ve been not enjoying doing event overhead stuff on the patio with how things have been and I’ve noticed that for a while now. Doing overhead event work on Saturday at the gym has felt better to me and that is less contingent on the weather whims (besides heat). I’ll flesh things out better hopefully as I go. Dealer’s choice right? So plan was to do something I did before when I felt like my log press was feeling strong (and I mean within the last 5yrs, not all time) was doing strict pressing with log in the lean back style and with holds at lockout. May not have necessarily expressed it the best at the show but this had felt strong and this would give me another opportunity to deal with problems in lower body drive. Plan being work up in triples to a top set leaving 1-2RIR on that set. Then take off 12.5-15% off for 2x5. Lean back with no head through until that last rep and hold for 5 seconds. I think last time I did these I only did the hold on the top set and down sets. I did that for all of them this time. I wasn’t too sure how this would go. I just knew my pressing on log/axle is down from when I’ve done stuff and made the assumption I was probably at about 85% of my best. With how things panned out, that seemed to be about right. Mentally, I had a feeling that this wasn’t going to go well just based on vibes from the last time I did these and was having issues. I did fine the first time and then the next time it was rough. 20lbs jumps here and that built up a good bit of volume and confidence. I did get a little unstable on the last set before going for last rep. I also switched back to my regular lifting shoes as worried that the oly shoes were stressing the knees. While helpful with getting ankle mobility for the lap, feeling like hampering other areas with stabilizing my base to press. I’ll have to see if I can shake it on clean and press. Would save me some luggage space with just two pairs as opposed to three. After this was done, moving on to something that was to be done as part of my programmed sessions last week (but not on this session). Pull up variation where I was to start from dead hang (I tend to jump the gun), do a scapular retraction, go back into dead hang and then pull up. That being one rep. The plan would be see how I feel but aim being 3x3-6 on these. These did feel better than I was expecting so I did 6 reps for all three sets. I wasn’t expecting them to be that easy after not doing any pull ups for a bit there. I was kind of hoping these would last me out until the competition. Got to think on whether I want to add reps here or just add weight and aim for same range again. It might end up being something on the day. And just because I’m not doing programming with coaching, doesn’t mean that I didn’t think there was good stuff in it. The next thing was something I was to do last week as well, superset of banded log floor pressing and slam ball. This time the pressing was to hold at lockout for 3 second each rep and try to be forceful with it. 4x5 on the pressing and 4x12 on the slams. I actually ended up using a little more weight than originally planned as I was feeling pretty good here. I added 5lbs after two sets as well. Slam ball stuff was pretty exhausting. I think I forgot these also hit triceps besides lats with the ROM and the slam. Put stuff away as I got ready for upper back/rear delt stuff. The raises have been fine but I figured I’d do some that use less weight and hit the spot hard with the hold position I need for carrying the sandbags and kegs and for the clean on log. Lying on incline bench and holding the contraction for 3 seconds. These get tough quick. I took a bit longer with rests as I was putting stuff away and getting dinner ready as well as figuring out some more stuff. I got done at decent hour here and ate dinner before stretching. Hopefully things continue to go my way and be on the up and up here.

Training Update for July

 Last week had not been great for me. This month has on a whole been not great either. I’ve not handled stress well compared to last year this same time. There are changes besides my age from then with work stuff. The power outage thing at the beginning of the month messed with me quite a bit. The sleeping with no air potentially had me recalling a similar unpleasant time almost exactly 6yrs ago. But I had to take a step back from something last week and figure out what I’m doing. Last week had been the first time where I’d truly felt old and not just in a jokey way. Couldn’t really stop work (already took off two days from the power stuff and then a 6 day for trip) with another trip coming up (assuming I was still going) so training stopped, at least what was programmed. I spent the week catching up on work and sleep and researching to see if there were things I could do to get my knee feeling better. I was saving the weekend to really sit down and figure out what I was going to do going forward. Some of the things I worked on before the weekend was figuring out the knee issue and it potentially is nerve issues with back besides joint issues as nerve glides for sciatica increased my ROM with ankle dorsiflexion. That week had been doing protocols from the Knees Over Toes guy. I’m also having issues with my strength in my right calf that I noticed while on vacation at the beach and I’m not sure if that is something I can fully fix by competition time, I’m doing what I can and will try to figure that out in off season. Speaking of competition, I also reached out to the organizers for World’s to see if I could do Master’s instead of Open’s. With how things were going, I wasn’t progressing well enough I was potentially looking at zeroing 3 of the 7 events at the pace I was at. Dropping training for one or two wasn’t going to realistically give me a shot to move that energy to the one and have it be there 100%. I’ve essentially hit the weights on everything minus a few things for Master’s while I’ve only done part of one event to Open’s standard. I didn’t think I’d be going Master’s route like this but it is the only way I can see this competition being a viable one for me, assuming that training goes well enough that I can compete. I did get approved but the issue is that Master’s compete a day earlier so essentially I’m arriving in Scotland Thursday and compete Friday doing 5 events and then 2 events the next day. It will be rough but plan in place to try and make the best of that. The main one is trying to fall asleep on the first 6hrs of flight time so not being where I’m up for almost 2 days non stop then competing. Another thing is seeing if increasing fish oil intake back to what I was taking before (I had cut in half a few months back) would help with the joint issues and it does seem like it is helping in some regard but not sure if that is just placebo here. The meat of Saturday and Sunday was figuring out training. It was causing me a ton of stress as of late and has not been great in July. I’ve learned a ton working with Ms. Funk but I’ve felt like there are times where things were feeling too much for me to recover. I want to do the work but I was just not holding up. The switch to alternating sessions seemed to get me feeling energized and spry again but then kind of reverted back to heavy everything with contest getting closer and having to kind of take 2 steps back and then a step forward approach with things. So I needed to determine if I could put together something to finish out this prep that wouldn’t cause me to spiral and feel like nothing would work. If I could do that and feel comfortable with that decision, I’d forgo further coaching and do my own thing. The task wasn’t certainly going to be more manageable once it was clear I could go Master’s instead of Open with rotating stuff with overlap and hopefully getting things feeling right for me. If only to find out where I am and stop backsliding and figure out how to progress and go forward from here.

July 20, 2026 – Week 15, 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 (1 clean)
90x5
120x4
150x3
180x2
210x1
235x1
255x1
255x0
235x2
235x1 (missed second)

Comments: This month has not been kind to me. Highlight had been hitting 176lbs circus dumbbell on 7/4 and it has kind of been downhill since. Power outage stuff messed things up royally for a few days and then family beach trip that was planned I never felt like I was able to relax despite my best efforts. Mostly I think because my right knee was bothering me coming off that first week of July and with the place we were staying out having a ton of stairs, didn’t really help. I went for a long beach walk and spent time in the pool doing walks and swimming to see if that helped and to burn off nervous energy. I will say that I at least didn’t have a back issue acting up coming into this trip this year like last year. But I think I had a plan at least while I was there to keep me busy and then be back home. But I guess I need to reevaluate how things go if I’m going to continue to aim at doing big competitions at the end of summer and knowing that I’ll have the flow interrupted. The world had other plans as the Thursday through Saturday air quality was real poor from forest fires up north so was kind of left to own devices and also getting ready for shift back to commuting schedule. I was unfortunately feeling anxious and little tired still even after having a week vacation. I would’ve liked to have another day rest to prepare but weather forecast was indicating a lot of storms the following day and I lack the flexibility to move stuff around with commuting schedule vs telework schedule. So training it was after work. Foam rolling was needed but not a crazy amount. Neck rehab stuff was ok and felt about how it should so that was good. Glute activation was ok and lower body stretches followed by a dead hang to decompress. Knee was feeling better with being home and sleeping in own bed. Nothing to really say about the warming up stuff of the PVC superman holds or the raises. These aren’t really an indicator of the session. With taking off a week with vacation, I was expecting this to be a heavier session for the log. This week looked to be heavier with notes indicating pushing it the next few weeks with the show being a month away now. With log, there were two options. One was work up to 255lbs for 1-2 singles and then do 235lbs for 3x2 and this was if I was feeling good. The other option was to not do the singles and just do 235lbs for 4x2 instead. With how I was feeling mentally and just how log has been feeling on me, I’ve not really been thrilled with anything over 210lbs in any capacity. Starting to loathe it like axle now. Trying out my new belt since the other one had the Velcro popping off an inopportune times. I felt an urgency with needing to get 255lbs if I wanted there to be any shot I get the mercy weight at worlds. 235lbs had just felt ok. Log for whatever reason has not been feeling comfortable with getting stable and pressing. Like a wider stance feels weird on my knees and I don’t feel like I got power but I’m stable to press through sticking point whereas a narrower stance it feels lighter and moves but I tend to misgroove and I can’t recover. I had to take allergy meds over the weekend due to the air so I knew there was a risk of me getting lightheaded with a heavy log on my chest. 235lbs went up easy according to the camera but it didn’t feel like something I felt that the second rep would’ve gone up well though with how I was feeling. I decided to be dumb and go with ego and aim to do the harder option on the workout sheet. I somehow got 255lbs up and then immediately had to set it down and collapse to the ground from convulsing. And rather than walk away from that and go on with the session to the next thing with goal achieved. I figured I’d try it again with the hope that it would be smoother as I’d be used to the weight on my chest and hopefully get in again. This did not happen. It felt lighter but it misgrooved and went way too far out in front of me. So attempted to salvage things and tell myself this was fine (it wasn’t) and dropped down to 235lbs for 3x2. That first double was rough and ended up being the only successful double I’d get on the day. I called the session there. My knee was bothering me now and I just felt embarrassed in myself. I ended up talking with my dad about things and trying to figure out where I’m going from here. But not likely I’m training rest of the  week with getting my work caught up from being out and finding time to organize my thoughts.

July 10, 2026 – Week 13, Day 2

Dynamic Warm Up 

Deadlifts (straps, platform, wagon wheels)
135x5
225x3
275x2
315x1
365x1
405x1
455x1
500x2
507.5x2
515x2

18” Axle Box Squats
46x10
96x6
136x5
186x4
226x3
276x2
316x5
316x5
316x5
316x5
316x5

Sandbag Carries (EMOM)
225x50’
225x50’
225x50’
225x50’
225x50’
225x50’
225x50’
225x50’

Chest Supported Dumbbell Rows/Zercher Jefferson Curls
96’sx12 – 115x8
96’sx12 – 115x8
96’sx12 – 115x8

Stretching

Comments: This had become quite the mess. Best laid plans of mice and men. Going from 3 days to 2 days and then consolidating. Also not ideal week to recover with the electric issue for a few days and then it just being damn humid on top of that. I did not feel powerful last workout. The air just was having me feel drained and the number of shirts I had to swap kind of made the point. I’ve not had to really switch that many times even earlier this year. Just each shirt getting drenched. Wednesday became quite a late night and I knew that Thursday I’d have to try and do as much as I could with work and then my free time would be getting caught up on workout videos and write ups as well as soft tissue work. The weather Thursday didn’t really make it that difficult to not go for a walk with it raining most the time. My thinking being I will have plenty of opportunities to walk at the beach coming up and I did want to see if my knees and other joints would settle down. Allergies seemed to act up too and not sure if stress related. A shitty start to week and then the stress of getting ready to take a trip mixed with everything else. The new annoying thing with my allergies/stress is my gums getting sore and having to be careful eating foods. Thankfully that part of things did clear up after just one day. My sleep got all off kilter and I didn’t end up getting to sleep until after 1:30AM. I think partly because I was doing so much that Thursday and I knew I was off Friday. All I had to really do was delegate stuff for the trip and do my training session. But me going to bed so late meant I was going to wake up pretty late too. Thankfully before noon but still not great as less time to do stuff and likely have to pitch more food that won’t keep while I’m away that barely survived the power outage crap. I did eventually get to doing this session as it looked like chance of thunderstorm again and I did have some stuff that required the street. Such is the nature of consolidating things into two sessions. These weren’t going to be ideal sessions and Day 1 had been quite rough and Day 2 was also going to be rough. So kind of counting of not doing anything really for 10 days after this. I had been lazy with putting stuff away Wednesday and didn’t get around to it Thursday so that was something I had to do today. But first soft tissue foam rolling. Odd but expected. Right calf needed a good bit in the lower section while the left upper calf needed a good bit. Hamstrings ok and quads/thighs were kind of how they’ve been with the right needing twice the attention. Nothing really to say with the upper back. Neck rehab stuff followed. Chest felt pretty tight on the stretching related stuff and it felt good. Right side feeling a bit tight in the chest/shoulders/arms. Glute activation and lower body stretching was fine and finished up with a dead hang. Then put away some of the stuff from Day 1. But not all of it as I did need to pace things so not getting rained out. On to the session. Initially I had just three fans but did bring in the fourth. Lights in the garage on the fritz due to the recent heavy rain so had the garage open to try and get some more light on the subject. Heavy deadlift day. Not as heavy as last week as less weight and less volume but still a heavy session. I wasn’t really expecting this but I felt I could tolerate it (hopefully) and then be good having over a week to rest from it. Plan was to work up to 3x2 with weight range of 500-510lbs. I must’ve misread it as I thought it was up to 515lbs. Typical quarter/plate jumps once I got to 2 plates here. Learning about myself that slow start on lift doesn’t mean it won’t go. But ideally not having a lot of grinding lifts as it takes a toll. I had noticed that last session that the humidity and just stress of things had affected me with feeling a lot more “pressure” on my body. It was quite apparent on yoke as it felt like I was being crushed and straining vs the week before where it had felt heavy but I didn’t feel like I was straining in the face to do it. So I was kind of expecting that nonsense today as it seemed to be even more humid today. Plan was just the minimum numbers of 500lbs and that if I felt like I could push it, add a little each set. Things didn’t feel amazing today but I’m back to doing reps from the floor on normal bar of 500lbs or more. I knew regardless of weight that the first set was going to feel rough. And it did. Especially going for a second rep. With this setup being on the wheels, the weight isn’t all nice and stopping and even. It is quite jarring as I go up in weight. So I had to kind of deal with that as well just the pressure on my body. As I had thought that my top range was 515lbs, I figured I’d facilicate things so that I could do half the jump between that on the second set. I felt stronger on the second set but I didn’t do myself any favors as I got out of position at the start as I was fiddling around with my bar placement. I managed to get 515lbs for a double and that was pretty rough going. I do feel like I’d need the next session a good deal lighter if I wasn’t taking a vacation break here or I fear I’d start grinding myself down. A change to things here was putting the axle squats next. I probably have a way to setup the squat to boxes but it would’ve probably been a janky ass setup and dangerous with what I have available so the notes indicated to just do box squats with the axle instead. It has been a bit since I’ve done box squats and I’ve never done them with an axle nor with the neoprene shorts and the thicker knee sleeves. My right knee was not having a fun week at this point from last week but I figured with the lighter weight and time off coming up that I should be able to have things recover by the next time I need to call upon them. The axle squats to box have not been having me go into a full squat or really a squat breaking parallel so notes were to do 5x5 with 315-325lbs. My plan was the lower range like deadlift and see how things were with the hope that it would feel good and easy and like speed work. It did not. I was very surprised how heavy the weight felt on the first working set after the last working up set. It did feel lighter on my back after that first set but these didn’t feel easy or moving fast in anyway. The movement felt awkward and disjointed somehow. This could also be from keeping an eye on my right knee as well as just being beat from heavy yoke two days earlier and heavy deadlifts right before this. But I got through them. I had sweated through two shirts and was on to a third at this point. The thing that I needed to do outside in the street and was hoping to avoid getting caught in a downpour was next. And that was sandbag carries. Plan being 225lbs for 8x50’. Which isn’t too bad. The issue was more that it was EMOM style so short rests and being incredibly sweaty. I could make it easier on myself if I got my grip set before each run as the running with it isn’t the issue. The pick is. Even though I intend to wear a hard belt for the medleys with this at show, I elected just soft belt since this was lighter and I generally have been doing these without. I went with not setting my grip so that it was like I just came up to the sandbag as it will be at the show. As noted, my street is slanted so one way is downhill and the other uphill. I was consistent here for the most part but could tell I was breathing hard on the second half to catch my breath between sets. Only the last set did I have a fumble with getting my grip on the bag secure before picking it up and going. The last thing would be a relaxing end to the session compared to what had come before. I was able to at least slow things down at this point after I safely got the sandbag back in garage before rain happened. I also put away the stuff I had neglected the previous session and put away. So the finished was the superset of chest supported dumbbell rows and zercher Jeffersons. Same weight on the rows but increasing to 12 reps whereas weight increasing on the Jefferson curls and reps decreasing to 8. Only was to be 5lbs more but I just went with 10lbs since reps were almost cut in half here and it was less hassle with loading the weight. I had found I could go right into this after the last thing last week without a real warming up so I did that here. As expected, the rows were a bit tougher with the extra reps. Zercher stuff felt fine but the added weight was noticed here. This was the one exercise I didn’t need to put on a fresh shirt for. Ended up eating an earlier dinner as I had to get stuff ready for leaving tomorrow and getting up earlier so as to finish with what I didn’t get done tonight. Stretched out afterwards.

July 8, 2026 – Week 13, 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 once, 0-1-0-1 tempo)
90x5
120x4
150x3
180x2
210x1
240x1
240x1
245x1 (initially missed the press)
247x1

Yoke (drop and turn halfway)
260x40’/40’
400x40’
490x20’/20’
580x40’
670x40’/40’ in 23.77 seconds
670x40’/40’ in 23.93 seconds

Javelin Thrusters
65x3/3
95x6/6
95x6/6
95x6/6

12” Log Floor Presses w/ Bands (+6lbs/+30lbs)/Med Ball Slams
180x3
220x6 – 10x12
220x6 – 10x12
220x6 – 10x12

Seated Dumbbell Rear Delt Flyes
22’sx20
22’sx20
22’sx20

Stretching

Comments: Suffice it to say that the power outage didn’t get resolved quickly. Power was out from Saturday at 6:45PM and then it came back Tuesday at 7:50PM. I couldn’t tolerate the heat. Two storms hit back to back and about 210,000 people lost power. A tornado actually touched down on Sunday evening. I couldn’t sleep Saturday or Sunday night as too uncomfortable and took ibuprofien to try and get myself to sleep. Maybe 8hrs total sleep this weekend. Monday power came back for my parents so I was able to sleep there. Much better but still not great sleep. I ended up taking off work Monday and Tuesday as I wasn’t going to be fit for work with lack of sleep and having to go into office due to the power outage issues. But I was finally able to get sleep Tuesday. Trying to salvage the week here as I was going to try and get three sessions in but that became a no go with not being able to really recover at all and leaving Saturday for family trip. So condensing into two sessions this week. I was not feeling recovered even as of today but it didn’t seem smart to take off two weeks when at like the last block of prep for worlds. I was not even 30 minutes into my shift and my power went out again and indication was it could be out again until Thursday. So I had to relocate to the office so that added annoyance to having missed two days of scheduled work and now having two days to do stuff before being out 6 days. Work wasn’t bad but a lot to catch up on being inadvertently out. But it can bring out how tired I feel being there and I was seriously lacking motivation to then come home and train a long session. My power did get restored about the time I was on lunch so that was at least a positive there. Came home to annoyances that I had planned to resolve with power earlier so I was quite irritable having to take care of that. I ended up not getting to my actual training (not the warming up stuff) at like 7PM. So not great. Foam rolling was needed but not a crazy amount. Neck rehab stuff was ok and felt about how it should so that was good. Glute activation was ok and lower body stretches (I did double here) followed by a dead hang to decompress. Was feeling aches in my knees and right elbow and just kind of feeling a bit worn through and through. Last week I had missed doing the warming up type exercises as they weren’t on the rough draft I got initially for the first session. But I was to do them and they were here this week so I did them. Nothing to really say about them. My left hamstring wanted to cramp on the PVC superman holds and my left elbow ache was present on the I portion of the raises. You can’t really mess up these exercises and it was more the rest of the session that could be an issue. I knew this would be the heavier week and I was expecting it to be just singles. And I was right but notes indicated paused. So I wasn’t expecting heavy paused work on log, as usually lighter stuff due to the necessity of it. So notes said 4x1 with 240-255lbs weight range. I’ve been consistent at least with 240lbs on log so I figured that would be where I aim with how I’m feeling and obviously if that feels super duper, go up a little. I assumed the pauses were to be like last week. So just one clean on my warming up. For whatever reason, the left side felt heavier on the pick until I got up to my working weight. It was weird. Wasn’t like it felt off balanced when cleaning or the pressing. The thicker knee sleeves did seem to mitigate the knee aches. I was trying to not be nervous on these. 240lbs didn’t go great. I misgrooved it pretty bad so it was a strugglebus of a lift. I guess not going up in weight. I kept my knee sleeves on but took other stuff off after spending more time in the sleeves with squats. I didn’t want to fully take off as I was sweating quite a bit. The second lift at 240lbs went up like it should and was comfortable. I decided I’d add 5lbs. I’m a bit self-conscious about where my pressing is at and feel it is in the same boat as the squat for me at this point. 245lbs I felt like it went up into the rack smooth and I felt like it was not bad on my shoulders and in the dip. But I guess I let it drift out and I had no power to push it through sticking point. So some panic there. But then I was able to collect myself and go again. That had been a gamble as usually if I miss and try again from the shoulders, it is a no go. It was another grinding rep so not ideal but I didn’t feel discouraged. If I can get it right, this went up easy. But I didn’t feel 5lbs more confident here. So I added 2lbs. Told myself I had just done this and went for it. I was so pissed in the moment when as I’m getting the log up to the shoulders that the damn belt Velcro came undone on me. I think my brace on this was motivated purely by spite. I was able to make this a better rep I think then the others. I’m going to have to consider getting new belt as this is happening more and more with no rhyme or reason. As these sessions are condensed, change up here with going out to do yoke in the street. This is a bit different but this is kind of how I remember the world’s prep with it having me do axle followed by the damned zercher yoke and sandbag medley. This was going to be a pain. The yoke I have is quite wobbly and apparently we are making some aggressive increases on this one weekly. It has been only 5 days since I did yoke and that was about 30lbs less than what I was going to do. No circus dumbbell thrown in the mix. The slant in the street is quite egregious so I have to have the pick a little lower to compensate for that so I’m not dragging the yoke or hitting into the street. My right hamstring was feeling a bit tight. My knees and back were not enjoying this today. I tried to warm up as efficiently as I could and not be destroyed by it. Only two runs thankfully. I knew this wasn’t going to be fast or great. The humidity and just the stress of things was making this tougher. Especially with the side to side sway. But I do feel that I’ve gotten better with controlling my movement on yoke. Pick felt slow and I didn’t feel like I could go right off the mark. Repick a bit slower because lower pick and just making sure I was controlled. I got through these no worse for wear. I left this out behind my car with intent to put away later as I had essentially the rest of my usual Day 1 session to complete. The javelin thrusters were next. Same as last week with more reps but the same rep range. Only 3 sets but 6 reps per set. A little leery about this with my knees and my left elbow. Knee thankfully were ok. Elbow wasn’t too thrilled but seemed to eventually shut up. Outdoor light sensor didn’t seem to want to work here. Next was banded log floor pressing and medicine ball slams. 220lbs on log for 3x6 and the medicine ball tossing only 3x12. My left elbow and shoulder were not feeling it on the warm up set but thankfully not an issue for the working sets. Felt quite strong on these actually. The slams I was noticing I was tired doing them and quite sweaty. I actually had gone through three shirts by this point in the session. Last thing was rear delt dumbbell raises. No banded triceps this time with it. Notes were same weight as it had been but for 3x20. The lift wasn’t too bad but I know these take a bit to recover so I used the rests to put stuff away from the previous stuff as well as get dinner ready. I was finally done and able to eat and stretch. Still stuff to deal with later but that will be later. Just one more day of work and then I can relax.

July 4, 2026 – Week 12, Day 3

Dynamic Warm Up

Axle Wagon Wheel Squats to Pads (27”)
90x8
150x6
200x5
250x4
300x3
350x3
350x3
350x3
350x3
350x3

Yoke (drop and turn halfway, turf)/Circus Dumbbell Clean and Presses (left side only)
235x40’/40’ – 70x4
375x40’ – 100x3
465x20’/20’ – 137x2
555x40’ – 160x1
645xpick – 176x0,0
176x1
645x40’/40’ – 160x1 in 40.86 seconds
645x40’/40’ – 160x0,1 (ugly) in 55.60 seconds
645x40’/40’ – 160x1 (ugly) in 41.23 seconds

Keg/Sandbag/Keg/Sandbag Carry and Loads (52”, turf)
202x26’/220x19’/235x13’/250x6’6” in 44.57 seconds
202x26’/220x19’/235x13’/250x6’6” in 40.80 seconds

Sled Push, Sprint, Sandbag Carry and Pulls (turf)
351x30’/220x30’/551x30’ in 46.67 seconds
351x30’/220x30’/551x30’ in 44.03 seconds

Stretching

Comments: The heat had been brutal as expected. I did not do any walking Thursday or Friday as just not worth it. Saturday was still hot but not quite up to that level at least when I got up. Since the gym closer by has no AC, I ended up going to the gym I was at last Saturday. I had fully planned on being there again but was thinking more along the following week at the earliest or sometime in the last block before competition (just to get another touch or two on those dumbbells). I got up at about the same time as I didn’t want to be too early as apparently the one room I was in has a class usually early in the morning. Maybe because I did the drive just last week and the weather was a bit better, it didn’t feel like that rough a drive once I got off the highway. I had been debating going Friday (off work) and today and relied on my father’s knowledge the there would be less traffic on the fourth rather than the day before. I actually was looking forward to the more windy roads as that would get me out of the direct sunlight. I was a little concerned I might get sunburn via windshield. No issues with the drive out. Ty wasn’t there as he was on a camping trip with his family. I must’ve misheard him last week as I thought that was going to be the following week. But I guess this week. So just me. I was expecting Chase and Calvin at some point but I guess they also had other plans. Which was fine. I’d likely slow myself down to talk to someone. I didn’t really notice anyone that was the same as when I was in last week. I kind of get used to seeing “regulars” at the other gym. My left elbow was feeling achy for some reason and it only felt off as of today. Right knee also feeling a bit achy. Foam rolling was ok, nothing really felt that tense thankfully. Neck rehab stuff was ok as well. Lower body stuff was ok as well. Dead hang after that. Then on to Axle squats. Lighter session. Notes indicated work up to 350x5x3 but keep the rests 2-3 minutes long. I figure I was probably taking longer rests as I’d been stripping off the belts and wraps and pulling down the thick knee sleeves between sets. I didn’t really have a good gauge of things so I figured I’d keep everything on the whole time and just worry about the wrist wraps. My knees were feeling pretty achy today which hasn’t been the case in a good bit. I knew that there would be some issues here with having done heavy deadlifts and farmer’s. I did get to have an extra day of rest and a day off work so I was definitely going to be more rested coming into this compared to last week. It was also about 10 degrees hotter than last week so even with the A/C, I was sweating a good bit. My rests ended up being about 90 seconds on these after the fact. Squats and log are iffy at this point if I’ll have a chance at the mercy weights. From there, it was on to the dumbbell into yoke. Things had been following a heavy/light rotation but that seems to be more a guideline. Ms. Funk had indicated that the medleys the intensity would be increasing. I had assumed that was more the keg/sandbag and sled stuff. But I guess not. The other part being more focusing on the likelihood of getting a dumbbell after the yoke with where I’m at currently and where I could be. So this was to be 30lbs heavier on the yoke and then doing 1 instead of 2 dumbbells with suggested weight 5-10lbs more than last week. I wanted to stick with the inch style dumbbells so it was going to be either 160lbs or 176lbs. I was about 50/50 with the 160lbs dumbbell last time and I knew I’d need more practice on this. I had an idea with warming up. Yoke, since some stuff was moved, I was able to do it fully on the turf. I felt that made the most sense with things rather than half and half it. The knee achiness wasn’t helping here on yoke. I also didn’t want to have it be like last week where I didn’t realize not able to pick up speed and the top set feeling heavy. I just told myself that I can handle this and that the turf is going to make things tougher. So nothing really to say about yoke besides it being work. Dumbbell I was feeling surprisingly good. I was worried with my left elbow feeling a little off/achy here but didn’t seem to be an issue. I got 160lbs clean in my warm up and decided that I’d give the 176lbs a shot. This would be the weight of the first dumbbell at the show after the yoke. It would be a PR for me on this style dumbbell to get it. I felt good first attempt at it but my damn 3-ply belt with Velcro popped off from my bracing and I lost tightness. It felt similar to how 160lbs was last week so I knew it was there but it was a technique and skill issue. Second attempt was not close so I took a bit more of break like I did last time and came back at it. I’m actually surprised I got it this time as my first dip it felt off and I had to pause and rebrace. But it was good to hit this. Now I got to do that after carrying over 800lbs some 80’ first. I went with 160lbs for the actual working sets just to make sure as yoke took a bit out of me last time and I figured might be similar this week. Slow and steady on the yoke and took my time to get myself ready. I was shocked how easily 160lbs went up that first set. I had to double check and make sure I hadn’t rolled 137lbs out by mistake. So that had felt good. I told myself that if it felt that good the next set, I’d switch in the 176lbs one for the last set. Yoke felt about the same and I came for the dumbbell and it was in the rack how I thought it was to be but it didn’t get in the right spot and I went for it again. This ended up being a not pretty rep. I wasn’t going to be killing myself on this today. I do feel like I need to do more sets of singles like EMOM or something with this dumbbell to drill this in as I feel like I got regular circus dumbbell figured out but not this. Third run it was another ok run with yoke and then got ugly rep on the dumbbell. I didn’t need two attempts to get it this time at least. So only the first run being one that was good in my book. I also picked up the 176lbs dumbbell with one hand both sides (right was a lot more convincing vs left) before I was done with stuff in this room and move on to the other area to do the medley stuff.  I swapped in a fresh shirt (I didn’t have to do that last week lol) and ate a rice Krispie treat. I had brought up an old keg to add to the small collection here. It used to be Mike Jenkins’ and had been with a friend and then became mine like 11yrs ago. But it has just be collecting dust and spiders for like the last decade now so I brought it up with me. My plan had been to bring my plateloaded keg up here but I didn’t end up back in Lancaster to get it so this is what I had. Reason even bothering with it was that the plan was to do the same thing as last week but with heavier keg at the start. The actual plan had been 225lbs for first two implements and then 250lbs for the last two. Which is possible at Lancaster (I have a new 250lbs bag to leave there). So I set things up as best I could with what I thought was 215lbs keg, 220lbs sandbag, 250lbs keg and 250lbs sandbag. No real warm up besides setting everything up and going at it. With the second set being faster than the first. My handtruck made moving stuff around much smoother compared to the dolly. The dolly was also being used to hold a heavy weight stand so also a good thing I brought it with me. I felt good but I was having a nagging suspicion about the kegs so I weighed them. Turns out the 200lbs keg was 198lbs (so close at least) but my 215lbs keg was only 202lbs and the 250lbs keg was only 235lbs. So that is a bit annoying. I know that if I’m doing this medley up here, I need my plate loaded keg. Last thing was the push and pull medley. Adding in the sandbag portion to this. This was also geared more towards being at the Lancaster gym with weights but I made it work. Only the 220lbs sandbag here. 45lbs added to the push portion and 25lbs added to the drag portion. It would be interesting to see how my shoes work here. I’ve been doing this without my hard belt but I figured I may need it to not be so beat going into the farmer’s walk event at end of Day 1 so I wore it here. The sandbag carry felt like the most awkward of things doing this. Push felt strong on the first set and made it through the sandbag and drag. Second set I was feeling stronger but I hit some kind of snag near the end on the turf with the push. No issues with the other parts after that. Put stuff away after I downed my shake and made it home just in time to beat a violent storm which promptly knocked my power out. I ended up stretching kind of hoping power would be back shortly but it wasn’t. Luckily my folks had been cooking chili all day so I was able to eat something hot for dinner. Hopefully the power issue gets resolved soon.