October 10, 2026 – Week 6, Day 3

Dynamic Warm Up

Paloff Back Breaker Presses/Step Ups w/ Band TKEs (12”, ab)/Dead Bugs
mb’sx10 – bwx10/10 – bwx5/5
mb’sx10 – bwx10/10 – bwx5/5

Paused Push Presses (beltless, 3 seconds in dip)
45x5
71.5x4
93.5x3
115.5x2
137.5x2
159.5x4
159.5x4
159.5x4
159.5x4
159.5x4

Front Squats (beltless, 3-1-0-0 tempo)
45x3
89x3
133x3
177x3
210x8
210x8
210x8

Reverse Band Hack Squats (lb’s)
+90x5
+180x5
+270x10
+290x10
+310x10

RNT Sandbag Roll-ups off Box (lb, 20”)
175x4
200x3
225x3
255x8
255x8
255x8

Lying Leg Curls (up with 2, down with 1, 5 seconds eccentrics)
45x6(3/3)
60x6(3/3)
75x6(3/3)
90x6(3/3)
110x10(5/5)
110x10(5/5)
110x10(5/5)

Belt Squat Donkey Calf Raises/Paused Tibia Dorsi Calf Machine (3 seconds)
bw+90x15/+70x25
bw+90x15/+70x25

Stretching

Comments: Being home for work allows me to get in walks during the week with sunlight out and not eat into my time after I’m done work to get a full night’s sleep. Felt so busy this week I needed those breaks (the one’s I tend to skip) to clear my head of some junk. Also forgot that Monday is a holiday. Ended up sleeping in but not so much that I was worried about getting out to train as late or later than last weekend. I did have to be back at some point today though for family stuff in the early evening. I had gotten stuff ready so I could just eat breakfast and then pack up to go. Unfortunately, there were a ton of bad drivers out today. An accident on one of the busy sections of highway near where I live added about 30 minutes to my drive so not really saving any time. Some people at the gym but like usual, the people I actually know are gone before I get too far into training. Started things off with the usual foam rolling. My upper calves really needed it a ton on both sides. Probably because been hitting calves harder as of late (and getting in more walks). Hamstrings were also a tad tight. Big shocker was quads barely needed anything. Upper back was tight but in spots that were just sore and not really able to get any tension to release. Lats are feeling the inverted rows and rdls. Neck rehab stuff was fine and no issues with glute activation and lower body mobility. Dead hang was fine. On to training. It was thankfully cooler in the gym but more so because not as many bodies as opposed to it actually being cooler. Starting the lifting with the triset of the back breaker paloff presses, step ups with band TKEs and dead bugs. I almost forgot to do these as I was ready to start moving weights I guess. Same as last week and might have actually felt better overall. From there, on to push pressing again. But switch in focus as now paused reps. Still no belt, only wrist wraps. Decrease in weight form last week of 5% and going with 5x4. Rack position feeling good and seem to get right to the spot in the dip drive immediately, which is a good sign. One of things I try to focus on with the pauses is not going down any further after the pause is done as defeats the purpose of what I’m going for here with the isometric focus. I do wish I was moving heavier weights on overhead just knowing what I need to be hitting to be competitive and to hit numbers I expect but I know that I need to take the time here to build back up and fix this event and movement pattern. Trust in what I’m putting in the work with here. From there, onto front squats. Same as last week with the 3x8 and tempo. Aim being to add more weight to last week. I didn’t feel quite so confident to go up 10kgs on this one as already been pushing the RPE more than listed and suggested on some of these lower body efforts so went with 5kgs. This didn’t feel that “heavy” on my body like last week comparatively. I made sure I had my own straps this time as well. Just trust the process that building to something good here. Reverse band hack squats up next. This one does take time as mentioned last week with having to move the entire machine around to a different spot and orientation to use the bands. There is a lady at the gym the past few weeks that does a ton of leg/lower body exercises and I had moved the hack squat machine to the smith machine since she was using the hip thrusts machine right in the area. But she was using the smith machine today so initially I was waiting until done to move but then I realized I could just use my old setup of the rack right there since not in the way of someone using the hip thrust machine. But that also would alter the band tension. So I’d have to adjust the weights used this time around as I could tell it was more assistance vs last time. But one good thing with the delay is that I found a more comfortable setup so stuff isn’t digging into my traps and this doesn’t take as long to move. So initial plan was to warm up in 5’s and then do 10lbs less than top set last week for 3x10. But this setup felt like more assistance so that felt way too easy and I decided I’d add weight to hopefully get closer to the range I felt would be good. Which ended up being about 40lbs more. Assuming I get to do the same setup next time and the time after that, I think I got a good system figured out. I know these are doing my lower body a great service. Sandbag time. This had a bit of changes to it just based on how I felt recovery was from last week to this week. With the regionals having 2 sandbag events (max distance and carry and loads) trying to work something in for both aspects while building with gym lifts to hopefully get stuff sturdy and strong. The initial plan was to do sandbag bent over rows and then lap and extend as part of a complex. Work on picking up the sandbag and then extensions. However, with how my lower back was feeling on the rdls this week after doing the paused back extensions, I could tell that there would be some recovery issues. So the change was to have these just be roll ups off a box. The additional thing was to see how adding band tension as a reactive neuromuscular training tool. I’ve done the light on rdls on deload sessions and I’ve done roll-ups with and without a box so this would be a first together. Light band was enough to do what I needed here. Plan was 200-255x3x8. Initially, was rough but I felt better and ended up with doing 255lbs for the working weight. The pick up felt strong the first set but definitely was harder after that. Also some changes to the end of the workout. Last week, smooshed three exercises together as part of triset and to try and get the session done sooner. With the exercise at the end here, this wasn’t viable as one of those exercises would require substantial warming up. The being a lying leg curl variation. Up with two legs and down with one leg and accentuated eccentrics. This was going to be a rough one on the hamstrings. Not a lot of weight needed as 50lbs of work becomes 100lbs of work. Aim 3x10 reps (5 reps each leg). 3-5 seconds and I went with 5 seconds. Right side struggled a lot more than the left side on these. Which was expected. Took about 60 seconds rest between right and left and then normal rest after a set was done. Managed to get through these but man was the contraction hard at the start of these. Quite the wake up. Downed my shake at this point in the session. The last bit was initially going to be a superset of quad fall backs and the tib raises on the machine. However, I felt that I was mostly doing the quad fall backs as a mobility thing and not a strength thing. If I was able to keep my hips locked, then sure but I was falling back and bending hips coming up. I have the mobility once warmed up to get head to floor and a stretch is more for after the session. What needs the work at the moment is my calves as I’ve lost a good bit of strength in the right one at some point. So superset here of belt squat donkey calf raises with the tib machine lifts. This seemed to work out well and will keep this pairing I think for the rest of this 8 weeks block for sure. Put stuff away and had a slightly less dangerous ride home. Stretched out much later after done with family stuff.

October 7, 2026 – Week 6, Day 2

Dynamic Warm Up 

Seated Band Hamstring Curls (3-3-0-0 tempo)
lb’sx20
lb’sx20

Wide Grip 1” Platform Romanian Deadlifts (beltless, straps, 5 seconds eccentrics)
135x5
185x5
225x5
275x5
315x8
315x8
315x8
252x13

Dumbbell Walking Lunges
26’sx16/16
26’sx16/16

Paused Copenhagen Plank Lifts (1 second)
bwx12/12
bwx12/12
bwx12/12

Standing Band Hip Adductions/Hanging L-Sits
(2)µbx15/15 – bwx30 seconds
(2)µbx15/15 – bwx30 seconds
(2)µbx15/15 – bwx30 seconds

Safety Squat Bar Single Leg Seated Calf Raises (0-3-0-3 tempo)
70x20/20
70x20/20

Stretching

Comments: Fall weather is up and down. It was near perfect weather Monday and then it got cold enough that night I needed to switch to having heating on. But it was still nice enough out for pleasant walk during lunch. I prefer having that break in the sunlight to clear my head a bit and reattack work. I was a little worried for this upcoming session. Only the rdls because I had pushed things last week so having to adjust plans to compensate for that and hoping I was recovered enough. Adding back extensions on Saturday was going to take something out of them I fear. Right hip was been a feeling a bit tight since last week. Not sure if a lower back thing or a hip thing. Also not sure if from Day 2 or Day 3 training session that started it. But it isn’t painful, just noticeable. Soft tissue work on trouble spots as well. Digestion still playing catch up. Starting things off with foam roller stuff. Not as much as I needed on Monday. Calves have thankfully not been at the levels they were leading up to Worlds but still needing a bit. Hamstrings were fine. Right quad needed it a good bit today and mostly trying to get the hip thing in the front of the leg to calm down with this too. Left barely needed it today. Upper back didn’t need so much today compared to past two sessions or so. Neck rehabbing exercises felt good. It was ok feeling, like not massive tightness or DOMs from Day 1 but still needed to loosen up things. Lower body stuff with glute activation and mobility felt fine. I held my stretches a bit longer this time just as some stuff was feeling tighter. Dead hang was ok. On to training. Tempo band leg curls with 2 sets of 15-20 like last week. Of course doing 20 reps with the tempo. Keeping same band tension as this is plenty by the end. First set felt easy and second set I was tough by the end. I knew it was better to take a normal rest rather than go right into the second set despite how good that first set felt. Right hamstring still feels tension as fatigue sets in but nothing like it was 2 weeks ago. Right hip is feeling some tension on these and trying to adjust my hip as needed to see if anything feels better/worse. Beltless work on the rdls continues. 5 second eccentrics with these on the wide grip style on 1” platform. Plan was again to work up in sets of 5 reps and then do working weight. I skipped 95lbs as I felt like 135lbs was fine to start with for deadlifting stuff now and I didn’t really want the extra set working up of fatigue as sets of 5 were going to get exhausting since plan was 15lbs more than top set last week for 3x8. Which was a big ask I think It was a bigger jump but that was with having 2-3RIR on the last set which I did not do. These were feeling heavier this week and I blame the back extensions for that. 40-50lbs jumps. Somehow, I managed to get these done and not have them be RPE 10 each set. Last bit on these was a down set with 80% of the working weight. Aim being max reps with 2-3RIR. I was ok on the max reps part but not the RIR part. I got greedy even though 10 reps would’ve been fine leaving 2-3RIR. I kept going and got 12 reps which had likely 1-2RIR and then I decided YOLO and did a 13th rep which was my limit as like last week on the last rep my brace became compromised on the concentric. I think I’m ok with that for this week and last with being when I call it as likely I could do more with support gear. But that wrecked me a good bit and I had the rest of the session to go. The lighter stuff that makes me look silly was on deck. Walking lunges next. Tentatively this is the last week of these. I don’t like how tough these end up being but I like the end result with what they seem to be hitting. Initially 2x15 for this potentially last session of these but since I’m not doing a straight shot or in the street like I had been doing previously, doing turns every 2 reps each side. So 16 reps felt like a better number. I went up in weight just so I could do the 6lbs handles with 10’s on each side rather than deal with microplates and the like. One good thing was that my knees weren’t so achy that I had to do stuff to get them feeling ok and was able to go right into it. As has been the case, slower first set versus following sets as I get used to it. I was still feeling the rdls and I was contemplating stopping at 14 reps but went for the 16. I had to take a bit of rest to recover before the second set but that one felt better than the first. Glutes were feeling sore and twitching. I’m considering adjustments to following sessions just being mindful of how I’m feeling. Copenhagen plank lift holds after that. 3x12 with bodyweight and only 1ct holds. Felt easy enough at the start and I think I tried to get these done quicker but found I did still need some rest. And rushing had the liquids in me wanting to come back up. Possibly these may get the hip to feel a little better. From there the superset of band hip adductions combined with hanging l-sits. No changes here as just trying to have the adductions smooth after the more intense Copenhagen stuff and more focus on the l-sit hangs and getting those to be easier/tolerable. Noticing need to engage upper body more on the hangs to keep position better. Then the last thing being single leg seated calf work again. Same as last week with 2 sets of 15-20 reps using 3 seconds on the holds at max contraction and max stretch. Aim was to get 20 reps this time around. Figured adding 5lbs would a little but a lot. Right side was challenging to get but left side didn’t feel like so far above it compared to last time. I did take a slight break between sets this time as the added reps did seem to be a bit harder to recover from this time around. Put away the equipment and ate dinner before stretching.

October 5, 2026 – Week 6, Day 1

Dynamic Warm Up

Band Pec Flyes/Paused Band Pull-Aparts (3 seconds)
lb’sx20/µbx20
lb’sx20/µbx20

12” Log High Incline Bench Presses
90x10
105x8
120x6
135x5
150x4
165x3
180x14
Add 1 Second Pauses
153x14
153x14
Cluster Reps (30 seconds)
153x4+4+3+3

Pause Inverted Rows (1 second)
bw+20x8
bw+25x8
bw+31x8
bw+36x8

Lying Chain Triceps Extensions/Leaning Dumbbell Lateral Raises/Strap Band Face Pulls
11’sx5
22’sx4
33’sx3/12x3—3/lbx5
44’sx15/16x15—15/lbx15
44’sx15/16x15—15/lbx15
44’sx15/16x15—15/lbx15

Stretching

Comments: At about the point in training where I’m far enough from the past competition and far out from the next but have had consistent, progressive workouts and feel like I should be doing something. However, I’m still using light weights relatively speaking as not yet over 200lbs on any pressing or free squat and just did 300lbs on a set of deadlifts. But picking up sandbags didn’t feel terrible. Keep trusting what I’m doing. Weight up about 1lbs from last week (which was down 3lbs after being up 7lbs) so I may be stabilizing at the higher weight range closer to 120kgs bodyweight than 115kgs bodyweight. I did not feel like working as I went to bed Sunday evening. But here we are. There are mostly positives with the switch up to telework from commuting but it still requires some changes and my body likes to be adverse to those changes. But the better sleep schedule does wonders. A lot less stress. I had gotten in a walk Sunday and soft tissue work despite it being wet out. Quite a lovely fall day today. On to training right after work. Foam rolling starting things off. Calves needed it, especially in the lower part of the muscles near the ankles. Definitely more than the previous weeks as of late but not quite the level it had been before World’s. Hamstrings were fine, just a little tight/sore from Saturday. Quads needed a good bit on both sides. Much closer to even than usual. Upper back also needed a good bit of moving to feel good to go. Neck rehab/mobility stuff followed that and that was fine. No issues with glute activation or lower body mobility. Dead hang to finish things up and get a little more decompression before starting training. The start of session is roughly the same as it has been. The second half though is where the changes are happening. Band superset to starting things off with pec flyes and paused pull-aparts. I might have lost count on the first set of pec flyes as that felt more exhausting than the second set. Good to get a pump in the chest so as not just there for decoration. It might be why sandbag picks didn’t feel that bad Saturday. The pull aparts for the most part are fine with working the back contraction and stretching chest. But the thin band with the tension on it can dig into the palm of my hands. Part of this is getting stuff prefatigued for the pressing that follows as well as having that also be a lot of volume. High incline log following up. This particular session on the log incline was kind of a pivot and amalgam of sessions. Ideally, I’d have done another of the eccentric emphasis stuff and then go to no tempo modifications. But the weeks wouldn’t really work out and have stuff on different days and what not. Also knew that takes a beating doing the eccentric accentuated stuff and upper body takes longer to recover than my lower body from it. So the plan for the day was to work up in the pyramid fashion to my 10 rep set weight I did two weeks prior but with regular rep tempo. Leave 1-2RIR for the start of things. I wasn’t feeling great about it as I felt like my upper body was already fatigued from the reps leading up to that set as well as the push presses Saturday. But somehow what felt off at 5 reps ended up being closer to 15 reps. This was definitely in 1-2RIR range. So that was a bit of surprise there. Which then made the rest of the pressing tougher on me. The initial plan was to do 85% of that for three matching rep sets, which would be the same “down” weight as last week of 153lbs. So looking at 3x14. But I had the wise idea to add pauses on those down sets just because the plan going forward is going to be regular reps and then pause reps for this next block. I’m about 10% off what I was doing back in 2021 with the lower incline grade but this did manage to be 1 rep more than that time. The pauses killed me and I go through the one set before I knew this might be something too big to chew. Second set confirmed it and I had to decide on whether I called it earlier or I try to get 14 more reps out of this weight. I elected that the only way I’d get through them is breaking up into bits. So elected to do cluster reps with 30 seconds rest on the last set. My pressing muscles were definitely tired as I felt like I was going to miss some of these reps. But got it done. Obviously won’t be this aggressive once switch to contest prep and focus on log. But getting swole in the upper body and feeling good. Into the garage for the rest of the session. Dropping the dumbbell rows and going with my preferred inverted ring rows. These just feel good for me. But I had wanted to do the dumbbell ones beforehand to get in some work. Plan was to do just 4x8 at RPE 7.5. Which could’ve been bodyweight. But I figured that would probably be too easy and did 20lbs added and did more than just a slight pause here. I did feel some fatigue as I did more of these but felt pretty darn good so went up each set by a little. Next week is to be the same and I’m not sure if I will try to push weights up each set again or find something decent for straight sets. The last thing was the conditioning aspect of the session. Not in the same sense as those chaos bradford presses but would make good use of the conditioning gains from there. Essentially a triset of triceps, shoulders and upper back and likely will be used going forward. Extension based triceps I tend to have a history with and I wanted to see how a chain version would go and feel. Took a bit to figure out and I wasn’t expecting to need so much chain weight to find something that fit the bill of RPE 7 for 3x15. I just recall from past experience that triceps endurance peters out. I can likely do more but these felt pretty gentle on the elbows. The other two things I was more familiar with. Leaning dumbbell lateral raises and variations of face pulls. I feel I got those more at the right effort level. Left side my elbow didn’t care for the movement with the laterals but that is more just the strain from the torque. It is tolerable. But seems things worked out here. Put stuff away and ate dinner before stretching.

October 3, 2026 – Week 5, Day 3

Dynamic Warm Up

Paloff Back Breaker Presses/Step Ups w/ Band TKEs (12”, ab)/Dead Bugs
mb’sx10 – bwx10/10 – bwx5/5
mb’sx10 – bwx10/10 – bwx5/5

Push Presses (beltless, 3 second dip eccentrics)
45x5
67x5
89x3
111x3
133x2
152.5x2
172x3
172x3
172x3
172x3
172x3
172x3
172x3
172x3

Front Squats (beltless, 3-1-0-0 tempo)
45x3
78x3
122x3
155x3
199.5x8
199.5x8
199.5x8

Reverse Band Hack Squats (LB’s)
+90x7
+140x5
+180x5
+230x12
+255x12
+280x12

Sandbag Carries (turns at 50’)
225x100’
225x100’
225x100’

Paused Snatch Grip Back Extensions (5 seconds)/Paused Quad Fallbacks (2 seconds)/Paused Tibia Dorsi Calf Machine (3 seconds)
65x8/bwx12/+60x25
65x8/bwx12/+60x25
65x8

Stretching

Comments: Again, dragging ass by the end of the week. But again, not quite the same as last week or the week before. I have stuff I need to do Monday to be caught up from Friday but I feel like in a better place than I was at the end of last week with coming in Monday. Also back on the telework schedule so sleep/recovery will be better. After two weeks not at the strongman gym, I was going back for training. It can be hard to have motivation to spend 45 minutes or so in the car to train stuff when in off season type prep but there were some things I couldn’t really do at home without getting another gym membership so out to train I did. I had not ended up walking Thursday or Friday and attempted to prioritize sleep and soft tissue work. I still almost slept for 11hrs Friday night and I knew I’d be out to train later than planned. But it wasn’t weather dependent like last weekend thankfully. I had thought it would take me longer to get ready but I guess I had actually cleaned enough dishware to be able to eat dinner without delay. I did have to get gas and I only did half a tank as the price is up a good bit since last month. I was a bit surprised there were so many people at the gym but I was definitely at the tail end for most of it and I knew that if I got involved, I’d delay training even further talking people’s ears off.  Started things off with the usual foam rolling and the only things that seemed to need it were my right calf, right quad and upper back. Like barely anything for elsewhere. I’ll take it. Neck rehab stuff was fine and no issues with glute activation and lower body mobility. But I did feel “warm” warming up and I’m sure that’s just because there is no central air and it is just a bunch of fans that has me getting that way when training here. I was a little leery with the right knee being achy last session and had kind of hoped taking it easy and resting had been the right decision here. Starting the lifting with the triset of the back breaker paloff presses, step ups with band TKEs and dead bugs. I made slight adjustment here with what was available and did 12” box for the step ups. These felt fine and good.  Push pressing again, last of the slow eccentric sessions. No belt, only wrist wraps with a 5% increase and going with 8x3. I elected to use the kilogram plates here. Weight is feeling noticeable at the start but felt better with more sets. Some feeling better than others. Rack position feels good and comfortable so that is a plus. More just getting stuff to fire correctly and in synch. And that not losing position on the dip and then drive. Got a decent sweat going from these. Next three weeks will be with pauses in the bottom of dip instead. From there, onto front squats. Since I was already using kilogram plates for overhead, it felt like I might as well keep that with front squats with same setup. I forgot to pack my straps in my haste this morning (I was only thinking I’d need them for deadlift stuff) but there was a pair of them at the gym that I made due with. Otherwise, I’d be just doing them with a rack position anyways. The change for these this week was to decrease the time of the eccentric but emphasize the pause more. Also going up to 3x8 instead of 2x8. Initially, I was looking at 20lbs increase from last week but I figured that was probably going to be too aggressive, especially with increase in sets. So when a little under that. The working weight felt “heavy” on my shoulders/chest so that first set I took a bit to get settled before squatting. Sticking to beltless until I finish up Week 8 of this prep. Pauses were noted. Second set felt a ton easier but then became tough again on the third set which had me glad I stuck to this weight and didn’t go heavier. The next thing took a bit of time but that was fine. I’ve done hack squats but the machines tend to feel terrible on my knees and one fix has been having reverse bands to have the movement feel better or smoother for me. But the gym has rearranged things since the last time I did hack squats (like 2021?) and not in a way that would allow for the reverse band setup. I was going to try and move the hack squat machine around so I could set it up with reverse bands (if possible) and if that wasn’t going to work, just go sans bands and see how that goes. Well the machine was moveable by myself so I got it setup for the reverse band plan. Plan being to work up in 5’s to 3x12 with range being from 5RIR to 2-3RIR over those three sets. My hope was to be closer to that true effort range than what I did with the rdls on Wednesday. The machine is not good as is since the padding has caused neck issues for me in the past and I have to modify it with towels, bands and foam roller to be ergonomic for me. So one of those things where takes effort to get ready so better get monies worth on it. I forgot I was just doing sets of 5 reps at the start. Knees had issues with the first rep with finding the depth each time but once I realized that was how it was going to be, I was fine with going up in weight. I’m not doing as much as when I last did these but to be fair, last time I had two weeks or sessions before doing this workout (substituted with the sandbag squats). Also not wearing any support gear besides the knee sleeves so 20lbs under that isn’t terrible. If anything, I should be surprised I’m doing more on the beltless squats and pulls from the sessions 5yrs ago and being with 10lbs on the incline pressing with the higher incline setting. The stability aspect of machines does allow for me to push things harder and since it has been a long time since using one, it may take a moment to get used to it. But I hit the weight I needed so that next session is easier platemath. Then on to an actual event. Sandbag carries. Haven’t done one since World’s and 112lbs heaviest implement I’ve lifted since. Sandbags are part of two events in the qualifiers so best to keep those fresh. Plan was to do 3x100’ with moderate weight bag and rest 90-120 seconds between. Move fast if I can but just getting used to it again. No support gear of any kind and no chalk. 225lbs I wasn’t sure how that would go on the pick up but this was fine. I was definitely not ready for moving/running with the weight and my fired lower body let me know that. I was feeling better with this after the third set. Last thing was another triset. It was originally a superset like last week with the quad fallbacks and back extension holds. But I figured I should try and keep some stuff in the mix for the anterior tibialis to keep my ankles working and hopefully help with getting my right calf to be in working order again. The gym has one of those machine for adding weight to tib raises and I wanted to see how that was. A bit awkward but workable. Just not a good one to really “stretch” on. But back to the original initial superset pairing. Back extensions with snatch grip. Doing these to build for log clean and other stuff (deadlifts and sandbags). 3x8 with 5 seconds holds. Light weight here as doesn’t need a lot. Been a bit since I’ve used the GHD for back extensions. The quad fallbacks I added pauses in the stretch as been quite tight last week and took until the last set to actually get to the floor. Off set super set with 3 sets of the back extensions and 2 sets of the other exercises. Downed a protein shake before driving home and stretching.

September 30, 2026 – Week 5, Day 2

Dynamic Warm Up 

Seated Band Hamstring Curls (3-3-0-0 tempo)
lb’sx20
lb’sx20

Wide Grip 1” Platform Romanian Deadlifts (beltless, straps, 5 seconds eccentrics)
95x5
135x5
185x5
225x10
245x10
275x9 (miscounted)
300x10

Dumbbell Walking Lunges
22’sx12/12
22’sx12/12
22’sx12/12

Paused Copenhagen Plank Lifts (2 seconds)
bwx10/10
bwx10/10
bwx10/10

Standing Band Hip Adductions/Hanging L-Sits
(2)µbx15/15 – bwx30 seconds
(2)µbx15/15 – bwx30 seconds
(2)µbx15/15 – bwx30 seconds

Safety Squat Bar Single Leg Seated Calf Raises (0-3-0-3 tempo)
65x15/15
65x15/15

Stretching

Comments: Getting caught up on Monday did nothing for me being fine after that as just got bombarded with work and having to hope that I retain information from the past two days for putting in records tomorrow. I did make sure I got in a walk Tuesday but likely not walking tomorrow as family thing after work. Just need to get through this week and then back to better sleep cycle and options. Starting things off with foam roller stuff and kind of like last week with needing more on everywhere compared to Monday. I guess upper back and hamstrings were about the same level of need. Calves have thankfully not been at the levels they were leading up to Worlds. Quads seem to need the most lately. Neck rehabbing exercises felt good. Lower body stuff with glute activation and mobility felt fine. Could tell hamstrings were a tad tight. Dead hang was ok. On to training. Tempo band leg curls like the past two weeks. Only 2 sets going forward here. My right hamstring had felt sore on these at the start last week and thankfully not the case this time. Some of the more intense hamstring stuff is being reduced as switching to different exercises. These still start out easy and get very taxing by the end of it. But I know these are good for me. Rdls followed. A few changes to what I did the past two weeks. No longer snatch grip but wide grip. So hands in like 2-3 spaces. Meaning I can do these out of the rack rather than saw horses. Going to stick to beltless for this week and the next 3 weeks I think (before switching off-season to comp prep). I’m aiming for full ROM on these rdls rather than just to below knees or mid shin like in the past. So standing on a 1” platform so even if slightly high, I’m going to floor as that is where I struggle to break the weight. Another change being no pauses or tempo on the concentric. These are 5 seconds eccentrics here. I figured I could do a bit more than the other style just from past experience. So the goal was to do 4x10 with first set being 5RIR and the last one being 2-3RIR. I didn’t succeed here as my first working set was too easy and my last working set was too hard. Sets of five reps warming up. I went up a good bit on the third set as the first two sets just felt too easy. I had contemplated doing 25lbs jumps but went with 20lbs and I guess felt that I should course correct. 275lbs didn’t feel too bad but I could tell it had felt like effort. I think I’d have stuck to 20lbs jumps if I had been aware that I miscounted on the 275lbs set, which gave me a false sense of things for the last set. But I guess I wanted to put 300lbs on to something at this point in training with things feeling as they did. I pretty much lost my brace on the last rep of these so I will need to adjust plans for next week as plan was 10% more for 3x8 with top weight but that was with more in the tank. But no failed lifts and things are progressing. Lighter fare following. Walking lunges next. Continuing to deviate from the original plan as had these as just bodyweight through duration but feel like having weight added is important, even if it is a little bit. Only doing these one more week after this anyways before changing things up. My right knee was unfortunately not wanting to cooperate today so I did have to do little bit of moving around to warm up and have things feeling ok to go. Trying to do these without knee sleeves. Just a little increase in weight on these light dumbbells but legs and lungs are feeling it. I was sweating a bit after the last set and spaced out a little before moving on with the training session. Copenhagen plank lift holds after that. Same as it has been the past two weeks with 3x10 with 1-2ct holds. I did change things here with using the single leg bench instead of the adjustable bench. Definitely increased the difficulty with the increased ROM for the lower leg on these. I had not inclination to do a longer hold. I was kind of surprised how tough these were. But this work with the legs is important. And then on to standing band hip adductions combined with hanging l-sits. No Nordic curl stuff. Those are quite intense and a five weeks of those is enough with changes to other exercises. Don’t want to strain something like has happened in the past pushing the intense stuff too long and hard. These continue to be same reps and sets. I’ve been keeping the band tension the same, mostly because other stuff is a bit intense and these feel like I’m doing movement. Less of an issue with the hanging l-sits compared to the past two weeks. That had been the usual end to the session but now adding in calf raises. Single leg seated variety with tempo emphasis on the stretch and contraction peaks. Using the ssb as easier to load and control. Plan was 2 sets of 15-20 reps using 3-5 seconds on the holds. I figured empty ssb and go from there with 3 seconds as I recalled these took a while in the past and that I wanted to make sure I was doing work and not shortchanging things. My right calf has not felt strong for a good bit now and this seemed to be the best way to work directly. These is a discrepancy in strength here as left side didn’t really have an issue whereas the right this was challenging. Now I have that truth, I can hopefully improve and fix things. One positive is that the sets take so long but aren’t taxing on other stuff I can get rehydrated and just go one leg to the other as recovering between legs and such. Put away the equipment and ate dinner before stretching. Just two more work days.

September 28, 2026 – Week 5, Day 1

Dynamic Warm Up

Band Pec Flyes/Paused Band Pull-Aparts (3 seconds)
lb’sx20/µbx20
lb’sx20/µbx20

12” Log High Incline Bench Presses (3 seconds eccentrics)
90x10
110x8
125x6
140x4
155x2
170x8
170x8
153x8
153x12

Paused Chest Supported Dumbbell Rows (3 seconds)
56’sx5
76’sx5
101’x9
86’x13

Feet Elevated Bench Dips
bwx5
bw+42x5
bw+75x12
bw+75x12
bw+75x17

Chaos Chain Bradford Presses
PVC+44lbsx60 seconds
PVC+44lbsx60 seconds
PVC+44lbsx60 seconds

Stretching

Comments: Last week of in office before back to four weeks of telework. Been managing so far and not feeling like taking any hits to training. But hope I will feel more rested with better sleep schedule. Things worked out with work with having supervisor back and I was able to get what I did Friday documented Monday and almost a fresh slate for Tuesday. I’ve thankfully been dodging the bug going around for now with making sure I get rest and just avoid people in general. Weight down about 3lbs from last week's high point so I guess about normal. Digestion not 100% how it was but feeling better than last week for the most part. It still takes a bit to deload from the work day before getting to train. Foam rolling starting things off. Calves needed a bit more compared to last session. Hamstrings were fine. Quads needed a good bit with the right needing about twice as much work as the left. Which has been consistent. My DOMS in the quads were not even close to how they were last week. Upper back needed a good bit of work before felt good to move on. Neck rehab/mobility stuff followed that and felt pretty good. Stuff is moving well and feeling good. No issues with glute activation or lower body mobility other than a slight ache in my left knee but that didn’t lead to anything. Dead hang to finish things up. Band superset to starting things off with pec flyes and paused pull-aparts. I feel like I got the flyes figured out as far as position to get stretch and good contraction without feeling off or iffy on the joints. Actually engaged my back muscles with the pull aparts rather than just pulling the band. So I feel that was good to be feeling muscles doing the work. The eccentric focused high incline log was next. This is the last session of the tempo emphasis for these. Plan was to do 10lbs less than last week for 2x8 to start things off. I wasn’t so rigid with the pyramiding up. I didn’t feel as “strong” as last week but then again, I hadn’t felt as strong as the week before and did better than expected. I guess not quite right in saying feeling as strong but more that I was fatiguing faster so strength endurance didn’t feel as high. This is possibly from pushing a bit on that top set last week. But I got through those first two sets. Next was to drop down 10% off that for another set of 8 reps and then to do a max rep set (1-2RIR) with same weight. The drop in weight did feel lighter but not so much so that 8 reps felt like it went by easy mind you. I didn’t want to have it on this last set struggling to get 10 reps when I did 180lbs for 10 the week before. There was fatigue but I did manage a dozen reps before needing to rack it. This was tougher than I had hoped it would be. However, this does appear to mirror my experience the last time I did these sessions and that had me with having to rest pause sets at times. So better go this time around. I was worried about how I’d handle next session but I had forgotten switching up style of incline so not as daunting. Into the garage for the rest of the session. Chest supported dumbbell rows with the 3 second holds again. Like everything else this session (besides the superset), this would be the last session of the particular exercise/modality of this off season prep. For this session, I was to work up to a top set of 8-12 reps and then take 15% for a matching set. I didn’t want to have things feel like a rough start so I did do two warming up sets. After how the last one felt, I did add 5lbs to my planned weight. I did push this a little as I went for a 10th but could tell I wasn’t going to being leaving any reps in the tank and rushing the hold so stopped there. I changed my plan with matching the reps as my down set was going to be the same weight as last week for 3x10 so I just did max reps on that instead. Will be the last session of these for a while before switching to something else for longer term. Next item was bench dips. Again, last session of these. First session had been interesting one and then I was a little worried about how my elbows were responding to these. But no issues with elbows but shoulders were tight last week. For this last session, plan was to do  2x12 with the casual pace I was going with 64-75lbs and then a max rep set. I decided to go with 75lbs and that seemed like the right choice. The position is odd on these. Feels like a lot of weight but isn’t so bad doing the reps. But the lockout feels precarious and like I might not be able to go fully to max and not get stuck. Right trap was also getting tight from pressure. But was able to push things on that last set.  I’m up in the air on these still as far as if they should be an option in the future or not. I have other triceps stuff planned as get more into event specifics. Last item of the session being the chaos chain Bradford presses for timed sets. Same weight and time of 3 sets of 60 seconds. Last time for them for now and hope was to actually do the 1 minute or work and then 2 minutes of rest to the letter after dancing close to it the past two sessions. This one is a keeper. Shoulders are burning by the end of it. I think I got over 150 reps total so a few more than last week. Put stuff away and got dinner done before stretching out.

September 26, 2026 – Week 4, Day 3

Dynamic Warm Up

Paloff Back Breaker Presses/Step Ups w/ Band TKEs (8”, ab)/Dead Bugs
mb’sx10 – bwx10/10 – bwx5/5
mb’sx10 – bwx10/10 – bwx5/5

Push Presses (beltless, 3 second dip eccentrics)
45x5
75x4
95x3
115x2
135x2
159x4
159x4
159x4
159x4
159x4
159x4

Front Squats (beltless, 5-1-0-0 tempo)
45x3
85x3
125x3
155x3
185x8
185x8

Paused Heel Elevated Sandbag Squats (2 seconds, no lockouts)
112x20
112x20

Quad Fallbacks/Neck Harness Back Extension Holds
bwx6/bw+25x45 seconds
bwx6/bw+25x45 seconds
bwx6/bw+25x45 seconds

Power Pin Swings (EMOM)
88.5x10
88.5x10
88.5x10
88.5x10
88.5x10
88.5x10
88.5x10
88.5x10
88.5x10
88.5x10

Backwards Treadmill Pushes (10% Incline)
5 minutes

Stretching

Comments: Again, dragging ass by the end of the week. But this felt different than last week. Not having supervisor for a second week was not fun. I got a lot of work to document come Monday from Friday. Allergies had felt like taking a back seat after that one day initially it seem but then decided to come back hard after work Thursday and Friday with just feeling tired. I ended up not walking Thursday to just focus on soft tissue work and then walking on Friday so that I could get to bed earlier than I had been to hopefully combat that. Also digestion was feeling off in a different way with feeling a bit constipated and I was kind of hoping whatever got me Saturday last week would hit again so as to clear out the system. I ended up taking Dayquil before bed Friday night to hopefully help my body combat the allergies and stress. Didn’t exactly oversleep but it was later start. Training at home due to powerlifting meet. But was kind of regretting that decision as I didn’t get up early enough to apparently avoid the rain so I had to wait until closer to 5PM to actually start training rather than 12-1 as intended. But I guess that allowed me to get some food in and hopefully have the allergy meds do their thing. Really gambling with the rain clearing up enough to do the one thing that I need overhead clearance on and the weather predictions were looking less and less likely but I trusted my gut. Foam rolling my calves and quads needed attention. Calves haven’t need it as much lately. Right quad tends to need double the time of the left to feel good. The inflamed sensation is thankfully gone at this point. Hamstrings tight but not really that bad and upper back needed very little this time around. It had been massively sore after deadlifts last week and only a little bit this time around. Neck rehab stuff was fine and no issues with glute activation and lower body mobility. I did do some additional stretching for the hamstrings just to make sure. Dead hang to decompress a tad before getting into training. With the rain, I was trying to not really go that fast as the rain was moving through slower than expected and I was hoping I could get it where there was a break in the action to do the one thing that needed to be outside. So in the garage for the triset of the back breaker paloff presses, step ups with band TKEs and dead bugs. Some knee aches as expected but not as much I guess compared to last time. Stuff felt fine and I was moving well enough here. It had thankfully stopped raining and I was onto push presses outside. As indicated last week, basing these two three week waves off percentages of 264.5lbs/120kgs as my estimated 1rm here. No belt, only wrist wraps and using this first three week wave of eccentric controlled lowering on the dip drive. I used towels to mop up the rain water on the stall mats so wasn’t worrying about slipping. 5% increase and going with 6x4 for the scheme this week. I felt less issues with getting the lowering and timing right but noticed weight felt like more effort this week compared to last. Granted this was a 13.5lbs/6kgs increase. I do hope this works out for me as getting my overhead up to par will be big for this coming season. From there, onto front squats. I took rest moving the weights inside to the garage as I wasn’t expecting the lull in the rain to be long. It did end up being a long enough pause I could’ve done the front squats outside like last week. Again, the aim being RPE 5-6 for 2x8 with long eccentric but more a guideline than anything. I ended up adding 20lbs to last week’s weights so that was definitely a risk. My knees initially felt more achy compared to last week at the start but I felt better as I went. Like the snatch grip rdls, this is the last week of this particular tempo and style. I’m not sure if I’m keeping beltless after this but I’ll figure it out. A bit of a break here as well as the next thing was those sandbag squats again. No lockouts and 2 second pauses in the hole. Raised heels. The guideline was 90-120 seconds rest but I knew I wasn’t going to stick to it. This was going to be the last week of these and I knew with needing my allergy meds today that my wind wasn’t as good as it would normally be. Same as last week with 112lbs for 2x15-20. Wanted to get more reps. Was initially going to stop at 16 reps with how they were feeling but then decided to do 18 and then said fuck it, do 20 reps. Which I knew was going to make that second set even tougher on me as I like to do matching rep sets. I told myself that doing 15 reps was fine as more than last week total. Then 16 reps, then 18 reps and then gutting out to get 20 reps. My quads were effectively dead at this point. So took time to get them to calm down (and allow me to hydrate more) before moving on in the session. I can take my time; I’m at home and not going anywhere. Pairing of the quad fall backs and back extension holds with 25lbs on the neck harness. No changes to the reps/sets of the fall backs but slight increase in the time of holds. At least that was the plan. My mobility on the fall backs was not great at the start. I felt very stiff but eventually stuff loosened up that I was getting like I was the week before on the last set. The holds I messed up the first set. It was to be 40 seconds but the timer never started and I noticed late and then started it. I guessed I was at about 45 seconds and stopped and then set it for that time for the rest of the sets. The added time was noticed in the glutes the most followed by lower back and hamstrings. On to the conditioning. Power pin swings with same weight as last week for the EMOM sets. But with 10x10 this time around. The added reps per set were noticed as these did end up being a bit tougher by the end of it. I didn’t have any tightness issues in my arms this time around as I seemed to get the form right from the start. Would be nice to do one more week but pivoting after this session. But like the bradford PVC stuff, this is a keeper for offseason and post competition stuff. Longest break of the session before finishing up. Mainly because it was getting late and I wanted to start getting dinner ready. That way, putting stuff away and doing the last bit of conditioning would be just the right amount of cooldown for my food to be ready to eat once I finished training. Again, backwards treadmill pushing to essentially do the infinity pool version of backwards sled drag for the knees. 5 minutes of this and done for this session. Ate dinner and stretched.