August 20, 2025 – Week 13, Day 2

Dynamic Warm Up

Power Pin Swings
41x10
41x10

Axle Deadlifts (straps)
136x5
186x4
226x3
276x2
316x1
EMOM
366x2
366x2
366x2
366x2

Supinated Bent Over Rows/Prone Band Hamstring Tantrums
155x12/(2)lbx10 seconds
155x12/(2)lbx10 seconds

Banded Biceps Curls
lbx20
lbx20

Stretching

Comments: One last workout before getting on the plane. Literally. I’ve had preps where there were light sessions the week of the competition and not much besides moving around and such but most didn’t involve me traveling a great distance. And not like this. The flight wasn’t leaving until 9PM but needed to get there like 3hrs early just to be sure with an international flight and this being my first one ever. We weren’t going to the local airport so that was about 2hrs or so drive to the airport as well. So I needed to do this as soon as I got my breakfast to settle. I also had to move some furniture around in my house so that stuff could get picked up while I was away. My dad was against me doing another workout this week considering how worn out I had looked the previous week and the day before (my parents both thought I was moving stiff). But I wanted to stick to the workout plan and figured I should move around as I was going to be sitting in a cramped space for about 8hrs and then after a little bit be in a car for 2.5hrs getting to the destination. I told my dad that he has his own way with dealing with nervous energy and I have mine haha. Besides, this was a really simple workout and would move fast. So did my foam rolling and moving around with neck rehab stuff. First thing was to be sandbag swings but as mentioned last session, didn’t bring it. But since this was more to just do the swing and not the throw, it was ok to just use whatever here. I used my power pin that I got about 2yrs ago and put just a little on there so that it was about the weight of the sandbag I was planning to bring home with me (+ or – 5lbs). This was pretty easy. I was feeling a little bit of tension and aches in some joints. Axle deadlifts were next. I didn’t really stress about how these felt as the game plan wasn’t to do this event at the show. Just do something. So about the same as last week with it being EMOM doubles. 90% off last week essentially weight wise and dropping a set from last week. Things felt a bit tougher than I’d have liked but seemed to feel somewhat better as I went here. Noting really to soothe my nerves. But nothing hurting. Only superset pairing for this session was yates rows and the band tantrums. Two sets here with more reps on the rows (lowered weight) and even less time on the tantrums. Light enough that I didn’t need to do any working up sets and didn’t really take any rests between the sets either. Felt comfortable. Last thing was some banded biceps curls. Similar to the banded triceps stuff on Day 1. The light band did end up being a little more tension than I was expecting it to feel but I feel still in the same spirit of the plan with fast reps. With the session finished, I helped my dad move the couches and then stretched out before taking a shower and finishing up packing before heading out to the airport. Time to do this thing.