April 1, 2026 – Week 7, Day 2

Dynamic Warm Up 

13” Wagon Wheel Axle Deadlifts (straps)
136x5
226x3
316x1
EMOM
406x2
406x2
406x2
406x2
406x2
406x2
406x2
406x2

Pendlay Rows
135x6
185x6
225x3
275x6
225x6
225x6

Deadstop 1 ½ Safety Squat Bar Good Mornings (lower to deadlift pull height)
65x3
115x3
170x5
170x5
170x5

Wall Sits
bwx6 seconds
bwx60 seconds
bwx60 seconds
bwx60 seconds

Paused Lying Band Leg Curls /Paused Band Seated Leg Extensions
(2)mmbx5/sbx5
(2)mmbx15/sbx15
(2)mmbx15/sbx15

Stretching

Comments: No walking Tuesday as playing some catch up on sleep and also cashing in a gift card for dinner. Also my hip thing was acting up Tuesday so I didn’t want to bother it. I was very shocked with how well it was feeling right before going to bed Tuesday and then waking up Wednesday. Kind of a knock on wood that it stays like this or gets better from here. Work was damn busy as well. Hoping that my energy levels didn’t tank. Especially since it was 80 degrees again. I preemptively put on the small oscillating fan in the garage for some air flow. Soft tissue foam rolling surprisingly not much was needed elsewhere but really needed it for my right quad. A little more for the calves compared to Monday though. Neck rehab stuff followed. Chest needed this. My right arm (biceps) was feeling tense for some reason. Lower body stretching and dead hang after that. Didn’t have the weird “disconnect” issue like I had last time. Then on to the workout. Axle deadlift with the wagon wheels. Essentially the same workout as last week minus working up to a heavy double/single. Just doing the 405lbs for doubles but EMOM rest this time and two extra ones. Make these speedy. I knew that could be a tall order to make them feel speed but they should move fast. I tend to feel like stuff moves fast and feels light if it is after doing something darn heavy. Like last week. I took plate jumps just because I worry that I’ll have limited warming up at the show. Not received any e-mail updates or nothing the entire time. So yeah, 90lbs jumps are rough but I’ve done them before with warming up and for similar things. These felt heavy and straining but I know they weren’t. It wasn’t until the last three or so that the weight actually started to feel light. I’m glad this wasn’t a heavy session so I can recover and not feel like grinding things down to a nub so close to show time. Similar to day one, there were modifications to this day with the hip. Ms. Funk took out sandbag to shoulder stuff due to how that felt and it would likely get in my head to do it this week. I’m going to be doing sandbag stuff on Saturday anyways. So the change was bent over dead stop rows or Pendlay rows. I was somewhat tempted to still use a sandbag instead but thought better of it as Ms. Funk put barbell rows for a reason. Plan being strict and on these with 3x6-8 and RPE 7. I made a point to wear what I’ll wear for my midsection doing sandbag stuff. I overestimated what I could do here as my first “working” set was sloppy. I should’ve taken how 225lbs had felt warming up to have that be my working weight. I dropped the weight down to 225lbs for much better quality reps. Just moving on along here. There was a change with the ssb gms. Still doing dead stop style starting from the top but adding in 1.5 reps. So down and then up halfway, back down and the up all the way. So even the “5” rep set was going to feel like a lot. I misloaded these at the start as I was planning to use the same weight as last week. I didn’t notice until I was at the working sets so I added 5lbs to be in the suggested weight range. These were tougher than last week but felt better on my body if that made sense. This workout initially had these followed up with the sandbag zercher lunges with tempo pauses as I guess I hadn’t made it clear that these were potentially the cause of the hip flexor issue and that these were causing some anxiety. So they were dropped and I was advised to some wall sit variations instead. I figured that I’d do the one that had the least amount of moving around. Knees were pretty achy in the position and it has been over half a year since I’ve done any wall sits so legs were a bit detrained to this. Bodyweight only here and a minute was challenging. Essentially I did a set and then took about 90 seconds and then did the next set. Knees felt better as I did these but they did get tougher. A superset to end the night. Not having all the heavy stuff was moving things along at a decent clip. I had to do some logistics here with the last thing as it was banded lying leg curls and banded seated leg extensions. I’ve done them but not together. Had to do some testing to figure out how to setup both and make it work. I did find a way that was pretty quick. My testing set had the band tensions I picked feel quite challenging but they weren’t so bad during the actual sets. These actually felt pretty good on my joints and muscles at the end of the session. Did these back to back with rest being however long it took to get into one contraption and out of the other. Put stuff away and got to eating dinner before stretching.