April 27, 2026 – Week 3, Day 1

Dynamic Warm Up

Superman Holds (5 seconds)
PVCx3
PVCx3
PVCx3

Chest Supported Dumbbell I/Y/T’s
12’sx8/8/8
12’sx8/8/8
12’sx8/8/8

Seated Barbell Overhead Presses (4-0-4-0 tempo)/Med Ball Bent Over Throws
88x6/10x6
88x7/10x6 (miscounted)
88x6/10x6
88x6/10x6
88x6/10x6

Chest Supported Alternating Dumbbell Rows
88’sx12/12
88’sx12/12
88’sx12/12

Dumbbell Squeeze Bench Presses (4-0-4-0 tempo)/Med Ball Side to Side Slams
55’sx13 – 10x6/6 (miscounted)
55’sx12 – 10x6/6
55’sx12 – 10x6/6

Feet Elevated Supinated Barbell Inverted Rows
bwx2
bwx10
bwx10

Stretching

Comments: Kind of wanted more days off from work to just recover. Just busy and keeps being busy. Bodyweight down 2lbs from last week. That weight had been a little higher than I had been averaging but I kind of blame that on traveling and eating hardy with lighter training. Lower body is sore from Saturday for obvious reasons but also my neck on the left side as well as my biceps. I wasn’t expecting that so much since I was already doing circus dumbbell but maybe the thicker handle has something to do with it. I didn’t think I’d detrain from it one week off of it. I did get my official invite for Worlds so not worrying about that now. I do hope more details for both comps gets listed soon so I can gear training appropriately and start the plan of approach and improvement. Some changes to this coming week with exercises in the established trainings. Soft tissue work to start things off. I was expecting to need a ton on my calves with how sore they are feeling from the sled pushes. But not much needed. What needed it the most was my right hamstring and my left quad. An unusual combo. Upper back was good as that seemed to get the neck tension to calm down a bit. Neck rehab was fine. Lower body stretches followed up with a dead hang to decompress. So new exercises being added with some being removed this session. But the main meat and potatoes the same as the previous two weeks. First exercise was a new one for this session with doing what are deemed “supermans” with the PVC pipe. Core work and stability coupled with shoulder/thoracic mobility and stability. I think I did these right. Not too taxing but could tell lower back was a little stiff. Then it was the IYTs. Increased the weight a little and dropped reps to 8 per variation in the set. I knew that this should be fine considering the reps from last week. The increased weight was noticed though as I went through these sets. With the lighter stuff down to get things warmed and fatigued, time for the “heavier” stuff. Nothing is really heavy on this day, I just make it feel tough with the tempo work. Again, seated pressing with tempo and the bent over tosses/chucks. 5x6 for both. Told to try and add more weight on the pressing. It is tough to gauge how much more I can do with how these fatigue and burn as the reps and sets accumulate. I had mentioned how I felt like I could ‘t go that heavy last time and then kind of regretted not doing 85lbs for all the sets. I went with 88lbs just so I could say it is 40kgs or something. First rep felt kind of rough the first set but I felt fine as I did them. What I don’t like with the tempo work is the concurrent counting of the movement and number of reps as I worry about miscounting with the worst thing being doing not enough reps but equally bad in that gets exhausting is extra reps. Which occurred on the second set. But I didn’t really notice as anything over 3 reps on these feels sucky doing tempo. The second set I didn’t realize I miscounted until I reviewed video well after the session was done but I had thought I only did 5 reps o the medicine ball stuff. That continues to feel easy and fun. Most things are after doing tempo work. With these finally done, on to the chest supported alternating dumbbell rows. This was the only exercise that had any notes this session and that was that try and pull more ROM as shorter kind of has it be biceps. Ms. Funk had indicated that I might not be able to do so with the bench and the size of the plates on the dumbbell. I figured what might work in that regard was to pull out and back rather than just back, that way getting mostly past the bench pad to increase the ROM. But I wasn’t sure if that would even work here. Plan was same weight or a little more if too easy for 3x12. That first set I wasn’t sure if this was a wise choice to make but it went ok but I did have to pivot my body a bit to do this. I didn’t need to do that on the following sets and it became more natural a movement. So I think I got a way to get more back into these rows going forward if using the bigger plates (at least for one arm version). Ms. Funk had indicated that the push/drags weren’t programmed out of hate but the fact that the tempo benching was in this week and again back up to 12 reps has me questioning the sincerity. Still the squeeze close grip style with the side to side medicine ball slam exercise. I took quite long rests between pairings here so that my shoulders, chest and triceps stopped feeling microwaved to give another go at it. I kept thinking I had miscounted doing these but turns out only the first set I did. The side to side I was advised to stay more stationary and have it be oblique focus as opposed to what I was doing with pivoting on the hips and rotating my feet in turn. The slams are fun and do distract from the hellishness of the tempo pressing. Last thing for the session was a bit tougher than what had been the case. Inverted/inverse rows using barbell to force supinated grip. Indication was to do 2x10 and “make it tough.” I had asked about what variables to adjust for difficult (whether loading or elevating feet first). I went with elevating my feet. These feel fine but the last inch or two of the movement is very tough and I can’t get my chest to touch the bar with my feet elevated. I stuck with this setup and bodyweight for this time and if I need to adjust going forward, I will if this wasn’t satisfactory. Put stuff away as dinner finished cooking. Stretched afterwards.