April 6, 2026 – Week 8, Day 1

Dynamic Warm Up

Seated Dumbbell Overhead Presses (3 second eccentrics)
40’sx5
40’sx5
40’sx5

Heel Elevated Goblet Squats
bw+40x10
bw+40x10

Close Grip Push Ups/Band Pull Aparts
bwx10/mbx15
bwx10/mbx15

Walking
23 minutes

Stretching

Comments: The week of, trying to decompress and at the same time not become so detrained by movement. I will be in a car for a day and a half and different hotels each way out there and back. Easter with family was nice. Trying to distract myself with planning out meals during the trip. Bodyweight same as last week. Work just fucking dragged on as half the people in the unit were there and that meant getting more work on top of the many things I scheduled to try and get done before I’m out. I need to get stuff resolved this week that can as I’m not going to recall shit the following week with competition and travel. Neck feeling tense today. Not like how it does when I tweak something randomly. Just tense. Plan is just two workouts for this week. I’m thankful that the hip issue is nearly gone at this point. Right on time. Soft tissue stuff with foam rolling. Didn’t really need much besides tops of my right calf and my upper back. Neck rehab stuff felt fine. Some stuff felt like more effort than usual, but assuming that has to do with my neck feeling tense. Lower body stretching and then a dead hang. Then on to the very quick training session. Starting off the lifting with the same seated presses with somewhat short rests and 3 second eccentrics. This time just 3x5. Light and explosive. I had definitely undershot these last week so I knew that my 40’s would fit the bill here. Didn’t need any warming up sets. Just get in and get out time thing here. This did feel like some effort but easy. From there into goblet squats. Notes being “light AF” for 2 sets of 8-10 reps. Heels elevated as well but no tempo stuff. Seeing as how I did 106lbs for sets with pauses no issues Saturday, I figured just using the 40lbs dumbbell here would fit the bill. I kind of gifted some lighter stuff to my sister. Knees a little achy but not as bad coming into it Saturday. Still felt like things moved well. I kept these similar rest to the pressing. Squats are a little more taxing compared to pressing as even when bodyweight, it is a lot of range of motion. Last lifting related thing was a superset of push ups and band pull aparts. Similar to last week but just bodyweight on the push ups (no tempo or bands). I did my best to make these look robotic in motion and to keep myself braced. Make it look good and like it was no effort at the same time. Do it all day. Band pull aparts didn’t feel as taxing this week. Perhaps because didn’t do so much before hand and less intense push up variation. I made sure I took a slight break between the sets. And as usually is the case on the deload week, some walking after the session. Was to be 15-20 minutes but the route a picked ended up taking longer to complete than I thought. I was worried about undershooting here. Got dinner ready and then stretched. One more to go.