May 11, 2026 – Week 5, Day 1

Dynamic Warm Up

Superman Holds (5 seconds)
PVCx3
PVCx3
PVCx3

Chest Supported Dumbbell I/Y/T’s
12’sx10/10/10
12’sx10/10/10

12” Log Clean and Push Presses (clean every rep)
90x5
120x3
150x2
180x1
210x3
210x3
210x3
210x3
210x3

Seated Barbell Overhead Presses (4 second eccentrics)/Paused Med Ball Overhead Press Tosses
95x1
135x4/10x4
140x4/10x4
145x4/10x4
150x4/10x4

Head Supported Alternating Dumbbell Rows
56’sx5/5
96’sx10/10
96’sx10/10
96’sx10/10

12” Log Floor Presses/One Arm Med Ball Overhead Press Tosses
90x6
140x6
190x3
220x8 – 10x3/3
225x8 – 10x3/3
230x8 – 10x3/3

Feet Elevated Supinated Barbell Inverted Rows
bwx3
bw+36x12
bw+36x12
bw+36x12

Stretching

Comments: Weight back down 4lbs. I figured that was high last week. Feeling a little worn from training Saturday and then setting things up for training my sister Sunday. Middle finger still swollen but I seem to be able to do everything and I know it will be fine eventually. Not looking forward to the switch from telework to commuting that happens every 4 weeks now. We have 5 of the 7 events for World’s now so got most of the picture at this point. Should have all the details as far as events by the end of the week and maybe have weights/rules too. Work really sucked today as far as workload. Felt like 3 days. I was feeling mentally worn out but my body seemed to be ok. Soft tissue work to start things off. Calves needed a ton of it. More so the right one. Hamstrings my right one was more sore than the left. Quads needed a ton here too. Upper back was just ok. So at least something didn’t need a ton of work done. Neck rehab was fine. It was like a combination of some such feeling achy and other stuff tight. I prefer tight over achy as far as the sensation doing stuff. Lower body stretches followed up with a dead hang to decompress. There were a lot of changes to the workouts this week now that we are going full tilt worlds. Session started off the same as last week with the PVC pipe exercise. I didn’t film these again as treating these as warming up. But they do take some effort with the holds required so not omitting them from the workload indicated in my logs. I rested about 30 seconds between sets. Second and third set felt “smoother” if that makes sense. A positive is I didn’t want to just fall asleep. Then it was the IYTs. Same weight and reps as last week but dropped a set. Make sense since more pressing going to be happening. But these are a good one to get stuff feeling happy and get blood flow and reps in that aren’t harsh on joints. It is always surprising that they start out so easy and fatigue at the end of the sets. So far not much deviation from the previous sessions. Well now we go into some event specific stuff. Log clean and press is an event for world’s. For now, light and heavy option but if enough logs are able to be procured, could be a four log ladder. Either way, I need to get comfortable with log. And as far as pressing event split, log on Day 1 makes more sense then moving dumbbell from Day 3. I’ve not really “peaked” log with Ms. Funk and only kind of did with axle. So really out of practice on log. No half measures here so of course a break in light session is 5x3 at RPE 7 cleaning every rep. It has been almost 6 months since I’ve done a log clean and press and it had been while since I’d done it prior to that. I thought I worked up heavier during the like 3 workouts I did with the log in November/October last year but turns out I didn’t go above 225lbs really. I’ve made some adjustments to my leg drive based pressing since then. Just basing things off how I was feeling, I felt like 210lbs should be safe. 180lbs would have been the bare minimum my ego would tolerate here. No knee sleeves like I’ve been doing with axle and dumbbell as of late. First set with log feels like ass on my knees but feels smoother as I go. 180lbs flew up so I was encouraged to do 210lbs and entertaining going little heavier each set if feeling good. That didn’t end up happening as this turned out to be challenging enough as is. I’m thankful the jammed finger didn’t affect things here. Definitely not used to log press. But the clean seems to be at least powerful at this weight. Last rep of the first set my belt felt like it went slack but it didn’t seem like it came undone. It decided to do that immediately on the first rep of the second set. I didn’t let it phase me much there. Third set felt solid. Fourth set on the first press I could tell some stuff was getting “fatigued” as I felt like my knees/glutes were “locking up” on me and my shoulders feeling the fatigue so I had to retake my dip on the drive that first rep. Fifth set it was apparent I was fading here as I misgrooved the first press and had to redo it. Then a little happy feet on the last rep to get stable base. I’m glad that I’ve built up some kind of base that I could still push forward in not ideal circumstances. Log is going to need a lot of work. I can’t get as deep a lap with my normal shoes vs Olympic shoes on log. Ms. Funk had indicated that the deep lap wasn’t really benefiting me in any way on the clean as log was moving a lot. The log was new to this workout and likely going to get real close these next three months. Then the workout went back to somewhat like it had been the past month. But as it seems to be the case, similar but different. Superset of seated pressing with tempo modification and medical ball tosses. The tosses were now essentially overhead press tosses with me doing a slight pause in the dip like a log press and chucking it up skyward with legs and upper body. So that necessitated doing the seated pressing outside so no real break for the superset. Only eccentric emphasis on the seated press. I knew I could do more weight compared to the previous variation but not sure how much. First set I was a little unstable just finding balance point with no ceiling but once I figured it out it was fine and added a little bit each set. The tosses were a bit more chaotic compared to the bent over ones as I had to kind of fetch the ball every so often. Into the garage after that for rowing. Same as last week with it being the head supported kind. Same weight and reps and sets. I hadn’t enjoyed these last time. My biceps were a bit sore from Saturday and now from today with log work. Last time I had taken a wide stance so as to keep the dumbbells together in position and that had felt like a stress position for me. Not sure why but I just kept them outside my legs this week and it felt a whole lot more comfortable to do and less issues here. Almost relaxing. I was worried this would be a whole thing. But back outside for more superset. The accursed dumbbell tempo squeeze pressing was gone finally. Replaced with floor press with the log. I’ve apparently not done a log floor press in almost 16yrs. And even back then, it was a bottoms up style because the rack at the gym didn’t allow for pressing outside the rack. The notes had been for swiss bar or axle with preference for the swiss bar. I used to have one but converted it into a lightweight makeshift log for my sister to train on so Ms. Funk indicated it was fine to do a log instead since pressing log. I got long arms so not losing much ROM I think here. I wasn’t sure what I’d be good for here but kind of surprised myself and I feel that maybe I should’ve gone even heavier than I did. The other part of it was more overhead medicine ball press tosses. This time one armed to mimic/supplement dumbbell. I use my left to press as seems to be my better side but it felt uncoordinated and awkward compared to my right doing these. This was also a bit of needing to fetch my own ball here. I do like this kind of training as it feels like I’m doing my best to be athletic as I get older. Back into the garage for the last part of the session. Inverted rows with supinated grip again. Indication was to do 3x12 with the same setup I did so feet elevated. I wasn’t sure what I could handle at this point in the session after the log clean and pressing fatiguing arms. I didn’t push things like going for 42lbs like I did last week but cut the difference. These got tough by the end. Making sure biceps are happy here. Got to eating dinner after putting stuff away. Stretched before cleaning up for bed.