June 8, 2026 – Week 9, Day 1

Dynamic Warm Up

Superman Holds (5 seconds)
PVCx3
PVCx3
PVCx3

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

12” Log Clean and Push Presses
90x5
120x4
150x3
180x2
210x1
230x1
230x1
235x1
235x1
240x1
240x1

Javelin Thrusters
45x3/3
65x2/2
85x1/1
105x3/3
105x3/3
105x3/3
105x3/3

12” Log Floor Presses/Banded Deadbugs
180x6
220x2
255x6 – lbx12/12
255x6 – lbx12/12
260x6 – lbx12/12
260x6 – lbx12/12

Seated Dumbbell Rear Delt Flyes/Paused Band Pushdowns (2 seconds)
22’sx15/(4)mb’sx15
22’sx15/(4)mb’sx15

Stretching

Comments: I sweated a lot on Saturday so bodyweight was coming up under 260lbs Sunday. I didn’t have to worry about anything besides getting stuff ready for this week as my sister was on deload week for competition. My week is last week in office rotation and folks will be back home this week. I will be doing my usual Day 1 and Day 2 but need to train Sunday instead of Saturday due to the gym hosting a competition (that my sister is competing at). I wasn’t feeling nearly as beat up from the last Saturday session I finished. Plan with training appears to be doing one week with harder Day 1 and Day 3 (this week) and then lighter Day 2 and then have the following week be lighter Day 1 and Day 3 and hard Day 2. Allergies were pretty bad in the morning but cleared up by the afternoon thankfully. Hamstrings had been decently sore and I could tell that my forearms (especially the right) were feeling the keg contact. Having to do skin care for the hands to keep from having callus issues with the sweating and humidity. Little bit of skin abrasion on the left thumb from keg too. Foam rolling there were some spots that needed it like my upper calves and lot needed in my quads. Elsewhere was fine.  Neck rehab was fine. Felt good. Kind of got what I think is good enough for my warming up for the glutes at this time. I may add something in for hamstrings. Lower body stretches followed up with a dead hang to decompress. The start to this session was as last time. PVC pipe exercise superman holds. I didn’t film these again as treating these as warming up. I felt I was recovering a little better and did 30 seconds rest between the sets. Could tell there was some lower back fatigue from Saturday. Then it was the ITs. Same weight and reps as last time. Since these seemed to be the same and no changes (kind of part of warm up now), I did film them so I could kind of keep things moving along. These felt good for the shoulders and upper back. I was running a little behind with figuring out the session as I can’t really troubleshoot and plan like when I’m home on telework during my breaks with my on PC vs trying to get it sorted on my phone. Outside for the majority of the session. It looked like it was going to rain but it never did. Log clean and press and for heavier fair today. Notes were to work up to 6x1 at something that felt decently heavy but not something I’d freak out or be stressed about (RPE 8). However, I tend to get stressed at just about any weight being pressed above 180lbs it seems on log or axle. My hope was that I would be good with how last week went for the most part here. I really wanted to be feeling stronger. Only do one clean warming up to kind of save myself and try to focus on the pressing since it was going to be singles here. Cleans felt strong, but weight felt heavy on my shoulders/chest today. I was hoping I could do 240lbs comfortably but with how 210lbs felt, I went with 230lbs to start. The cleans felt powerful all session and video does say that 230lbs moved fast on the press. My ego had me sneak on small plates after the first two singles to get to 235lbs with my overarching plan to be doing the two final singles with 240lbs. First one with 235lbs didn’t feel so crisp and that was a bit of wonky lockout. I overcorrected a little I think the second as the clean recovery kind of knocked me off balance backwards and had to let it settle but it went up better. Again, these don’t look bad but it felt heavy on my body in the rack position. First one with 240lbs I tried to correct further and that seemed to be fine with the clean but balance a little off with press and had to walk back with it. By the time of the last lift, I did get the clean right but weight was feeling draining in the rack and I wanted to get a stable base to press for this last one. So bit of a mixed bag feeling here. Got a good bit to catch up with log and I feel like that may have me feel the pressure to go up with doubts in my ability to have it there game day type thing and just knowing that this weight is less than 80% of my lifetime best on this lift. But moving on. Secondary pressing after that with the javelin thrusters. So I guess I was doing them right but was advised to lower the pins a notch as might be cutting my dip short a hair. This exercise seemed to be the thing people noticed and that was neat from last week. So plan was to do 4x3 this week with same weight. I had a feeling though that I was going to do a little more weight just because these were starting to click. I wore my knee sleeves for these this time to hopefully have my right knee not so stressed and to also get used to them for circus dumbbell right after yoke. I may have been rushing a little with worries about rain and also just getting the session done before it was really late. These felt powerful for the most part and I felt powerful doing them just tossing that weight up there. Took my mind off of log press thoughts for the time. I feel like I could do 135lbs on these for a rep or two if I wanted. I’m curious how these will pay off. Up next was the pairing of log floor press those banded deadbugs. This time it was 4x6 on the log stuff and 4x12 on the deadbugs. RPE 8 was suggested for the log stuff. I had an idea before the session started but seeing how my pressing had felt with log I lowered that expectation but then cautiously raised it with how the javelin stuff went. This time around, log floor pressing didn’t feel as good as it has. Anterior delts felt sore. I did end up going lighter than my high end plan but not quite my lowest revised end here. Felt decent enough the first set. The deadbugs I was trying to focus on locking the nonmoving side here. That was a bit of focus struggle there with making sure I stated braced in spots but mobile in others. A lot to focus on with the band distraction. Second set pressing felt a little better so I did what I do and added a little weight. Third set felt the best of the day so I felt good but fourth set felt the roughest of them. The deadbugs remained about the same. Last thing had a slight change to it. Still rear delt dumbbell stuff but more weight and less reps. And pairing with banded triceps with holds at lockout. Always with the triceps. The dumbbell stuff was about what it was going to be. I may have had the tension a little light the first set but I did make sure it was appropriate tension where I gripped things the second set. Put stuff away and took care of some things at my folks before getting to eat. I had an appetite so I unfortunately ended up eating what was to be two dinners. Stretched before cleaning up.