July 8, 2026 – Week 13, 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 (clean once, 0-1-0-1 tempo)
90x5
120x4
150x3
180x2
210x1
240x1
240x1
245x1 (initially missed the press)
247x1

Yoke (drop and turn halfway)
260x40’/40’
400x40’
490x20’/20’
580x40’
670x40’/40’ in 23.77 seconds
670x40’/40’ in 23.93 seconds

Javelin Thrusters
65x3/3
95x6/6
95x6/6
95x6/6

12” Log Floor Presses w/ Bands (+6lbs/+30lbs)/Med Ball Slams
180x3
220x6 – 10x12
220x6 – 10x12
220x6 – 10x12

Seated Dumbbell Rear Delt Flyes
22’sx20
22’sx20
22’sx20

Stretching

Comments: Suffice it to say that the power outage didn’t get resolved quickly. Power was out from Saturday at 6:45PM and then it came back Tuesday at 7:50PM. I couldn’t tolerate the heat. Two storms hit back to back and about 210,000 people lost power. A tornado actually touched down on Sunday evening. I couldn’t sleep Saturday or Sunday night as too uncomfortable and took ibuprofien to try and get myself to sleep. Maybe 8hrs total sleep this weekend. Monday power came back for my parents so I was able to sleep there. Much better but still not great sleep. I ended up taking off work Monday and Tuesday as I wasn’t going to be fit for work with lack of sleep and having to go into office due to the power outage issues. But I was finally able to get sleep Tuesday. Trying to salvage the week here as I was going to try and get three sessions in but that became a no go with not being able to really recover at all and leaving Saturday for family trip. So condensing into two sessions this week. I was not feeling recovered even as of today but it didn’t seem smart to take off two weeks when at like the last block of prep for worlds. I was not even 30 minutes into my shift and my power went out again and indication was it could be out again until Thursday. So I had to relocate to the office so that added annoyance to having missed two days of scheduled work and now having two days to do stuff before being out 6 days. Work wasn’t bad but a lot to catch up on being inadvertently out. But it can bring out how tired I feel being there and I was seriously lacking motivation to then come home and train a long session. My power did get restored about the time I was on lunch so that was at least a positive there. Came home to annoyances that I had planned to resolve with power earlier so I was quite irritable having to take care of that. I ended up not getting to my actual training (not the warming up stuff) at like 7PM. So not great. Foam rolling was needed but not a crazy amount. Neck rehab stuff was ok and felt about how it should so that was good. Glute activation was ok and lower body stretches (I did double here) followed by a dead hang to decompress. Was feeling aches in my knees and right elbow and just kind of feeling a bit worn through and through. Last week I had missed doing the warming up type exercises as they weren’t on the rough draft I got initially for the first session. But I was to do them and they were here this week so I did them. Nothing to really say about them. My left hamstring wanted to cramp on the PVC superman holds and my left elbow ache was present on the I portion of the raises. You can’t really mess up these exercises and it was more the rest of the session that could be an issue. I knew this would be the heavier week and I was expecting it to be just singles. And I was right but notes indicated paused. So I wasn’t expecting heavy paused work on log, as usually lighter stuff due to the necessity of it. So notes said 4x1 with 240-255lbs weight range. I’ve been consistent at least with 240lbs on log so I figured that would be where I aim with how I’m feeling and obviously if that feels super duper, go up a little. I assumed the pauses were to be like last week. So just one clean on my warming up. For whatever reason, the left side felt heavier on the pick until I got up to my working weight. It was weird. Wasn’t like it felt off balanced when cleaning or the pressing. The thicker knee sleeves did seem to mitigate the knee aches. I was trying to not be nervous on these. 240lbs didn’t go great. I misgrooved it pretty bad so it was a strugglebus of a lift. I guess not going up in weight. I kept my knee sleeves on but took other stuff off after spending more time in the sleeves with squats. I didn’t want to fully take off as I was sweating quite a bit. The second lift at 240lbs went up like it should and was comfortable. I decided I’d add 5lbs. I’m a bit self-conscious about where my pressing is at and feel it is in the same boat as the squat for me at this point. 245lbs I felt like it went up into the rack smooth and I felt like it was not bad on my shoulders and in the dip. But I guess I let it drift out and I had no power to push it through sticking point. So some panic there. But then I was able to collect myself and go again. That had been a gamble as usually if I miss and try again from the shoulders, it is a no go. It was another grinding rep so not ideal but I didn’t feel discouraged. If I can get it right, this went up easy. But I didn’t feel 5lbs more confident here. So I added 2lbs. Told myself I had just done this and went for it. I was so pissed in the moment when as I’m getting the log up to the shoulders that the damn belt Velcro came undone on me. I think my brace on this was motivated purely by spite. I was able to make this a better rep I think then the others. I’m going to have to consider getting new belt as this is happening more and more with no rhyme or reason. As these sessions are condensed, change up here with going out to do yoke in the street. This is a bit different but this is kind of how I remember the world’s prep with it having me do axle followed by the damned zercher yoke and sandbag medley. This was going to be a pain. The yoke I have is quite wobbly and apparently we are making some aggressive increases on this one weekly. It has been only 5 days since I did yoke and that was about 30lbs less than what I was going to do. No circus dumbbell thrown in the mix. The slant in the street is quite egregious so I have to have the pick a little lower to compensate for that so I’m not dragging the yoke or hitting into the street. My right hamstring was feeling a bit tight. My knees and back were not enjoying this today. I tried to warm up as efficiently as I could and not be destroyed by it. Only two runs thankfully. I knew this wasn’t going to be fast or great. The humidity and just the stress of things was making this tougher. Especially with the side to side sway. But I do feel that I’ve gotten better with controlling my movement on yoke. Pick felt slow and I didn’t feel like I could go right off the mark. Repick a bit slower because lower pick and just making sure I was controlled. I got through these no worse for wear. I left this out behind my car with intent to put away later as I had essentially the rest of my usual Day 1 session to complete. The javelin thrusters were next. Same as last week with more reps but the same rep range. Only 3 sets but 6 reps per set. A little leery about this with my knees and my left elbow. Knee thankfully were ok. Elbow wasn’t too thrilled but seemed to eventually shut up. Outdoor light sensor didn’t seem to want to work here. Next was banded log floor pressing and medicine ball slams. 220lbs on log for 3x6 and the medicine ball tossing only 3x12. My left elbow and shoulder were not feeling it on the warm up set but thankfully not an issue for the working sets. Felt quite strong on these actually. The slams I was noticing I was tired doing them and quite sweaty. I actually had gone through three shirts by this point in the session. Last thing was rear delt dumbbell raises. No banded triceps this time with it. Notes were same weight as it had been but for 3x20. The lift wasn’t too bad but I know these take a bit to recover so I used the rests to put stuff away from the previous stuff as well as get dinner ready. I was finally done and able to eat and stretch. Still stuff to deal with later but that will be later. Just one more day of work and then I can relax.