October 21, 2026 – Week 8, Day 2

Dynamic Warm Up 

Seated Band Hamstring Curls (3-3-0-0 tempo)
lb’sx20
lb’sx20

Wide Grip 1” Platform Romanian Deadlifts (beltless, straps, 5 seconds eccentrics)
135x5
185x5
235x3
285x3
331x8
331x8
298x11

Safety Squat Bar Front Foot Elevated Split Squats (4”)
bwx5/5
bwx5/5
65x3/3
85x10/10
90x10/10
95x10/10

Paused Copenhagen Plank Lifts (1 second)
bwx12/12
bwx12/12
bwx12/12 (10 seconds hold last rep)

Standing Band Hip Adductions/Hanging L-Sits/Safety Squat Bar Single Leg Seated Calf Raises (0-3-0-3 tempo)
(2)µbx20/20 – bw+10x20 seconds – 95x20/20
(2)µbx20/20 – bw+10x20 seconds – 95x20/20

Stretching

Comments: I was feeling off mentally on Tuesday and I realized I needed to make an adjustment as I was not feeling myself. Having a set of one exercise feel tougher than I expected it shouldn’t be that detrimental to my mental wellbeing that I’m doubting myself and feeling like I’m out of my depth. Things didn’t work out with getting in a walk on Tuesday with important stuff during my lunch break leaving me with not enough time to do a walk and having family stuff sooner after work than expected. But I was feeling worn out and it was only Tuesday. I figured best plan was to get to sleep earlier as I didn’t get as much sleep as usually do the past two nights. I wasn’t feeling a ton better Wednesday but I had at least a plan. I think mentally buffering a lot of client hardship and having to recall it the following day has not been helping. But a plan was at least something. Assuming I don’t feel off this session. Unlike Monday, I was able to just go right into this without having to rely on debriefing after work. Foam rolling and this was a bit odd with things. Calves feeling like needing a lot today. Not the most but close to levels needed in the past. Then my hamstring on the right side was tight and needed like double the usual work. Quads were barely needing anything and then a decent amount of shifting in upper back. Neck rehabbing exercises were ok. Chest was tight and while some stuff stiff, not like it was Monday. Lower body stuff with glute activation and mobility felt fine. Been holding some stuff longer lately. Dead hang was ok too. On to training. This workout is the last for a few things that have been staples until this point. One such thing is the tempo band leg curls. This was the smoothest these have felt with doing the tempo and reps. Will still be band leg curls next week but different approach. The beltless work on the rdls continues. This will also be the last week of them done with the 5 second eccentrics, wide grip style and on 1” platform. Aim was to do 10lbs more than my top set last week for 2x8 and then take off 10% for a repping out set. I was nervous about this as worried with how the incline log had felt and that maybe pushing these too hard and that I wasn’t going to be fine here. I wasn’t certain until 285lbs didn’t feel that bad really that I figured I could do this one. I added 1lbs to it so that it was 150kgs. These actually felt pretty good so that was a pleasant relief here. Down set just shy of 300lbs and got what I was expecting here with 11 reps. Next week will have beltless rdls again but not like what I’ve been doing until now and not as my primary exercise. Rehydrated a bit as likely not getting much in later in the session. Next was the ffe split squats with the ssb. Plan was initially 3x10 with 85lbs to same setup as last week. But I think I got kind of lazy with getting the 6” platform out that I just used the bumper plates I had out instead. I did need to do some no weight sets to get my body feeling good to do them. My right ankle was having issues today and I’m not sure what I did where it felt kind of tender with the ankle going forward when it was the working leg and then when trying to get out of the position as the support leg side when the left was working. However, things felt strong and I wasn’t feeling like pain was getting worse. I ended up adding weight each set and pretty much had already decided since I got through the deadlifts with how I wanted them to go, that I’d work through lunch tomorrow to get finally caught up with this week work wise and focus on soft tissue and then aim for walk on Friday. In the event knees/ankles not happy by Thursday, another day to recover. These will be with me for a few more sessions. Another last run for the copenhagen plank lift holds. Same as last week with 3x12 with bodyweight and only 1ct holds. The first set on the right side felt very easy but then struggling first set left side. Trying not to take full walk recovery rests here. Second sets felt fine and decided if wasn’t feeling dead on the third sets that I’d hold the last rep for 10 seconds. It felt fine enough so I did. The final thing was a triset with same stuff as last week. Also last week of this. Band hip adductions, hanging l-sits and the tempo seated calf raises. 2 sets of each here and same reps as well. Kept bands/weight the same for the adductions and the l-sits but still pushing what I can on the calf raises. Did what I needed to here and done. Put away the equipment and ate dinner before stretching.