November 11, 2026 – Week 11, Day 2

Dynamic Warm Up 

Paused Seated Band Hamstring Curls (1 second)
ab’sx20
ab’sx20

18” Jack Stand Pulls w/ bands (straps, +50/+100)
No Bands
155x5
Add Bands
205x3
245x2
295x1
335x1
385x1
EMOM
425x1
425x1
425x1
425x1
425x1
425x1
425x1
425x1

Paused Romanian Deadlifts (3 seconds at midshin, beltless, straps)
225x3
275x3
315x3
365x8
365x8
365x8

Paused Dumbbell Front Foot Elevated Split Squats (4”, 5 seconds)
bw+10’sx12/12
bw+10’sx12/12
bw+10’sx12/12

Paused Ab Wheel Roll-outs (5 seconds)/Safety Squat Bar Single Leg Seated Calf Raises (0-3-0-3 tempo)
bwx14 – 125x15/15
bwx9 – 125x15/15
bwx7 – 125x15/15

Stretching

Comments: Felt damn tired coming into Tuesday and really hoping that the day off Wednesday would be enough to fix me and have me kind of reset to get back on track here with things. I ended up staying up late to get stuff out of my head before going to sleep and eventually sleeping for 9hrs or so. I was initially thinking maybe wait until closer to 5 to start workout to be more like a session during the week but figured I’d rather do this once breakfast had settled so that I had somewhat of an evening to decompress and get other stuff done. Foam rolling starting things off. Calves only thing that needed a lot of attention today. I forgot to mention in last write up that weight is back down to by 1kgs so still above 120kgs but not as hefty as last weekend. And four deer ran through my backyard while I was warming up on Monday too. Need to slow down this week and collect my thoughts. Neck rehabbing exercises were fine. Chest was really tight at the start but loosened up considerably. Lower body stuff with glute activation and mobility felt fine. Dead hang felt good. On to training here. Same as last time with 1 second pauses with same band tension as last week. Nothing changing here for these and good to get warmed. But likely dropping them as last week next time for the transition period before baton passing fully contest prep. Best these have felt so far. With the heavy lifting, another week (and last week) of banded 18” pull singles done EMOM style. Aim was 20lbs more than last time and dropping 2 singles for 8 sets. The bands kicked in really hard that first set with them added. Lower back took a bit to get ready for these, which I think has been helpful with the smaller jumps to adapt. May also be what is helping with the lightheaded-ness I was getting at times for prep for the heavy deadlifts earlier this year. I’ve been noticing not having an issue on front squats lately and that had been a thing like 2-3yrs prior with barbell. Felt pretty good with these. Some sets felt better than others but does feel like later sets feel better than the start. Last set actually felt the best of them. Also compared to last time, didn’t feel like my right ankle/foot was stiff and not cooperating. Put stuff away before moving on to the beltless rdls. Last week of these. Kind of regret that with them feeling strong right now but I have to be moving on with getting to doing pulls from the floor for contest prep. As with last week, these were again 3 second pauses at midshin. Assuming I was feeling good and not wrecked from the banded elevated pulls, goal was to work up in triples to 365lbs and do that for 3x8. I was feeling a little hesitant with how the lower back was feeling (not like bad just felt like be a rough time) but I gritted my teeth (mentally) and took it for a ride. And it felt like it should honestly. I felt strong and no question I was getting these reps done today. I did take closer to 3 minutes rests between the sets here. Assuming next week’s deadlift session goes how these past three sessions have been with the transition, I could be in a really good spot coming back to pulls from the floor with a very productive off season. I took a bit to collect my thoughts before proceeding with the session. The ffe split squats have been not a good fit lately for me with that weird ankle thing that happened a few weeks back and then just my knees being up and down with how well they were handling things. Hack squats and front squats were at least being consistent. I had been debating making a change to this last session with the session adjusting next week with dropping stuff for event work focus. So initially this was to be the same weight as last week with longer pauses for the 3x12 followed by 3x8 on the Cossack squats. One thing that I’ve been seeing kind of correlate is my balance tends to be worse when I feel stressed with outside factors. Similar to being harder to block out sounds or having sounds be louder and figured that may be related to autism. It it likely the case and when I have the balance component taken out of things, I tend to be consistent with performance regardless of stress. So my thinking is that stuff with balance aspect I will still have but not be main focus as strength but more mobility and lighter stuff vs heavier things for the controlled balance work. And not do stuff that isn’t feeling productive. So for that, it was making the ffe be without the floating foot and loading with just 10lbs dumbbells so that I could hopefully have knees be cooperative and have better quality of movement (also ditch the Cossack squats). These were still challenging but didn’t feel like I had to bargain with myself to get through them. Last thing was a superset from last week with a slight alteration, again. Paused ab wheel roll-outs to 5 second holds but aiming for a total of 30 reps over 3 sets vs 25 reps. The seated calf raises doing 3x15 with same tempo but once again increasing by 10lbs. The ab wheel stuff was harder to complete this time around but managed to get through it (a little more break to get lunch ready and keep track of reps). Will be ditching these now that going to be doing log clean and presses now. Also the last week for the calf stuff. Ate a late lunch and eventually got everything away before stretching. Hopefully with having this midweek break, I won’t be so zonked come the weekend.