November 4, 2026 – Week 10, Day 2

Dynamic Warm Up 

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

13” Jack Stand Pulls (straps)
135x5
185x3
225x2
275x1
315x1
365x1
405x1
455x3
455x3
455x3
455x3
455x3

Paused Romanian Deadlifts (3 seconds at midshin, beltless, straps)
225x3
275x3
315x3
353x10
318x10
318x10

Paused Floating Heel Safety Squat Bar Front Foot Elevated Split Squats (4”, 2 seconds)
bwx5/5
bwx5/5
65x3/3
65x3/3
95x12/12
95x12/12
95x12/12

Cossack Squats
bw+10x8/8
bw+10x8/8
bw+10x8/8

Paused Ab Wheel Roll-outs (5 seconds)/Safety Squat Bar Single Leg Seated Calf Raises (0-3-0-3 tempo)
bwx11 – 115x15/15
bwx9 – 115x15/15
bwx5 – 115x15/15

Stretching

Comments: I’m not yet adjusted to the time shift with having it be dark outside when I get home from work. My jaw was feeling tense Tuesday into today. Energy just feels a little low for me by the end of the day. Right knee continuing to monitor for knee issues that were present from last week. I’ve almost forgotten about the right ankle thing. The lack of energy had me slightly concerned for training today but going to have to roll with the punches until I’m used to this. Foam rolling I did need a bit but not nearly as much as I did on Monday. Calves needed it for sure and normal amount for the hamstrings. Quads still needing a decent amount. Upper back getting involved too. Neck rehabbing exercises were fine. Some tightness in the right side shoulder/biceps area. Lower body stuff with glute activation and mobility felt fine. Dead hang felt good. On to training here. Band leg curls but not tempo style to start things off. Same as last time with notes 2x15-20. I did 1 second pauses with same band tension as last week. I do like how these seem to get hamstrings warm and tend to make knee discomfort less. Once this was done, on to the heavy stuff. This 4 week block that started last week for deadlifts is having banded 18” pull singles done EMOM style one week (last week) and then 13” pulls for several sets low reps the next. I was going back and forth over 14” and 13” and using jack stands vs wagon wheels. I went with jack stands at 13” as no guess work and I like the feel/sound/balance of the jack stands vs the wagon wheels. I’m not doing a wagon wheel event so going to just use the jack stands that don’t bother my mental idiosyncratic quirks if I don’t need to. Plan here was to work up to 455lbs for 5x3 with hopefully having things feel somewhat comfortable and strong and with about 90 seconds rest. Belt and the neoprene shorts like last week here. Trying to use same weights I used back in 2021 on this. Went well enough I think. Only felt like brace was off a little on the 3rd set and that was more because I started singing to myself out loud before I started the pull. Otherwise, moved like it should. I can tell my deadlift stroke is more efficient compared to before. Put stuff away before moving on to the beltless rdls. As with last week, these were again 3 second pauses at midshin. I had been pleasantly surprised with how the 315lbs last week went. Plan for today was work up on triples to a top set of 10 reps leaving 2RIR and then drop 10% off for 2x10. My initial thinking was pushing 355-365lbs but that was when I was thinking more absolute max at this weight and decided it was best to do something I should be able to do after the many elevated pulls. I took smaller jumps warming up here and ended up doing 160kgs. It surprisingly felt lighter than I was expecting on that set but did start to feel decently tough by the end. Down sets were close to what I did last week weight wise but I could tell I needed a bit of breather after the top set before putting in decent work here. These feel strong so that is a good sign. I needed a bit after these to cool off and recover apparently. Not as bad as that time I was spent after deadlifts and sandbag to shoulders where I took a nap before finishing the workout. But I could tell that it might be challenging to finish up the session. The “fun” stuff was done. Next was the ffe split squats with the ssb. Plan was initially 3x12 with 95lbs again. Aim being to make the weight harder with adding elements like pauses and adjustment of the foot position (so not pushing through the heel). I was leery in two ways about this. The one was just last week stuff with how still making sure the right ankle was good (and odd sensation in the left hip flexor) and then how my knees had felt pretty beat at and after the wedding from last week with me trying to keep this day knee sleeve free. The pauses certainly made things tougher. I was contemplating just doing bodyweight instead and had to do multiple sets to warm up. I was taking longer breaks between sets and sides on these with the pauses. I was also having issues with my balance and that could be related to autism and stress stuff. Bargaining with myself to just do 2 sets but I eventually made it through all 3 of them. Only one more week of these. Cossack squats were next. These might have been a culprit for making the knees feel beat last week as well. Same plan with 3x8 but adding 10lbs in weight. I made an adjustment in my movement from set 1 to set 2 and I didn’t realize how much a difference visually it was. It felt like I was getting same depth but appears first set more quad with full knee bend vs the other sets. I had felt more stretch/engagement in the second style in the outstretched leg. Last thing was a superset from last week with a slight alteration. Paused ab wheel roll-outs to start but doing 5 second holds instead of 3 seconds. Aim was a total of 25 reps over 3 sets, leaving 2RIR hopefully. The seated calf raises doing 3x15 with same tempo as it has been and adding 10lbs to last week on the other side of things. The added holds on the ab wheel were immediately noticed but I did manage to get through them. The seated calf raises were tough with getting shorter rests here but finished well enough. Nothing was missed filming wise this week. Put stuff away and got to eating dinner. Stretched and eventually got to bed. I will need to try and catch up on sleep so I don’t sleep until noon Saturday to recuperate.