November 9, 2026 – Week 11, Day 1

Dynamic Warm Up

12” Log Incline Bench Presses
90x8
120x6
150x4
180x2
210x1
240x6
222x6
Add 1 Second Pauses
204x6
204x6

Inverted Ring Rows
bwx5
bw+53x12
bw+53x12
bw+53x12
bw+53x16

Iso Seated Log Pin Presses (5 seconds)/Dumbbell Lateral Raises/Band Y Raises to Hold (10 seconds)
87x3
87x3/30’sx10/µb’sx10
87x3/30’sx10/µb’sx10
87x3/30’sx10/µb’sx10

Strap Overhead Band Triceps Extensions
mb+(2)µbx25
mb+(2)µbx20

Stretching

Comments: Still not used to the time shift. Or I am but I’m just not happy about it in the evenings. I felt like I needed another day after Sunday just to get things sorted and figured out for the week. I think my only saving grace here is knowing that I just have to get through two days of work and then a day off for holiday and then two more days back at work before the weekend. A full week after that but then only three day week the following and then back to telework rotation. I got in a walk Sunday as likely only day I’ll get in a walk during the week with how dark it gets outside and the leave piles in the street. Left glute and hip were quite sore from Saturday and still feeling that today. But this isn’t a session that will require me doing anything like that, which I feel has been a good thing to have with my workouts to allow recovery. I know I’d feel off doing log clean and press after work in the dark outside and be sore from event work two days prior. I do need to figure out my leave requests for next year by the end of next week though. Soft tissue work I was expecting more soreness in than ended up being the case with how stuff was feeling. Tops of calves needed a good bit of work but normal amount for everything else really. Neck rehab/mobility stuff followed that seemed to be ok. No issues with glute activation or lower body mobility even with some stuff being sore there. I am being cautious with the right knee and I may need to make changes to Day 2 session coming up to make sure healthy and good for the event stuff since now at the start of contest prep. Dead hang to finish things up and that felt nice. On to training outside. Log incline pressing. With how I have things setup with this, this will be the heaviest I go with straight weight as focus will be more to maintain and potentially work on weak points and transfer to log press. Plan was to work up to a top set of 6 reps and then do down sets like has been the case most weeks as of late. I had a weight in mind here which wouldn’t be the most but it would have me closer to what I was hitting on this 5yrs ago. 30lbs jumps and kind of gauging how things felt. It sometimes takes a few reps and sets to feel good. I essentially paused 210lbs after the 180lbs set and I could tell that I was feeling powerful today and unless 240lbs was just too much to handle being away from heavier weights so long, it was going up. I was thrilled that it ended up being RIR 1-2 here as this is 15lbs off from 5yrs ago and felt decent here. Making sure that the upper body pressing is progressing and feeling good is key for me to know training is on track and that I can reclaim some former glory on overhead to hang a little longer. Since I hit my top end goal weight here, I went with the higher weight range on my down sets. A little silly with stimming to the music on the first down set with 18lbs less weight. Another 18lbs off for the two paused sets. These get fatiguing fast with the pauses and lockout strength. With the incline benching done, went inside to do inverted ring rows. I did also start prepping dinner at this time too. With the rows, plan was 4x12 with last set being max reps as long as 1-2RIR. I initially thought it was just 4x12 like last week. I went with chains being added for the weight so a little heavier than top set last week for the working sets. I do change up some exercises when it feels like they’ve done what they can for the moment or I can only handle so much of them for so long before diminishing returns but these always seem to be a good one for me. Maybe having the weight on me gets things to feel more aligned and correct stuff. They feel more natural movement wise with rows for me. Getting in decent reps and decent weight with these. Back outside for the unique triset. Same as the past two weeks. One more week of this with some modifications planned for last session. But this week 3 sets of each with same reps. Empty log and same bands for the bookends of the triset but increasing the weight on the lateral raises by 2lbs. I initially forgot to weigh down the power rack in a balanced manner and had to restart after I lifted the rack up on my first “100%” effort rep on the isos. I do feel like I’m almost able to lift the rack with how I’m pressing and positioning (I know I’m not though). I’m pressing hard but not like it won’t every budge if that makes sense. The y raises are fatiguing still but not as bad by the end as the past two sessions. Laterals start out fine but get tougher each set. Back into the garage for some light triceps work. Well supposed to be light. Aim was to do 2x15-25 and I guess close to band tension as last time. I underestimated how much adding 2 of the micro bands to the setup would be and it became a good bit harder. I ended up taking 2 minutes rest which was only enough to recover to do 20 reps after doing 25 reps the first set. I probably could’ve been safe doing 2x15-20 both sets. Definitely good amount of tension and feeling it. Feeling it in my shoulders and muscles around the elbows with the log stuff as well. And chest on the incline stuff. I think only the rows didn’t take it out of me that bad. Ate dinner after putting away everything and then stretched.