15 Jul Training Log: 7/11/2026
Two Training Days, Two Different Goals
Last week, I got two solid training sessions in with two very different training partners. The first was with Paul O’Neill, who came into town to record a podcast. The second was with Slade and Dave, where the focus shifted more toward bench press technique and building volume.
Neither session was about chasing numbers or forcing intensity. It was about moving well, addressing what needed attention, and getting productive work done.
Starting With the McGill Big Three
Paul and I started with the McGill Big Three. I walked him through the proper setup and execution of the side plank, along with the rolling side plank and a few progressions.
We also covered different movement patterns with the bird dog. The goal is not to simply lift an arm and a leg and call it core training. You need to maintain stiffness through the torso while controlling the movement from the shoulders and hips.
From there, we moved into the modified curl-up. I gave Paul a few cues while we went through it together. We also added some modified dead bugs using heel and shoulder taps.
These exercises may look simple, but when they are performed correctly, they create a strong foundation for everything else you do in the gym.
Belt Squats and TRX Rows
Next, we moved over to the belt squat, where Paul was very happy to out-squat me.
He was also squatting quite a bit deeper than I was. I was more concerned with maintaining a specific quad position and avoiding unnecessary irritation to the adductor I have been nursing. The adductor actually felt pretty good during the session, but there was no reason to force additional depth just to match what Paul was doing.
Training needs to match the individual. The goal is not to copy the person next to you. The goal is to select the range of motion and loading strategy that allows you to train productively.
We followed the belt squats with PRS suspension strap rows. Paul went extremely inverted, while I used a slightly more upright position. Both variations can work depending on the person’s strength, control, and current goals.
Turning Training Into Therapy
After the main movements, I shifted toward more targeted work.
I used a few exercises to flush blood into the quadriceps and added some therapy work for the hamstring and adductor. I also performed shoulder rows, abductor and adductor work against a ball, and anti-rotation curls.
By the end, I was doing tibialis raises, calf raises, and just about anything else that made sense for the areas I wanted to address.
This type of training may not look impressive, but it serves a purpose. Sometimes training is about building strength. Other times it is about maintaining capacity, improving tissue tolerance, and keeping small issues from becoming large problems.
Building the Bench Press Motor
Later in the week, I trained with Slade and Dave. I started with some lighter bench press work using double bands, along with some additional quad work.
Slade is spending the summer building more bench press and squat volume before he returns to school. He worked up to 225 pounds on the squat as well, while I focused on cleaning up some technical habits.
One of the main cues was keeping his elbows locked into position and preventing his neck from pitching forward during the squat. These may seem like minor adjustments, but small technical leaks become larger problems as the weight and fatigue increase.
We have about a month to work, so the goal is to build the motor. We are repeating quality reps, reinforcing the correct positions, and creating consistency.
That is what good training looks like. Not every session needs to be a test. Sometimes the smartest thing you can do is slow down, clean up the movement, and build the foundation that allows heavier training to come later.
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