15 Jun Training Log: 6/14/2025
Training Log – Rebuilding the Foundation and Enjoying Training Again
Right now, my main priority is simple: getting back in shape and reestablishing consistency. My Saturday session reflects that goal—focused, intentional, and structured around the basics.
Saturday Training Overview
I started with my usual warm-up: McGill’s Big Three core exercises, followed by bodyweight squats, goblet squats, and gradually working up with the Safety Squat Bar. I’m intentionally keeping the bar weight light, working sets of four reps to groove the pattern and protect the core. No ego, just reps.
After squats, I moved into floor presses, which have been a staple lately. They feel great on my shoulders and allow me to train hard without compromising recovery. I wrapped up the session with loaded carries—these have become a real emphasis lately. Simple, brutal, and incredibly effective for rebuilding full-body strength and stability.
Weekly Schedule and Conditioning
I’m lifting 4–5 days per week right now. Here’s what a typical week looks like:
- Tuesday – Pressing Work
- Wednesday – Lower Body Focus
- Thursday – Back Training
- Friday – Arms (circuit-style, lighter, faster pace)
- Saturday – Squats, Pressing, and Carries
Outside of the gym, I’m walking frequently—three to four times a day, up to 30 minutes per session. The walks help my recovery, keep me moving, and give me a chance to reset between training and work. Core work happens every day in some form.
The Bigger Picture: Mindset, Progress, and Recovery
I’ve been putting real effort into dialing in my nutrition and supplements. But more importantly, I’m working on rebuilding my relationship with training. That’s been a struggle on and off for the past five years, especially after stepping away from competition.
It’s been almost five years since I last competed, and honestly, it’s taken me this long to figure out how to enjoy training again without a meet on the calendar. Lately, though, I’ve turned a corner. I’m training more often, my body feels good, and my motivation is coming back.
A Word on Hernia Surgery Recovery
For anyone considering hernia surgery: don’t take it lightly. I had a small, one-centimeter hernia, but recovery wasn’t simple. The fascia remodeling, tissue shifting, and changes in tension through my anterior core took longer to sort out than I expected. I’m now 11 months post-op, and I still have days where things feel too tight or out of balance. I definitely underestimated the impact of the surgery.
If you’re facing a similar road, be patient and realistic with yourself. Some people bounce back quickly. Others—especially those with years of high-intensity lifting behind them—may need more time to recalibrate.
Final Thoughts
The goal right now is steady progress—rebuilding my legs, strengthening my core, and keeping things sustainable. I’m not chasing numbers. I’m chasing consistency, resilience, and a better outlook on training. And for the first time in a while, that feels pretty damn good.
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