29 Jun Training Log: 6/20/2026
Core Work, Upper-Body Volume, and Building Capacity
I started this training session with a slightly different flow than usual, but the goal remained the same: build stiffness, reinforce good movement, and prepare the body for the work ahead.
A Different Core Progression
I began with a push-up plank, transitioned down to the elbows, and then moved through rolling planks, front planks, and a few other variations. Nothing overly complicated, but enough to challenge the core from several different positions.
From there, I moved into McGill curl-ups, which I have performed consistently for many years. I probably did more repetitions than necessary during this session, but this movement has remained a staple because it allows me to train the abdominal wall while limiting unnecessary spinal movement.
The goal is not to repeatedly flex and extend the spine. It is to create stiffness through the torso while maintaining a controlled position.
Modified Dead Bugs and Proximal Stiffness
Next, I moved into modified dead bugs.
The important detail here is that the movement comes primarily from the ball-and-socket joints of the shoulders and hips. The torso remains stiff while the limbs move around it.
I focused on creating a strong pulse through the shoulder and hip while keeping the core locked in place. This is a simple exercise when performed poorly, but when done correctly, it teaches the body to transfer force through a stable trunk.
Suspension Rows and Chest Press Volume
One of my favorite and most underrated upper-body exercises is the suspension row. I used the PRS training suspension system here and worked through controlled repetitions, focusing on the upper back and maintaining solid body position.
From there, I moved over to one of my favorite machines in the gym: an older chest press that I picked up for around $350. The machine was still in excellent condition, so I cleaned it up, added some black epoxy paint, and made it fit the rest of the gym.
It may have cost me $350, but a comparable machine today could easily be worth several thousand dollars.
I performed a significant amount of volume on the chest press during this session. I finished the recorded work and then added a band for several more sets. The total volume was high enough that my mid and upper back stayed sore for a couple of days afterward.
That is an important reminder that pressing is not only about the chest, shoulders, and triceps. The upper back must create a platform that allows you to press effectively.
Building Lateral Core Capacity
I finished my own work with suitcase carries using a kettlebell in the 60-pound range.
Suitcase carries are excellent for developing lateral core capacity. The goal is to resist being pulled toward the loaded side while maintaining a tall, controlled position.
You do not need to lean away from the weight or dramatically brace. Stay stacked, walk normally, and force the lateral core to stabilize the body.
Adding Size and Strength to Slade
I also had Slade in the gym working through some squats. He is back for the summer after playing Division III football in Iowa, and he is already looking better than he did last year.
He is bigger, leaner, and noticeably denser.
Over the next couple of months, the goal is to add more quality muscle and continue building his strength. At his age, his body is primed to grow. Our job is straightforward: train him hard, keep the movement quality high, and make sure he is eating enough to support the work.
Feed him, train him, and let the process do its job.
Sorry, the comment form is closed at this time.