28 Sep Training Log: 9/19/2026
Getting Back Under Load: Legs, Deadlifts, and Building Momentum
There is something different about finally being able to train hard again after dealing with an injury. You appreciate the simple stuff more. Squatting, pulling, loading the legs, even movements you normally take for granted start to feel like milestones.
This session was in mid-September with my guy Daniel Holmes from Black Hive. We got some work in together, mixed in a little grappling, and pushed each other through a solid lower-body session. Daniel is preparing for a bodybuilding show while continuing to compete in jujitsu, so there is a lot of crossover in what we are both trying to accomplish right now.
Priming the Core and Lower Body
We started the session with some of the core work I use regularly, including bird dogs, glute bridges, and bodyweight squats. Nothing flashy here. The goal is simply to get everything working together before we start putting real load through the body.
With Dan, I was also using some of this work to help get his lower body tuned up before we moved into the heavier training. The bird dog continues to be one of those foundational movements that I keep coming back to because when it is done correctly, it gives you a lot of feedback about how well you can control the trunk and hips.
Getting Some Blood Into the Quads
From there, I moved over to the Nautilus leg extension machine that I picked up last year. I was doing sets of around 15 reps, getting some blood into the quads and building a little bit of a pump before moving into the bigger lifts.
It might not look like much compared to the heavier work later in the session, but I have really been enjoying being able to train my legs normally again. After dealing with setbacks, simply being able to load the quads, get a good contraction, and move without worrying about something blowing up is a win.
Back on the SquatMax-MD
Next we moved over to the SquatMax-MD belt squat, where I finally started putting a few plates on and pushing the weight again. It felt good to have some meaningful load on the machine and actually be able to attack the movement.
This was also Dan’s first time using the SquatMax-MD, and I have said it before and will continue to say it: I think it is the best squat machine out there. You can load the lower body hard while keeping the weight positioned in a way that makes a lot of sense biomechanically. Dan jumped right in and handled some good weight his first time using it.
Rebuilding the Posterior Chain
After the squatting, I moved into some modified glute-ham raises. I am still being smart with the hamstring because the last thing I want to do is push too quickly and re-injure it. What I ended up doing was almost a hybrid between a Nordic curl and a glute-ham raise.
Whatever you want to call it, I could feel my calves, glutes, and hamstrings all working. I followed that up with modified back-extension holds, changing the position between slight extension and slight flexion, and then extending the arms to increase the demand and create a little more shear.
The goal right now is not to prove anything. It is to gradually rebuild capacity in these positions, strengthen the posterior chain, and continue exposing the body to more load without doing something stupid.
Deadlifting Again and Finishing With Carries
Eventually I made my way over to the trap bar and started pulling from blocks. Let me tell you, it feels good to deadlift again. I am back to a massive 400 whole pounds right now, which obviously is nowhere near where I have been historically, but that does not matter.
What matters is that I can pull again, it feels good, and I am moving in the right direction. There is a time to chase numbers and there is a time to rebuild. Right now, I am enjoying the process of getting stronger again without forcing it.
As always, I finished with the horribly underrated, criminally underrated suitcase carry. I do these multiple times per week and try to incorporate them at the beginning or end of almost every training session. They are simple, but they challenge the trunk, grip, hips, and entire body in a way that carries over extremely well.
Overall, this was another great session with Daniel. We have been training together, doing more jujitsu, and feeding off each other’s energy. I am learning a lot from him when it comes to wrestling and grappling, and I am enjoying continuing to push myself in a different direction while also building my strength back up. Be sure to check out our second podcast together, because there is plenty more coming from both of us.
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