2/18/26

Pentagon Powerlifting Competition 2026 (Middleweight Category, 186-205#) 

Squat Attempts: 425#, 435#, skipped third attempt 

Bench Attempts: 250#, 265# (no repped for my butt lifting off bench), 265# 

Deadlift Attempts: 505#, 525#, 540# (PR)

Total = 1240# 

-This was overall a fun event and I am proud of myself for getting this in ... really proud of myself for going for the PR attempt at the end ... unfortunately, I did strain my left bicep on that last deadlift ... I'm not sure how serious it is, it is definitely a sensation I've never had before... TBD on that. 

Anyway, beyond the slight injury and raw numbers above, my deep analysis on this meet was that I definitely had to cut a bit to get down to 205# and it really didn't feel great. Going into the CF competition last weekend I was consistently weighing about 212# to 211# every day. Coming off of the CF competition I immediately cut back my carbs and I was sitting around 209# on Monday, 208# on Tuesday and then had to cut 4-5# lbs of water in a sauna on Tuesday night and was down to 204# after the sauna. I ate and drank a small amount Tuesday evening and then went in to weigh in around 0730 and weighed 204.8# (with clothes on) and thus actually weighed about 203.8#. I immediately started eating and drinking to replenish as much as I could by the meet at 0930. 

I warmed up my squat up to 405# and then went 425# and 435#. 435# felt heavy enough that I was good with that lift and the next guy was at 455#, so I would have had to lift 460# to beat him and that just wasn't going to happen today. Took 4th place in this lift (those ahead of me were 460#, 455#, 455# 445#) and then about 15 guys with smaller lifts. 

I warmed up my bench to 235# and then opened a lighter weight of 250#. This is something in training I've hit for reps of 5-6 and definitely was an easy rep. I then moved up to 265# and the weight didn't feel too hard even with the deliberate pause and the follow-on command to press. There were two judges, one of which said my attempt was good and a second judge that said my butt came off the bench. Thus, I didn't increase the weight any and attempted to 265# for a good rep. This was actually the weakest bench of the competition! A ton of guys hit 275# and then a big bottleneck happened around 300# and a three guys were in the 315-340# range. I am a truly awful bench presser despite really focusing it on the last couple years. I have improved, but this is something I will continue to hammer and focus on my form over all else. 

I warmed up my deadlift to 455# for a double ... lifts went 505#, 530#, 540# (PR) ... overall this lift felt the best. I think as I recovered/replenished over the course of the meet I was more prepared for this lift than the squat or bench. Anyway, took third in this lift, guys ahead of me were at 550# and 580# ... proud of myself for coming back here and being closer to the top on this lift amongst the group. 

Overall just a fun time and a different way to compete and test myself... of course wish I was stronger! But I think everyone feels that way walking away from something like this. Hoping the bicep issue isn't anything serious and I can get back to full training next week. 

2/17/26

Last taper workout before competing tomorrow.  

A.

Back Squat

2 sets x 3 reps @ 65% (295#) 

65% of your one rep max back squat.

-Complete

B.

Bench Press

2 sets x 3 reps @ 65% (185#) 

65% of your one rep max bench press

-Complete

C.

Conventional Deadlift

2 sets x 3 reps @ 65% (355#)

65% of your one rep max deadlift. 

-Complete 

2/16/26

Active Recovery Day

25k C2 Bike 

-Took 55 minutes ... easy aerobic pace. 

2/15/26

 Complete Rest 

2/14/26

After the below events I dropped down to 16th place of 29 overall. I really had zero expectation about this competition, it was really just for fun and to see where I landed. As the weekend went on, my total placings after each event went: 

Event 1 - 9th overall

Event 2 - 14th overall

Event 3 - 12th overall 

Event 4 - 9th overall

Event 5 - 16th overall 

Given I was right around 10th, I as I went through the weekend I was trying to break into and finish in the top 10, but obviously I did not given my rope climb technique is completely lacking.

This weekend was a good test and huge reflection of where I'm at with my fitness. I feel more well-rounded than I have ever been and I think this showed overall by my consistency this weekend. I definitely found a huge hole in my game with the rope climb event, but I know I am going to figure out that movement in the near future. It was great to run well, lift well and generally just be an athlete. What a fun time and unique thing. This was a competitive field and really just a good time. I am proud of myself for sneaking this in and tapping back into this part of my identity. Having said that I also dearly miss my family and children and I am looking forward to getting back to them, getting back into my routine and seeing them again soon. 

Event 4 (0913) 

‘Mach 7’

For Max Weight Lifted

3 Attempts / :45 Loading Period / :45 Lifting Period 

3 Deadlift + 2 Hang Clean + 1 STOH

-2nd place (tie) ... a couple guys tied at 285# for first place and a few of us tied at 280#, somehow the leaderboard calculated this as 4th place for me, but only 1 other guy lifted 280# and 2 guys lifted 285# ... anyway ... I felt overall prepared for this, especially the 3 DL and 2 Cleans... I have not trained jerking much since COVID and this was apparent today ... I easily got 290# up to my front rack and unfortunately missed the jerk ... which overall sucks given I would have taken an event win... definitely motivates me to go back to the drawing board and get in more olympic lifting ... but anyway, this was REALLY fun to get it and just go throw down and feel prepared for an event. 

Event 5 (1148) 

‘Special Forces’ 

18/14 Calorie Echo Bike

6 Rope Climbs

18/14 Calorie Echo Bike

4 Rope Climbs

18/14 Calorie Echo Bike

2 Rope Climbs

6 min cap 

-Result = 44 reps (2/4 of the second set of rope climbs) ... I took an absolutely embarrassing 27th of 29 in this event ... going out on a shitty note sucked, but it is of not surprise to me given I just don't train rope climbs ... they are very infrequent (almost never) in class and just not something I add in. I've always been able to muscle my way through a few reps here or there, but I really need to actually work on these and get the proper technique down to get up at 15' rope in 2 pulls and how to slide down quickly ... This was eye opening given how badly I did, but I don't feel too bad about this given I just don't do these, so I can't have much of an expectation to do well. I am looking forward to training these and I will get this workout done in the time cap in the future. 

2/13/26

Currently competing in the Fittest of Coast 2026 (Charleston, SC). Ended the day in 12th overall ... Currently 29 men in my division of age 35-39 ... reflecting on the day, I have to say I really enjoyed competing and am proud of my self for how things shook out today ... I quite possibly could have pushed the run slightly harder and could have tried to push a bit harder here or there on these workouts, but for where I'm at right now, I am really proud of the effort and performance I put out today. I haven't done an individual in-person competition with competitive guys like this in MANY years... definitely not since COVID and realistically not since before TBS ... so it has been about a decade since I really focused on competition and trying to be the best I could be at competitive crossfit ... having said that, I have been hitting regular crossfit workouts on top of my lifting regularly for the last 9 months and I feel very balanced as an athlete and more well-rounded than I've ever been. Anyway, it was great to be and feel like an athlete again and really push myself in a competitive environment. I enjoyed getting this in. 

Event 1 (1015)

4500m Trail Run 

-9th place ... 19:36 ... (7:00 mile pace) ... so this ended up being my best finish of the day despite the slower pace ... this route had lots of turns through a marsh / park area and it had a ton of tree roots / loose earth / rocks on the trail, which was a fun change from just running on paved streets ... I was happy with my performance here, I went out a bit hot and tried to stay with the front pack, but they really strung out after the first mile or so and then I slowly got passed by 3-4 guys as the race went on ... subsequently passed back a few guys and then in the last ~500m two different guys passed me, which was unfortunate and I really couldn't catch up to them when I kicked ... I definitely could have done a little better here overall as I haven't been running much... DC has been a polar wasteland for the last month and very cold, which is just not conducive to running for me ... but anyway, proud to get out there and race and just push it and see what happened.  

Event 2 (1345)

'Yorktown' 

For time:

100 Double-Unders

10 OHS (155/105#)

100 Double-Unders

10 OHS (155/105#)

80’ Double DB Front Rack Walking Lunge (70/50#)

10 OHS (155/105#) 

100 Double-Unders

10 OHS (155/105#)

100 Double-Unders

12:00 cap 

-18th place cap + 78 Double-Unders ... this workout sucks. I'd like to get better at this and be able to get within the time cap ... I really fell apart on the 3rd set of DU... it just took forever and I lost a ton of time ... I only missed 1 OHS as a no-rep and dumped a rep forward - I think on the 2nd or 3rd set? I can't remember, but overall my OHS was consistent and solid unbroken sets other than that one mistake ... I just don't train OHS regularly and I don't train this volume of DU ... definitely things I could further incorporate to my training to be more well-rounded... OHS has always been a weaker lift for me, but it is definitely just something I'm not getting in my current training. 

Event 3 (1810) 

'Fort Sullivan' 

For Max DBall Reps

3 Intervals
3:30 Work / 1:00 Rest

INTERVAL 1
25/20 Calorie Row
30 Pull-Ups
Max DBall to Shoulder (150/100)

INTERVAL 2
25/20 Calorie Row
20 CTB
Max DBall to Shoulder (150/100)

INTERVAL 3
20/15 Calorie Row
12 BMU
Max DBall to Shoulder (150/100)

Score = Total DBall Reps
Tiebreak = Interval 1 DBall Reps

-14th place ... 12, 7, 5 = 24 reps ... when I practiced this I got 9,8,4 (19 reps), so I am glad I improved ... this hurt, but I wish I would have been training these regularly ... it was fairly obvious once things got going who had access to a heavy dball at their gyms ... definitely something to improve upon, glad I could get a decent finish here ... pull-ups went UB ... C2B 12/8 .. Bar MU went 6/6. 

2/11 & 12/26

Complete Rest / tapering down to compete. 

2/10/26

Today was a decent session overall ... not too taxing as I taper down to compete. 

A.

Back Squat

3 sets x 3 reps @ 70% (315#)

70% of your one rep max back squat.

-Complete

B.

Bench Press

3 sets x 3 reps @ 70% (210#)

70% of your one rep max bench press.

-Complete 

C.

Deadlift

3 sets x 3 reps @ 70% (375#) 

70% of your one rep max deadlift, in the style you choose. 

-Complete

D.

Pause Overhead Squat (1 second pause in bottom)

3 sets of 6-8 reps @ light weight

-3x8 with 95# 

E. 

For time:

50-40-30-20-10

Cal Ski

Cal Row

-This took about 16 minutes ? I didn't get the exact time, but overall lungs felt solid. 

F.

3 Sets:

Ring See-Saw x 10 reps 

KB Side Bends x 10 reps/side 

Rest as needed

-Complete, 70# KB

2/09/26

AM Workout (0615)

Enjoyed getting this class workout in … simple and low stress … not very taxixng and was overall more restorative in nature. 

A.

On a running clock: 

Every 4 for 12 (3 sets) of:

Min 1 - 15/12 Cal Row

Min 2 - 5 Thrusters (95/65#) + 5 Bar-Facing Burpees

Min 3 - 10 Pull-ups + Max Double-Unders

Min 4 - Rest

at 12:00… 

2 RFT:
15/12 Cal Row

5 Thrusters (95/65#) 

5 Bar-Facing Burpees

10 Pull-ups

50 Double-Unders 

-Result = 4:28 

B.

3 Sets:

12 Strict Dips 

Rest :30

8 Ab-Wheel Rollouts 

Rest :30

12 Heel Elevated Goblet Squats (70#) 

Rest :30 

-Complete 

PM Workout (1600)

30:00 of easy running … probably ran around 3 - 3.5 miles. 

2/08/26

Today was not my best workout ... life is very stressful with the extreme weather / tons of time at home with toddler/infant / having to monitor/reduce calories for the upcoming meet / work/life stress and the upcoming move to Hawaii. Also have a burn on my left bicep that is not healing with how much I move throughout the day... it is painful and annoying. Just a million things to juggle and its hard to focus or get intensity at home when working out ... got in what I could, cut out the accessory volume. 

A.

Bench Press

3 sets x 2 reps (265 last week) 

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-270# for 2,2,1 ... didn't attempt the 6th rep today, had not spotter and just wasn't risking it ... first two sets were okay though. 

B.

Bench Press

3 sets x 5 reps (245 last week)

Choose a weight that is challenging for 3x5.

-250# x 4, 240# for 2x5 ... missed that 5th rep on the first set and had to roll it off me, super lame. 

C.

Barbell Curls

2-3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-100# for 3x10

D.

Hammer Curls

2-3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-2x35# DB for 3x10

E.

3 Sets:

Forearm Extensor Curls (35#) x 8 reps 

Bench Dips x 15 reps

Rest as needed 

-Complete 

2/07/26

 Complete Rest 

2/06/26

 I was really sore today... it has been a really solid week of training and my body is feeling it ... probably would have just taken a rest day today if I could have, but my wife and I had some time together and we wanted to workout together ... we put this together on the spot and it was a nice / lower volume aerobic workout that was fun to get in, but not too taxing. 

A.

On a Running Clock: 

For time:

50/40 Cal Echo Bike

100 Ft HSW 

200 Ft Farmer's Carry (2x53/35#) 

40/30 Cal Echo Bike

75 Ft HSW 

150 Ft Farmer's Carry (2x53/35#) 

30/20 Cal Echo Bike

50 Ft HSW 

100 Ft Farmer's Carry (2x53/35#)

20/15 Cal Echo Bike

25 Ft HSW 

50 Ft Farmer's Carry (2x53/35#)  

When the clock reaches 20:00...

For time:

100 Ft HSW 

-16:20 / 1:31 ... fun workout, got all the HSW in unbroken sets of 25' for each interval and the 100' at the end ... kept the pace at about an 80% aerobic effort ... solid HSW work.