A.
Squat
315 # x 5
357.5# x 3
400# x 1+
377.5# x 3
357.5# x 3
335# x 3
315# x 5
295# x 5
275# x 5+
B.
Deadlift
262.5# x 5
315# x 5
367.5# x 3
367.5# x 5
367.5# x 7
367.5# x 4
367.5# x 6
367.5# x 8
C.
Leg Extensions
4 Sets: 12-15 reps
Rest 1-2 minutes
D.
Seated Leg Curls
4 Sets: 12-15 reps
Rest 1-2 minutes
E.
Leg Press
7 Sets: 8-12 reps
Rest :45
F.
Standing Calf Raise
4 sets: 15-20 reps
Rest 1-2 minutes
G.
Leg Press Calf Raise
4 sets: 15-20 reps
Rest 1-2 minutes
Today was a solid at-home workout ... got a really solid pump from this and felt strong throughout.
A.
Bench Press
220# x 5
250# x 3
275# x 1+
260# x 3
250# x 3
235# x 3
220# x 5
205# x 3
190# x 5+
-275# for 3 and 190# for 18
B.
Close Grip Bench Press
115 # x 6
145# x 5
175# x 3
175# x 5
175# x 7
175# x 4
175# x 6
175# x 8
-Complete
C.
Every 2 for 10 (5 sets) of:
10 Strict Pull-ups (underhand)
10 Deficit Push-ups (hands and feet on 45# bumpers)
-Complete
D.
EZ Bar Skull Crushers
7 Sets: 8-12 reps
Rest :45
-75# for 7x10
E.
DB Kick-Backs
3 Sets: 8-10 reps
Rest 1-2 minutes
-3x10 with 2x25#
F.
Bench Dips
3 Sets: 10-15 reps
Rest 1-2 minutes
-3x15, BW
Today was a super solid shoulder workout... got a very solid pump from this.
A.
Strict Press
150# x 5
170# x 3
190# x 1+
180# x 3
170# x 3
160# x 3
150# x 5
140# x 5
130# x 5+
-190# x 3 and 130# x 14
B.
Incline Bench Press
115 # x 6
145# x 5
175# x 3
175# x 5
175# x 7
175# x 4
175# x 6
175# x 8
-Complete
C.
Seated DB Press
4 Sets: 8-10 reps
Rest 1-2 minutes
-2x60# for 4x8, unsupported ... usually use a seat with a back for this, but didn't have access to one today.
D.
Bent-over Lateral Raise
7 Sets: 8-12 reps
Rest :45
-2x25# for 7x10 ... nice pump finisher
AM Workout (0600)
Had a solid class with AM (parts A-C) and then added in my front squats ... overall a super solid training session, felt good and enjoyed getting this in.
A.
EMOM 16:
Squat Clean + Hang Squat Clean
-135# for 4 sets, 185# for 4 sets, 205# for 4 sets, 225# for 4 sets ... kept these weights light and just focused on perfect positions and speed.
B.
3 Sets:
Pendlay Row x 8-10 reps
Rest 1-2 minutes
-185# across
C.
3 Sets:
50 Double-Unders
20 Toes-to-Bar
10 Alternating DB Snatch (90/60#)
Rest 2:00
-Complete ... each set took about 1:40 ... fun stuff, tough training to hold onto the toes-to-bar unbroken and push the pace on the heavy DB snatch.
D.
Front Squat
145# x 5
185# x 5
235# x 3
235# x 5
235# x 7
235# x 4
235# x 6
235# x 8
-Complete
PM Workout (1500)
Snuck this shorter workout in the afternoon ... happy to get the deadlifts in and then I was out of time due to a last minute work issue that came up... snuck in some quick and pumpy rows and call it a day.
A.
Deadlift
387.5# x 5
437.5# x 3
490# x 1+
462.5# x 3
437.5# x 3
412.5# x 3
387.5# x 3
360# x 3
335# x 3+
-490# x 6 and 335# x 20 ... huge effort here... tough work. 490# for 6 is definitely a PR. Felt strong.
B.
Hammer Strength Row Machine (narrow, neutral grip)
7 Sets: 8-12 reps
Rest :45
-270# (135# each arm) for 3 sets of 10 and then 5 sets of 8 ... nice pump finisher.
AM Workout (0615)
Got in the last FOTC qualifier workout... it was a tough, but fun workout.
A.
FOTC 2025 Qualifier Workout 5
For time:
5 Wall-Walks
18 Deadlifts (275/185#)
6 Wall-Walks
14 Deadlifts (275/185#)
7 Wall-Walks
10 Cleans (205/135#)
8 Wall-Walks
6 Cleans (205/135#)
-8:05 ... this was a generally tough workout for me... the wall-walks were a lot ... deadlifts went unbroken and 8/6 ... cleans were all quick singles ... sets of 7/8 wall-walks were a shoulder-burning slog ... tough, but overall fun and a good test of shoulder endurance / wall-walks.
PM Workout (1500)
Had a solid workout today … ate slightly more (a cliff bar) with my normal lunch and I felt good today … not sure if there is any correlation, but I might try eating some more pre-workout carbs in the future.
A.
Bench Press
190# x 8
220# x 6
250# x 4
250# x 4
235# x 5
220# x 6
205# x 7
190# x 8+
-19 reps at 190# … chest was BURNING on that set as I really was trying for 20… didn’t have a spotter and just called it there.
B.
Strict Press
100# x 6
120# x 5
140# x 3
140# x 5
140# x 7
140# x 4
140# x 6
140# x 8
-Complete, no misses … tough after A
C.
Flat DB Bench Press
4 Sets: 8-10 reps
Rest 1-2 minutes
-2x70# for 4x10
D.
3-5 Sets:
10 Strict Dips
10 Strict Pull-ups
Rest :60 - :90 minutes
-Complete, 3 sets
E.
Straight Bar Spider Curls
7 Sets: 8-12 reps
Rest :45
-80# for 10,10 and 5 sets of 8… tough.
