9/30/25

AM Workout (0600)

Had a super solid ‘competition’ CF class this AM … bascially a slighter higher volume class workout … enjoyed getting this in … despite feeling a bit tired and generally beat by life, once I got warm and moving I felt strong throughout this. A.

Back Squat

Set 1 - 8 reps @ 70% (315#)

Set 2 - 8 reps @ 75% (335#)

Set 3 - 6 reps @ 80% (355#)

Set 4 - 6 reps @ 80-85% (365#)

-Complete … that last set was fairly high RPE, but overall these all fely very solid.

B.

Overhead Squat

Build over 4 sets of a heavy set of 5 

-135#, 185#, 185#, 185# … definitely could have done more, but I was focusiong on perfect reps here … havent’ been doing much OHS lately and it was good to hit these positions. 

C.

EMOM 35 (7 sets) of: 

Min 1 - 15 Russian KBS (70/53#)

Min 2 - 10 Goblet Squats (70/53#)

Min 3 - 18/15 Cal Echo Bike

Min 4 - Rest

Min 5 - 50’ Walking Lunges (2x50# DB)

Min 6 - Max DB Burpee Deadlifts (2x50# DB)

Min 7 - Rest 

-Complete … got 16-12 reps on the burpees … overall this was solid aerobic conditioning, felt very strong throughout this … bike felt the best it has felt in a long time. 

PM Workout (1500)

Had a solid workout this afternoon… felt good benching and got a super solid pump from this. 

A.

Bench Press

Week 3 (5/3/1): 75% x 5, 85% x 3, 95% x 1+

-205# x5, 230# x3, 260# x 5 (PR tie for 5 RM) … felt great here, nice to hit a PR tie on a random two-a-day

B.

Bench Press

3 sets x 10-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-225# across for 3x10

 

C. 

Feet-up Bench Press 

3 sets x 10-12 reps

Aim to reach failure within the given rep range.

-165# across for 3x10

D.

Hammer Strength Incline Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-140# for 3x8

E.

Hammer Strength Low Press

3 Sets: 8-10 reps

Rest 1-2 minutes

-180# for 3x10

F.

Machine Flyes

3 Sets: 8-10 reps

Rest 1-2 minutes

-130# for 3x10

G.

Overhead Rope Tricep Extensions (against rig, parallel to the ground) 

7 Sets: 8-12 reps 

Rest :45 

- 62.5# (10# over last week) … felt great, solid pump/finisher