11/02/25

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 

11/01/25

Complete Rest 

10/31/25

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 

10/30/25

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. 

10/29/25

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. 

10/28/25

Did a more cardio-focused class this AM ... enjoyed getting this in overall... but it was a tough conditioning piece.

A.
EMOM 30 (5 sets of): 

Min 1 - 18/14 Cal Echo Bike 

Min 2 - Max Calorie Row

Min 3 - Rest

Min 4 - 18/14 Cal Echo Bike

Min 5 - Max DB Burpee Box Step-Overs (2x50/35# to 24/20") 

Min 6 - Rest

-Result = Row Cals high/low went 24/15 and BBSO went 8,8,8,7,7 ... overall this was tough, it was really good bike training and getting that 18 cal bike in each set around :45 was a huge push on the second half. Solid cardio training. 

B.

20 Minutes Full-Body Stretching/Mobility

-Complete 

10/27/25

AM Workout (0615)

A.

Every 2 for 12 (6 sets) of: 

Snatch 

Set 1 - 2 reps @ 64-69%

Set 2 - 2 reps @ 69-74%

Set 3 - 2 reps @ 74-79%

Set 4 - 1 rep @ 79-84%

Set 5 - 1 rep @ 84-89%

Set 6 - 1 rep @ 89%+ 

-This went = 2 @ 165#, 2 @ 185#, 2 @ 205# and then I missed 215# on the 4th set... twice ... then we to hit 215# on the 5th set and 225# on the final set ... I was a little bummed to miss 215#, especially given how easy 205# felt ... but I got my shit together and put up 225# ... I was hoping to hit slightly more than that today, but I haven't tapered or anything and I've been doing a lot of volume ... definitely didn't feel totally solid on these. 

B.

2 Sets:

3 Snatch Grip Deadlifts + 3 Hang Snatch High Pulls @ heaviest set from A

-225# across. 

C.

Every 3 for 12 (4 sets) of:

50 Foot Farmer Hold Walking Lunge (2x70/53# KB) 

10/7 Cal Echo Bike 

-:44, :43, :46, :53 ... legs were blown up by that last set ... solid leg / sprinting on the bike training ... definitely harder than it looked on paper!

PM Workout (1500)

Was a bit tired overall going into the gym, but really surprised myself and had a phenomenal workout ... felt strong throughout and really pushed the loading / intensity. 

A.

Squat

315 # x 5

355# x 3

395# x 1+ 

375# x 3 

355# x 3

335# x 3

315# x 5

290# x 5

275# x 5+ 

-3 reps @ 395 and 14 reps @ 275#

B.

Leg Extensions 

4 Sets: 12-15 reps

Rest 1-2 minutes

-220# for 4x12

C.

Seated Leg Curls

4 Sets: 12-15 reps

Rest 1-2 minutes

-190# for 4x12

D.

Leg Press

7 Sets: 8-12 reps 

Rest :45 

-450# for 7x8 ... big effort here 

E.

Standing Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-400# for 4x20

F.

Leg Press Calf Raise

4 sets: 15-20 reps 

Rest 1-2 minutes 

-4x20 with 540#