11/08/25

 10k Row 

11/07/25

Coming closer to the end of my de-load week ... put together this arm workout on the spot and got a decent pump. Kept the weights light and the rest intervals short. 

A.

Seated DB Curls 

7 Sets: 8-12 reps 

Rest :45 

-2x35# 

B.

EZ Bar Reverse Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-40# 

D.

EZ Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-60#

E.

Cable Extensions 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-65# 

F.

Diamond Push-ups

3 Sets: 8-10 reps

Inverted Skull Crushers

3 Sets 8-10 reps 

Rest 1-2 minutes

-Complete, BW, 3x10 each movement 

G.

Incline EZ Bar Skull Crushers 

3 Sets: 10

Incline EZ Bar Close Grip Bench Press 

3 Sets: 10

Rest 1-2 minutes

-60#

H.

DB 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-40# ... went really light here and focused on strict form in the mirror ... I was pushing the loading on these 90,100#+ during my bench cycle earlier this year ... but I want to start doing these again with much stricter form / straight arms ... anyway, got a nice stretch out of these. 

11/06/25

Jumped into the CF class today (A and B) and then snuck in C ... overall enjoyed getting this in ... definitely different training than I'm used to at my regular CF gym ... lots of barbell today and I enjoyed getting this in. 

A.

Every 3 for 15 (5 sets) of: 
Clean and Jerk

Rest 10 - 15 seconds

Clean + Front + Jerk

*Start at 70% and build to something heavy, 8/10 RPE for the day 

-225#, 235#, 235#, 240#, 240# ... was hoping to get closer to 250# on this ... but overall this was tough from the get-go. Good training, definitely 

B.

For time:

15-12-9

Power Clean (135/95#) 

Front Squat

Push Jerk 

-7:17 ... broke this up a bit, but tried to avoid singles on the PC ... got all the movements in 2 sets or less. Tough barbell conditioning. 

C.

EMOM 10:

10 GHD Sit-ups 

-Complete 

11/05/25

Still deloading this week ... jumped into a CF class and just did what was on the board ... it was a nice aerobic WOD and a little bit of benching beforehand. Felt much more normal and better today than on Monday when I was particularly exhausted. 

A.

Every 2:30 for 4 sets:

Bench Press

Set 1 - 8 reps 

Set 2 - 6 reps

Set 3 - 4 reps

Set 4 - 4 reps 

-Weights went 225# x 8, 240# x 6, 250# x 4 x 2 sets ... felt strong throughout this. 

B.

AMRAP 14:
7/5 Strict Pull-ups

100 ft Farmer's Carry (2x70/53#)

7 Burpees (onto plate - hips open on top of plate) 

200m Run

-6 Rds + 2 Burpees 

11/04/25

Complete Rest 

11/03/25

I have been training very hard the last few weeks and this week is the start of a much needed rest week ... coupled with lots of work/life stress lately this week is much needed. Going to cut down the lifting a ton and the high intensity cardio stuff ... just going to take it easy and enjoy myself. 

A.

Squat (deload) 

155# x 10

225# x 5 

245# x 5 

-Complete

B.

Good Mornings 

3 sets of 10 

Rest 1-2 minutes

-Complete, across at 155# 

C.

Banded Hamstring Curls 

3 sets of 10 

Rest 1-2 minutes

-Complete, 1 green band 

D.

3 Sets:

Plank x :60

Bent-Knee Calf Raise Iso-Hold x :60 - R 

Bent-Knee Calf Raise Iso-Hold x :60 - L 

Rest 1-2 minutes

-Complete 

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.