8/29/25

AM Workout (0615)

Solid CF class today... body is feeling generally beat up after this week, but glad to get this in. 

A.

Strict Press

15 Minutes to build to a heavy single 

-95# x 5, 135# x 5, 165# x 2, 185# x1, 195# x1, 200# x1 … overall this felt solid, definitely more there, but I have some very deep DOMS in my shoulders/triceps/chest … happy to be able to pull a relatively low RPE 200# strict press after a tough week of training. 

B.

For time:
21 Deadlifts (225#)

50’ HSW

15 Deadlifts (275#)

100’ HSW 

9 Deadlifts (325#)

150’ HSW

-Finished this right around 13 minutes … I was on a decent pace through the set of 9 deadlifts … finished those right around 7 minutes … but the last bit of HSW was very tough for me. I was very fatigued from both the workout and the volume of this week’s training… this was a humbling workout, but I’m glad I tried it and tried to push myself, even when I was having to break up segments of 25’ HSW. 

PM Workout (1230)

Had a decent second workout ... felt solid throughout and got a solid pump. 

A.

Deadlift 5/3/1 

Week 2 (3's): 70% x 3, 80% x 3, 90% x 3+

-365#, 395#, 445# x 3 … didn’t push the reps on the last set … did all these beltless and after this AM, 3 reps was good for me.

B.

Strict Pull-ups

4 Sets: 8-10 reps 

Rest 1-2 minutes

-4x10

C.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-160# x 10, 180# x 10, 180# x10 

D.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-180# for 3x8

E.

Cable Rows 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-160# x 10, 180# x 10, 180# x10

F.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45 

-50# for 2 sets, 60# for 5 sets

G.

Glute Ham Raise 

3 sets: 12-15 reps 

Rest 1-2 minutes

-3x10 … felt much better than last week

H.

GHD Sit-ups

3 sets: 15-25 reps 

Rest 1-2 minutes

-3x20