Some training days announce themselves with a problem. This one did not. From the opening seven minutes on the elliptical through the final dead bugs, the session felt properly scheduled. Compared with last week, the workload landed much better, and I completed every prescribed set with only minimal changes.

Right on Schedule

After a short breathing and mobility sequence, I moved through barbell high pulls and into push presses from the rack. The top work was two sets of four at 135 pounds with a belt and wrist wraps. Those sets were recorded at RPE 6 and 6.5. RPE is a 1–10 rating of how hard a set feels.

The high-bar back squats followed a steady climb from the empty bar to two sets of five at 275 pounds. Those final sets registered at RPE 7 and 7.5. Farmer’s carries closed the main strength work, progressing from 100s to 115s for 60 feet.

Nothing about the morning needed to become dramatic. The work was substantial, the schedule felt right, and everything that needed to be finished got finished.

Training Details

Exercise	Set	Weight / Settings	Reps / Time	RPE
Elliptical Cross Trainer	A	Resistance 2; Incline 2	7 minutes
Crocodile Breathing	A	BW	5 breaths	0
Cat Cow	A	BW	8	1
Quadruped Rock Back	A	BW	8	1
Barbell High Pull	A	45 lb	3	2
Barbell High Pull	B	65 lb	3	3
Barbell High Pull	C	75 lb	3	4
Push Press from Rack	A	45 lb	8	2
Push Press from Rack	B	75 lb	8	3
Push Press from Rack	C	95 lb	5	4
Push Press from Rack	D	115 lb	5	5
Push Press from Rack	E	135 lb	4	6
Push Press from Rack	F	135 lb	4	6.5
High-Bar Back Squat	A	45 lb	8	2
High-Bar Back Squat	B	135 lb	5	3
High-Bar Back Squat	C	185 lb	5	4
High-Bar Back Squat	D	225 lb	5	5
High-Bar Back Squat	E	255 lb	5	6
High-Bar Back Squat	F	275 lb	5	7
High-Bar Back Squat	G	275 lb	5	7.5
Farmer’s Carry	A	100s	60 ft	6
Farmer’s Carry	B	110s	60 ft	7
Farmer’s Carry	C	115s	60 ft	8
Dead Bug	A	BW	6	2
Dead Bug	B	BW	6	2