ROAD TO WISCONSIN · 14 WEEKS OUT

Today’s workout felt noticeably lighter than yesterday’s—and that was the point.

After Monday’s high pulls, push presses, high-bar squats, and heavy carries, today shifted toward upper-body development, shoulder stability, and controlled recovery. Nothing felt especially difficult, but every movement supported the larger goal: building the pressing strength, upper-back control, and durability I’ll need when I return to the competition floor in October.

The session ran a little longer than expected because I had to send a few emails between sets. The actual training moved smoothly, and I finished feeling worked without feeling drained.

Some days are built to test the machine. Others are built to keep it running.

Full Workout

Location: UIUC ARC
Workout Start: 9:23 AM
Workout End: 10:30 AM

Exercise	Set	Weight	Reps/Time
Recumbent Bike	A		7 minutes
Serratus Wall Slide	A		8 reps
Shoulder External Rotation	A		8/side
Incline Dumbbell Press	A	35s	10 reps
Incline Dumbbell Press	B	50s	8 reps
Incline Dumbbell Press	C	60s	8 reps
Incline Dumbbell Press	D	70s	8 reps
Low Cable Row	A	80 lb	10 reps
Low Cable Row	B	100 lb	10 reps
Low Cable Row	C	115 lb	10 reps
Low Cable Row	D	115 lb	10 reps
Rear Delt Fly	A	55 lb	12 reps
Rear Delt Fly	B	70 lb	12 reps
Rear Delt Fly	C	70 lb	12 reps
Pallof Press	A	42.5 lb	10/side
Pallof Press	B	42.5 lb	10/side
Recumbent Bike	B		10 minutes