July 3, 2026
Not Quite Myself
I came into this session feeling a little off. My birthday had been the day before, and birthdays are not usually something I enjoy very much. I had spent some time talking with my partner, but the day was otherwise fairly quiet. That carried over into Friday, and I was not in my usual frame of mind when I arrived at the ARC.
The workout itself was much less complicated. I completed everything as planned, apart from a few minor variations involving the weights and equipment used.
The Training
The main overhead work was the Barbell Clean & Push Press. I worked up to two sets of 125 pounds for three repetitions, with the final set reaching RPE 6.5. I used my belt and wrist wraps beginning with the 115-pound set.
Single Dumbbell to Shoulder followed. After three shorter sets, I finished with 75 pounds for nine repetitions in 35 seconds at RPE 8. That was the hardest effort of the session.
The final strength work included two 50-foot Zercher Carries, with the second performed at 145 pounds, followed by two sets of Cable Backward Walks. I then finished with six minutes on the recumbent bike. Training did not completely change how I felt that day, but it went as planned. Sometimes that is the full story.
Workout Log
| Exercise | Set | Weight / Settings | Reps / Time | RPE |
|---|---|---|---|---|
| Elliptical Cross Trainer | A | BW; Resistance 2; Incline 2 | 7 minutes | |
| Cat Cow | A | BW | 8 | 1 |
| Quadruped Rock Back | A | BW | 8 | 1 |
| Dead Bug | A | BW | 6 | 1 |
| Barbell Clean & Push Press | A | 45 | 5 | 2 |
| Barbell Clean & Push Press | B | 75 | 4 | 3 |
| Barbell Clean & Push Press | C | 95 | 3 | 4 |
| Barbell Clean & Push Press | D | 115; Belt; Wrist wraps | 3 | 5 |
| Barbell Clean & Push Press | E | 125; Belt; Wrist wraps | 3 | 6 |
| Barbell Clean & Push Press | F | 125; Belt; Wrist wraps | 3 | 6.5 |
| Single Dumbbell to Shoulder | A | 60 | 4 | 4 |
| Single Dumbbell to Shoulder | B | 60 | 4 | 5 |
| Single Dumbbell to Shoulder | C | 80 | 3 | 6.5 |
| Single Dumbbell to Shoulder | D | 75; Belt | 9 in 35 sec. | 8 |
| Zercher Carry | A | 125 | 50 ft | 6 |
| Zercher Carry | B | 145; Belt | 50 ft | 7 |
| Cable Backward Walk | B | 50 | 30 sec. | 4 |
| Cable Backward Walk | C | 60 | 30 sec. | 5 |
| Recumbent Bike | A | BW; Resistance 2 | 6 minutes |
FERRAXIS WORKS 
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