July 13, 2026

Iron Overhead, Weight on My Back, Fire in My Hands

I trained from 7:02 a.m. to 8:07 a.m., and the session went almost exactly the way I wanted. My watch shut itself off for about twenty minutes during the strength work, so it missed part of the record. Fortunately, the weights did not care.

Power Under Control

The main work moved through push presses from the rack, high-bar back squats, and farmer’s carries. The push press climbed to two sets of 145 for three reps. Both sets felt controlled, with RPEs of 7 and 7.5. I never felt like I was fighting the bar or losing control of the movement.

The squats built to two sets of 280 for five. The first registered at RPE 7, and the second reached RPE 8. That final set required more, but it stayed where it belonged. I used my belt and knee sleeves from 225 onward.

I finished with farmer’s carries, walking 60 feet while holding a dumbbell in each hand. The weight progressed from 100s to 110s and finally 115s. The last carry reached RPE 8 and gave the session the strongman finish it needed.

The watch failed to capture part of the morning, but the part that mattered was clear. I controlled the weights, completed every programmed set, and left genuinely pumped about the work.

Workout Log

Exercise	Set	Weight	Reps / Time	RPE
Treadmill	A	BW	7 minutes
Crocodile Breathing	A	BW	5 breaths	0
Serratus Wall Slide	A	BW	8	1
Bodyweight Box Squat	A	BW	8	1
Push Press from Rack	A	45	8	2
Push Press from Rack	B	75	5	3
Push Press from Rack	C	95	5	4
Push Press from Rack	D	115	3	5
Push Press from Rack	E	135	2	6
Push Press from Rack	F	145	3	7
Push Press from Rack	G	145	3	7.5
High-Bar Back Squat	A	45	8	2
High-Bar Back Squat	B	135	5	3
High-Bar Back Squat	C	185	5	4
High-Bar Back Squat	D	225	5	5
High-Bar Back Squat	E	255	5	6
High-Bar Back Squat	F	280	5	7
High-Bar Back Squat	G	280	5	8
Farmer’s Carry	A	100s	60 ft	6
Farmer’s Carry	B	110s	60 ft	7
Farmer’s Carry	C	115s	60 ft	8