July 18, 2026

The Weight of the Rise

There are days when the work announces itself loudly, and there are days when it settles into place one set at a time.

Today had a little of both.

Some portions of the session pushed me harder than others, but the work held together from beginning to end. A few hours after leaving the gym, I felt good about what I had completed and where it fits within the larger path.

This was not a day built around a single maximum lift. It was a day of repeated effort across several different demands: getting weight overhead, moving a heavy dumbbell from the floor to the shoulder, carrying weight across distance, and continuing to work as the clock stretched forward.

Discipline begins the work. Power grows inside it. The rise comes later.

Power from the Floor

After seven minutes on the Elliptical Cross Trainer and a short preparation sequence, I began the main work with the Clean & Push Press.

The bar started at 45 pounds for five repetitions. From there, I moved through 75 pounds for four repetitions and 95 pounds for three.

I added my belt and wrist wraps for three repetitions at 115 pounds, then finished the movement with three repetitions at 135 pounds. I rated the final set at RPE 6, meaning the weight required attention but left room for more.

The Clean & Push Press asks for several movements to become one. The bar has to leave the floor, reach the shoulders, and then continue overhead. There is no hiding a weak transition. Every part has to contribute.

The Full Minute

The Single Dumbbell to Shoulder work began with three right-arm repetitions at 60 pounds, followed by three repetitions with the left arm.

I then moved to 80 pounds for three repetitions with my right arm. That set reached RPE 7 and prepared me for the hardest effort of the session.

For the timed set, I used a 75-pound dumbbell.

I completed 16 right-arm repetitions in 60 seconds.

I worked through the entire minute. The final seconds did not belong to standing, waiting, or watching the clock expire. They belonged to the same task as the opening seconds: bringing the dumbbell from the floor to my shoulder and returning for another repetition.

I rated the set at RPE 8.5. It was difficult, sustained, and honest.

Strength That Has to Travel

The work then moved into loaded carries.

I opened the Farmer’s Carries with 80-pound dumbbells for 30 feet. The second set increased to 100-pound dumbbells for 50 feet.

Farmer’s Carries are simple in description. Pick up the weight and move it. The simplicity disappears once the weight is in the hands and every step has to remain deliberate.

The Zercher Carries shifted the load from my hands into the bends of my elbows. I carried 135 pounds for 30 feet, followed by 155 pounds for 50 feet.

There is something fitting about carry work within FERRAXIS WORKS. Power is not only what I can lift from the floor. It is also what I can control, hold, and move forward.

The Long Finish

I closed the session with Cable Backward Walks.

The first set was 40 pounds for 60 seconds. For the second set, I increased the weight to 50 pounds and continued for 90 seconds.

I maintained the movement for the full minute and a half. My pace only began to noticeably slow after the 70-second mark, but I continued until the final second.

That closing set captured much of what this stage of the journey requires from me. Not spectacle. Not perfection. Just the willingness to stay inside the work after it becomes uncomfortable and continue moving with purpose.

Today was another piece of the foundation. The pressing builds power. The carries teach me to move with it. The timed work asks me to keep producing when the easier repetitions are gone.

Follow the continuing FERRAXIS WORKS training archive through YouTube Shorts:

https://www.youtube.com/@Tfarrenkopf/shorts

Workout Log

Exercise	Set	Weight / Settings	Reps / Time	RPE
Elliptical Cross Trainer	A	BW	7 minutes
Serratus Wall Slide	A	BW	8	1
Bodyweight Box Squat	A	BW	8	1
Dead Bug	A	BW	6	1
Clean & Push Press	A	45	5	2
Clean & Push Press	B	75	4	3
Clean & Push Press	C	95	3	4
Clean & Push Press	D	115	3	5
Clean & Push Press	E	135	3	6
Single Dumbbell to Shoulder, Right Arm	A	60	3	4
Single Dumbbell to Shoulder, Left Arm	B	60	3	4.5
Single Dumbbell to Shoulder, Right Arm	C	80	3	7
Single Dumbbell to Shoulder, Right Arm	D	75	16 in 60 sec.	8.5
Farmer’s Carry	A	80s	30 ft	5
Farmer’s Carry	B	100s	50 ft	6
Zercher Carry	A	135	30 ft	5
Zercher Carry	B	155	50 ft	7
Cable Backward Walk	A	40	60 sec.	5
Cable Backward Walk	B	50	90 sec.	7.5