Paused sumo deadlift
21 May
Paused sumo singles started sloppy, then improved set by set after focusing on opening the hips, looking forward, and staying upright.
›Paused sumo deadlift5 sets
Set 1355 × 1 @6
Set 2355 × 1 @6
Set 3355 × 1 @6
Set 4355 × 1 @6
Set 5355 × 1 @6
›Barbell RDL 3:1:02 sets
Set 1275 × 7 @5
Set 2275 × 7 @6
›Seated ham curlsaccessory
Set 195 × 12 @7
Set 295 × 12 @7
›Leg extensionsaccessory
Set 1140 × 15 @8
Set 2145 × 13 @8
›DB side bendsaccessory
Set 145 lb × 10 @7
Set 245 lb × 10 @7
Paused squat and tempo bench
20 May
First session at the Crunch San Mateo location; the gym was packed, but equipment opened up quickly enough to keep the session moving while focusing on staying upright on squats and driving with the legs on bench.
›Low bar pause squat5 sets
Set 1275 × 3 @5
Set 2295 × 3 @6
Set 3265 × 3
Set 4265 × 3
Set 5265 × 3
›Tempo bench 3:1:04 sets
Set 1185 × 3 @5
Set 2195 × 3 @6
Set 3165 × 3
Set 4165 × 3
›Cable bicep curlsaccessory
Set 127.5 lb dumbbells × 10 @8
Set 227.5 lb dumbbells × 10 @8
›Seated cable rowaccessory
›Overhead tricep extensionaccessory
›SA lat pulldownaccessory
Paused sumo and Larsen press
17 May
Felt energized and focused after a short run and dynamic warmup; the session moved well and the weights felt light.
›Paused sumo deadlift4 sets
Set 1315 × 3 @6
Set 2345 × 3 @7
Set 3315 × 4 @6
Set 4315 × 4 @6
›Larsen press3 sets
Set 1185 × 6 @6
Set 2195 × 6 @7
Set 3195 × 6 @7
›Lying ham curlsaccessory
Set 190 × 8 @6
Set 2110 × 8 @6
Set 3130 × 8 @7
›FFE split squat with DBsaccessory
Set 140s × 8 @7
Set 240s × 8 @8
›DB chest-supported lateral raisesaccessory
Set 120s × 10 @8
Set 220s × 10 @8
Set 320s × 10 @8
›Leg extensionsaccessory
Set 1120 × 10 @7
Set 2140 × 10 @8
Set 3140 × 10 @8
Day 3 bench and high bar squat
16 May
Bench moved well after tightening leg drive, then high-bar squats stayed controlled while moving quickly through the rest of the session.
›Tempo bench 3:1:02 sets
Set 1225 × 1 @7
Set 2185 × 3 @7
›Comp bench3 sets
Set 1205 × 4 @6
Set 2215 × 4
Set 3215 × 4
›High bar squat3 sets
Set 1135 × 6
Set 2185 × 6 @5
Set 3205 × 6 @6
›DB incline pressaccessory
Set 180s × 8
Set 265s × 8
Set 365s × 8
›Tricep pushdownaccessory
Set 166 × 12 @8
Set 266 × 12 @8
Set 366 × 12 @8