Paused sumo singles stayed crisp on short rest before lighter stiff-leg deadlift work and lower-body accessories.
›Paused sumo deadlift 1 min rest5 sets
Set 1345 × 1 @6
Set 2345 × 1 @6
Set 3345 × 1 @6
Set 4345 × 1 @6
Set 5345 × 1 @6
›Stiff leg deadlift2 sets
Set 1225 × 7 @5
Set 2225 × 7 @5
›Leg extensionaccessory
Set 112 reps @8
Set 212 reps @8
›Seated ham curlsaccessory
Set 112 reps @8
Set 212 reps @8
›Banded deadbugaccessory
Set 16 reps @8
Set 26 reps @8
›Leg pressaccessory
Set 18 reps @8
Set 28 reps @8
›DB side bendsaccessory
Set 110 reps @7
Set 210 reps @7
Set 310 reps @7
Paused squat and tempo bench stayed controlled through the top triples, with back-off work and upper-body accessories to finish.
›Low bar pause squat4 sets
Set 1315 × 3 @5
Set 2325 × 3 @6
Set 3305 × 4
Set 4305 × 4
›Tempo bench 3:1:04 sets
Set 1205 × 3 @5
Set 2215 × 3 @6
Set 3200 × 3
Set 4200 × 3
›Cable bicep curlsaccessory
Set 110 reps @8
Set 210 reps @8
›Seated cable rowaccessory
Set 18 reps @8
Set 28 reps @8
›Overhead tricep extensionaccessory
Set 110 reps @8
Set 210 reps @8
›SA lat pulldownaccessory
Set 110 reps @8
Set 210 reps @8
Paused sumo singles stayed consistent before heavier controlled RDL work, with grip limiting the final pull.
›Paused sumo deadlift 1 min rest5 sets
Set 1365 × 1 @6
Set 2365 × 1 @6
Set 3365 × 1 @6
Set 4365 × 1 @6
Set 5365 × 1 @6
›Barbell RDL 3:1:02 sets
Paused squat and tempo bench work stayed in the planned triple ranges, with lighter back-off work to finish.
›Low bar pause squat5 sets
Set 1335 × 3
Set 2345 × 3
Set 3275 × 3
Set 4275 × 3
Set 5275 × 3
›Tempo bench 3:1:04 sets
Set 1185 × 3
Set 2195 × 3
Set 3185 × 3
Set 4185 × 3
Sumo deadlift triples built into the mid-300s before lighter back-off work and long-pause bench volume.
›Sumo deadlift5 sets
Set 1355 × 3 @6
Set 2365 × 3 @7
Set 3335 × 3 @6
Set 4335 × 3 @6
Set 5335 × 3 @6
›Long pause bench3 sets
Set 1215 × 4
Set 2215 × 4
Set 3215 × 4
High-bar squat and bench variation work stayed close to the target efforts, with one squat set cut short by a rep miscount.
›High bar squat3 sets
Set 1265 × 6 @6
Set 2270 × 5 @6
Set 3270 × 6 @7
›Tempo bench 3:1:02 sets
Set 1235 × 1 @6
Set 2215 × 3 @6
›Comp bench2 sets
Paused sumo singles moved up to 365, followed by controlled RDL work at a steady effort.
›Paused sumo deadlift 1 min rest5 sets
Set 1365 × 1 @7
Set 2365 × 1 @7
Set 3365 × 1 @7
Set 4365 × 1 @7
Set 5365 × 1 @7
›Barbell RDL 3:1:02 sets
Set 1225 × 7 @6
Set 2225 × 7 @6
Paused squat reached the mid-300s for triples, and tempo bench stayed controlled through the back-off work.
›Low bar pause squat5 sets
Set 1315 × 3 @6
Set 2335 × 3 @7
Set 3295 × 3 @5
Set 4295 × 3 @5
Set 5295 × 3 @5
›Tempo bench 3:1:04 sets
Set 1205 × 3 @6
Set 2210 × 3 @7
Set 3190 × 3 @5
Set 4190 × 3 @5
›Cable bicep curlsaccessory
Set 130s × 10 @9
Set 230s × 10 @9
Low-block pulls were steady, with grip starting to slip on the heavier triple before bench volume.
›Sumo deadlift low block pull5 sets
Set 1335 × 3 @5
Set 2355 × 3 @7
Set 3315 × 3 @5
Set 4315 × 3 @5
Set 5315 × 3 @5
›Long pause bench3 sets
Set 1225 × 4 @6
Set 2225 × 4 @6
Set 3225 × 4 @6
High-bar squat volume and bench variations stayed controlled around the target efforts.
›High bar squat3 sets
Set 1265 × 6 @6
Set 2265 × 6 @6
Set 3265 × 6 @7
›Tempo bench 3:1:02 sets
Set 1245 × 1 @6
Set 2225 × 3 @6
›Comp bench2 sets
Set 1205 × 6 @6
Set 2205 × 6 @6
›DB incline pressaccessory
Paused sumo singles and controlled RDLs repeated cleanly with the same working weights.
›Paused sumo deadlift 1 min rest5 sets
Set 1355 × 1
Set 2355 × 1
Set 3355 × 1
Set 4355 × 1
Set 5355 × 1
›Barbell RDL 3:1:02 sets
Paused squat and tempo bench both moved through clean triples with moderate effort.
›Low bar pause squat5 sets
Set 1295 × 3 @5
Set 2315 × 3 @6
Set 3295 × 3
Set 4295 × 3
Set 5295 × 3
›Tempo bench 3:1:04 sets
Set 1205 × 3 @5
Set 2215 × 3 @6
Set 3195 × 3 @5
Set 4195 × 3 @5
Deadlift work stayed controlled before long-pause bench added steady volume afterward.
›Sumo deadlift low block pull5 sets
Set 1315 × 3 @5
Set 2345 × 3 @6
Set 3315 × 3 @4
Set 4315 × 3 @4
Set 5315 × 3 @4
High-bar squat volume started the block, followed by controlled tempo and competition bench work.
›High bar squat4 sets
Set 1225 × 5 @5
Set 2245 × 6 @6
Set 3245 × 6 @6
Set 4245 × 6 @6
›Tempo bench 3:1:02 sets
Set 1245 × 1 @7
Set 2205 × 3 @6
›Comp bench2 sets
Set 1185 × 6 @6
Set 2185 × 6 @6
Paused sumo singles stayed crisp before moving into controlled RDL work.
›Paused sumo deadlift 1 min rest5 sets
Set 1355 × 1
Set 2355 × 1
Set 3355 × 1
Set 4355 × 1
Set 5355 × 1
›Barbell RDL 3:1:02 sets
Paused squat and tempo bench opened the block with controlled triples and lighter back-off work.
›Low bar pause squat5 sets
Set 1275 × 3 @5
Set 2295 × 3 @6
Set 3265 × 3 @5
Set 4265 × 3 @5
Set 5265 × 3 @5
›Tempo bench 3:1:04 sets
Set 1185 × 3
Set 2195 × 3
Set 3165 × 3
Set 4165 × 3
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
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
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
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