Thursday, Sept. 10, 2015 Front Squat 6 x 35# 6 x 45# 6 x 55# 6 x 65# 6 x 70# 3 x 75# 4 x 75# Okay, this was nerve racking (see what I did there?) because one of the stronger guys at our gym, Blake, was logging team scores on the computer, located directly in front of and facing my rack, while I was doing these. My front squat is weak AF. But it ended up being great because he's an excellent cheerleader (Blake is our resident DJ/event emcee). Also, I was getting LOW. I kept my back straight and was able to make it back up halfway -- whereas previously I had been getting stuck at the bottom nearly every time. So my core is getting stronger. That's huge. I'll be honest -- I got a little down on myself when I got home because 75# still seems low, but then I remembered that I struggled to even front squat the 33# bar ONCE when I started CF in November last year. My current 1 RM max is 93#. That's SIXTY POUNDS in approximately ten months. And I weigh 115#. And I can hook grip now! So it really is all about perspective. Barbell Row (supinated) 10 x 40# 10 x 40# 10 x 40# I find supinated grip to be much easier than pronated. These felt great. Barbell rows have never even felt good before. Feeling less like a T-Rex every day. Friday, Sept. 11, 2015 You know what I did on this day? After work, I ran a 6-mile out-and-back on my second favorite local trail, the Interurban Trail. It felt amazing. I ran in intervals; .25 miles, then walked .05 for the whole 6 miles. It's been ten months since I was able to successfully run an out-and-back due to knee pain. I was so happy when I got back to the car that I almost cried. It feels SO GOOD to run again. Saturday, Sept. 12, 2015 Back Squat 5 x 45# 5 x 55# 5 x 65# 5 x 75# 5 x 85# The only thing I have to say about this is that ALL OF THIS FELT EASY. Even 85, which can sometimes be a struggle. Praise hands. Deadlift 5 x 85# 5 x 95# 5 x 105# 5 x 115# 5 x 125# Not much to say but again... All of this was easy! My grip started slipping a bit on the last few reps of 5 x 125#, but we have no AC in the home gym and no chalk. Clean DL x 2, Hang Clean x 1, Hi-Hang Clean X 1 8 min EMOM 4 x 4 x 65# 4 x 4 x 70# Forever my favorite EMOM. I'm pretty sure I do some variant of this every weekend. The last two hi-hangs at 70# were kind of tough, but I felt solid about them. Scratched my collarbone up, but oh well.