Forge Fitness

State Meet is in the books.
Went 8/9 failing on a DL weight I’ve done several times in the past, but on this particular day, it was a hard no (you can see the confusion in my face).

BSQ 120/264
BP 62.5/138 (no pain)
DL 157.5/347 (162.5/358 fail)
340/749.5 total

Thank you for a well run, impeccably organized meet, as per your usual.
the.tank Thank you for keeping the crowd engaged and the lifters safe and confident.
and .tori.a_mt Thank you for keeping us fueled, motivated and on task.
One of the best meets so far.
Thank you to everyone involved.

The 2025 Montana State USAPL Meet is officially in the books. Each athlete exceeded my expectations and for some, their own personal goals. They set a few state records and walked away motivated and ready for the next stage of their lifting endeavors.
Congratulations

tori.a_mt and we could not have done it without you! You kept everyone motivated and on track.

Thank you to and .the.tank for a well run, safe and efficient meet. You truly are the best at what you do.

It’s that time of year again! Where “old” ladies dress up in inappropriate costumes and do nasty tricks for dirty treats.
Our peaking cycles are complete and we’re ready for the State Meet.

The final volume week in my peaking cycle.
I’m feeling a bit too good….my shoulder PT has kept me moving forward and my hip has been very cooperative.

BSQ 235/107.5 for 4 sets of 4 (miscalculated and sandbagged a bit)
BP 117.5/54 for 3 sets of 4 (ZERO PAIN!)
DL 332.5/151 for 4 doubles
One week (and a day or two) out

After an exceptional turnout in Seattle at teaching the StrongFirst Foundations and Bodyweight 101, we turn our attention to Portland! and are hosting the StrongFirst Bodyweight 201 (pull-up and hardstyle abs) and Barbell 301 (SQUATS!!) May 23 and 24. For more details, click the link in bio or reach out to me directly.

Day 5. Easy in easy out.
Max reps pull-ups (stopping at the first “slow” rep) for 2 sets
10 Consecutive singles at 215 #/98kg (new PR of 9:28)
5x5 pushups with 48 #/22kg
It’s quick with huge payoffs

Week 0
Mixing it up and making sure the grumpy shoulder can tolerate the movements.
Zero issues. And weighted pushups are back in the mix. 🖤

Wrapping up a six week program with a squat and one arm pushup focus. Secondary lifts of sumo and pull-ups.
Finished with:
BSQ for 2x2 at 115kg/255 #
OAPU for 2 per side (not my best pushups…)
Sumo for 3 at 152kg/335 # with a little left in the tank
Pull-ups for a single at 26kg/57 #
This is the most I’ve squatter in three years. No hip pain. My OAPU need a little work….I’ll clean those up.

Moving into my next program, I needed to assess my weighted pull-up bell(s).
The previous program had me doing max reps with a 12kg once a week, sets of 3 with 10kg once a week and consecutive singles once a week.
I had a minimum goal of getting a solid single with a 20kg. I surprised myself by hitting 26kg for a pretty clean rep.
Never discount speed work with singles or sub maximum weights and reps when it comes to pull ups. A lot of times, less is more.

Squats are slowly coming along.
Week 2:
240 for sets of 3
195 for sets of 9-10
225 for sets of 5
I don’t want to jinx it, but they feel pretty good…..🖤

One Arm Pushups and daily Pull-ups are back in the mix.
I’m still nursing a bum right shoulder, but restricted range of motion makes pushups tolerable.
Pull ups are unloaded cluster singles and consecutive singles with pike ring pulls. Weighted are max reps with 12kg for sets of 3-5 and pause triples with a 10kg.
12 weeks of upper bodyweight focus….theres nothing better.