Pancake Powerhouse

Welp, I’m officially signed up for the IronBreed Open Meet in Panama City in January. Fast prep to sneak a comp in before the Firefighter Words

140kg 3-2-X x2


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How many RIR is this?

Five wheel pause off the ground…


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Gym vibes were on point, had more the. Half the crew out in the gym getting it done tonight. This moved well and felt great, had to be smart and stick to the plan. Three plates just seemed easier and looks prettier then 300😅 back offs not shown 4x225


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It’s been a minute since I had a bad gym day… guess I’m due. Failed my heavy set of 6😓


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Has been a long day on shift… didn’t make it to the gym until after dinner. I made chicken tacos for the guys, by request.
My AC joint is still bothering my left shoulder but was able to move this with some half way decent speed. This block is coming to and end very fast and trying to savor this journey the best I can. Idk if it’s me but this year is blowing by way too fast. Working weight below.

136.4kgs / 300lbs 3ct bench
114kgs / 250lbs back offs 4x3


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Haven’t touched this much weight since my last meet… not sure how I feel about this yet… I’ll have to compare the two a lot closer. Put your best guess on RPE in the comments😅


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We on fire!!!


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Feeling good today but a little fatigued… heavy set felt heavy which isn’t good😬

120kg 1x6 bench


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Getting my head right for competition tomorrow. Body will probably be about 70% at best but we are working towards peeking for next months competition. An easy chest day listening to an audio book. Debating to water cut a few pounds to compete at my 93kg or just say screw it and compete at the heavier weight. Don’t forget to wear red today, remember every deployed. Heaviest set below.

245lbs 1x4 Tempo 3-2-X


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Tempo work today…. Helped one of our newer guys with some lifts and helped him figure out his goals in the gym. It feels good to be able to help and share things that have worked or not worked for me. I definitely recommend following a plan and getting a coach if you’re serious about your goals. It’s been the best money I’ve spent on my fitness journey. I don’t care if you’re into body building, endurance training, cardio, powerlifting, CrossFit, etc … if you fail to plan then you’re planning to fail. Change doesn’t happen over night, change happens over time. If you’re dieting and have a day that you’ve eaten in surplus, it doesn’t mean you failed. It means you have an opportunity to improve tomorrow. It’s an ongoing opportunity to do better. Try to do a little better every day and you’ll be the change, soon you’ll see the change too.

245lbs 1x4 tempo bench


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Missed my dead’s yesterday and make up is real… hook grip for 1 rep and mixed for the last 3. This felt pretty solid and could have hooked for the entire set but want to save my thumbs for Saturday’s big PR day. Meet is rapidly approaching and trying to play it smart since I made the dumb mistake of doing back to back meets 😅
Listening to latest podcast with .derek … very entertaining you should check it out

445lbs 1x4 Deadlift


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Listen to me now😆