I started following CT Fletcher about seven years ago. He does a lot of arm work. He’s been a big influence on the way I train and personally.
During the pandemic I had to find things I could train at home. Now, it’s just something I do and really enjoy. Plus, my wife has commented on my arms a time or two. That always helps.
I command you to grow!!! MF
Got to love Fletcher
6/26/22
Rack Pulls:
10/315, 10/365, 10/405, 5/495, 2/545, 10/315
Zerchers:
5/135, 5/185, 5/225, 5/245
Stiff Leg DL:
4/10/135
DB Lunges:
4/10/35 in each hand
U-Squats:
4/25/270
1/50/180
Laying Leg Curls:
4/10/100
One Leg Extensions:
4/10/70
I set out to destroy my legs. I didn’t miss by much. I stumbled just a bit when I got out of the truck. I normally throw in some hack squats, but a couple young guys were screwing around on the machine. Maybe if I had done them it would have really punished my legs. I am hopeful the increased leg work translates into a better deadlift.
A couple years ago I set a world record at a powerlifting meet. I imagined him cussing me out in my head. I told him so on his social media. He was really cool and wrote me back. He told me how proud he was of me.
Sorry to break it to you Chicken, but I found that doesn’t work. 
Like me, you probably are “lookin’ juicy.”
6/27/22
OHP:
4/5/135
Pendlay Rows:
4/5/205
Hammer Strength Front Pulls:
4/10/100
DB Front Raises:
4/10/50
DB Side Raises:
4/10/35
It was 100 degrees when I got home, which was too hot for the garage. I hit the gym instead. I may try to make it there more. I like the vibe, even though it was really busy.
I’ve never met CT, but my experience with big strong guys in general isn’t good. Generally, they’re dumber than dirt. I trained with Matt Wenning, and worked as hard as anyone, but they laughed in my face and said I would always stay weak.
I guess I have been lucky. Some of the top guys I have got to meet have been very cool to me. A couple have become friends.
6/30/22
Poundstone Curls:
100
100
EZ Bar Curls:
4/10/100
Reverse BB Curls:
4/10/75
DB Curls:
4/10/45
Triceps Gauntlet
Kickouts:
4/25/35
BB Skull Crushers:
4/10/65
Standing BB Extensions:
4/10/80
Band Pulldowns:
100
You better believe I train arms in the garage on a beautiful night.
Big arms are always good peacemakers.
7/2/22
Bench:
5/225, 3/345, 1/275, 10/225, 10/225, 10/225
Pullovers:
4/10/80
Machine Flies:
4/15/240
Hammer Strength Decline Press:
4/15/70
Crossovers:
4/15/50
I benched light today, because I think I will open it up next week. I had planned on today, but no one I knew was there to spot. By the time I was almost done with bench, most of the people I knew began to show up. It was probably just as well anyway.
7/3/22
Deadlift:
1/365, 1/405, 1/435, 2/405, 5/365, 10/315
Stiff Leg DL:
4/10/135
Seated Leg Curls:
4/10/130
U-Squat:
4/10/270
I’m getting closer to my goal for 8/20. I want 455-460. I might be there now, if I adjust my attempts. I was pleased to stroke 365 for 5 and 315 for 10 after lifting heavy on previous attempts. I probably could have squeezed at least two more out on each.
7/4/22
OHP:
4/5/135
Pendlay Rows:
4/5/205
Landmine Rows:
4/10/3 plates
Kroc Rows:
4/10/125
DB Front Raises:
4/10/50
DB Side Raises:
4/10/35
Hammer Strength Front Pulls:
4/10/100
Treadmill:
10 minutes
Not a bad way to start a holiday off. Be safe everyone.
7/6/22
200 Pound Sandbag Shoulder Carries: 2/100 yards
200 Pound Sandbag Bearhug Carries: 50 yards
200 Pound Sandbag Suitcase Carries: 2/25 yards
Power Sled Push: 2/100/100 yards
2/135/25 yards
4/100/50 yards
Power Sled Pull: 2/70/100 yards
Power Sled Pull Backwards: 2/45/50 yards
That was a pretty good Weighted Walk Wednesday. I decided to get crazy and throw three plates on the sled (135). It was really hard and something to work with.
Wow.
7/8/22
Bench:
1/245, 1/275, 1/315, 1/335, 1/275, 5/245, 10/225
Pullovers:
4/15/80
Hammer Strength Decline:
4/15/70
Machine Flies:
4/15/240
I stepped out of my comfort zone and asked a pair of young guys for spots. I first guy was pretty sweaty, and it dripped from his face to my cheek as I was benching. That was pretty gross.
7/9/22
Zerchers:
5/135, 5/185, 5/225, 5/245
Stiff Leg DL:
5/135, 5/185, 5/225, 5/275
U-Squats:
20/270, 20/360, 20/450/ 20/540
Laying Leg Curls:
4/10/100
Hack Squats:
4/10/180
One Leg Extensions:
4/10/70
Rack Pulls:
10/315, 5/405, 4/455, 3/495
DB Lunges:
4/10/35
That was a good one. It’s nice to come home covered in sweat and chalk.
What’s a U-Squat?
Squat machine.