re: Daily Strength Check-In

Good to see some 5/3/1 love, I’d love to hear more about beefcake. I joined Jim’s personal forum and it’s a lot of great info. I’ll have to search for it there.

I’m finishing the first prep cycle on kryptiia. Upper body, glutes and quads are popping from all the dips and db squats. Can’t wait to see the results when we start pushing assistance. Also loving the quick training times, we have been fable to push through in 30 or so minutes using a 80% training max.

Today was squats, third week-

Agile 8

10-15 med ball slams

5 reps @ 135, 185, 225, 245, 280, 315
5x5 @ 245

Weighted dips - 25lbs
Chins - bw

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Day 3 down! Need to focus on squat more. Had to stop set 3 as I didn't feel I could safely complete it. Also holy hell DB Lats are deceptive. Started with 10lb DB and had to drop to 5lb for last set.

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ill say this, sounds like you need to lower your weights across the board.

dont be in a hurry, you will progress faster than you could ever imagine. best advice is from wendler...dont be scared to start way lower than you think.

you should be trying to leave 2-3 reps in the tank at these.

maybe try taking your current "maxes" and multipling by 0.90 (90%) and setting this as your training max.

you been doing a great job though, keep killing it

and dont feel bad about db lateral raise weight, most people have to use 10s or 15s for high reps no matter how long they have been lifting.

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Yea , forever seems to have enough to keep me going for awhile. I was surprised on how flexible it can really be.

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it is prolly the most flexible system out there imo.

hell even beginner prep school is great

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ill say this, sounds like you need to lower your weights across the board.

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I agree. As mentioned previously, I wasn't sure where to start so I used the recommended weights on StrengthLevel.com based on my current weight. I had started rounding down, but I don't think that's the answer. I'm going to try to find a happy medium between the weight and age based starting weights instead and see how that goes. I know bench I can stick closer to weight-based starting value (no issues with having reps left in the tank so far). Squat however will definitely be closer to age-based starting value. If I feel I have more than 2-3 reps left in the tank, I'll adjust up a little as needed.

I definitely appreciate the input this board provides!

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How you liking it so far?

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First week went well. It's been 6+ months since I've done high reps on the compounds so it's certainly a bit of an adjustment. I'm using an 85% TM based off of my true 1rm's that I tested in October and December. Weights feel challenging but I haven't had to grind to hit my reps.

I actually ran this once before not long after I started lifting. I had a newborn so sleep far from adequate, and was pretty lost when it came to diet. I'm in a much better spot when it comes to both sleep and nutrition and have a bit more experience which is why I felt this was a good time to run it again.

I'll probably have a better feel for how it's going after week 3 but so far so good.

Did 360 kettlebell swings from 777's lent challenge along with the rest of the workout. I'm expecting some extreme soreness this week.

I had to train this morning due to some work commitments tonight.

5 sets:
400m run
10 strict handstand pushups
-rest 1 min b/t sets-
2:01,2:08,2:06,2:06,2:06

Long transitions here in my gym, I ran outside then you have to walk up 5 stairs and into the gym to the wall, probably 20 meters each way. My 400 splits were all in the 1:35 range. I bet I was losing 10 seconds a set to transition time.

Build to a heavy single power clean:
Worked up to 230

Power Clean Barbell Cycling:
10-8-6-4-2
135,145,155,165,185

5 Position Clean Deadlift:
5x1 @205

Bench Press:
10-5-3-10-5-3
135,155,185,145,165,195

Superset of DB Curls and Skullcrushers

Boring But Big: Beefcake Cycle 1, Week 2, Day 3

Kettlebell Swings 35 x 3x8

Deadlift
225/255/290 1x5
225 5x10

Band Pullaparts - 100 in 4 sets
Dips 5x9, 1x5

Burpees 3 sets AMRAP in :33 seconds - 11,11,6

Tonight

Squats: 255 3x8
Bench: 200 3x6
RDLs: 225 3x8
Low Pin BP: 165 3x8

Finished up with 10 mins on a bike and abs.