Daily Strength Check-In

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This is not about weight loss. This is about gaining strength.

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Fatty

First day back at it after a 2 week vacation with no gym time

Pulled 445x2 raw with ease

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There would be no CrossFit talk here.

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Do you think gaining strength isn't important to those doing CrossFit?

Just got back from a powerlifting meet. Squatted 515, benched 355, deadlifted 551.

Those were all conservative numbers as I started to low on openers and didn't know pacing of my first meet.

Numbers were more than likely going to be

Squat 530-540
Bench 385-390
Deadlift 585-600

I am 5' 7.5" and weigh 126 pounds (ordinarily 119 pounds).

My strength training mirrors light weight lifting physical therapy prescribed by my medical teams following my being injured in the line of duty ("ILOD").

I thought to strengthen up for the yard work season; so, I increased my barbell by 2.5 pounds to 14.5 pounds total (weight plates, bar, and collars).  (My dumbells are only collared due to ILOD.) 

That strengthened me, but bulked my physique to my displeasure.

Luckily, another semi-retired officer volunteered to cut and edge my yard(s) for an obscenely low price; which, that will be less than the price of a new size 5 wardrobe to replace my normal unbulked [sic] size 4 wardrobe.

Now, I am in the process of a kinesiology thing called D E T R A I N I N G:
LINK

It's a gamble; at best, I don't know if I can rid the bulk in enough time to avoid apportioning funds for a new wardrobe or not.  At worst, I am planning to use this period to focus on f o r m to sculpture some specific muscles of my physique.

Your post was edited on 4/30 at 8:23 pm:
One thing for sure, I may not maintain and build my strength at the 12 pound suggestions of my doctor's.  Yet, I'm still stronger than the eight (8) pound limit of the onset of my ILOD.

I'll jump in here seeing as I'm still struggling to break through on my bench which is basically one of the only lifts I track until I get my knee surgery and can squat/dead again. Tell me where to go heavier. I want to break that 300 lb mark by the end of summer. Currently at 275 PR, haven't actually tried heavier.

5'7" 160

Today's session:

BB Bench Press
135 x 12 x 1
225 x 6 x 2
205 x 8 x 1
135 x 12 x 1

Incline DB Press
60 x 10 x 1
80 x 8 x 2

Decline Cable Fly
25 x amrap x 3

Seated Dips (Machine)
180 x 10 x 3

I’m doing GSLP. Just posting the AMRAPS and other exercises. I felt worthless walking into the gym today. Struggled to get 5 reps on my two 5x sets before the AMRAP. But I got through. I might cruise through through the next increase or fail. But Im okay with failures on this program.

BP - 212.5 x 5
EZ Curls - 40 x 3 x 12
Dips + 15 - 3 x 8
DL - 295 x 9

I know the protocol says 5 lb on DL increase. But I really want to get to 315.

My BP is all over the place and I don’t feel like I’m progressing. But I am.

Hitting walls...

BP - 215 (5/5/4) first fail
EZ Curl - 45 (2x12)
Dips - 20 (2x8)
Squat - 270 (5/5/6)

Going to have to go to a different Y for morning cardio. There's a dude on the treadmill that I can smell as soon as I walk in the door. Not the way to start the day...

GSLP WEEK 3 DAY 3

Bench 235 x 10
Squat 340 x 15

Today is the first day my reps really dropped. I could’ve got one more on bench, but my form went sour so I racked it after 10. Still feeling strong. Have a good weekend. I’ll be hitting the pool tomorrow. Also, I cut my leg doing cleans. Ouchies.

100 lb sandbag squats, to failure (not exactly failure, more like Im gonna puke if I do another Rep). 10 sets, 1 min rest between sets

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