re: Daily Strength Check-In

Yea that last few sets were tough.

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 190 lb × 11
Set 4: 190 lb × 9
Set 5: 190 lb × 8
Set 6: 190 lb × 7

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 5
Set 2: 245 lb × 5
Set 3: 255 lb × 5
Set 4: 265 lb × 4
Set 5: 220 lb × 7

Lateral Raise (Incline Bench)
Set 1: 40 lb × 21
Set 2: 50 lb × 19
Set 3: 60 lb × 17
Set 4: 70 lb × 15

Lat Pulldown (Hammerstrength Machine)
Set 1: 250 lb × 8
Set 2: 270 lb × 8
Set 3: 290 lb × 8

Crunch Machine
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15

Ab Rollouts
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10

Haven't posted in a while but here's today's shoulder/lat workout. I've been feeling good on OHP lately which has carried over nicely to bench/dumbbell bench.

quote:

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Front Raise: 40x15, 40x12, 40x10
Incline Curls: 40x15x3
Lateral Raise: 30x15, 30x13, 30x10
Pull Up (assisted): -80x12, -80x8
Wrist Curls: 70x15, 70x12
RDL: 115x15, 115x16
Deadlift: 135x5W, 185x5W, 225x3W, 285x6x1

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Front Raise: 40x15, 40x13, 40x10
Incline Curls: 50x15, 50x8x2
Lateral Raise: 30x16, 30x14, 30x10
Pull Up (assisted): -70x10, -70x8
Wrist Curls: 70x17, 70x14
RDL: 75x15W, 125x15x2
Deadlift: skipped

Back squats: 5 @ 235, 5@ 275 then 21 reps in 6 sets: 3,3,3,3,4,5 @ 300

Strict chin ups: 7x3
DB conc. curls: 4x 21 with 40lb bands
BB shrugs: 4x20 @ 115

Bench press: 1x7 @ 200, 210, & 215
Strict press: 7x3 @ 120
Triceps ext.
SS shrugs and banded pull apart

3 Snatch waves of 3-2-1 @115_120-125

Snatch Pulls 3x5 @150

6 min EMOM 4 RMU
8 min EMOM 10 strict HSPU

3 Rounds 80 Cal row, 100 ft front rack walking lunge, 15 HSPU

Superset of back rack walking lunge and barbell rows and core


3 Rounds 40 Cal echo bike with 90 seconds rest between.

I’ve been on a 3 day/1 off rotation when I wake up.

Today was back:

Lat Pulldowns: 3x8x105
Incline Lat Pulldowns: 3x8x90
Straight Arm Lat Pulldowns: 3x8x60
DB Rows: 3x8x80
Bent BB Rows: 3x8x155

This is a home setup with a pulley and strap to add weight. I’m sitting down facing the rig, and can’t really add more than 115 without doing some weird stacking. Plus, I don’t have supports to hold the body down so I’ll have to do something different like put a 45lb plate in my lap to hold me down to go any heavier.

The incline is just me lying face down and pulling to my chest and trying to stay as still as possible with the upper body. Can’t really use momentum to get it going like a traditional lat machine.

The straight arm is me working out n the rotational power of the lat by trying to feel the rotation at the shoulder instead of me forcing it down with the hands.

Tomorrow is an off-day.

Bench day on Friday.

CrossFit mixed in there 4x per week at either noon or 4.

Bench press: 5 reps @ 180 & 205. Then 5 sets (4,4,4,4,5) @ 230
BD lat raises: 4x21
Band push downs: 4x21
SS shrugs and band pull aparts 4x20

I'm doing a 6 day push pull leg split right now to get myself in the gym everyday.

Meaning heavy squat, heavy DL twice per week. Is this too much or am I overthinking it? Still relatively young so I'm sure my body can handle it, but wondering if I should be focusing on doing lighter weight during the 2nd lifts of the week?


3 sets of 4-6 reps. If I hit it, I add 5-10 next lift. This is week 2 or 3 and my body is as sore/tired as it's ever been as I went higher than I ever have on DLs.