re: Daily Strength Check-In

3 power cleans and 1 jerk: structured warmup sets working up to 3 sets @165

Deadlift: structured warmup working up to 3x5 @305

40 minute EMOM
13 Cal ski
12 ghd situps
12 Cal echo bike
15 wall balls

quote:

---

Incline Bench: 45x8W, 95x8W, 135x8, 135x5x2
Incline curls: 50x15, 50x8 (25lb per arm)
Wrist curls: 70x20, 70x13 (35lb per arm)
Chest dips: 5 for 4 sets unassisted
Squat: 45x6W, 95x6W, 135x5W, 185x3W, skipped working sets to rest knees

---

Incline Bench: 45x8W, 95x8W, 135x8, 135x6, 135x5
Concentration curls: 50x15, 50x11 (25lb per arm)
Wrist curls: 70x20, 70x15 (35lb per arm)
Chest dips: 5 for 4 sets unassisted
Squat: skipped working sets to rest knees

You posting planned workouts or completed workouts?

Time for me to get back into this thread. Been lifting, just not posting. Helps keep me a little more accountable when posting more though.

I've been following the Power Athlete Jacked Street programming for about 3 weeks now, and it's been painful .

Prep (3 sets):
15 rear delt flyes (10, 15, 20)
15 standing DB shrugs (30, 35, 40)
5 chin-ups

Pre-exhaust (4 sets):
5 chin-ups - 2 sec hold at the bottom & 2 sec hold at the top
12 standing DB rows (50)
12 standing DB shrugs (50)

Deadlift:
12 @ 200
10 @ 230
8 @ 270
8+ (got 12) @ 315

Extra (3 sets):
Banded tibialis - 30 sec each leg
Standing calf raises - 30 reps

quote:

---

Front Raise (palms up): 40x15x2, 40x13
Incline Curls: 50x15, 50x9, 50x8
Lateral Raise: 30x17, 30x13, 30x10
Strict Pull Up from dead hang: 3, 3, 2
RDL: 75x15W, 135x15x2
Deadlift: skipped

---

Front Raise (palms up): 40x15x2, 40x14
Incline Curls: 50x15, 5011, 50x8
Lateral Raise: 30x15, 30x13, 30x8
Strict Pull Up from dead hang: 3, 2 (need to use a band for more reps)
RDL: skipped
Deadlift: skipped

Taking next week off to deload but doing plenty of hiking, so wanted legs completely fresh. Going back to a simple routine of bench, squats, and deads with a few accessories. Will run that for six to eight weeks.

quote:

---

Incline Bench: 45x8W, 95x8W, 135x8, 135x6, 135x5
Concentration curls: 50x15, 50x11 (25lb per arm)
Wrist curls: 70x20, 70x15 (35lb per arm)
Chest dips: 5 for 4 sets unassisted
Squat: skipped working sets to rest knees

---

Short workout today, last one of the year.

Incline Bench: 45x8W, 95x8W, 135x8, 135x6, 135x5
Concentration curls: 50x15, 50x11 (25lb per arm)
Chest dips: 7, 6, 4 (unassisted)
Squat: skipped to rest knees

Prep (3 sets):
15 plyo ball hamstring curls
10 RDLs to shrugs (135)
1 minute of KB supported dead bugs hands

Pre-exhaust (3 sets):
12 DB BSS per side (30s)
Max reps BW BSS (15, 12, 12)
12 weighted glute bridges (30)

SSB:
12 @ 135
10 @ 145
8 @ 160
8+ (got 9) @ 165

Lower legs (3 sets):
30 standing DB calf raises (30)
30 banded anterior tibialis

About 3 weeks in of getting back to lifting. Thought I did everything right, plenty warmup, started really light. 2nd set of hang cleans it felt like someone jewged a knife in my back on 3rd rep



Being old blows arse

Eta:
Pullups: 1
Cleans: 5x135, 3x135

Squats: 2x135
30 minutes in hot shower

Hopefully I'll have some wayyyy better numbers shortly. Today was the first day in months I touched a 45 lb plate and I jacked my shite all up

quote:

---

Hopefully I'll have some wayyyy better numbers shortly. Today was the first day in months I touched a 45 lb plate and I jacked my shite all up

---

keep it slow bro. everyone here is cool and dont give a frick about numbers. most of us are old too. take it slow as frick

be careful with those cleans too. they are hard on us old folks