re: Daily Strength Check-In

Db OHP
3x3@55s
5x10@35s

Db shoulder raises
3x10 @15 out front
3x10 @15 to the side

Shoulder press machine
4x10@ 70

Db shrugs
4x20@80s

Was able to bench double plates for the first time since high school and was able to throw it up a few times. Feels good man

2/3
YG-PPSA
Wk 5 Day 4

Squat: 135-8x5
SS Pull-ups: [-65]-3x3, [-60]-3
BB OH Press: 75-10, 85-10x2
Skullcrushers: 40-20x4
BB Shrugs: 100-20x4
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2/6
YG-PPSA
Wk 6 Day 1

Deadlifts: 170-5, 185-5, 190-5x2
Bench: 125-5, 135-5, 140-5, 145-5
Bent Rows: 90-12, 85-12, 80-12x2
Dips: [-75]-10x3, [-80]-10
BB Curl:50-10x4
BB Shrugs: 110-10x4

Bench
225x5. 245x3. 315x1(got 2)
5x10@145

Db incline
4x10@60s

Db flys
4x10@40s

quote:

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00% gonna have to add some form of squats that i can go heavy on. i have worked real hard to push mine up, not gonna just lose the ability to not even move heavy weight. I wont do barbell but i got to have something decently heavy.

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I wonder if you would've preferred his Rebuilt v1.0 (I assume it 1.0). It has a Foundational Phase, Strong Bastard Phase, and Shredded Bastard Phase. Program is 12 weeks.

Edit: I was going to run it and leave off the foundational phase. I didn't want to do zero barbell work for 2 weeks. I don't have many options without a barbell in my home gym.

YG-PPSA
Wk 6 Day 2

Squat: 135-5, 150-5, 160-5x2
SS Chin ups: [-65]-3, [-60]-3x2, [-50]-3x2
OH Press: 80-6, 90-6x3
CG Bench: 100-8, 115-8, 120-8
Skull Crushers: 40-20x4
BB Shrugs: 100-20x4

Did the kettlebell mile with 18lbs kettlebells in each hand…yea that’s a bitch

Rebuilt w1d3 pull day complete

Not gonna lie, really wanted to like this program as I consider joe d a mentor and I paid a shite load for it when it first came out….but after completing 3 out of 4 days that repeat all of cycle 1….this program sucks dick!!! I’m gonna complete it because I paid for it and I’m not going back to program hopping and I owe it to joe to see it through, but frick man whole program is fluff bullshite

Spend 10-12 min doing some fluff as warm up that doesn’t do nearly as much for me as my normal workout. A bunch of twisting like a god damn pretzel

Then you move to the pump and prime circuit which, atleast last 2 days, is nothing but more band work, light as frick.

Then you love to the supplemental movement which shite like seesaw push-ups, band pull aparts, half kneeling pull down with iso hold. In other words a bunch of fluff shite you have to go light as frick on due to positioning so essentially more fricking warm up. I’ll give credit, the leg day supplemental was pretty good, hamstring focus of stretching then curling with nordics.

Then you go in to the main lift. Push day you can go heavy on, but KOTSS and chest supported rows w iso hold at top….you can’t go heavy at all due to the nature of the split squats and the iso hold at the top of the row. So again 90% fluff with no heavy work at all.

Then you got the drop set at end with same exercise.

Then you end some accessory work which is some fluff and some arms

Then finisher is more arms on pull day. I will say the finisher on push(shoulder lateral raise 21’s) and the leg day kettlebell mile we’re good

But overall the program lacks any real volume nor any heavy stuff.

Like today, 4 sets of rows plus the 3 light sets of pull downs is really only back work at all, sure the full body day has bw row edt sets but that is not gonna do anything but cause a pump and maybe a little soreness

Hoping this grows on me but right now it sucks major cock

Would be perfect for someone that just wants to maintain or someone coming off lots of injuries, or someone in a deep deep cut.

I am in a cut but I would like more volume than this for sure.

quote:

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Wasn't sure I was going to post but since 1/3 I've started working out with a personal trainer trying to improve my health. Started my journey at 332lb and this week have shed 12lb. Right now its a struggle for me but making progress I think. Lift two sessions a week and trying to get cardio sessions in on the nights I don't lift. Biggest issue for me right now is confidence I get frustrated at myself quite bit when I'm struggling to get like 10-45lb weights on lifts and I'm seeing other folks maxing out at heavy weight/reps. My trainer said it will come but I'm not very patient and I get into my own head a lot with negativity. Hoping one day I can myself to where ya'll are at.

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dont get frustrated man. slow and steady is the key in this game. cant sprint your way to success. just celebrate your wins and keep chugging along, consistency is key

you didnt put the weight on overnight, not gonna lose it overnight either.