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Started By
Message
re: Daily Strength Check-In
Posted on 6/23/21 at 10:32 am to FieldEngineer
Posted on 6/23/21 at 10:32 am to FieldEngineer
First week after deload:
Flat Bench:
135x8
135x8
135x8
Bent over row barbell:
135x8
135x8
135x8
Skullcrusher barbell:
50x15
50x15
Chest Fly (Machine):
100x15
100x15
Squat:
185x8
185x8
185x9
Flat Bench:
135x8
135x8
135x8
Bent over row barbell:
135x8
135x8
135x8
Skullcrusher barbell:
50x15
50x15
Chest Fly (Machine):
100x15
100x15
Squat:
185x8
185x8
185x9
1
Posted on 6/23/21 at 5:34 pm to FieldEngineer
Dynamic Effort Deadlifts and Biceps:
Speed Deadlift
Set 1: 45 lb × 8 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 2
Set 5: 365 lb × 2
Set 6: 385 lb × 2
Set 7: 385 lb × 2
Set 8: 405 lb × 2
Set 9: 405 lb × 2
Incline Curl (Dumbbell)
Set 1: 70 lb × 8
Set 2: 70 lb × 8
Set 3: 70 lb × 8
Set 4: 70 lb × 8
Crunch (Machine)
Set 1: 245 lb × 15
Set 2: 245 lb × 15
Set 3: 245 lb × 15
Speed Deadlift
Set 1: 45 lb × 8 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 2
Set 5: 365 lb × 2
Set 6: 385 lb × 2
Set 7: 385 lb × 2
Set 8: 405 lb × 2
Set 9: 405 lb × 2
Incline Curl (Dumbbell)
Set 1: 70 lb × 8
Set 2: 70 lb × 8
Set 3: 70 lb × 8
Set 4: 70 lb × 8
Crunch (Machine)
Set 1: 245 lb × 15
Set 2: 245 lb × 15
Set 3: 245 lb × 15
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