re: Daily Strength Check-In

Last week was a deload week. Was nursing a minor injury in my back from swinging a golf club too hard so kept it pretty easy. This week starts the final cycle of Krypteia which is the regular 5/3/1 protocol followed by 5x5 FSL with the usual superset work and 45 min time cap. Didn’t go crazy on the squat AMRAP as the effects of that awful LSU game were still in effect. Was a little disappointed with the bench numbers today. Within the last 8 months I have hit 235 for 10 but I know some strength loss can come with weight loss.

Sunday- Squat Day
Squat - 3 Warm Up Sets
Squat 5/3/1- 205# (65%)x5, 235# (75%) x5, 265# (85%) x5
Squat 5x5 FSL- 205# 5x5
Odd set super sets- Ring Rows x14, Face Pulls 70# x20
Even set super sets- Weighted Dips 35# x10, DB Hammer Curls 50# x8


Today- Bench
Bench- 3 Warm Up Sets
Bench 5/3/1- 165# (65%) x5, 190# (75%) x5, 215# (85%) x8
Bench 5x5 FSL- 165# 5x5
Odd set super sets- DB Goblet Squat 100# x10, DB Curls 40# x9
Even set super sets- Double KB SLDL w/shrug 70# x12, Face Pulls 70# x20