re: Daily Strength Check-In

I’ve been prepping for my meet on Saturday, so I haven’t really been lifting heavy this week. Just a few 70% and 80% low rep sets.

Bench has always lagged for me so I’ve figured out my next program after the meet. I’m using Greg Nuckols 28 workouts spreadsheet and doing 3x Bench Int, 2x Squat Int, and 2x Deadlift Int.

Here’s the setup: bench+squat, deadlift+bench, rest, bench+squat, deadlift+overhead work. 4 day split.

How’s that look?

Let us know how your meet goes. Hope you kill it.

As for the splits, looks fine to me. Seems like a lot of bench, but that’s how you get better at it. How are the bench days structured? I assume it’s not all strength.

Day 1 is 75%-80% work , Day 2 is 4-5 sets ramping up from 50% to 90% work, Day 3 is 80% 1 set AMRAP.

Thanks, I'll probably post my numbers after the meet. I'm not really going in expecting much. My numbers will be low relative to some people probably. The 83kg weight class is pretty stacked.

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I'd be a dead man walking squatting & dead lifting on the same day

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I've run a program before where I did that 2x a week. I tend to think that people are usually fine at a beginner/intermediate level with that once they adjust.

You just have to rotate the intensity a little bit and likely deload a little more frequently. I was doing a program that would be 3x5 for one, then 5x3 for the other on Mon, then doing the opposite set/rep scheme on Thurs.

Man, I got to get to the chiropractor. fricking back is killing me again.

I stretched a ton and was able to get the workout in, but now it is back like it was before lifting

W3d4 phase 1 cycle 1 531 krypteia

Deadlifts- trap bar deads-5s pro

Supersetted with chins and dips

I did the main lift only tonight and bodyweight supersets. No way I was gonna be able to handle the FSL volume.

That sucks man. I’ve got one that I go to in LC every couple months if you need one.

OHP: 120x5; 135x3; 150x6
Bench: 190 5x10
SS Ez bar curls/skullcrushers: 75 3x10
SS pull-ups/hanging leg raises: 3x10

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Man, I got to get to the chiropractor. fricking back is killing me again.

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Chiropractors are garbage. They offer a quick fix but never solve the underlying issue. Find a physical therapist that does dry needling. You'll thank me later.

I think I've gone too hard lately. Feel beaten up.

Paused, hands wide SSB squat doubles to 275 in 4 giant sets with first two being sled pulls and last two being glute ham raises, hip thrusts and sissy squats.

Need the weekend off.

Bench - 145, 4x3, 1x9
Squat - 145, 3x10
Lat Pulldown - 55, 3x15
Cable Crossovers - 12.5, 1x15

Meet is finished! Made a few rookie mistakes at the start which made me go 6/9.

Hit 290 on Squat, and probably left 10-15 lbs on the table there. 3rd attempt was down and up easy. I was kind of nervous on my depth, so I picked a safe weight for my third attempt.

Bench, did 210 on my second attempt and the bar flew up. Tried to to go for 226 on third attempt and got stuck in the middle. Failed attempt.

Deadlift, hit all three lifts and pulled a PR of 407 on Deadlift. I never pulled over 400 in the gym. The 407 was a little shaky in the middle but the lockout was clean.

Overall total: 412.5 Kg/ 907 lbs. I wanted to get 930, but still happy I got over 900.

Time to focus on Bench, and Squat and grind in the gym.