re: Daily Strength Check-In

Triceps/Traps

Close Grip Bench Press w/ 1" block
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 6 [Warm-up]
Set 3: 315 lb × 3
Set 4: 335 lb × 2
Set 5: 345 lb × 2
Set 6: 350 lb × 2

T Bar Row
Set 1: 135 lb × 8
Set 2: 180 lb × 6
Set 3: 190 lb × 6
Set 4: 200 lb × 5

Skull crushers-Football Bar
Set 1: 65 lb × 15
Set 2: 75 lb × 12
Set 3: 85 lb × 11
Set 4: 95 lb × 8
Set 5: 105 lb × 4

Seated Row (Cable)
Set 1: 130 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10
Set 4: 120 lb × 15
Set 5: 120 lb × 15

Triceps Pushdown (Cable - Straight Bar)
Set 1: 100 lb × 15
Set 2: 100 lb × 15
Set 3: 100 lb × 15

Haven't posted in a while so here's my tricep and traps workout from tonight. PR'ed on close grip bench. Hopefully that'll carry over to bench.

I pulled 455 on deadlifts today. I came off the floor with speed. Everyone at the gym wanted me to push for 500, but this is the first time I’ve pulled that much in months. I’m happy with where I’m at.

Overhead Press 100 lbs.
2x5, 1x10

Squats 175 lbs
2x5, 1x10

Incline bench 170 3x5
Front squats 157.5 3x5
And some accessory work that I didn't write down
Tabata row to end the workout.

Conditioning: 10 min AMRAP of 100 ft. farmer’s walk + 3 box jump overs

Built to 80% trap bar deadlift then went back down for giant sets.

3 giant sets of SA KBS, trap bar deadlift, slam balls, KB suitcase carry

Assistance: 3 rounds of DB walking lunges, single leg single arm KB RDL, DB RDL

Legs were feeling heavy today, Bench moved awesome though.

BP 200 5x3 215x1, went down and up smooth.
Squats 265 6x2
Close Grip BP 145 3x8
Front Squats 135 3x5

Been lifting, just not posting. Still killing myself with ssb squats to a box w 5 sec negatives, only 3/4 extension for 45 sec.

4 giant sets of those squats w 220, sissy squat, reverse hyper and weighted glute ham raises.

2 more giant squats of calves, weighted ab wheel, copenhagens and slamball throws to the side.

Tabata air bike to finish.

From Monday

Bench: 162.5 3x5
Squat: 180 3x5

Might be looking at resets soon

I'm using the mini-farmer's walk handles from Titan and used 110# of plates per hand for these. I'm not sure what the handles weigh, but it can't be more than 5-10#. I have these 100 ft. walks programmed into conditioning every 2 weeks, so I'm trying to go up in weight a little each time.