re: Daily Strength Check-In

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Maybe just take a deload week, then pick back up where you left off.

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So I would not workout as hard?
Take weight off or keep the same?

Tabata would be brutal. With these, whether its a 10 minute AMRAP or 10 minute EMOM the first 4-5 runs aren't too bad. Its runs 6-8 that suck bad. Runs 9-10 aren't too bad either because you know you're almost done. Hoping to get the weight up to 135# per hand for 10 minute AMRAP/EMOM at the end of wave 3, which is about 6 weeks from now. We'll see!

Chest/Rear Delts

Rowing (Machine)
2:00

Bench Press
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 6 [Warm-up]
Set 4: 275 lb × 3
Set 5: 295 lb × 2
Set 6: 305 lb × 2

Rear Lateral Raise
Set 1: 90 lb × 15
Set 2: 100 lb × 12
Set 3: 110 lb × 10

Incline DB Press
Set 1: 210 lb × 10
Set 2: 210 lb × 10
Set 3: 210 lb × 10

Rear Lateral Raise (machine)
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12

DL 350 5x3
BP 135x10 155x8 175x5 195x3 210 2x1
Bent Over DB Row 70 3x10
Dumbbell Chest Flies 45 3x10

I’m sore and tired, and I need to eat more.

Yesterday
Conditioning: 2 rounds of a KB complex + 250 meter ski after each complex

Built up to 80% OHP then went up for giant sets

3 giant sets of weighted pull-ups, OHP, ab wheel rollouts, 1 minute prowler push

1 OHP widowmaker set at 70% - was hoping for 15+ reps, but only made it to 10. Sometimes ya get it, sometimes ya don't. Just didn't have it today.

Assistance: 1 to 10 reps of push-ups. Stand up after each set but don't rest - go right back down into the next set.


This morning
Conditioning: 500m, 400m, 300m, 200m, 100m on the ski erg with 30 seconds rest between each.

Built up to 95% front squat then went back down for giant sets.

3 giant sets of box jumps, front squats, hanging leg raises, burpees

Assistance: 12 minute AMRAP of front squats, banded hamstring curls, heels elevated goblet squats

Leg Day

Reverse Banded Squat
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 445 lb × 2
Set 5: 475 lb × 2
Set 6: 505 lb × 2
Set 7: 545 lb × 1

Crunch Machine
Set 1: 200 lb × 15
Set 2: 200 lb × 15
Set 3: 200 lb × 15

Seated Calf Raise
Set 1: 135 lb × 12
Set 2: 135 lb × 12
Set 3: 135 lb × 12

Stiff Leg Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 275 lb × 2
Set 5: 285 lb × 2
Set 6: 305 lb × 2
Set 7: 325 lb × 2

Matched a PR for reverse banded squats on my last set but I'm annoyed because I bitched out and didn't have the balls to go for the double. Anyone else ever use reverse bands?

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Matched a PR for reverse banded squats on my last set but I'm annoyed because I bitched out and didn't have the balls to go for the double. Anyone else ever use reverse bands?

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Dumbest story with reverse band squats. At a point my 1rm back squat was 355, I loaded 455 with the heaviest bands I had.

I did front squats for sets of 5. It was probably 155-185 at the bottom and a full 455 at the top. Not the brightest thing I ever did.

Oh, did legs tonight, my hellish squats still kicking my arse.

Sumo DL 295 5x5
OHP 140 6x2
Rack Pulls 315 4x3
Seated Shoulder Pin Presses 115 4x5

This week kicked my arse, I need these two rest days.

quote:

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Dumbest story with reverse band squats. At a point my 1rm back squat was 355, I loaded 455 with the heaviest bands I had.

I did front squats for sets of 5. It was probably 155-185 at the bottom and a full 455 at the top. Not the brightest thing I ever did.

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Those must've been some serious f*cking bands. lol

Conditioning: 15, 12, 10 reps of KB dimel deadlifts, pull-ups, box jumps

Built up to 80% trap bar deadlift then increased for giant sets.

3 giant sets of box jumps, trap bar deadlift, side planks, and 250m ski

Assistance: 20, 15, 10 reps of seated good mornings, banded hamstring curls, BB bent over rows.