re: Daily Strength Check-In

Using my new home gym and I had to adjust my weights a little.

Incline bench 165 1x3, 155 1x5 1x4. I was supposed to be doing 175 3x5+ at my old gym, but something just felt different on my weights at home so I had to drop a lot.

Deadlift 210 1x5

Seated curls 55 2x12


My kids woke up early from their nap so that was the end of my workout session.

Power Cleans 3x3-115
Squats 3x3-230/265/295+
Giant Sets
SSB squats 3x5-245
Bulgarian split squats-155
Leg Raises 3x10
Box Jumps 3x10

Power cleans felt good today. Fast and explosive. Squats didn’t feel great, but they looked good on camera.

Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 385 lb × 2
Set 6: 415 lb × 2
Set 7: 445 lb × 2
Set 8: 485 lb × 2

Pull Ups
Set 1: 1 lb × 8
Set 2: 1 lb × 8
Set 3: 1 lb × 8
Set 4: 1 lb × 8

Ab Rollouts
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Lat Pulldown
Set 1: 160 lb × 10
Set 2: 160 lb × 10

Felt really good on DL's today. 485 moved with ease. Same can't be said for the rest of my workout though. My shoulder is absolutely killing me for some reason.

I’ve known Paul for about 7 years. I lifted there from 2013-2015.

He is limiting the number to 35 people and I’m #33.

I go at lunch and have the place all to myself.

More lifting...

Parallel Bar Dips with Chains: 3x8
Bench Dips with 110lbs in my lap: 3x8
DB Extension: 3x8x95

Probably had at least 70lbs in chains on the dips. Bench dips were a little rough since I was solo and had to load the 2 45s and 25 into my lap. DB extensions were a little light than normal. Max at FHOP will be 110.

I’ll add another lift to this regime next week.

Overhead press 107.5 2x5 1x7
Front squat 155 3x5
Barbell curls 45 2x15
And other accessory work too light to mention.

I've been lifting, just not posting.

4 giant sets of 190x2 OHP, 75x5 paused DB bench, towel rows, curls and JM Press.

2 more supersets of shrugs and facepulls.

For cardio, walked a third of a mile with my 50 lb slamball shouldered.

Shoulder Day..

Strict Press: Warmups, 155x4, 165x4, 170x3
Seated DB Press: 65x6x3
DB Front Raise: 40x8x2
DB Side Raise; 35x8x2
DB Rear Raise: 25x8x2

No idea tomorrow. Maybe Back, maybe CrossFit,

Leg day:

Seated Leg Curl
Set 1: 70 lb × 23
Set 2: 70 lb × 23

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: 485 lb × 2
Set 6: 515 lb × 2
Set 7: 545 lb × 1

Seated Calf Raise
Set 1: 180 lb × 8
Set 2: 190 lb × 7
Set 3: 200 lb × 6
Set 4: 210 lb × 5
Set 5: 215 lb × 5

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: 295 lb × 2
Set 5: 315 lb × 2
Set 6: 335 lb × 2

Leg Press
Set 1: 360 lb × 7
Set 2: 450 lb × 6
Set 3: 540 lb × 5
Set 4: 630 lb × 4
Set 5: 720 lb × 3

Yesterday PM
Conditioning: 10 min EMOM of 100 ft. farmers walks + 3 burpees.

Built up to 95% trap bar deadlift then went back down for the giant sets.

3 giant sets of KB swings, TB deadlift, hanging leg raises, 250m row

Assistance: 5 rounds of 30 sec KB RDLs, 30 sec front squats, 30 sec BB rows, 30 sec rest

This was the first workout of wave 3 on this program. Every week in wave 3 you have one testing session. This week I'll be testing bench on Saturday. I think I have PRs on bench and TB deadlift, maybe OHP and front squat, not so sure about back squat. I haven't maxed out on anything in well over a year, so it'll be interesting.