re: Daily Strength Check-In

I'll have to shutdown lower body stuff until I get this IT band shite fixed.

Chest Day!

Bench: Warmups, 245x5, 250x4, 255x3
Incline DB: 85x6, 90x6x2
Flat Fly: 50x8x2
EOW Hypertrophy w/Multi-position Incline BB: 10 reps at every position x2 (40 per set). Probably 45lbs.

I'm about 3-5% off of where I was before the nerve pinch. The goal is to be back to a 315 max on bench by this time next year. I should easily make it if I don't have any issues moving forward.

Will add weight on the hypertrophy closing sets next week.

Skipped the conditioning this AM - I'll need to get that in tomorrow (sandbag carry shuttles)

Built to 90% back squat then went back down for giant sets.

3 giant sets of box jumps, back squats, weighted plank, 12 cal row

Assistance: 5-4-3-2-1 of tempo back squats (4440), DB box step ups per leg, 00:45 sec wall sit

That assistance work was a brutal combo!!

Deadlifts
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: 355 lb × 1
Set 6: 405 lb × 1
Set 7: 455 lb × 1
Set 8: 500 lb x 1 (missed)
Set 9: 495 lb × 1 (1RM PR)

Crunch (Machine)
Set 1: 235 lb × 20
Set 2: 235 lb × 20
Set 3: 235 lb × 15

Bicep Curl (Barbell)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 90 lb × 17

Ab Wheel
Set 1: 20 reps
Set 2: 16 reps
Set 3: 16 reps

Finally pulled 5 plates today and I should be excited but I'm actually kind of pissed. I was so damn close on that 500 attempt but couldn't lock it out. Usually when I fail it's coming off the floor so missing on the lockout is kind of puzzling.

I’ve been lifting.

I’m feeling good and strong, and I’m leaning out. But I’m really starting to get banged up. I REFUSE to make the same mistake I’ve made in the past so I’m going to take the next two weeks to deload. It’s been really hot and humid, so my sessions have been that much harder in a no AC gym. I’ve been getting fatigued faster because of it. I’m tired boys.

Bench Press
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 275 lb × 3
Set 5: 275 lb × 3
Set 6: 275 lb × 3
Set 7: 275 lb × 3
Set 8: 275 lb × 3

Rear Lateral Raise
Set 1: 80 lb × 17
Set 2: 80 lb × 17
Set 3: 80 lb × 16

Incline DB Press
Set 1: 210 lb × 8
Set 2: 210 lb × 3

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

Ab Wheel
Set 1: 15 reps
Set 2: 15 reps

I hate bench so much right now.

Been lifting, but haven't been posting. Work has been chaos in the post-quarantine world.

Yesterday:

Squat: 200x5; 232.5x5; 262.5x5
RDL: 205 5x5
Walking lunges: 80 3x10

Tricep Day.. Shitloads of pushdowns/dips.

DB Extensions: Warmups, 90x6, 95x6, 100x6
Straight Bar Cable pushdowns: 70x8, 80x8, 90x8
Bench Dips: +90x8, +110x8x2
Rope Pushdowns Hypertrophy: 50 rep dropset from 60 down to 30

I’m stuck avoiding legs and deadlifts until this iT/hip issue gets right.

Yesterday
Conditioning: 10 minute AMRAP - 50 ft. farmers carries

3 giant sets of KB swings, trap bar deadlifts, dragon flags, burpee box jump overs

Assistance: 5 rounds of snatch grip DL + snatch grip power shrugs

Today
Conditioning: 10 rounds of 10 calories / 30 sec rest on the bike erg

3 giant sets of weighted pull-ups, OHP, hanging windshield wipers, 500m bike erg

Assistance: 2 rounds of 40 sec work / 20 sec rest
Arnold presses, lateral raises, banded face pulls, neutral grip DB bench press.

I just scored an almost brand new Rep FB-5000 with the wide pad. The thing is a tank. Today's DB bench was the first time using it, but I can't wait for BB bench day Saturday. The wide pad is also legit.