re: Daily Strength Check-In

Yesterday:
Skipped the conditioning portion yesterday because I knew testing 1RM back squat would take some time with adequate warm up and building up.

Back squat 1RM test with 20 KB swings + 30 sec plank in between squat sets. My previous 1RM was 255# and I was able to get 260# yesterday without too bad of a grind. It wasn't easy, but wasn't horrible either. Small PR, but squat is my worst lift, so I was happy to get any PR with all of the conditioning I've been doing.

Assistance: Moby "Flower" following the lyrics up/down with 40% on the bar for back squats. 40% never felt so bad

Reverse Banded Squat (barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 395 lb × 3
Set 5: 455 lb × 1
Set 6: 505 lb × 1
Set 7: 565 lb × 1

Standing Calf Raise (Machine)
Set 1: 275 lb × 10
Set 2: 275 lb × 10
Set 3: 275 lb × 10

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
Set 7: 355 lb × 2

Incline bench 135 2x5 1x8
Dropped 35 lbs off my incline from my last day at the commercial gym to today. Something about my weights just feel heavier.

Squat 180 2x5 1x8

And then some random accessory work before bed.

quote:

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Emom-7 rounds

KB swings with 36lbs- 20 reps per round
Ring rows-10 reps per round
Ring puships- 10 reps per round
4th min is active rest

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Same as this, but 8 rounds instead of 7.

My hamstrings are sore as hell and back feels like hit with a sledge, but everything was much easier tonight. Could have prolly pushed more, but trying to not push volume to quickly so that I don't get too sore.

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: 395 lb × 4
Set 6: 435 lb × 3
Set 7: 475 lb × 2

Weighted Chin Ups
Set 1: 1 lb × 6
Set 2: 25 lb × 6
Set 3: 25 lb × 6
Set 4: 25 lb × 6
Set 5: 25 lb × 6

Crunch (Machine)
Set 1: 245 lb × 15
Set 2: 245 lb × 15
Set 3: 245 lb × 15

Hammer Curl
Set 1: 70 lb × 15
Set 2: 80 lb × 10
Set 3: 90 lb × 8

I've been destroying deadlifts lately. Coming out of lockdown my 1RM had fallen to 445. Assuming I don't screw anything up I should pull 505 sometime next week.

I skipped workouts on Monday and Tuesday due to feeling really tired and sluggish, which isn't like me at all. When I woke up in the morning I just didn't have that umph, and went back to sleep on both days. I know now that I should have taken a deload week around the end of wave 2, because I've been feeling a little slow for the last 3 weeks. My joints and back actually feel great, but it's more of a fatigued feeling. Anyways, I decided to cut the 4 horseman program short by 2 weeks. This week was supposed to be my OHP testing and next week my deadlift testing. I did them both this morning just to see where I stand. I actually hit 150# OHP a month ago on this program, but could only manage 140# this morning. I was able to increase deadlift to 330# from a previous 1RM of 315#. I'll probably take the rest of the week off and do some light and easy conditioning and then start MAPS Anabolic on next Monday. Planning on running phase 1, phase 2, repeat phase 1 and repeat phase 2 on that program, then jumping on the Alshrue powerbuilder program. Let me know if anyone has any questions about 4 horseman - overall great program. I think I just neglected the deload for my nervous system. Strength likely won't go through the roof or anything, but you will definitely be in better overall shape after this program.

Yea definitely. I’ll write a full review thread up on both of those programs when I have some time. Work has been crazy so it might be a couple of days.

quote:

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7/20- emom 8 rounds
KB swings-36lbs 20 per round
DB press-40's- 10 per round
Ring chins-4 per round

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Same as above tonight

Worked out late, before bed (830 pm), I'm not including warm up weights.
OHP 117.5 3x5
Deadlift 225 1x5

5 rounds
OHP 77.5 x5
Kettlebell swing 16kg X10
Burpees x5

Then emom for 5 minutes
OHP 77.5 x5

Squat 285 6x2
Bench Press 200 5x5
Close grip BP 165 165 4x6
Low Bar Squat 195 4x8
Preacher Curls 65 3x10

Trying to transition to low bar squat, I’ve always done high bar. It sucks. How’s my form look here?

Low Bar Squat