re: Daily Strength Check-In

Chest/Rear Delts

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 280 lb × 3
Set 5: 300 lb × 2
Set 6: 315 lb × 1
Set 7: 285 lb × 3
Set 8: 305 lb × 2
Set 9: 320 lb × 1
Set 10: 325 lb × 1

Rear Lateral Raise
Set 1: 70 lb × 16
Set 2: 80 lb × 15
Set 3: 100 lb × 11
Set 4: 80 lb × 15
Set 5: 70 lb × 16

Incline DB Press
Set 1: 180 lb × 11
Set 2: 200 lb × 8
Set 3: 180 lb × 11

Crunch (Machine)
Set 1: 250 lb × 15
Set 2: 250 lb × 15

Yesterday:Push Day

- Bench Press: Went for a 1RM at 305lbs after warmup. Struggled but I got it with no help. Probably the longest rep of my life. New PR! Goal is 315 - Working sets: 3x10@225
- DBOHP: 3x10@60
- DB Lateral Raise: 3x15@25 drop sets with 10lb plates
- EZ bar Skull Crusher: 3x12@50lbs
- Cable Fly Low to High: 3x15



Today: Pull Day

- Weighted Pull ups: 3x8@25lbs
- Seated Cable Row: 3x10@250lbs
- Reverse Fly: 3x15@20lbs drop set 10lbs
- Rope Curl: 3x15@70lbs
- Seated DB Hammer Curl: 3x15@25lbs drop set 15lbs
- DB shrugs: 3x12@65lbs drops set 40lbs

BP 160 4x5 160x14
Front Squat 95 4x7 95x18
Push Press 95 4x7 95x12
Pull Ups BW 3x10

Loving this program so far. I missed volume, you can only do doubles and triples for so long.

Back squats - 2x3 (240#) then 2x2 (240#)
Bench - 2x3 (210#) then 2x2 (210#)
Weighted pull-ups (55#) - 1x5 then 1x4
Trap bar shrugs - 3x8 (185#)
EZ bar curls - 2x7 (80#)
EZ bar skullcrushers - 2x8 (60#)
Standing calf raises (50# DBs)
Weighted sit-ups (53# KB)

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 × 5
Set 6: 435 lb × 4
Set 7: 475 lb × 2

Weighted Chins
Set 1: 1 lb × 6
Set 2: 25 lb × 6
Set 3: 35 lb × 5
Set 4: 45 lb × 4
Set 5: 25 lb × 6

Hammer Curl
Set 1: 70 lb × 13
Set 2: 80 lb × 11
Set 3: 90 lb × 9

I was supposed to pull a triple on that last set of deadlifts but my blood pressure went so high I thought my head was going to explode. I'm not dedicated enough to pass out in the gym.

quote:

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I'm not dedicated enough to pass out in the gym.

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You fricking puss.

Just kidding. Don’t pass out. I did that once. Wasn’t a great experience.

Had a lightish leg day today to test this IT/hip issue.

Leg press 3x8: 200, 290, 380
Hack Squat 3x8: 140, 180, 230
Leg Curls 3x8: 70 across
ISO Leg Curls 3x8: 40 per leg

I didn’t want to squat day 1 with this hip issue. Will replace a movement with Back Squat next week.

The ISOs sucked. The machine’s pads are not optimal and digs into your shins, but you can really see the difference between the left & right leg so I’ll probably continue doing it.

OHP 125 1x5 1x4 1x3, failed today, I'll try again on Monday.
Front squats 142.5 2x5 1x8

5 rounds
Kettlebell swings 20kg X10
Kettlebell clean and press 16kg x5 each side
Sandbag over shoulder from floor 75 x6
Pull ups to failure.

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Friday:
3 sets Flat Bench at Max Reps ~85% 1RM (3-6 reps)
3x8-10 Flat Fly
3-5 min rest between sets
3x8-12 Barbell Curls
3x8-12 Incline DB f

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Flat: 235x6, 245x5, 250x4
Weighted Dips: 3x8 +75
BB Curls: 3x8 at 85
DB Curls: 3x8 at 40s
DB Concentration Curls: 3x8 at 25s

Thinking about getting the new Kabuki Transformer bar with my incoming stimulus...want that thing so bad.