re: Daily Strength Check-In

quote:

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shite man, you're about to pass me. lol. Nice work.

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My all-time PR is 335. Slowly working back towards it.

After W6, I’ll switch to a Tues/Thur Push/Pull routine for a while.

Good to hear!

AtS2.0 Week 5
DL 315 4x4 315x9 365x3 385x1 415x1
Close Grip BP 135 4x6 135x13
Pull-ups (+10lbs) 3x8
Rowing: 2km

PR in Deadlift. Lockout was decent, probably could have held it a little longer and the leg shakes a little in the middle.

415x1

OHP: 3@95, 3@110, 3+120 (capped at 8 reps)

3 supersets of OHP 5@95 + 10 pull-ups alternating b/t pronated and supinated grip. Two additional sets of pull-ups for a total of 5x10.

3 giant sets of the following:
15 plate raises @ 25#
15 DB hammer curls @ 20#
15 pushdowns @ 35#

OHP 120 4x4 120x9
Pause Squats 190 4x6 190x13
Squats 245x5 275x3 295x2
Bench 135x10 170x8 195x6 210x3 225x1 230x1 235x1 240x1

The 240 on bench was a little ugly, and my butt came up slightly. I fought hard and got it though.

Deadlifts 3x5-250/290/325+(7)
Giant Sets
Block Pulls 3x5-315
RDLs 3x10-225
Reverse Hypers 3x10

Rough session. Main lift felt good. Degraded quickly after. I was fatigued. But I’ll be fine.

Chest/Rear Delts

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

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: 270 lb × 3
Set 5: 290 lb × 2
Set 6: 310 lb × 1
Set 7: 275 lb × 3
Set 8: 295 lb × 2
Set 9: 315 lb × 1
Set 10: 280 lb × 3
Set 11: 300 lb × 2
Set 12: 320 lb × 1

Rear Lateral Raise
Set 1: 90 lb × 14
Set 2: 90 lb × 14
Set 3: 90 lb × 14

Incline DB Press
Set 1: 200 lb × 6
Set 2: 200 lb × 6
Set 3: 200 lb × 6

Rear Lateral Raise (machine)
Set 1: 90 lb × 20
Set 2: 90 lb × 20
Set 3: 90 lb × 20

What gym in BR has all that stuff?

Friday
SSB: 3@150, 3@170, 3+@190 (capped at 8)

3 SS of tempo SSB 5@150# + tempo DB bench 10@50#. Added 2 more sets of DB bench for total of 5x10.

3 giant sets of the following:
SSB reverse lunges - 10 per leg @ 80#
Seated KB good mornings
Ab wheel rollouts

Today
Bench: 5@155, 3@175, 1+@195 (capped at 5)
5 SS of tempo bench presses 3@155# + 10 DB rows per side @ 50#

3 giant sets of the following:
10 close grip bench press @ 115#
15 EZ bar curls
15 banded face pulls

Triceps/Traps

Close Grip Bench Press-Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 165 lb × 5
Set 4: 175 lb × 5
Set 5: 185 lb × 5
Set 6: 205 lb × 4
Set 7: 225 lb × 2

Incline Dumbbell Row
Set 1: 130 lb × 12
Set 2: 170 lb × 9
Set 3: 170 lb × 10
Set 4: 170 lb × 10

Skullcrushers (EZ Curl Bar)
Set 1: 90 lb × 12
Set 2: 100 lb × 10
Set 3: 105 lb × 7
Set 4: 100 lb × 8
Set 5: 90 lb × 12

Seated Cable Row
Set 1: 230 lb × 5
Set 2: 230 lb × 5
Set 3: 220 lb × 5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 120 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 14

Trap bar deadlift: 5@225, 3@255, 1+@285 (capped at 5)

5 SS of tempo TB deadlift 3@225 + 10 dips

3 giant sets of the following:
10 Bulgarian SS per leg - 20# vest
15 rear delt flyes - 20#
100 ft. farmers walk - 135# per hand