re: Daily Strength Check-In

Forgot to post Monday but here is today, warm-ups not included:

OHP 117.5 2x5 1x6
Deadlift 245 1x3

3 Giant sets
Deadlift 185 x5
Swimmer's press 25 dumbbells each arm x5
Kettlebell swings 20kg x10

OHP: 5@100, 3@115, 1+@130 (5)

5 SS of tempo OHP 3@100 + 10 pull-ups alternating between pronated & supinated grip.

3 sets of the following:
15 plate raises
15 alternating hammer curls
15 tricep pushdowns

Hang Cleans 3x3-135
Bench 3x3-205/235/260+(4)
Giant Sets
Close Grip bench 3x10-205
Cable Rows 3x10-160
Sandbag carry
Dragon Flags

Last Bench Day of this 6 Weeker..

Flat Bench 3x4-6: 245, 255, 265 (5.5 reps)
Dips 3x8: BW

Failed 6 at 265 and did the role of shame and dumped the barbell on the floor. L-Elbow (arthritis) was killing me and I just did some slow reps on dips with a 2 sec pause at the bottom.

In the end, I finished with these weights and where I started in () 6 weeks ago:
255x8 on Monday (215)
320x1 on Wednesday (265)
265x5 on Friday (245)

I doubt I hit this program again until 2021. Too much going on between now and then to dedicate so much time to it. Hopefully, I can keep this C6C7 nerve issue in check until then and start close to where I finished this round.

Miserable CF workout before I lifted today, too.

Deadlifts 3x3-275/305/345+(5)
Giant Sets
Deficits 3x5-285
RDLs 3x10-225
Reverse Hypers 3x10
Leg press 3x10-250ish

This is from Friday morning. Felt tired, but smashed it nonetheless. Yesterday morning was strongman shite. Worked up to a single of 235 on power cleans. Did atlas stones at 160 pounds. Farmers walk somewhere over 400 pounds. Tried my hand at sandbag toss but my form is trash right now. It was fun though.

Deload week, kinda boring

Squats 200 5x5
Incline BP 95 5x5
Sumo DLs 190 5x5
Dumbbell curls 35x10 40x10 45x8
Pull-ups (+10lbs) 3x8

Shoulders/Lats

Walking
Set 1: 0.3 mi | 6:00

Ab Wheel
Set 1: 18 reps
Set 2: 18 reps
Set 3: 18 reps

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 10 [Warm-up]
Set 3: 190 lb × 7
Set 4: 190 lb × 6
Set 5: 190 lb × 6
Set 6: 190 lb × 6

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 10
Set 2: 220 lb × 10
Set 3: 220 lb × 10
Set 4: 220 lb × 10
Set 5: 220 lb × 8

Lateral Raise (Incline Bench)
Set 1: 60 lb × 17
Set 2: 70 lb × 16
Set 3: 80 lb × 16
Set 4: 70 lb × 16
Set 5: 60 lb × 17

Lat Pulldown (Cable)
Set 1: 250 lb × 5
Set 2: 250 lb × 5
Set 3: 250 lb × 5

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

Shoulders are almost back to full strength in the gym but they're still killing me when I sleep. I literally wake up every two hours to throbbing pain which is SO much fun. I'm thinking the solution might be heavy alcohol abuse.

OHP 120 2x5 1x6
Squat 192.5 2x5 1x7

EMOM 10 minutes
OHP 75 x5
superset Pull ups AMRAP

Chest/Rear Delts

Walking
Set 1: 0.5 mi | 10:00

Reverse Fly (Machine)
Set 1: 110 lb × 16
Set 2: 110 lb × 16
Set 3: 110 lb × 16

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: 295 lb × 1
Set 5: 295 lb × 1
Set 6: 295 lb × 1
Set 7: 295 lb × 1
Set 8: 295 lb × 1

Rear Lateral Raise
Set 1: 90 lb × 16
Set 2: 90 lb × 16
Set 3: 90 lb × 16

Incline DB Press
Set 1: 200 lb × 6
Set 2: 200 lb × 6
Set 3: 200 lb × 6
Set 4: 200 lb × 6

Crunch Machine
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12

Decided to try that bench program that LSUAlum2001 posted. Today wasn't too bad, just 5 singles, but that first hypertrophy day killed me. 5 sets of 8 with 75% of your 1RM looks easy on paper but I didn't realize until I started how much volume that actually is. The last two sets I was like please please don't let me get pinned with 245lbs. on the bar

Power Cleans 5/3/1-135/155/175
Squats 5/3/1-262.5/297.5/332.5+(2x2)
Giant Sets
Pause Squats 3x5-245
Leg Extensions 3x10-4 plates
Reverse hypers 3x10-200

Rough morning. I fell apart after the main squat lifts. Or maybe I’m just being a bitch. I’ll get back to you on that.