re: Daily Strength Check-In

SSB: 3@160, 3@185, 3+@205 (8) That last set was RPE 10, probably should have racked it after 6-7 reps. Squat is my weakest lift, but it has improved over the last 2 months doing this 5/3/1 program. My max back squat was 245 before starting this program. I'll probable back off on my AMRAP squat sets just a little for the remaining few weeks. RPE 10 is definitely not my goal. I have a pretty good idea of how many reps to shoot for (leaving 1-2 reps in the tank), but it's hard for me to adjust my expectations mid-set.

3 SS of tempo SSB 5@160 + 10 DB bench presses. Did 2 additional sets of BP for a total of 5x10.

3 sets of the following:
10 KB SL deadlifts per leg
15 back extensions
15 ab wheel rollouts

Triceps/Traps

Incline Row (Dumbbell)
Set 1: 130 lb × 12
Set 2: 180 lb × 7
Set 3: 180 lb × 7
Set 4: 180 lb × 6

Close Grip Bench Press-Football Bar
Set 1: 35 lb × 12 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 185 lb × 3
Set 4: 175 lb × 5
Set 5: 175 lb × 5
Set 6: 175 lb × 6
Set 7: 175 lb × 6

Seated Row (Cable)
Set 1: 180 lb × 8
Set 2: 180 lb × 8
Set 3: 180 lb × 8

Skull crushers- Football Bar
Set 1: 85 lb × 10
Set 2: 85 lb × 10
Set 3: 85 lb × 10

Triceps Extension (Cable)
Set 1: 80 lb × 12
Set 2: 80 lb × 12

W2D5

BP 185x12 195x5 205x5 215x3 225x2 235x1 240x1
Barbell Row 140x10 150x8x2
OHP 105x10 110x8 115x6
Lat Pulldowns 140x10 150x8 170x6

Feeling good.

Legs

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: 455 lb × 2
Set 5: 475 lb × 2
Set 6: 495 lb × 2
Set 7: 515 lb × 2

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 2
Set 4: 335 lb × 2
Set 5: 355 lb × 2

Standing Calf Raise (Machine)
Set 1: 275 lb × 8
Set 2: 275 lb × 8
Set 3: 275 lb × 8

W3D1

Squats 275 3x6 295x3 305x3(rep PR)
Deadlifts 365 2x5 385x2 395x1 405x1 415x1

No accessories this week.

Got back at it yesterday finally. Still some lingering issues from my fracture (especially on BP), but I can’t do nothing anymore. Going insane. Doing GSLP for at least 8 weeks to build some baseline strength back up. Starting homework goal at 700 pushups/wk.

Bench: 135 3x5 (20)
BB Row: 75 3x5 (18)
Squat: 185 3x5(10)
BB Skullcrushers: 45 3x12(18)

Shoulders/Lats

Overhead Press (Dumbbell)
Set 1: 70 lb × 20 [Warm-up]
Set 2: 90 lb × 10 [Warm-up]
Set 3: 150 lb × 8
Set 4: 170 lb × 6
Set 5: 190 lb × 5
Set 6: 200 lb × 3

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 6
Set 2: 245 lb × 4
Set 3: 245 lb × 5
Set 4: 245 lb × 5
Set 5: 220 lb × 8

Lateral Raise (Cable)
Set 1: 30 lb × 15
Set 2: 40 lb × 12
Set 3: 50 lb × 8
Set 4: 40 lb × 12
Set 5: 30 lb × 15

Lat Pulldowns
Set 1: 250 lb × 8
Set 2: 270 lb × 8
Set 3: 290 lb × 8

Crunch Machine
Set 1: 50 lb × 15
Set 2: 50 lb × 15

W3D2

BP 205 3x6 215x4 230x2 235x1 240x1
Barbell Row 155 3x6
OHP 115 3x6
Lat Pulldowns 160 3x6

SSB: 5@170, 3@195, 1+@220 (5)

5 SS of tempo SSB 3@170 + 10 DB bench presses

3 sets of the following:
10 single leg KB deadlifts per leg
15 back extensions
15 ab wheel rollouts