re: Daily Strength Check-In

W3D4

BP 210 3x4 225x1x2
Barbell Row 155 3x6
OHP 115 3x6
Lat Pulldowns 160x6 170x6 180x6

My triceps were toast from benching heavy earlier this week, I definitely need the weekend to rest.

30 days till my next Meet. Goal is total 1000 or more,

Some of you mother frickers have gotten strong as shite since this board launched. Amazed by some of these numbers.

Many of yall are definitely being about it, not just talking about it.

I been getting back at it pretty good, just don't post much. Since I don't have barbells, been trying to do more density and using my kettlebells alot.

Last night was

15 min emom
Kb press-36 lbs bells- 10 reps
Fat bar neutral grip chins-4 reps
Kb front rack squat-36 lbs bells- 10 reps

So i the above and made myself hold the bells until each min was up. I need to go up in the squats next time.

Next was

15 min emom

1 arm shoulder press-26 lbs bells- 10 each arm
Band behind the neck pulldowns- 10
Jump rope- 50 singles

So I did each round and held the bell in one hand until each min was up.

Then did some light accessory shoulder work.

I'm trying to get more density in. Started hitting the push-up and chin homework. Need to get my chins back up to 10+ and just chase and complete the damn greyskull villain challenges on those.

Gonna start the burped challenge tonight and will continue so long as my knees don't hurt.

For those wondering, my progression on this is more reps in the specific exercise. When I can do 15 reps on each, I move up in weight.

Right now with everything going on with kids, wife starting new job, building a house etc....just have to keep it simple and push it.

W4D1

Squats 280x3 285x3 295x3 305x1 315x1 330x1(PR)
Deadlifts 355 2x6 385x1 405x1 420x1(PR)

So yesterday

15 min emom

20" incline ring push-ups- 10 reps
Kb row-53lbs-10 reps per arm
Kb swing- 53lbs - 10 reps

Had to hold kettlebells for remainder of the min. No resting.

shite had me breathing like a freight train.

5 min rest

20 min emom
Db floor press- 10 per arm with 25lbs
Vertical rope pulldown with 26lbs bell-2 pulls
Jump rope-50 singles
Furniture slider hamstring curl-10 reps

So had to hold 53lbs bells for rest of the min

This was going good until after round three when my jump rope snapped. Got to get a new one now.

For the vertical pull- i just put the climbing rope through my gymnastic rings and pulled. Hard as frick because its not smooth at all. 26lbs bell was really hard. Gonna order a rubber caster wheel to do like I posted yesterday, but only one wheel for now.

Honestly the floor press was too light. Need to go up, but I was tired as hell after kids baseball practice and then the first emom.

If you want more chest activation on the rings, you can do one of two things...

1) treat it almost like a half flyer where you don't fully extend at the top, instead bring the hands together and squeeze to provide the elevation of the body.

2) ring turn out. So you rotate the rings as you go up and down. In the top position your hands are turned opposite like a reverse bench and rings are touching. In the bottom, rings are slightly less than parallel with the arms.

Most are going to tell you that rto hand position should be below the shoulders or wider, i find a much much better chest contraction if I squeeze and make the rings touch, similar to the fly.

I find an tro type pushup/flye to give me the most chest contraction of any exercise at all.

Ring flyes are a legit exercise. I'm going to start incorporating those. If you ever want a quick pump, then getcha a few sets of ring curls/ring press downs/ring rows. That will light you up The rings might be the most humbling piece of equipment that I own though.

TB deadlift: 5@215, 5@245, 5+@280 (10)

2 SS of tempo TB deadlift 5@215 + 10 dips

3 sets of the following:
40 walking lunges w/ weighted vest
15 rear delt flyes
100 ft. farmers carry

That looks like death

GSLP W1D3. Feeling good. Beating the log book everyday.

Bench: 145 3x5(20)
BB Row: 85: 3x5(24)
Squat: 195 3x5(11)
BB Skullcrushers: 50 3x12(20)
Sit-ups: 3 sets to failure (wasn’t counting)

Beat the log book like a rented mule today.

OHP: 75 3x5(18)
Chin-ups: BW 3x5(13)
Squat: 200 3x5(12)
BB curls: 47.5 3x12(16)
Sit-ups: 3x12(25)

TB deadlift: 3@230, 3@265, 3+@295 (8)

3 SS of tempo TB deadlift 5@230 + 10 dips. Did 2 additional sets of dips for a total of 5x10.

3 sets of the following:
40 walking lunges with the weight vest.
15 rear delt flyes
100 ft. farmers walk