re: Daily Strength Check-In

OHP: 3@105, 3@120, 3+@135 (4) - should've been able to get about 5-6, but some days you just ain't got it. Hit 135 for a set of 5 about 4 weeks ago. All other lifts are staying on track, but I've got next week (1+) then a deload week after that.

3 SS of tempo OHP 5@105 + 10 pull-ups (alternating grip each set) + 20 ring L-sit flutter kicks. 2 additional sets of pull-ups and flutter kicks.

3 sets of the following:
15 front/lateral raises
15 DB hammer curls
15 tricep pushdowns

Bench press today w dumbbells. 105 lbs.

15-9-6. Going for reps. Grabbed 40s at end of third set and burned out.

GSLP W3D1

Bench: 155 3x5(19)
Row: 95 3x5(22)
Squat: 210 3x5(13)
Skullcrushers: 55 3x5(22)

W1D2

SSB: 5x8 (170) - 2.5 min rest b/t sets

4 SS of 10 DB Arnold presses + 8 BB RDLs: (25/135, 27.5/145, 30/155, 30/155)

5 SS of 10 DB laterals + 10 EZ bar skullcrushers (20/75 across all sets)

3 SS of 10 DB rear laterals + EZ bar bicep 21s (20/45 across all sets)

Weighted dips: 3x10 (+10, +15, +20)

Finished up with 3x20 second bike erg sprints @ 100%. I was completely done after this workout.

Hope I'm not too late to the party...finally back from COVID quarantine so looking to drop a couple pounds before the holidays and need some accountability

AM weigh-in (169 lbs / 15.1% BF)

Frequency: 20 push-ups & BW squats at the top of each hour until 10 sets complete

HIIT class-

"Core" Focus: 2 sets x 30s each movement
- (25#) loaded rotational tuck crunches
- (25#) loaded OH sit-ups
- (25#) loaded hollow plank

"Strength" Focus: 3 x 10
- (53# KBs) Single-leg KB DLs
- Superset with 20 push-ups

"Aerobic" Focus: 3 sets x 45s each movement
- High Knees in place
- Burpee on command

Final Circuit: 40s each movement, 3 rotations
- (53#) KB Rainbow Press
- (53#) KB Squat pulse jumps
- (BW) Mountain climbers
- (BW) Plank
- (BW) 8 "star" jumps
- 200m run

Finisher: 30 loaded squat jumps (25# plate)

W1D3

4 SS of 10 BB bent over rows + 10 banded face-pulls (115, 125, 135, 135)

Low incline bench press: 5x8 (140)

Weighted ring neutral grip pull-ups: 4x5 (+10, +15, +20, +25)

3 SS of 10 DB rows + 10 BB shrugs (55/135, 60/145, 65/155)

Ended with ski erg sprints: 3X - 20 seconds on/1 min off

Chest/Rear Delts


Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 130 lb × 10
Set 3: 130 lb × 10

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 160 lb × 8 [Warm-up]
Set 3: 190 lb × 6 [Warm-up]
Set 4: 240 lb × 4
Set 5: 240 lb × 4
Set 6: 240 lb × 3
Set 7: 225 lb × 5
Set 8: 225 lb × 5

Reverse Fly (Machine)
Set 1: 120 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 15

Iso-Lateral Chest Press (Machine)
Set 1: 180 lb × 8
Set 2: 250 lb × 6
Set 3: 270 lb × 4

Dumbbell Pullover
Set 1: 65 lb × 12
Set 2: 65 lb × 12

Got to get those DB bench numbers back up. In July I was doing 5x3's with relative ease with 290 lbs. 240x5 is demoralizng af. Still can't do any incline work either. Shoulder injuries can eat a dick.

W1D4

Front squats: 5x8 (145)

OHP: 5x8 (95)

"Shoulder Big 50" - 10 reps of each movement; 2 rounds; 3 min rest b/t rounds; 15# DBs for both rounds; no rest b/t movements; slow and controlled
DB front raises
DB lateral raises
DB rear delt flyes
DB upright rows
DB curl to OHP

3 SS of 10 EZ bar curls (50, 55, 60), 10 dips, 10 close grip push-ups

GSLP W4D1

OHP: 90 3x5(16)
Chin-ups: 3x5(12) not counting the shitty 13th rep
Squat: 220 3x5(15)
Curl: 52.5 3x12(17)
Sit-ups: BW+10 3x12(23)

W2D2

SSB: 4x8 (175)

4 SS of 8 Arnold presses + 8 RDLs (27.5/155, 30/165, 35/175, 35/175)

4 SS of 10 DB curls to OHP + 10 EZ bar curls (25/50 across all sets)

4 SS of 10 rear delt flyes + 10 single DB skullcrushers (25/45 across all sets)

Weighted close grip push-ups: 3x10 with 30 sec. rest b/t sets (20# weight vest)

5 rounds of bike-erg sprints: 5 calories:30 sec rest