re: Daily Strength Check-In

W2D3

4 SS of 5/5/4/4 weighted chin-ups (+25, +30, +35, +45) + 15 banded face pulls

4x8 of incline BB press (145)

4 SS of 10 KB pullovers + 10 DB shrugs (53/50, 53/55, 53/60, 53/65)

3x10 bent over rows with the kaddilac bar (105, 115, 125) It was my first time using this bar for any rowing and I didn't really care for it. It would be awesome for a seal row though. It was hard to keep the weight over the center of my foot. After those sets I did 3x10 bent over rows with a strait bar and those felt tighter and more balanced (95, 115, 135)

W2D4

Front squats: 6x6 (155)

OHP: 5x8 (100, 100, 95, 95, 95)

DB shoulder big 55: 11 reps of each movement, 2 rounds, 3 min rest b/t rounds, 15# DBs
Front raises
Lateral raises
Rear delt flyes
Upright rows
Curl to OHP

10 SS of 10 EZ bar skullcrushers + 10 DB hammer curls (45/15s across all sets) - 1 min rest b/t sets

Legs

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: 375 lb × 4
Set 5: 385 lb × 3
Set 6: 405 lb × 2

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 5
Set 4: 345 lb × 3
Set 5: 365 lb × 2

Seated Calf Raise (Plate Loaded)
Set 1: 180 lb × 8
Set 2: 180 lb × 8
Set 3: 180 lb × 8
Set 4: 180 lb × 8

Took it easy today because I’ve been bogged down with work and haven’t slept as much as I should. Just got my 10 reps to keep my 5lb increase in the next lift.

Bench: 170 3x5(10)
BB Row: 110 3x5(20)
Squat: 230 3x5(10)
Skullcrushers: 65 3x12
Skipped abs because I’m a lazy frick.

W3D2

SSB: 5x6 (180)

BB upright rows: 4x10 (45)

4 SS of 10 DB lateral raises + 10 DB RDLs (15/55, 20/60, 20/70, 20/70)

4 SS of 8 seated DB OHP + 8 EZ bar curls (30/65, 35/65, 35/65, 35/65)

4 SS of 10 close grip bench presses (135) + 10 bodyweight bench dips

My other acct was banned for trolling the poliboard pre-election. Just stopping by to say that I did my second meet last Sunday.

I went 8/9 on my lifts, and my total ended up being 1012lbs. My goal was 1000lbs, so I'm happy with how the day went.

My 3rd Attempts were 346lbs on Squat, 237lbs on Bench, and 429lbs on Deadlifts. Next goal is an 1100 total.

GSLP W5D2

OHP: 100 3x5(14) (meh)
Chins: BW 3x5(15)
Deadlift: 255 1x10
BB curl: 57.5 3x12(15)
Shrugs: 127.5 3x12(20)

Shoulders/Lats

External Rotation
Set 1: 20 lb × 15
Set 2: 20 lb × 15

Cable Y Raises
Set 1: 10 lb × 10
Set 2: 10 lb × 12

Overhead Press (Dumbbell)
Set 1: 70 lb × 15 [Warm-up]
Set 2: 100 lb × 12 [Warm-up]
Set 3: 160 lb × 9
Set 4: 160 lb × 8
Set 5: 160 lb × 8
Set 6: 160 lb × 8

Shoulder Press (Plate Loaded)
Set 1: 90 lb × 15
Set 2: 180 lb × 6
Set 3: 90 lb × 20
Set 4: 90 lb × 20

Ab Wheel
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 8
Set 2: 245 lb × 6
Set 3: 265 lb × 4
Set 4: 245 lb × 6
Set 5: 220 lb × 7

Lateral Raise (Cable)
Set 1: 30 lb × 16
Set 2: 40 lb × 14
Set 3: 50 lb × 12
Set 4: 55 lb × 7

GSLP W5D3

Bench: 175 3x5(16)
BB Row: 115 3x5(23)
Squat: 235 3x5(15)
Skullcrushers: 62.5 3x12(20)
Sit ups: 25 3x12(24)

Moved some heavier weights yesterday for the first time since my meet.

BP 185x5 195x2x3 215x3 225x1 230x1 235x1
Deadlifts 315x5 335x3 365x1 385x1
Incline BP 135x8 145x8 155x6 165x4
Rack Pulls 315x5 365x3

Gonna start AtS2.0 again next week. I saw some good progress off of it, and the first few weeks are hypertrophy work.