re: Daily Strength Check-In

Reverse Banded Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 495 lb × 2
Set 6: 515 lb × 2
Set 7: 545 lb × 2
Set 8: 585 lb × 2

Weighted Chin-ups (bw+weight)
Set 1: 245 lb × 6
Set 2: 245 lb × 6
Set 3: 245 lb × 6

Crunch (Machine)
Set 1: 245 lb × 21
Set 2: 245 lb × 18
Set 3: 245 lb × 16

Hammer Curls (Kettlebells)
Set 1: 40 lb × 17
Set 2: 50 lb × 14
Set 3: 60 lb × 12
Set 4: 70 lb × 11

Surprised myself today on reverse-banded DL's. My current 1RM is 590 lbs. so pulling 2x585 three weeks into a mini-cut seemed unrealistic. I have no explanation but I'll definitely take it.

Horizontal push/pull

Rowing (Machine)
Set 1: 0 km | 2:00

Incline Row (Dumbbell)
Set 1: 130 lb × 12
Set 2: 190 lb × 9
Set 3: 190 lb × 8
Set 4: 190 lb × 8

Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 145 lb × 10
Set 3: 135 lb × 12
Set 4: 135 lb × 12
Set 5: 135 lb × 12

Seated Row (Cable)
Set 1: 230 lb × 6
Set 2: 240 lb × 6
Set 3: 250 lb × 5

Skull crushers- Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 85 lb × 12
Set 3: 85 lb × 12
Set 4: 85 lb × 12

I-Y-T Raises
Set 1: 30 lb × 6
Set 2: 30 lb × 6
Set 3: 30 lb × 6

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 17
Set 2: 110 lb × 16
Set 3: 110 lb × 15

Crunch (Machine)
Set 1: 245 lb × 15
Set 2: 245 lb × 12

Holidays got to us!

I was working out the week before Christmas but was slammed at work so wasn’t posting. Hit some solid numbers to round out an 8-wk GSLP split to get some baseline strength back. 265x15 squat and 195x16 bench were my best numbers that last week. OHP and DL staying notoriously average for me.

Almost a complete deload last week and just did 3x5 at 50% of estimated 1RM a couple times for each lift. Getting back at it this week on 5/3/1 BBB 3-month challenge. Continuing to underestimate lifts to keep steady progress.

Squat: 210x5; 245x5; 275x9
DL: 160 5x10
Step-back lunges SS Hanging Leg Raises: 75 3x10; 3x8

ETA: Going to start including my weight in here too as I use this thread as a backup tracker in case I forget to log a workout

Starting weight: 161.7
Goal Weight: 170
Target weight gain: .5lb/wk

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Starting weight: 161.7

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265x15 squat and 195x16

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God damn son......

BTW why you jumping off the LP bandwagon so soon? Why not push until until a reset is needed? Atleast on those two lifts?

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BTW why you jumping off the LP bandwagon so soon? Why not push until until a reset is needed? Atleast on those two lifts?

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I thought about continuing and probably should, but it’s more of a psychological thing than anything. I just really like working out more than 3 times per week and have had a lot of success on 5/3/1 in the past. BBB in particular has done well for me so just wanted to jump back into it.

I really do. I think they have a good volume/intensity ratio that doesn't leave me feeling too beat up. I've done programs before where every morning just sucked to roll out of bed, and at this point I just really love getting out of bed to my joints/nervous system feeling good. They don't come across as programs that you will set PRs on, but they do seem like good longevity programs that I'll probably keep in the regular rotation. They're also easy to use in a home gym and can always be completed in an hour or less.

Chest/Rear Delts

Rowing (Machine)
Set 1: 0 km | 2:00

Lateral Raise (Cable)
Set 1: 30 lb × 15
Set 2: 40 lb × 15

Reverse Fly (Machine)
Set 1: 120 lb × 18
Set 2: 120 lb × 18
Set 3: 120 lb × 18

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: 230 lb × 7
Set 5: 230 lb × 5
Set 6: 230 lb × 6
Set 7: 230 lb × 5
Set 8: 225 lb × 5

Rear Lateral Raise
Set 1: 80 lb × 15
Set 2: 80 lb × 15
Set 3: 70 lb × 15

Hammer strength Incline Chest Press (Machine)
Set 1: 250 lb × 6
Set 2: 270 lb × 5
Set 3: 250 lb × 6

Y-T Raises
Set 1: 40 lb × 8
Set 2: 40 lb × 6
Set 3: 40 lb × 5

Chest Fly
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15
Set 4: 110 lb × 15

BBB Cycle 1, Wk 1, Day 2

Weight: 160.6 (for reference, I’m 5’10”)
Bench: 175/200/225 3x5(8)
OHP: 70 5x10
BB Row: 95 3x10
BB Curl: 55 3x10

Bench was a little disappointing, but I’m coming off of a deload and it’s my first time working under heavier weights in a while on bench. Not terribly concerned.

BBB C1W1D3

Weight: 159.9
Deadlift: 210/245/275 3x5(10)
Squat: 160 5x10
Good mornings: 95 3x10
Hanging leg raise: 3x7