re: Daily Strength Check-In

Got dry needled this morning. My back is good to go. Life is good again. lol. Thank god for the miracle of modern sports medicine.

SSB: 6x6 (165), 4x4 (190), 2x2 (215)

DB walking lunges: 4x5 per leg (50s)

BB RDLs: 3x10 (155)

DB shrugs: 4x20 (40s)

KB goblet squats: 2x20 (53)

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I’ve read a lot about that, but never tried it. Sounds like it’s legit though so I’ll have to give it a shot next time I’m having issues.

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It's definitely legit. I went from barely being able to stand up Wednesday morning to setting a new PR on squats Thursday night. Don't get me wrong, I still have a good bit of back pain but it's a far cry from having back spasms every time I try to get out of a chair. I was even able to deadlift this morning albeit with much less weight.


Deadlifts/Biceps


Leg Extension (Machine)
Set 1: 160 lb × 11
Set 2: 180 lb × 11
Set 3: 200 lb × 11

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

Crunch (Machine)
Set 1: 200 lb × 15
Set 2: 200 lb × 15
Set 3: 200 lb × 15

Hammer Curls (Kettlebells)
Set 1: 40 lb × 17
Set 2: 50 lb × 16
Set 3: 60 lb × 14

Started 5/3/1 Krypteia yesterday and it has kicked my arse both workouts so far. I'll be lifting M, T, Th, Fr and doing easy cardio (30-45 min on air bike/rower/skierg) on W and Sat or Sun. I'm starting every workout with a general warm-up and box jumps (3@20", 3@24", 3@30"). After my box jumps I start my timer and begin my warm-up sets and assistance work with the goal of finishing in less than 45 mins. I'm ending every workout with either 100 band pull-aparts or 100 banded face-pulls. So far the weights haven't really been heavy on the main lifts at all, but the assistance work and superset scheme has been taxing.

Yesterday: finished in 35:35
5s PRO bench (130, 150, 165) supersetted with alternating 10 KB goblet squats (88) or 10 DB SLDL w/ a shrug (70s)

5x5 FSL bench (130) suppersetted with alternating 10 KB goblet squats (88) or 10 DB SLDL w/ a shrug (70s)

100 band pull-aparts

Today: finished in 38:45
5s PRO deadlift (185, 215, 245) supersetted with alternating 10 chin-ups/pull-ups or 10 dips

5x5 FSL deadlift (185) supersetted with alternating 10 chin-ups/pull-ups or 10 dips (I was able to complete the warm-up and 5s PRO portion with regular strict chin-ups/pull-ups, but had to use a band for the FSL sets. I think I'm just lacking the muscular endurance right now on those movements. That should get better in the next few weeks.)

100 banded face-pulls

I had the highest max HR during both of these workouts that I have had in probably 4-5 months.

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I didn't set a time limit on the total session, but I've put a 45 minute limit on the actual workout (minus the general warm-up, box jumps, and banded pull-aparts/face-pulls). So, 3 warm-up sets + 3 5s PRO sets + 5 FSL sets including all assistance supersets needs to be completed in 45 mins or less.

I carried a climbing stand into the woods for about 2 miles this week, and I've never been so happy to see my truck in the distance on the way out I need to increase my work capacity - I have no doubt this program will help with that.

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it will 100% increase work capacity.

are you planning on slowly lowering your time limit?

Climbed up to a flat bench single at 285 followed by 3x8 at 195 on incline bench.

Climbing back on the horse and getting my overall strength back up.

I am at the house working from home.

Gonna start utilizing the garage for lifting mid-day and a CF workout 3-4x per week at 5pm.

Lets see if I can keep this up.

Back Squats:
4x12 @ 60% (220)

3 rounds:
20 lunges
5 front squats @ 135
20 dumbbell shrugs

5 rounds:
10 cal bike
10 kb swings
10 goblet squats
10 slam balls
1 min rest

I hope we’re all still alive and well.

Still working out. Wanted to share my new piece. Kabuki Strength Trap Bar HD. It’s fricking awesome and I can’t recommend it highly enough. I would post a pic, but don’t feel like going through the hassle of posting thru some other site and then to here.