re: Daily Strength Check-In

quote:

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Just checking in to say that I’m not doing the stupid gut cleanse as it was a brief moment of unclear thinking for some fad pill that caught my curiousity.

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Damn, I was looking forward to making fun of you if you tried it. lol

My knee was feeling a little better today so I worked up to a heavy single at 315x1.

Tonight:
Squats: 225x5 275x3 315x1
Bench Press 205x6 225x3 230x3
Deadlifts 225x5 275x3 315x3 365x1 405x1 420x1

First time hitting 420 on Deadlifts since my meet back in November, and it was a grinder.

So i finally got to get after it some yesterday. I hadnt really felt well since I had gotten the J&J shot and spent about 7 days with my oyxgen hovering right below 90% range, around 88-89%. In general just had body aches and the labored breathing, little headache here and there and extreme fatigue.

I got tested before and after the damn vaccine and it 100% was just side effects from the vaccine. Ended up having to take a z-pack to finally kick it.

SO last night being first time in 3 weeks I just supersetted a bunch of ring pushups and chins along with lots of mobility work.

I will do good bit of squats tonight and a ton of mobility work again. Hoping to start back on the GSLP on sunday.

Good news is work put me through a physical yesterday and my vision was way better than 20/20 and by bp was 112/72 with a 61 pulse. Weighed in at 194 after I had eaten, so not too damn bad for someone turning 39 this year.

Bench 225- 3x15
Squat 350- 3x12
DB shoulder Press- 90lb 3x9

Started 5/3/1 FSL 5x5 today, did I read it correctly that for this program we don’t do the last set to failure?

Press 105# (65%) x 5, 120# (75%) x 5, 140# (85%) x5

A1. Press 105# 5x5
A2. DB Row 80# 5x10
A3. DB Hammer Curl 50# 5x6

B1. Wt Dips 25# 4x10
B2. Lat Pulldown 150# 4x9
B3. DB Curl 40# 4x8

Correct, atleast for the leader template. I would have to check the anchor.

I ended up not doing the squats tonight. My whole body is sore as frick lol. Then prisoner squats got me good.

Vertical Push-Pull

Overhead Press (Dumbbell)
Set 1: 90 lb × 15 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 160 lb × 6
Set 4: 190 lb × 8
Set 5: 190 lb × 6
Set 6: 190 lb × 5

Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 8
Set 2: 220 lb × 8
Set 3: 220 lb × 8

Lateral Raise (Cable)
Set 1: 40 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Set 4: 40 lb × 15

Lat Pulldown (Machine)
Set 1: 230 lb × 8
Set 2: 230 lb × 8
Set 3: 230 lb × 8

External Rotation Press (Cable)
Set 1: 20 lb × 8
Set 2: 20 lb × 6

quote:

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Main problem that I have is pushing myself to really push the weight in my squat (or every compound for that matter) since I work out alone. Any tips on getting past the mental block?

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Do you use any type of safety bars or anything? After I put safety bars on my wall mounted half rack I feel much safer. I always use them for squats and bench. I also lift alone in my garage.

This morning
Front squats: 5x8 (140)
OHP: 5x8 (95)

2 rounds of a DB shoulder complex: Front raises, Lateral raises, Rear delt flyes, Upright rows, Curls to OHP

3 SS of EZ bar curls, dips, push-ups

Horizontal Push/Pull Day:

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 35 lb × 8 [Warm-up]
Set 3: 115 lb × 6
Set 4: 125 lb × 6
Set 5: 135 lb × 6

T Bar Row
Set 1: 135 lb × 8
Set 2: 180 lb × 6
Set 3: 190 lb × 6
Set 4: 195 lb × 6

Block Press
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 6
Set 4: 225 lb × 6
Set 5: 225 lb × 6

Y Raises
Set 1: 30 lb × 15
Set 2: 40 lb × 14
Set 3: 50 lb × 13

Triceps Pushdown (Cable - Straight Bar)
Set 1: 100 lb × 17
Set 2: 110 lb × 15
Set 3: 120 lb × 14