re: Daily Strength Check-In

Last night, bunch of Bench and accessory work.

Bench Press: 135x5 185x3 205x3 225x1 245x1 250 3x1 225x3 135x21
Bent over BB Rows: 160 3x6
OHP 95x5 115x3 135 3x5

W4D3

Bench and Deadlifts

Bench: 225x5 205x8 195x8
Deadlifts: 395x1 415x1 425x1 440x0 405x2

My 425x1 moved really fast, so I went for a PR at 440x1 but failed at the knees. I’ll get it next time.

i didnt post but once last week but i did fit in two sessions last week.

Last night I did fit a session in. Was really tired as i had to unload a couple huge pallets of mulch for the landscaping and walk and lay out the bags all around the house plus I had practice with my 8 year old and I help coach so lots of running around.

I did my whole warm up, oplus my wenning warm up.

I did add lots of the atg split squats just with body weight to the routine this time. I really like them and apparently I have been doing things right as I have almost as much mobility as their trainers. I have always put knees over toes even when squating as it was always much more comfortable for me. I always assumed it was because i spent 10+ years playing catcher growing up.

after I warmed up I was actually really pooped so I hit KB Press giant setted with bodyweight chins and bodyweight sissy squats. The kb press was light and just getting a pump and some blood flowing.

KB-13's x 25
18's x 20
26's x 15
26's x 15
36's x 10
36's x 10
36's x 10

the chins are neutral fat grip with true dead hang pause at bottom.

Last night:

Paused Single Bench Work: 225x1 230x1 235x1 240x1 245x1 250 2x1
Deadlifts up to 415 3x1 singles
OHP 140 3x4

First week in 8-10 months I’ve had to miss multiple workouts. My elbow feels jacked up. Pain on the inner elbow and radiating into the forearm. Feels better after several days of rest but I feel like I gained 10 pounds in this 5-6 days off. Not sure if I’m going to give it another week of rest and then start over FSL 5x5 or what I should do.

ETA: good luck in the meet baw

You doing the meet in Baton Rouge? Atlas?

Thanks for that, definitely need constant reminders to ease into it. First injury I can remember in my lifting/running/triathlon training life so it’s pretty frustrating. The stupid part is I think it was playing tug of war with one of my dogs that did it. Felt a sharp pain when he shook his head to the side while I was hanging on to his frisbee. I’m going to do some testing with it this week to see if there’s certain moves that don’t cause pain that I can keep doing and then I guess up the cardio and abs (my least favorite right now) until it fully heals up.

I’m running a deload this week. Going to take the time to un-frick myself. Extra mobility work all week. Going to use the prowler to make myself work hard.

I have a baby on the way, so I’ll be having to change my program soon, at least for a little while. Fun times ahead.

Yeah the meet is at Atlas, but sadly I decided to not do it. I tweaked my knee a few weeks ago, and I thought it would fine by this week but it's just not where I want it to be.

I'm super bummed out, and I hate not doing things I sign up for. I just gotta be careful with it, and not do anything risky.

The good news is I can start my next program earlier than expected!

I started SBS's Reps to failure 21 week program, and will run this for a while.

Last night

Squats: 265 4x5 and 265x11
Incline Bench Press 125 4x7 125x12
Sumo Deadlifts 205 4x7 and 205x16

Question: If I am struggling with the middle part of my bench, would I be better doing Spoto Press or High Pin Press?

Did some yoga shite. Rolled around with a tennis ball to help my stiff hips and some soft tissue work. I need to do this more often.