re: Daily Strength Check-In

SBS RTF W3D1

Squats: 305 4x3 and 305x6
Incline BP: 140 4x5 and 140x12
Sumo DLs: 250 4x5 and 250x14

Worn out and hungry.

Mon. Max Effort Squats
80%/85%/90%
Squats 3x3-295/315/335
Giant Sets
SSB 3x5-245
RDL 3x5-245
Glute Ham raise 3x10
Keg clean and press 3x5-80

Yesterday’s session. I was really pleased with my squats. Really felt like my technique was dialed in.

Tonight SBS RTF W3D2

Bench Press 210 4x3 and 210x7
Front Squat 130 4x5 and 130x13
Push Press 115 4x5 and 115x12
Pull-ups Bodyweight 3x10

Thurs. Dynamic deads
Green band, 3 holes in
Deads-3x5-225
Giant sets
Good mornings 3x8-135
F. Squats-3x8-155
Reverse hypers-3x10
Hip thrusts 3x8-185

First time training with bands. I really underestimated how much band tension affects you. I wanted to do sets with 315, but I just couldn’t do it with good form. Dropped down to 225 and really felt that band tension make me work. Good starting point. Spent a lot more time dialing in the band work than I wanted to, so I didn’t get to do the strongman lifts. Oh well.

Yesterday: SBS RTF W3D3.

Deadlifts: 350 4x3 and 350x7
Spoto Press: 140 4x5 140x14
Bent Over BB Rows: 145 3x10

Shorter workout last night, and it was my 3rd day in a row. Weights reset next Week slightly higher in Week 4 than they were in Week 1. Felling tired, so I might rest up till Saturday.

Chest/Rear Delts:

Band Pull-Aparts
Set 1: 10 reps
Set 2: 10 reps

Band Over-And-Backs
Set 1: 8 reps
Set 2: 8 reps

Banded Face Pull
Set 1: 8 reps
Set 2: 8 reps

Bench Press (Barbell)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5
Set 4: 265 lb × 3
Set 5: 275 lb × 1
Set 6: 285 lb × 1
Set 7: 295 lb × 1
Set 8: 285 lb × 1
Set 9: 275 lb × 1
Set 10: 225 lb × 7

Rear Lateral Raise (machine)
Set 1: 80 lb × 20
Set 2: 80 lb × 20
Set 3: 80 lb × 20

Chest Fly
Set 1: 180 lb × 17
Set 2: 200 lb × 17
Set 3: 220 lb × 10

Incline Curl (Dumbbell)
Set 1: 70 lb × 8
Set 2: 70 lb × 8

SBS RTF W3D4.

Long workout today.

Bench: 225x3 240 3x1
OHP: 130 4x3 130x7
Paused Squats: 205 4x5 205x13
Squats: 315x3 325x1 335x1 345x1

Squats all moved fast!

Did log clean and press. Worked up to a triple at 185. Also did 160 on a keg for a clean and press. Then finished with yoke walks. Worked up to 365.

Can't tell if you're screwing with me or being serious. I've been tacking curls on to the end of most my workouts because I seem to have a pretty substantial imbalance between bicep and tricep strength and I'm thinking that might be the underlying cause for what seems like a never-ending string of small injuries. Anyways, here's tonight's deadlift session:

Deadlift (Barbell)
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: 385 lb × 2
Set 6: 405 lb × 2
Set 7: 440 lb × 2

Knee Raise (Captain's Chair)
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Bicep Curl (Barbell)
Set 1: 90 lb × 12
Set 2: 90 lb × 12
Set 3: 90 lb × 12

quote:

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Set 1: 70 lb × 8

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I think this is 35lb in each hand...