re: Daily Strength Check-In

Last night. SBS RTF W5D2

Bench Press: 210 4x4 and 210x7
Front Squats: 135 4x6 and 135x12
Push Press: 115 4x6 and 115x12

Thurs. Speed Deads
5x10-45%/50%/55%/60%/65%
Deads-205/225/245/265/295
Giant sets
Good mornings 3x12-115
F. Squats 3x12-135
Low Back extension 3x12-95
Hip thrusts 3x12-185

Finished off with some leg curls. Really trying to develop my hamstrings. No strongman lifts today. The 5 sets of deads took a lot of wind from my sails.

Deadlift day

Walking
Set 1: 0.27 mi | 5:00

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

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 × 5
Set 6: 415 lb × 4
Set 7: 455 lb × 2

Crunch (Machine)
Set 1: 200 lb × 25
Set 2: 200 lb × 25
Set 3: 200 lb × 20

Bicep Curl (Barbell)
Set 1: 90 lb × 12
Set 2: 100 lb × 12

Fri. Dynamic Bench
Orange bands, double wrap 4 holes in
5x5-135
Giant sets
Incline press 3x8-155
Seated rows 3x10-15-130
Curls 3x10-30
Reverse crunch to dead bug 3x12

Finished the day with some pec deck and 10 mins on the rower.

Fun workout tonight. SBS RTF W5D4.

Squats: 315x5 335 3x2 345x1 355x1
Bench Press: 220 5x3
Overhead Press: 125 4x4 and 125x8

First time squatting 355 in over a month, and it felt heavy but I completed the lift.

quote:

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Just started lifting regularly at the end of April, FTR.

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Not bad at all bro

All you dudes need to come out to strongman Saturday at my gym. And girls, too.

We should start an annual H+F meet and just do the numbers by BW% to normalize weight classes

Chest/Rear Delts

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

Band Over-And-Backs
Set 1: 6 reps
Set 2: 6 reps

Banded Face Pull
Set 1: 6 reps

Bench Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5
Set 4: 245 lb × 3
Set 5: 275 lb × 1
Set 6: 295 lb × 1
Set 7: 305 lb × 1
Set 8: 295 lb × 1
Set 9: 275 lb × 2

Rear Lateral Raise
Set 1: 70 lb × 15
Set 2: 70 lb × 13
Set 3: 70 lb × 14

Chest Fly (machine)
Set 1: 200 lb × 10
Set 2: 220 lb × 10
Set 3: 240 lb × 10
Set 4: 260 lb × 10

Crunch (Machine)
Set 1: 200 lb × 26
Set 2: 200 lb × 26

Nice!

Gonna try to start posting lifts more consistently again. Been hectic at work so haven’t been posting as much, but lifts are going awesome right now.

This AM: BBB C4W1D1

BW: 165.4
Bench: 185/212.5/240 3x5(10) (excited about this one)
OHP ss Trap Bar Rows: 77.5 / 135 5x10
Giant set (3x10):
30lb DB curl
135 close grip bench
Hanging leg raises