re: Daily Strength Check-In

quote:

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Question: I’m contemplating doing a meet on 7/18. So 5 weeks from now. My current program has me deloading next week.

Should I deload and then find a quick 4 week peaking program, or just continue my program?

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It's always been my understanding that you're supposed to deload the final week before a comp but this honestly isn't something I know a ton about.

BBB C4W1D2

BW: 164.3
Squat: 202.5/235/265 3x5(11)
Trap Bar DL: 177.5 5x10
Front Squat: 115 3x10
50lb Side-bend Oblique Crunch (whatever they’re called): 3x10

Felt exhausted tonight. I blame it on LSU baseball.

SBS RTF W6D2

Bench Press: Up to 215 3x3
Front Squats: 140 4x5 and 140x11 (target 9)
Push Press: 125 4x5 and 125x8 (target 9)

Humidity is definitely here. It was like chicken noodle soup in my garage this morning. Tweaked my back slightly last Friday. It’s on the mend, but hinging is still uncomfortable. I scrapped the snatch grip DL and DB RDLs this morning and did some low box step up instead. I’ll probably sub squats for either box squats or front squats on Friday.

Weighted chin-ups: 4x3 (+40, +45, +50, +55)

KB pullovers: 6x10 (53)

Low box step ups: 100 per leg doing sets of 10 per leg w/ a toe tap on non-working leg (20# vest)

DB curls: 4x5 (40s)

BB curls: 3x5 (75)

4 rounds: 10 second air bike sprint + 20 reverse curls (35)

OHP
85x8
85x6F
85x6F

EZ bar curl
60x8
60x8
60x5F

Arnold Press
50x13
50x12

Seated calf raises
135x15
135x15

Deadlift
115x5W
185x5W
245x3W
295x5

DL felt good, but grip strength is about to be a limiting factor. Need to work on that and/or get some straps.

4 SS of 4 SSB (150, 170, 180, 195) + 10 banded face pulls

Bench: 5x10 (150, 160, 170, 160, 150)

DB laterals: 2x10 (20s), 2x20 (10s)

4 SS of 10 BW dips + EZ bar skullcrushers 3x10 (65), 1x20 (35)

Cable pushdowns: 5x25 (26 KB)

Finished Week 4 of Krypteia (1st cycle, 2nd repeat). Last 2 weeks I’ve had to cram 4 workouts into 3 days so it was nice to finally get to do the program as intended this week. Still working off same 85% TMs with Press being off an 80% TM.

Deadlift- 3 warm up sets
Deadlifts 5s Pro- 250# (65%)x5, 285# (75%)x5, 325 (85%)x5
Deadlifts 5x5 FSL 250#

Odd sets- Ring Rows x12
Even sets- Weighted Dips 25#x12

Face pulls 60# 5x25

Yesterday:

OHP: 102.5/117.5/132.5 3x5(8)
Bench: 145 5x10
Chin ups: 5x10
DB curl ss dips: 30 3x10; BW 3x10

3 a days today.

Low intensity cardio
Bench & Bis
CrossFit

Alright lsu777


I finally broke down and ordered some rings


God help me