re: Daily Strength Check-In

Bench 3 warm up sets
5s Pro- 160# (65%)x5, 185# (75%)x5, 210# (85%)x5
BBB- 160# 5x10

Odd sets- goblet squats 100# x10, DB curls 40# x8
Even sets- double KB SLDL w/shrug 70# x12, face pulls 70# x20

Tonight:

Deadlifts: 405x1 and 375 4x3.
Bench Press: 135x8, 155 2x6, 185 2x5, 210 2x3, and 235 2x1.
Bent Over Barbell Rows: 150 3x6.

Squat: 280 x 3 x 5
Bench: 160 x 3 x 5, 160 x 1 x 4 ... I was planning on 3 sets of five but only got four on the first set so I did an extra set.
Deadlift: 275 x 1 x 4 without straps, 315 x 1 x 5 ... I had been stuck at only four at 315 until today. I'm gonna try 320 next time.

Squats: 4x10 @ 180
Incline dumbbell press 3x10 @ 55
Bent over row 3x10 @ 140
Dips 3x10
Shrugs 4x20 @ 55

Squats: 3x5 @ 220
Bench: 4x10 @ 170
1 arm row: 3x5 @ 85
BB 21’s: 3 @ 45
Rear Lat: 4x20 @ 10

quote:

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Week 4 cutting cycle: -5.9 lbs from start

Flat bench: 150x8, 150x6, 135x7
Barbell row: 155x8, 155x6, 115x8
Skullcrusher: 40x15, 40x20
Chest fly: 140x15x2
Squat: 115x5W, 155x5W, 185x8x3

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Week 4 cutting cycle: -8.0 lbs from start

Flat bench: 150x8x2, 150x5
Tbar Row: 45x8, 90x8x2 (replaced barbell row)
Chest fly: 145x15x2
Tricep Pushdown: 40x15, 50x15x2 (replaced skullcrusher)
Squat: 115x5W, 155x5W, 195x8x3

quote:

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Week 4 cutting cycle: -6.7lbs total. Increases all around today, despite performing poorly Monday.

OHP: 45x8W, 90x8x2, 90x7
BB curls: 30x10W, 60x13, 60x10
Standing calf raise: 95x10W, 185x15x2
Arnold Press: 60x15,60x13
Deadlift: 155x5W, 205x5W, 245x3W, 305x5x2

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Week 5 cut: -2.1lbs total. Swolt (not in a good way) from eating and drinking too much this weekend. Should drop back off in a few days.

OHP: 45x8W, 90x8x2, 90x5
Bicep cable curls: 30x15, 50x15, 60x15 (replaced BB curls)
Standing calf raise: 105x10W, 195x15x2
Arnold Press: 60x15,60x14
Deadlift: 155x5W, 205x5W, 265x3W, 315x5x2

Krypteia Phase 2 Week 2
Weekend full of golfing and related activities did not do my weight any favors. Up to 216.5#

Squat 3 Warm Up Sets
Squat 5s Pro- 215# (70%)x5, 245# (80%)x5, 275# (90%)x5
Squat BBB- 165# 5x10

Even set super sets- Weighted Dips 35# x10, DB Hammer Curls 50# x7
Odd set super sets- Ring Rows x14, Face Pulls 70# x20

Took 3 days off and felt really good tonight.

Squats: 345x1 and 305 4x3
Bench: 240x1 and 195 3x6
Close Grip Bench: 155 3x8.

Max Effort Deadlifts/Biceps:

Reverse Banded Deadlift
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: 475 lb × 1
Set 6: 505 lb × 1
Set 7: 525 lb × 1
Set 8: 545 lb × 1
Set 9: 555 lb × 1

Incline Curl (Dumbbell)
Set 1: 80 lb × 6
Set 2: 80 lb × 6
Set 3: 80 lb × 6
Set 4: 80 lb × 6

Crunch (Machine)
Set 1: 200 lb × 20
Set 2: 245 lb × 12
Set 3: 245 lb × 12

Hammer Curls (Kettlebells)
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12

Finally done with that delta variant bullshite. I really didn't get that sick but I couldn't eat or sleep for most of last week. I definitely lost some weight and I get winded now just from standing up so I was expecting my first day lifting to be absolute dog shite. Surprisingly it wasn't bad at all.