re: Daily Strength Check-In

Squat: 295 x 3 x 5 ... not sure I got good depth on some the fourth and fifth reps of each set

Overhead press: 125 x 1 x 5, 125 x 2 x 4 (couldn't get the fifth one up on either the second or third set)

Deadlift: 285 x 1 x 5 (no straps), 330 x 1 x 3 (couldn't get the fourth one up)

I should have got more sleep last night. I probably should've been into it more mentally this morning. We'll see what happens next time.

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What’s y’all’s motivation for all the deadlifts and squats?

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For me, it's the efficiency of the big compound movements. It would take a lot of isolation work to replace them.

For deadlift, it's easily my favorite lift. I guess because it's such a common movement in daily life to be able to lift something heavy off the ground.

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For deadlift, it's easily my favorite lift.

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Same here. I definitely get more excited when I can go up in weight on the deadlift than any other lift.

Deadlift - 3 warm up sets
Deadlift 5s Pro- 295# (75%) x5, 335# (85%) x5, 370# (95%) x5
Deadlift BBB- 225# 5x10

Odd set super sets- Ring Rows x14, Face Pulls 70# x20
Even set super sets - Weighted Dips 35# x10, Cable Curls 60# x20

That finishes up my second run through of the second phase of Krypteia. Deload next week and then start Phase 3. I already decided I’m going to run 2 and 3 again to get me to the end of the year. My wife was commenting on my body composition changes this morning so that’s always good.

As to the question about squats and deadlifts, as another poster said you get the most bang for your buck. Not only works legs but also gets your core and back. You can’t squat a lot of weight and have a weak back. They are also just functional movements that I want to be able to do properly for a long long time.

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What’s y’all’s motivation for all the deadlifts and squats?

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What the motivation to not do them? In a decade plus that I've been doing both, I've never gotten inured or as much as tweaked anything.

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Between bike rides and hikes 1 or 2 times a week, occasional light cardio at the gym, and sometimes body weight stuff all the muscles in my legs get sore at least once a week.

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I did 40 deadlifts yesterday and I don't get sore.

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What’s y’all’s motivation for all the deadlifts and squats? I’m just getting back in the gym and not sure I’m going to start doing them again. Between bike rides and hikes 1 or 2 times a week, occasional light cardio at the gym, and sometimes body weight stuff all the muscles in my legs get sore at least once a week. The look solid too. Could change my mind at some point like when winter sets in.

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most here strength train and most feel those movements are great for aesthetics too.

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What’s y’all’s motivation for all the deadlifts and squats?

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I like looking good and being strong as shite.

Extended deload and fricked calories from
Hurricane beers.

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Week 6 cut: -7.1 lbs from start

Deloading this week to let joints rest/heal and to focus on technique. Did high reps on a few sets where I felt good.

Flat bench: 115x8x2, 115x15
Tbar Row: 65x8x2, 65x11
Chest fly: 115x15, 115x20
Tricep Pushdown: 40x15x2, 40x21
Squat: 115x5W, 155x5W, 175x8x1 (bailed after one working set because of knee pain )

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Coming off extended hurricane deload. Last sets are amrap.

Incline bench: 115x8x2, 115x6
Tbar Row: 70x8x2, 70x13
Chest fly: 120x15, 120x20
Tricep Pushdown: 45x15x2, 45x18
Squat: 115x5W, 155x5W, 175x8x2, 175x8x11 (knee felt good)

Last week was a deload week. Was nursing a minor injury in my back from swinging a golf club too hard so kept it pretty easy. This week starts the final cycle of Krypteia which is the regular 5/3/1 protocol followed by 5x5 FSL with the usual superset work and 45 min time cap. Didn’t go crazy on the squat AMRAP as the effects of that awful LSU game were still in effect. Was a little disappointed with the bench numbers today. Within the last 8 months I have hit 235 for 10 but I know some strength loss can come with weight loss.

Sunday- Squat Day
Squat - 3 Warm Up Sets
Squat 5/3/1- 205# (65%)x5, 235# (75%) x5, 265# (85%) x5
Squat 5x5 FSL- 205# 5x5
Odd set super sets- Ring Rows x14, Face Pulls 70# x20
Even set super sets- Weighted Dips 35# x10, DB Hammer Curls 50# x8


Today- Bench
Bench- 3 Warm Up Sets
Bench 5/3/1- 165# (65%) x5, 190# (75%) x5, 215# (85%) x8
Bench 5x5 FSL- 165# 5x5
Odd set super sets- DB Goblet Squat 100# x10, DB Curls 40# x9
Even set super sets- Double KB SLDL w/shrug 70# x12, Face Pulls 70# x20