re: Daily Strength Check-In

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Spoto Press

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Off to Google….

Y’all are funny.

It’s actually a great variation to use to improve time under tension, and not rely on the momentum of the chest bounce most people use while benching.

Med ball Chest Passes: 15 lbs 15 reps
SS:
Weighted slow Chin up: 5x4 10 lbs
Lat pulldowns: 5x20 100 lbs
SS:
Incline chest fly with internal rotation: 3x10 35 lb DBs
Reverse Pronated DB flyes: 3x20 12 lb DBs
Push ups: AMRAP in 4 mins: 96 reps

Back squats: 1x4 @ 220, 235, 255, 275
Bench press: 1x10 @ 165, 180, 190, 180, 165
shite ton of triceps work!

Reactive Box Jumps: 7x4 15 lb DBs
Inertia Squats: 5x2 195 lbs
Barbell Squats: 1xAMRAP 235 lbs (6 reps)
Snatch Grip Deadlifts: 4x7 165 lbs
Stop and Go Farmers Walks: (10 yards forward and 10 yards back 4 times per rep) 4x4 45 lb DBs
Reverse Crunches: 4x20

This was what I did last week:

Tuesday
Repetition squats 1 x 10 - 210 (warm up with sets of 10, drop sets to finish)
-Belt Squats
Giant sets x 5
-Single leg RDLs 45 x 6
-Box Step ups 185 x 5 per leg
-Yoke run 400 x 50 ft x 2

Wednesday
Heavy OHP 3 x 3- 135
Giant Sets x 5
DB bench 80 x 8
Wide grip lat pull down 150 x 10 (pause at bottom of pull)
AMRAP sandbag over shoulders x 60” (small brute force bag)

Thursday
Speed deadlifts 6 x 3 - 275
-Conventional deadlifts
Giant Sets x 5
-Good mornings 135 x 8
-Goblet squats 100 x 10
-Farmer Carry 275 x 50’ x 2 with turns

Friday
Cambered Bar bench
-1 x 8 - 205 (warm up with sets of 8, drop sets to finish)
Superset x 5
-dips 180 (2 plates/side) x 12
-fat grip V rows 170 x 12
Superset x 5
-single leg back extensions x 15
-hip thrusts 225 x 10

This week is a deload, then I’m on to a new block.

A week long summary is a good way to post. I might switch to that. I don’t even know why I post my rookie numbers in here, but I look forward to it.

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A week long summary is a good way to post. I might switch to that. I don’t even know why I post my rookie numbers in here, but I look forward to it.

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I just do it because I don’t post everyday, but it is a little easier.

Tonight

Deadlifts: 335 5x3+ (7)
Spoto Press: 140 5x5+ (12)
Landmine Rows 135 4x6
EZ Bar Curls 75 3x8
Skull Crushers 75 3x8

Not this year. I did last year and had an awesome time. I’m hoping to do another Comp in either Feb or March. There is the Capital City Classic that is March 12th here in BR.