re: Daily Strength Check-In

quote:

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"the stuff that works for high school football doesn't work for fat old men

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She is right you know. She sounds wise.

Are you doing cleans for a specific reason or because you like them?

And I have a suggestion if you want to keep them,

Use them as part of your warm up for squats/ deadlifts and go light and do them as an emom.

Example 95 lbs emom for 5 reps for 10 min. Do that 2-3 times a week. Then Add 5 lbs every week. Gives you plenty of time to get volume in to work technique. And remember cleans are just about triple extension and power, not really top end strength so progress slowly and don't bump them out with the pelvis on the pull.

quote:

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Mostly because I like doing them. I've always been pretty good at them

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well that is a damn good reason to do them then

quote:

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I'll start doing that for a while, but what is emom?

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every minute on the minute. so set a timer, and at the top of every min, do a set of 3 or 5. for total of 10 sets. these should be explosive and focus on technique.

10-4 will do

50 push-ups
30 sit ups
30 minutes on the bike.

Backs way better today. Still on no-iron diet per the wife

SO i started the Greyskull lp back up. for last couple weeks i have just been lifting in a similar pattern but not progressing weight, mainly focused on getting used to being under the bar again and really focusing on form.

also my right shoulder has been a little unstable for a while now from doing some long toss with my kids. unfortunately....my 9 year old pushed me past my comfort zone as an old man lol. also wasnt used to it. So i have been focusing a ton on rebuilding strength and stability in the shoulders, especially in the extended vertical isometric positions where the instability really comes into play.

Warm-up- 50 Tib Raises, Banded Shoulder Complex, 3x5 kb KOT Split Squat, 3x5 Nordic Progression


1. Press- (2x5, 1x5+) Starting Weight: __85__
Warmup- 10 @ 45, 8 @ 55, 5@ 65, 3@ 75, 1@ 80
5 reps @ 85
5 reps @ 85
5+ reps- 15 reps @ 85

2. High Incline DB Press- (3x10-12)
Warmup- 10 @ 25’s
12 reps @ 35's
12 reps @ 35's
12 reps @ 35's

3. Weighted Chins- (3x6-8)
- cant do weighted right now so hit up 7 sets of 4 during press and the incline press, supersetting.

4.Pendlay Row- (2x5, 1x5+)
5 reps- 135 w/fat grips
5 reps- 135 w/fat grips
5+ reps-12@ 135

5.Barbell Squat- (2x5, 1x5+)
Warmup- 10 @ 45, 8 @ 75, 5@ 95, 3@ 115, 1@ 135
5 reps-155
5 reps- 155
5+ reps- 15@ 155



will do the conditioning today, as i have found i will be too sore if i do everything in 1 day.

also got my homework in- 70 pushups, 40 chins total

Back at it this week after a half arse week last week.

EMOM 5: 4 muscle ups

Snatch: 2x2 @120 1x2 @127 3x1 @135

Strict press x10 with the barbell superset with x15 with 20 lb dbs @85,90,100. This shite was hard, I could barely lift the dbs by the end

Row intervals: 30 sec between each interval. 800, 300x2, 700, 250x2, 500, 200x2

30-20-10 burpees and db snatches

3x15 skull crushers

Tonight was just pushup and chin up homework in the form of ladders and then I also had 50 sandbag presses for time. This is from ground to overhead. This is week 1 so started with 30lbs ball, did in 2:41.

Started Seesaw today. Coming off an injury, still not 100% and probably shouldn't be lifting yet but yall know how it goes.
Going real light for now with long rest periods.

Warmup: empty bar Squats, RDLs, Bench Press, Rows

Squats: 150x5, 175x3, 160x5, 185x3, 175x5, 200x3
Bench: 105x5, 125x3, 115x5,  135x3, 125x5, 140x3
Snatch Grip DL: 150x5, 155x5, 165x5
DB Upright Row: 3x10 20 lbs
SS:
Cable tricep pushdowns: 4x25 30 lbs
DB hammer curls: 4x25 12 lbs
DB Shrugs: 3x20 50 lbs

man awesome to see so many on ppsa

Tonight

Bench Press: 210 5x2+ (5)
Push Press: 120 5x4+ (10)
Barbell Rows: 135x10 155x8 165x4 185x3
Dumbbell Bench: 50x10 60x10 70x8 80x6