re: Daily Strength Check-In

Warm-up-
1)Banded Shoulder Complex
2)50 pushups
3)10 Dead Hang Ring Chins
4) 3x10 KB Swings

1.Incline Bench Press- (2x5, 1x5+) Starting Weight:
Warmup- 10 @ 45, 8 @ 60, 5@ 75, 3@ 85
5 reps- 5@95
5 reps- 5@95
5+ reps- 20@95
Next week increase-5 lbs

2. EZ Barbell Curl- (3x10-12)
12 reps@ 50
12reps@ 50
20 reps@ 50
Next week increase- 5 lbs

3.Fat Close Grip Neutral Bar Bench- (2x8, 1x8+)
5 reps @95
5 reps @95
5+ reps- 15 @95
Next week increase- 5 lbs

4. Superset KB Side Lateral Raise, Front Plate Raise and KB Rear Delt Lateral Raise - (4 x 20)

A) KB SIDE LATERAL RAISE: 9 lbs KBs

B) Front Plate RAISE: 18lbs KB

C) KB Rear Delt LATERAL RAISE: 1st 2 sets with the 13's, last 2 with the 9's KBs

5.Trap Bar Deadlift- (1x5+)- all warm up sets performed with fat grips and supersetted with the giant set above

Warmup- 10 @ 110, 8 @ 130, 5@ 150, 3@200, 1@220

5+ reps- 10 @250
Next week increase: 5 lbs



good session, in fact great session. finally starting to get back at it hard. The damn giant set for shoulders when paired with the trap bar deadlift warm ups was pretty damn hard lol. like really hard. The incline and close grip were easy as hell, but i need to take it slow to start. I want the LP to last me until squatober.

ill hit cardio today.

50 push-ups
30 minutes on the bike

Shoveling a big arse pile of rocks and pushing the wheelbarrow around this evening to fill holes in the driveway

Wife has removed iron diet restrictions so ill be able to lift tomorrow

Tonight just hard farmers carries as conditioning. Did the 36lbs bells, 26lbs bells and 18lbs bells to the stop sign and back. I would say there and back is prolly a little over 1/8th of a mile. Took 3:15 with the first set without dropping. Traps were burning.


Anyone looking for a good challenge...I suggest kettlebell or dumbbell mile. Start with light weight snd walk a mile. Everytime you have to set it down....it's 25 strict bodyweight prisoner squats with hands on the head.

Started up transitioning from 5x5 to Greyskull LP over the last few weeks.

OH Press
-Warm up; 10xBar, 5x65lbs, 5x85lbs
-3x5+(9) @97.5 lbs

BB Row
-Warm up; 10xBar, 5x65lbs, 5x95lbs, 5x115lbs, 5x135lbs
-3x5+(10) @ 155 lbs

Dead Lift
-Warm up: 5x135lbs, 5x185lbs, 5x205lbs, 3x255lbs, 1x290lbs
-1x5+(10) @ 300lbs

quote:

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.I suggest kettlebell or dumbbell mile. Start with light weight snd walk a mile. Everytime you have to set it down....it's 25 strict bodyweight prisoner squats with hands on the head

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We did something similar to this when I was doing crossfit. Farmers carry around the building (200m laps) for 1600m. Every time you put the weight down, you run a lap back to the kettle bells then pick them up and continue. I think the Rx that workout was 53lb KB's and it was a beast.

Yesterday

50 pushups
5x5 cleans 95,105,115,125,135
5x5 squats all 135
5x8 military press 55,65,75,85,95

Today- hopefully dragging a deer outta the woods.

Today

Cleans 5x5, 105, 115, 125, 135, 145
Squat 5x5 135x2, 145x3
Military press 5x5 55,65,75,85,95
Straight bar curls 5x5, all 45.

Really frustrating that I KNOW I have the leg strength to do 145-205 on my sets, but not nearly the flexibility or stamina.

No, just recovering from being fat. IVe been dabbling with the weights for a couple months now but just now getting my routine back.

Tryibg to keep the squats ultra light till I've got a month of mon-wed-fri 5x5 behind me. Right now I can't even get a full squat until the last rep on the first set. Just no flexibility at all to speak of. Its harder to go down than it is to come up right now

I'm really consciously forcing myself to stay light on everything and focusing on form until I feel like I have full range of motion back. I squat arse to grass. The end goal for me is be back in 34" pants.

Hoping that by tracking here itll help keep me on the wagon. I go through a few month on and 6 month off cycles it seems like.

Strength goals for the end of March are

Clean and jerk 135 on last set of 5
Squat 265 on last set of 5
10 pull-ups

Going to be on hang cleans for a couple more weeks, hip and ankle flexibility are at normal fat desk jockey levels

Squats are my 2nd favorite lift behind power cleans.

You need to focus on having your foot spacing correct (armpit-ish width), toes point very slightly out, knees over toes, eyes up, drive through your heels, move the bar straight up and straight down.

Whole time you gotta be thinking heels heels heels heels.

IMO (and I'm no expert, just had some real world class coaching) you should lighten the weight and focus on your hip and ankle flexibility. 20 seconds of Fire hydrants and donkey kicks after a light set seem to help stiff people. Dont use the weight to force yourself down, thats hard on you. Lower weight and higher reps seems to always be better for gaining flexibility

Seems that being flat footed is a major problem for some people. My brother is flat footed as hell, and he never could keep his heels down. Dude just never could squat and it wasn't ever going to happen.