re: Daily Strength Check-In

I did 4 singles, and my last set was a max reps set, I hit it for 2.

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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.

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There are some great ankle mobility exercises out there. Have him check our squat university if he hasn’t already.

Gotcha. So you did 4 sets of 1 and 1 set of 2

I have good ankle mobility, but terrible hips. It's been an issue for some time. Had many injuries while training for ironman and marathons that the physical therapist attributes to my hips. As far as using weight to force me down, I'm not really doing that. I am never feeling some stretch at the bottom of the squat or anything. I'm just doing the motion a lot. The foam block I have never lets me go lower than what I can do with good form. It started with two 2x4's below it, then one, now none. I check myself on video with no weight. Just the repetition of movement has increased my mobility and obviously stretching through my warmup sets.

Warm-up-Banded Shoulder Complex, 45 total pushups using ladder system, Dead Hang Ring Chins--1-5 ladder, 3x10 Goblet Squats- 36 lbs_


1. Neutral Grip Bar Incline Bench Press- (2x5, 1x5+)
Warmup- 10 @ 45, 8 @ 60, 5@ 75, 3@ 95, 1@ 115
2x5- 100
5+ reps- 20@100
Next week increase- +5

2.EZ Barbell Curl- (3x10-12)
2 x 12 @ 55
1x20 @ 55
Next week increase- +2.5


3. Fat Grip Close Grip Neutral Bar Bench- (2x8, 1x8+)
2 x 5 -100
5+ reps- 15@100
Next week increase- +2.5

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: 18 lbs KB
C) KB Rear Delt LATERAL RAISE: 9 Lbs KBS



my back is still really tender so waiting to do squats tonight, along with cardio portion. On Incline, i used the fat grips on all the warm up sets.

I am really trying to take my time and work on form during those warm up sets. focusing on trying to make light weights seem harder.

OH Press
-Warm up
-3x5+(5) @100 lbs

BB Row
-Warm up;
-3x5+(8) @ 160 lbs

Dead Lift
-Warm up
-supposed to do 1x5+ @ 310lbs, but after warming up to 295, didn't think it was smart. Just one of those nights and my back is too finicky to push my limits.

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Good call. I will also abandon lifts or use cautious weights if anything feels off.

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Nothing wrong with that. Usually when that happens I tell people to take about 20% off the bar and try and set a rep record or if the back feels bad...work kn bar speed with the lighter weight.

Those days happen. Last night squats was gonna be that for me as I need to get to the chiropractor. So pushed them tonight so they had their own night and I could take my time.



Tonight I did squats

162.5 3x5

Just worked bar speed and didn't push amrap cause of the ole back.

Warmup: empty bar squats, good mornings, bench press, rows

Squats: 175x3, 200x1, 190x3, 215x1, 200x3, 225x1, 215x3
Bench: 140x3, 160x1, 150x3, 170x1, 160x3, 180x1, 165x3
Weighted Chins: 4x5 15 lbs
Seated DB Shoulder Press:
4x5 45 lb DBs
SS:
EZ bar Skullcrushers:
4x10 45 lbs
DB curls: 4x5 35 lb DBs
Band Pull a Parts: 4x25 30 lb band

Bumped the weight up a little bit and shortened the rest periods. Still feeling pretty good. Think I'm getting close to being back to 100%

weight-reps-sets

Arnold Press: 50x15x3
Pull up (assisted): -50x10, -40x5, -30x4
RDL barbell: 95x15W, 135x15x2
Deadlift: 135x5W, 185x5W, 225x3W, 285x5, 225x5x3

Working up to surpass previous best of 315x5 on DL. Should hit it in a few weeks if all goes well. I'm really feeling the added volume of the lighter three sets after the heavy working set. No clue if that's ideal though.