re: Daily Strength Check-In

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Oooh, so it might just be a confidence under the bar thing

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I think thats what it was for me. Why it took me so long to build up strength in those bench and squat, especially workout without a spotter.

Tonight:

Pendalay rows- 140- 2x5, 1x15
Trap bar deads- 250- 1x10
Single arm farmers walk 53 lbs ~1/6th mile

Things still seem really light. Haven't pushed for rep records and am still being conservative on any exercise that involves the back any at all.

Gonna hit up the chiro tomorrow. Honestly can't fricking wait

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Oooh, so it might just be a confidence under the bar thing.

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It definitely is. The first time I put 225 on my back I was nervous as hell, now I squat 315+. Reps under the bar are the only way to get over it.

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


1.Press- (2x5, 1x5+)
Warmup- 10 @ 45, 8 @ 55, 5@ 65, 3@ 75, 1@ 85
2x5 @95lbs; 5+ reps- 12@95 Next week increase- staying same weight, shooting for 15 reps

2.High Incline DB Press- (3x10-12)
Warmup- 10 @ 30’s
3 x 12 @ 45lbs Next week increase-2.5

3.Chins- (3x6-8)
7 sets of 3 working on speed out of the hang

4.Pendlay Row- (2x5, 1x5+)
2x5 @ 145 with fat grips, 15@145 no fat grips

Next week increase- +5


ill do squats and the conditioning tonight. supposed to head to chiropractor at lunch if i dont get hung up at work,.

was really kind of disappointed in the press. I was a little worn out from moving stuff out my mother in laws and i was a dumbass and accindently moved up 5 lbs instead of 2.5. Will stay at 95 until i get to where i can get 15 reps. I have been doing fat grips on all warm up sets for press, i may have to look at taking those out. doesnt sound like a big deal but it really can wear you out.

Squats 4x5 @ 275
Bench 4x8 @ 195
Deadlift 4x4 @ 310
OH press 4x7 @ 115

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I was struggling with flexing my lower back though.

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thats one of my problems right now. gonna leave a little early today and hit chiropractor.

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OH KB carries and improving posture helped get my reps up

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yea i need to start doign the cardio i have listed including the OH carries

Tonight

Squats: 315x1 325x1 and 340x1
Paused Bench: 230x1
Sling Shot Bench: 225 3x3

Gonna start my meet prep next week.

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Will be trying out new 5m knee sleeves

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Congrats on the sleeves, it'll help you add 15-20lbs on your squats minimum. What brand did you get?

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switching to sumo DL

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Good luck. I pull sumo for accessory work. I want to switch to it for my main stance, but I just don't feel comfortable enough with it yet.

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Congrats on the sleeves, it'll help you add 15-20lbs on your squats minimum. What brand did you get?

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Rogue. Really just need to gain confidence with the knees. I've never had knee problems in my life, but I get some fluid buildup after heavy squats and deads now.

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Good luck. I pull sumo for accessory work. I want to switch to it for my main stance, but I just don't feel comfortable enough with it yet.

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We'll see. I tried it with a light weight and it felt pretty good.

Ppsa Christmas bench w2/d4

Bench-
8@190 , 4 sets of 8 @210

Squat-

4 sets of 7 reps @ 205,225,245,245
Ss with ring rows

Strict shoulder press
5 sets of 5 @135

Curls grip work

10 min hard conditioning.

Tested positive for covid around 9 am after being in gym at 4am. Fever came out of nowhere. Bummed, stuck in the house for at least 5 days. Gonna do a lot of outside walking.