re: Daily Strength Check-In

Warm-up-
Banded Shoulder Complex,
50 pushups
Dead Hang
3x10 Goblet Squats


1. Incline Bench Press- (2x5, 1x5+)
Warmup- 10 @ 45, 8 @ 70, 5@ 85, 3@ 95

2x5 @110, 1x15@110


2. EZ Barbell Curl- (3x10-12)- 2x12 @62.5, 1x18@62.5

3.Close Grip Neutral Bar Bench- (2x8, 1x8+)- 2x8 @ 105, 1x15@105


4.Superset KB Side Lateral Raise, Front Plate Raise and KB Rear Delt Lateral Raise - (4 x 10-20)

A) KB SIDE LATERAL RAISE: 9's- 15 reps
B) Front KB RAISE: 9's- 10 reps
C) KB Rear Delt LATERAL RAISE: 13's- 15 reps



was really tired and worn out yesterday and am today despite sleeping 7+ hours. My youngest was throwing up last night so had to deal with that at 2am. Gonna knock out the deadlifts tonight and go to sleep before 9 if at all possible.

quote:

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Are you seeing any advantages in splitting your compound lifts into 2 sessions a day? Now that I have a home gym I could give it a try

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maybe a little from being fresh but honestly its just a time and energy thing for me. i dont really think its any real advantage.

if their is an advantage it does make me get out there and do a full warm up and get me moving and doing something everyday.

I do find im more likely to do the conditioing if i do my main lift the next day as im already out there doing something.

disadvantage is...i believe it slows recovery. I will prolly have to stop it eventually so i have full days to recover. atleast while im cutting like right now.

also with 3 young boys in all kinds of sports, life has a way of making me shuffle things so I try and just be flexible.

as i have gotten older i just look at it like

-perfect diet is the one i can stick to and meet my caloric/protein goals and allows me to still be social

-perfect training plan is the one where i can be flexible enough to stay consistent

i mean i hate to put it that away but as a married man with 3 boys that is almost 40.....it has to be that away if you want to be a great father and husband. its just the way things are.

Last night

DB incline 4x12 @ 55,65,75,85
DB decline 4x12 @ 55,55,65,65
Some other things I forgot

quote:

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Going to deload by 10%

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10% might be a little drastic, that's 30lbs. Considering you did this last week:

Dead Lift
-Warm up
-1x5+(6) @ 310 lbs

You probably were just fatigued. I've had days where the barbell won't budge, but then I crush it the next week. I would probably drop it by 10-15lbs and see how that feels.

Tonight

Paused Deadlifts: 295 3x6
Paused Bench: 215 3x2
Overhead Press: 95x8 115x6 135x3

quote:

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10% might be a little drastic, that's 30lbs. Considering you did this last week:

Dead Lift
-Warm up
-1x5+(6) @ 310 lbs

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Yeah, but the DL workout before that ended in a failure too. I think you're right that it's a fatigue issue, but it's recurring one. With Greysull, if I hit 10 reps, I can jump up 10 lbs for the next workout, so it may not take long to get back.

i ended up going to bed early last night and not training. of course its my week on call so have had mutiple calls that fricked up the sleep

PR in deadlifts today. 345#
Could have done 365 i think.

So right now im at 345 deads.
315x2 squats.
And 275x4 bench.

I wanna get that 1000# club before the spring.

Having a 275+ bench and a 345 deadlift is wild to me.

How much do you weigh?

Right now i weigh 192 at 5'7". Honestly, I'm not sure how much my DL will get to. Might be 405+ for one rep max. I just ran out of weights on the rack today and needed to move on to other exercises. I'm taking it slow, and im not sure how easy it is to add weight to DL one rep max since ive never done it before. Today was the first time i even attempted more than 295 on DL. Normally i lift for reps. That was before i decided i wanted the 1000#

Unfortunately my benching might take a hit bc im having problems with my left shoulder right now. Was gonna try to hit 305 this week, but i barely got 225x8 and it wasnt feeling right so im gonna wait a few weeks before trying to get 300+ on the bench.