re: Daily Strength Check-In

Warmup: empty bar squats, Good Mornings, bench press, barbell rows

Squats: 165x5, 200x2, 180x5, 220x2, 195x5
Bench: 120x5, 145x2, 130x5, 160x2, 140x5
Sumo DLs: 220x3, 235x3, 255x3
Rear Delt Flyes: 3x15 10 lb DBs
SS:
Banded Tricep Ext:
4x25 35 lb band
BB reverse curls: 4x20 45 lbs
BB Shrugs: 3x20 185 lbs

Speed Squats 6 x 3 - 235
-Cambered box squats
Giant Sets x 4
-lunges 115 x 5
-single leg RDL 95 x 6
-dragon flags x 15
Conditioning - farmer carries (325), sledge hammer, keg C&J - 10 mins

This morning’s session. I really can’t wait for the cold fronts to pass.

weight-reps-sets

Flat Bench: 45x8, 95x8, 125x8, 145x8x2, 145x9 (rep record )
Incline Curls: 40x15x2, 40x7
Chest Dips: 9, 4, 4 bodyweight, slow and strict
Squats: 45x6, 95x6, 135x6, 185x3, 205x6x3

Getting deeper on squats and it's causing some hip flexor soreness. Going to build back up to a fourth set of 6 before I add more weight, but overall happy with progress.

Today

Hang clean 5x5 115 125 135 145 155
Squat 5x5 135 145 155 165 175
Military press 5x5 65 75 85 95 105

Going to go up 10 on clean and squat Wednesday. Historically I kinda plateau at my last sets being 205 clean, 265 squat, 135 military press so still a really long ways to go.

quote:

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feel like my balance and lower back are my limiting factor. legs dont tire at all. any advice welcome.

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You're working muscles that were getting a pass with the leg press. You need to let them catch up. Aside from that, just squatting more often makes a big difference for me.

quote:

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eel like my balance and lower back are my limiting factor. legs dont tire at all. any advice welcome. im more comfortable going deep into the squat now

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First, those aren't huge numbers or anything, but it's not exactly a "light" squat if you are just starting to squat. Don't be afraid to work with lighter weights until you are comfortable. Especially if you are feeling it in your lower back. I have back issues, so any back pain triggers me to evaluate what I may be doing wrong. Some muscle soreness in the back does happen from time to time, but it's rare.

Second, be sure you are going deep into the squat correctly. I know for me when I started really focusing on the squat starting back last September, I was going deeper than I am now to ensure I was below parallel. Then went saw a trainer I knew to double check my form. They quickly saw "butt wink" as pictured below. When I get too low, I have a bend that I can barely even realize I'm doing. Since then I specifically have to work to get as low as possible without that happening. I can get parallel, but really can't go below due to hip mobility limitations at this point. My lower back aches/pain after workouts has pretty much disappeared. I can't get as low, but I'm working on doing that correctly and slowly am getting more and more mobility.




As far as legs not tiring.....squat is more than just a leg exercise.

BW: 175lb

Squat: 135lbx10-ATG 225lbx8 275lbx6 295lbx4 315lbx2 275lbx6 225lbx8 135lbx10-ATG

Deadlift: 135lbx10 225lbx8 275lbx6 295lbx4 315lbx2

ATG Squat Clean: 135lbx3 155x3 155x3 155x3 185lbx1 205lbx1

Hang Snatch: 95lbx3 115lbx3 115lbx3 115lbx3 135lbx1

Bench: 135lbx10 185lbx5 185lbx5 185lbx5 205x3

Front Press: 95lbx10 115lbx5 115lbx5 115lbx5 125lbx3

Know what your target openers are?

Warmup: empty bar squats, RDLs, bench press

Squats: 155x5, 195x3, 165x5, 210x3
Bench: 110x5, 140x3, 120x5, 150x3
DB Pullovers: 4x5 40 lb DB
BB OH Press: 4x5 105 lbs
SS:
Bench Tricep Dips:
4x10 25 lb Plate
DB curls: 4x5 40 lb DBs
Band Pull a Parts: 4x25 35 lb band

Tonight

Bench Press: 185 3x3
Incline BP: 165 3x6
OHP: 100 4x8
Barbell Rows: 135 4x10
Pull-Ups (BW): 4x8
Skullcrushers: 45 3x20
Dumbbell Chest Fly: 20 3x20