re: Daily Strength Check-In

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still hate OHP. Restricting DL weight to last squat working weight +25.

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I hated ohp, it eventually became my favorite and one of my best lifts. I'm naturally gifted to be strong in rows so that's my best but ohp isn't far behind.

Why are you restricting deadlift weight?


Finishing up last night's session, finally back in 300lbs club for trap bar deads- 300 x 5. I can do more but I am restricting the amrap sets right now because my back was hurting bad last week the day after deads. Don't think they are related but not taking the chance. I'll push it on the reset when I eventually have to do one.

I add 3 sets of dead hang chins and then a bunch of Blood flow restriction pump work for the arms. I say a bunch, more like 4 sets of curls supersetted with triceps pushups downs and then 3 more sets of band hammer curls with band over head ext. All within about 7 min with the bar bands on.

Them arms were painfully pumped.

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DL working weight was 100 lbs heavier than squat. Seems too imbalanced. Maybe I was ego lifting. I was also only doing one working set @5 on DL versus four workings sets @6 on squat, so wanted to get sets/reps in line with each other.

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i wouldnt worry too much about this, as you still want to challenge your deadlift, not just stall it.

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I’m in my 40s, so injury prevention has to be top of mind. I don’t need to be doing work in the 2-5 rep range as much as the 6-12 rep range, imo.

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this i agree with but deadlift is one i dont recommened pushing the reps too much on. just be careful.

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Hey 777 (or anyone who knows about Greyskull LP - I skipped the warmup sets on close grip bench as I was already warm - is that ok, or do I need them for volume?

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Don't need them if you are warm enough

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Should’ve flipped the order of bench and deadlift because the dead’s whipped me.

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36 reps at 75% or greater tests to do that. Remind me what program you are running?

Gonna try to start posting workouts in here again so I can keep track of my strength while on prep. I'm terrible at logging workouts. Only going to log my heavy/compound lifts.

176#

Yesterday upper/mid chest and tris.

Incline BB bench
135 x 12
155 x 10
185 x 8
205 x 7

Incline DB fly
25 x 10 x 4

EZ Curl OH Tri Extn
65 x 10 x 4

Just bench today. Knees said nope to squats.

Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 125 lb × 8 [Warm-up]
Set 4: 155 lb × 8
Set 5: 155 lb × 7
Set 6: 155 lb × 6

Workout Notes: Week 4

Had my meet day. Didn’t go as well as would have liked. Strength was there, technique wasn’t.

Squats: 320x1, 341x1 miss, 341x1 miss.
Bench: 226x1, 231x1 miss, 231x1
Deadlifts: 413x1, 435x1, 445x1 miss.

I felt stronger during my prep, just couldn’t put it together on the platform. Good news is I feel really healthy joints wise, should be a quick deload and get right back to it.

Farmer's walks today. Like, actual farmer's walk with buckets full of dirt. Didn't track reps or distance.

Chest and tris this morning, felt surprisingly good considering I was dreading the first early morning lift after DST. Hit a rep PR at 295.

178#

Flat Bench Press
245 x 10
275 x 8
295 x 6

Chest Fly Machine
90 x 10 x 4

Overhead Tri Extension EZ Curl
70 x 12 x 4

sunday leg day: first time feeling 100% after flu week before

squat
275x9 , 295x5, 295x4, 275x5, 225x9 (pretty happy with that)

standing leg curl
60lbx 11, 9 55x 10, 8, 8

seated calf raise
150x 15, 14, 130x13, 120x 15, 15

leg press
640x13, 820x6, 5, 730x6

60lb hyper extension
12, 12, 10

good day. glad to have energy back.