re: Daily Strength Check-In

Squat -
5x - 180#, 195#, 215#
3x - 230#, 245#, 265
5x - 230#, 230#

Chest supported DB row- 45#x10, 45#x10, 60#x5, 70#x5, 70#x5, 35#x20, 35#x20

A1. DB Hammer Curl 25#x20, 25#x20, 25#x20, 20#x20
A2. Tri Extension 100# 4x20

DB Rear Delt Raise 10# 4x20

Upper chest today.

Back to 176#

Incline Dumbell Press
75’s x 12
90’s x 10 x 2
100’s x 8

Lunge (Bodyweight)
Set 1: 10 reps [Warm-up]
Set 2: 10 reps [Warm-up]
Set 3: 10 reps [Warm-up]

SUPERSET
Bulgarian Split Squat
Set 1: 95 lbs × 4
Set 2: 95 lbs × 4
Set 3: 95 lbs × 4
Set 4: 95 lbs × 4
Set 5: 95 lbs × 4
Rear Delt Flyes
Set 1: 15 lbs × 8
Set 2: 15 lbs × 8
Set 3: 15 lbs × 8
Set 4: 15 lbs × 8
Set 5: 15 lbs × 8

SUPERSET
Incline Bench Press (Dumbbell)
Set 1: 50 lbs × 8
Set 2: 50 lbs × 8
Set 3: 50 lbs × 8
Set 4: 50 lbs × 8
Set 5: 50 lbs × 8
Romanian Deadlift (Barbell)
Set 1: 165 lbs × 8
Set 2: 155 lbs × 8
Set 3: 155 lbs × 8
Set 4: 155 lbs × 8
Set 5: 155 lbs × 8

SUPERSET
Bent Over Row (Barbell)
Set 1: 115 lbs × 8
Set 2: 115 lbs × 8
Set 3: 115 lbs × 8
Set 4: 115 lbs × 8
Set 5: 115 lbs × 8
Bench Dip
Set 1: (+25 lbs) × 8
Set 2: (+25 lbs) × 8
Set 3: (+25 lbs) × 8
Set 4: (+25 lbs) × 8
Set 5: (+25 lbs) × 8

Shrug (Dumbbell)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 20

Incline Bench
45 1x10
60 1x5
80 1x5
110 2x5, 1x10

EZ Bar Curls
53.5 2x12

Close grip Bench
115 2x5m 1x10

DB side lat raise + Face Pulls super set
8 2x12
50 2x12

Squats
75 1x10
85 1x5
95 1x5
135 2x5, 1x16

Push-ups
6x25

Chin-ups
6x8 (2 sets ea. grip)

Greyskull LP Asthetics template week 3

Week turned into a deload week because my knees felt off. I’m planning to change things up in my routine. Going to add in some squat variations prior to back squats for better quad warmup, for starters. Maybe some slantboard work. Not sure what else.

I had to make it big pump Saturday instead. Haven’t done a workout like that in a while but getting a pump like that will have you walking around the house shirtless peacocking in front of the wife in no time hah

A1. Bench 110# (45%) 2x20, 125 (50%) 2x15, 135# (55%) 2x10
A2. BB Row 115#x10 135#x10, 115# 2x15, 95# 2x20

B1. DB Arnold Press 30#x10, 35# 2x10
B2. Rope Face Pulls 70# 3x20

C1. Weighted close grip pushups 10# 2x10, 25# 2x10
C2. BB Curl 65# 2x10, 70# 2x10

D1. EZ Bar Skull Crushers 35# 4x25
D2. DB Hammer curl 15# 4x25

DB Shrugs 45# 8x25

Overhead Press (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 45 lbs × 10 [Warm-up]
Set 3: 45 lbs × 10 [Warm-up]

SUPERSET
Bench Press (Barbell)
Set 1: 105 lbs × 10
Set 2: 110 lbs × 10
Set 3: 120 lbs × 10
Set 4: 125 lbs × 10
Set 5: 130 lbs × 10
Face Pull (Cable)
Set 1: 60 lbs × 10
Set 2: 60 lbs × 10
Set 3: 60 lbs × 10
Set 4: 60 lbs × 10
Set 5: 60 lbs × 10

SUPERSET
Pullover (Dumbbell)
Set 1: 40 lbs × 10
Set 2: 40 lbs × 10
Set 3: 40 lbs × 10
Set 4: 40 lbs × 10
Set 5: 40 lbs × 10
Lateral Raise (Dumbbell)
Set 1: 15 lbs × 10
Set 2: 15 lbs × 10
Set 3: 15 lbs × 10
Set 4: 15 lbs × 10
Set 5: 15 lbs × 10

SUPERSET
Squat (Barbell)
Set 1: 145 lbs × 10
Set 2: 155 lbs × 10
Set 3: 160 lbs × 10
Set 4: 160 lbs × 10
Set 5: 160 lbs × 10
Hammer Curl (Dumbbell)
Set 1: 20 lbs × 10
Set 2: 20 lbs × 10
Set 3: 20 lbs × 10
Set 4: 20 lbs × 10
Set 5: 20 lbs × 10

Bicep Curl (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 20

quote:

---

I am going to absolutely smash some maxes once this Grasshopper is done. Feeling better than I ever have even with the diet not being 100% on point.

---

now that you only have 2 weeks left...how have you liked grasshopper?

172.5 lbs

Ran 1 mile this morning. 8.5 minutes.

1 minute rest between sets. Did a few lighter sets of each for warm up prior to each lift.
Squat
10x225, 8x245, 6x275, 4x295, 2x315

Bench
8x185, 6x205, 4x235, 2x265

Deadlift
5x315
5x365
3x405
1x445

Deload(ish) week. Body told me I needed it. So did jim wendler.

Bench
225x5 235x5 255x5
5x10@ 155

Tricep pulldowns
3x10@ 120