re: Daily Strength Check-In

Had to conserve time so supersetted Squat and Bench

Squat - 195# x2, 230# x2, 245# x2, 265# x2, 265# x2
Bench - 150# x5, 175# x5, 185# x5, 200# x5, 200# x5, 155# x10

DB Pullovers 90# 4x5

A1. Dips 3x10, 1xAMRAP (16)
A2. Tricep kickbacks 3x10 20#

B1. Front Raise 8# 2x20
B2. Lateral Raise 8# 2x20

Feeling like I was hit by a truck today. 171 lbs.

Neutral grip pull ups

4 sets, 10, 8 8, 6 on the reps. 45 lb plate hanging from belt.

Hammer curls and preacher curls. 4 sets each.

Walked 1 mile.

OHP 3 x 10 - 105 (Kabuki bar)
Superset x 3
-Lat pull downs 120 x 15
-Cable rows 120 x 15
Superset x 3
-Machine dips 2 plates x 15
-Reverse flies 80 x 15
Yoke walk to Log C&J (5 strict presses)
-210/105
-270/105
-310/125
-350/145
-400/155 (3 reps)

This mornings session. I’m pounding down some beef and rice right now. This high volume block makes me HUNGRY.

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

SUPERSET
Deadlift (Barbell)
Set 1: 210 lbs × 5
Set 2: 240 lbs × 5
Set 3: 260 lbs × 5
Set 4: 280 lbs × 5
Set 5: 280 lbs × 5
Pullover (Dumbbell)
Set 1: 50 lbs × 5
Set 2: 50 lbs × 5
Set 3: 50 lbs × 5
Set 4: 50 lbs × 5
Set 5: 50 lbs × 5

SUPERSET
Overhead Press (Barbell)
Set 1: 45 lbs × 8 [Warm-up]
Set 2: 95 lbs × 5
Set 3: 95 lbs × 5
Set 4: 95 lbs × 5
Set 5: 95 lbs × 5
Set 6: 95 lbs × 5
Bent Over One Arm Row (Dumbbell)
Set 1: 50 lbs × 5
Set 2: 50 lbs × 5
Set 3: 50 lbs × 5
Set 4: 50 lbs × 5
Set 5: 50 lbs × 5

SUPERSET
Front Squat (Barbell)
Set 1: 180 lbs × 5
Set 2: 195 lbs × 5
Set 3: 210 lbs × 5
Set 4: 210 lbs × 5
Set 5: 210 lbs × 5
Bench Press - Close Grip (Barbell)
Set 1: 115 lbs × 5
Set 2: 115 lbs × 5
Set 3: 115 lbs × 5
Set 4: 115 lbs × 5
Set 5: 115 lbs × 5

Shrug (Barbell)
Set 1: 185 lbs × 10
Set 2: 185 lbs × 10

Getting stronger, still making patient gains, sticking with the plan (week 4 Greyskull LP Aesthetic template):

30° Incline Bench Press
45 1x10
65 1x5
85 1x5
112.5 2x5, 1x10

EZ Bar Curls
55 1x10, 1x12

Close Grip Bench
117.5 2x5, 1x8

DB Side Lateral Raise/Face Pulls super set
8 2x12/50 2x12

Decline Situps (weighted)
25 5x20

Push ups
6x30 (spread throughout day)

Pull ups
6x10 (spread throughout day, 2 ea. grip - maybe time to try the weight belt out?)

Squat 165#x5, 195#x3, 230#x3, 265# (80%) 8x2

DB Row 80#x5, 90#x5, 90#x5, 90#x5, 70#x10, 70#x10

BB 21s 45#, 50#, 55#, 55#

BB Shrug 135# 3x10, 155#x10
DB Upright Row 15# 3x25

Lots of supersets to get this done in a reasonable amount of time. Probably should’ve gone heavier on a few of these, like 21s and shrugs

Tonight

Comp Bench: 230x1 and 205 6x3+ (3)
Squats: 230 3x10
Incline BP: 155 3x6
Seated Leg Press: 240 3x8

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

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

SUPERSET
Squat (Barbell)
Set 1: 165 lbs × 8
Set 2: 180 lbs × 8
Set 3: 195 lbs × 8
Set 4: 210 lbs × 8
Set 5: 210 lbs × 8
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
Bench Press (Barbell)
Set 1: 130 lbs × 8
Set 2: 140 lbs × 8
Set 3: 150 lbs × 8
Set 4: 165 lbs × 8
Set 5: 165 lbs × 8
Incline Row (Dumbbell)
Set 1: 50 lbs × 8
Set 2: 40 lbs × 8
Set 3: 40 lbs × 8
Set 4: 40 lbs × 8
Set 5: 40 lbs × 8

SUPERSET
Romanian Deadlift (Barbell)
Set 1: 155 lbs × 8
Set 2: 155 lbs × 8
Set 3: 155 lbs × 8
Set 4: 155 lbs × 8
Set 5: 155 lbs × 8
Arnold Press (Dumbbell)
Set 1: 30 lbs × 8
Set 2: 30 lbs × 8
Set 3: 30 lbs × 8
Set 4: 30 lbs × 8
Set 5: 30 lbs × 8

Skullcrusher (Dumbbell)
Set 1: 10 lbs × 20
Set 2: 10 lbs × 20

That happened to me Wednesday.

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: 145 lb × 8
Set 5: 145 lb × 8
Set 6: 145 lb × 8

Hanging Knee Raise
Set 1: 10 reps
Set 2: 13 reps

Incline Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 75 lb × 9 [Warm-up]
Set 3: 100 lb × 8
Set 4: 100 lb × 8
Set 5: 100 lb × 11

Front Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 75 lb × 6 [Warm-up]
Set 3: 100 lb × 6
Set 4: 100 lb × 6
Set 5: 100 lb × 6

Bench Dip
Set 1: 12 reps
Set 2: 12 reps

Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 6 [Warm-up]
Set 4: 195 lb × 6
Set 5: 195 lb × 6

Workout Notes: Week 1

Yeah if you've been doing the same workout for 2 years you're not progressing or adapting anymore. Find a good program and follow it