re: Daily Strength Check-In

Last week of Grasshopper ppsa

Monday workout done.

Deadlifts
Bench
Rows
Dips

Curls + shrugs

Greyskull LP week 4 (Asthetics template)
Incline Bench
45 1x10
65 1x5
85 1x5
115 2x5, 1x10

EZ Bar Curls
55 1x10, 1x12

Close Grip Bench
120 2x5, 1x8

DB Side lateral Rases/Face Pulls (super set)
8 2x12
50 2x12

Squats
85 1x10
95 1x5
105 1x5
145 2x5, 1x15

Pull-ups
5x7, 1x10

Push-ups
5x30

Bench and squats felt great! Added front squats to routine last week and decreased sets on back squats to remove some load from knees. Working so far, but we’ll see.

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 125 lb × 8 [Warm-up]
Set 4: 150 lb × 8
Set 5: 150 lb × 8
Set 6: 150 lb × 8

Hanging Knee Raise
Set 1: 10 reps
Set 2: 15 reps

Incline Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 75 lb × 9 [Warm-up]
Set 3: 105 lb × 8
Set 4: 105 lb × 11
Set 5: 105 lb × 8

Front Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 75 lb × 6 [Warm-up]
Set 3: 95 lb × 3 [Warm-up]
Set 4: 105 lb × 6
Set 5: 105 lb × 6
Set 6: 105 lb × 6

Bench Dip
Set 1: 15 reps
Set 2: 15 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 2

I think I need to go light for a week. Feeling pretty beat up, started squatting today and after warm ups ended up on a stationary bike because I wasn't feeling it.

Tonight

OHP: 135 5x3+ (4)
Deadlifts: 285 3x10
Seated Pin Press: 125 3x5
Banded Deadlifts: 275 3x5

Felt good to be pressing a plate for reps again.

Having to go 4 days in a row instead of taking Wednesday off this week. Today was a beast

Squat -
230# (70%) x3, x4, x5
245# (75%) x2, x3, x4
265# (80%) x1, x2, x3

DB Pullovers 80# 3x5, 60# x10
Concentration curls 25# 4x10
DB RDLs 60# 4x10
DB Rear Laterals 12# 4x20

Still taking it slow on legs, working my way back up with no knee pain this time (hopefully).

Front Raise (Dumbbell)
Set 1: 35 lb × 15
Set 2: 35 lb × 15

Lateral Raise (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10

Reverse Fly (Dumbbell)
Set 1: 35 lb × 15
Set 2: 35 lb × 10

Reverse Curl (Barbell)
Set 1: 45 lb × 10
Set 2: 45 lb × 10

Pull Up (Band)
Set 1: -50 lb × 5
Set 2: -65 lb × 7

Romanian Deadlift (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 8
Set 4: 135 lb × 8

Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 5
Set 4: 225 lb × 5

Workout Notes: Week 2

Going to start posting in here to keep myself accountable.

PPSA THE MULLET - WK 1 DAY 3
3:30pm @ Home -> limited to 52.5 on DBs

1. Back Squat - 3 @ 70,75,80,85%
3x180, 3x190, 3x205, 3x215

2. Bench Press - 10 @ 55, 60, 62.5%
10x115, 10x125, 10x130

3. Sumo Deadlift - 8 @ 50, 52.5, 55%
8x155, 8x165, 8x175

4a. Band Face Pulls: 20, 20, 20
4b. DB Pullovers: 10x52.5, 10x52.5, 10x52.5

5a: Bench Dips: 10x10, 10x15, 10x20
5b: BB Curls: 10x60, 10x65, 10x65

6. DB RDLs: 15x35, 15x35, 15x35

Tonight

Deadlifts: 365 5x3+ (3)
OHP: 115 3x8
Larsen Press: 155 3x8
Lateral Raises 20 3x10
Face Pulls: 90 3x10

Deadlifts still moved slow, but I think it was fatigue catching up to me.

It’s similar to a feet up bench press, and it helps you eliminate using leg drive as a crutch.