re: Daily Strength Check-In

Arm day

Barbell curls (in the squat rack haters)
4x10@65
Seated Hammer curls 4x10@ 35lb DB
Rope cable curls 4x10@ 110
Preacher curls 4x10@ 75
Concentration curls 4x10@ 25lbs

55 yo. Today clean and jerk. 210 for a double.

Had a good leg day on Saturday, in order:

squats (main focus): all very clean, arse to grass
245x12, 265x8, 275x5x5, 245x6
want to test and exceed my previous max soon of 315 a 2 month ago. since starting squatting in January really happy with my progress.

Standing leg curls:
65x10,x10,60x11,x10

seated calf raise:
160x16,x1,x15, 150x18,x17

dumbbell hyperextension
65x12,x11,x10,x8

finished with leg press
870x5, 800x6,x5

damn my elbows as my upper body is kinda mostly maintaining until they feel better! at least lower body can gain.

quote:

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Bench: 215x8, 220x8, 220x7, 215x8
Incline DB pullovers: 65x8, 70x8, 75x8
Wide Grip Upright Rows: 80x8, 90x8x2
Seated Machine Side Raise: 90x8, 100x8, 110x8
Seated Shoulder Press: 80x8, 90x8, 100x8

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Chest workout 2A with last week’s 1A quoted for reference

Bench: 215x8, 220x8, 225x8, 230x8
Incline DB pullovers: 80x8, 85x8, 90x8
Wide Grip Upright Rows: 90x8x3
Seated Machine Side Raise: 100x8, 110x8, 120x8
Seated Shoulder Press: 100x8, 110x8, 120x8

Lifts up across the board. Will start with 225x8 in set 1 next week, Incline Pullovers will go up 5lbs each set and I’ll move to the 100 on the upright rows. Same 10lb increase in the first set for the last two.

Some guy was hoarding the 100lb bar so I just stayed with 90s on the upright rows.

Weights should go up on Wednesday for the single rep bench sets and incline DB sets.

2nd workout today.

Hit a CF workout with PCs and Hang PCs where I finished at 185 and a 6 RFT of 5 power cleans and 20 WallBalls.

Spent most of last week eating pimento cheese and drinking beer in Augusta. I am repeating week 4 of Pool Season since I didn’t do much of it last week. Did day 1 last night. This AM-

DL:
265x2, 310x2, 350x2
265x3, 310x3, 350x3
265x4, 310x4, 350x4

Wt Chin-ups- BW x3, BW x3, +5# x3, +5# x3, +10# x3, BW AMRAP x7

Heavy Alt DB Curls- 40x5, 45x5, 45x5, 50x5, 50x5

DB Hammer Curl 4x25 20#x2, 15#x2

felt really motivated to practice squat form last night so went this morning. Focus on not going heavy and watching form, try new stances. I went significantly wider on bar grip and wider on leg stance. worked out better for me.

265x11,9,9 245x 10, 9

did some light leg work after.

German Volume:

Shoulders:

Seated DB OHP:
5x10 w/ 60lb DBs

Seated Arnold Press:
5x10 w/ 60lb DBs

Seated Lat Raises:
5x15 w/ 15lb DBs (LOL)

Standing Up-Right Rows:
5x15 w/ 70lb straight bar

ETA:

Forgot to post my back workout from yesterday.

German Volume:

Back:

Lat Pull Downs
10x10 w/ 140lbs

Bent Over Barbell Rows
5x10 w/ 185lbs

DB Shrugs
5x20 w/ 70lb DBs

Seems like my training is paying off. My goal has been to be in shape for mountain hunting. Just did back to back 10+ mile days of hiking with a ~40 lb pack. Lot of elevation changes. Felt great doing it and feel fine today.

quote:

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You Cameron Hanes

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Hell no. Those 10 mile hikes took me all day lol

Deload week done, tonight:

Squats: 295 5x3+ (3)
Bench Press: 175 3x10 (10,9,7)
Box Squats: 225 3x3
High Pin Bench Press: 215 3x4

Cardio: Elliptical 1 Mile.