re: Daily Strength Check-In

Well, I missed the 3rd bench day these last 2 weeks.

8 bench days in 3 weeks.

I’ll make sure I get all 3 in these last two weeks.

Nice handle.

Got my bench moving, I think. Worked up to a rep pr with 240 paused bench. Then 4 giant sets of 90 lb dips, trx rows, upright rows, curls and tricep floor extensions.

Then 4 runs of farmers walks with 260 per hand, 520 total. Finished with 200 lb sandbag carries supersetted with ghr situps.

Day 3 GSLP: Seated press 140x10

Worked on some back with wide grip chin-ups and Yates rows then did some shoulder isolations and face pulls

A Dorian Yates variation?

Video Clip

That video says do them overhand, some say underhand so I’m not completely sure which is technically correct I usually do overhand though

Incline bench: 187.5x10

Did some general upper body shite for 6-8 reps in sets of 3 after that.

Ugh I cannot shake this sickness. Freaking head cold is murdering me.

Flat bench for hypertrophy today:

225 x 8
225 x 6 (I got weak out of nowhere! no spotter, so i racked it)
215 x 8 x 2

Them weights gonna be in trouble when I finally feel better.

quote:

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high angle barbell row essentially.

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I've always figured the ends of the spectrum are Yates row and Pendlay row. I've always been led to believe Yates rows also allow for a lot of body momentum.

pretty much. yates is all about squeezing at the top using heavy weights and high intensity. pendaly is about strength and explosion, everything else is in between.