re: Daily Strength Check-In

Zercher Deadlifts off rack: 3x15 95 lbs
High pulls: 3x15 45 lbs
Floor Press: 3x15 50 lb DBs
Cheat Curls: 3x15 25 lb DBs
Back squat: 2x15 145 lbs

Agility Ladders (2 rounds):
Lateral shuffle
2 in 2 out
Scissor foot
Ickey shuffle

no check in, on day ten of complete out of gym rest to hopefully let me arms/elbows heal.

getting antsy and wanted to bitch. Good job everyone else.

Tonight

OHP: 135 3x5
Paused Deadlifts: 295 3x6
Seated DB OHP: Up to 60x5
Barbell Rows: 155 3x6

All these reps seem a little backwards for a program titles Maps Strong. But I'm having fun doing it. Nice pumps

Front Squat (Barbell)
Set 1: 125 lbs × 19
Set 2: 125 lbs × 19
Set 3: 125 lbs × 19

Bent Over One Arm Row (Dumbbell)
Set 1: 40 lbs × 20
Set 2: 40 lbs × 20
Set 3: 40 lbs × 20

Good Morning (Barbell)
Set 1: 75 lbs × 18
Set 2: 75 lbs × 18
Set 3: 75 lbs × 18

Z Press (legs apart)
Set 1: 55 lbs × 18
Set 2: 55 lbs × 18
Set 3: 55 lbs × 18


Triceps Pushdown (Cable - Straight Bar)
Set 1: 65 lbs × 16
Set 2: 65 lbs × 16
Set 3: 65 lbs × 16

quote:

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Holy Volume Batman

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I’m about to do the same thing. High reps, lower weight. I have no idea what I’m doing, but my knees hurt.

quote:

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but my knees hurt.

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Buy/make a sled and push/pull it for a few weeks instead of squats

quote:

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Buy/make a sled and push/pull it for a few weeks instead of squats

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I've thought about that. I have a long driveway, but it's concrete. I'd have to find something that would work well on that.

Tonight:

Sumo DLs: 315 3x6
OHP: 130 3x6 and 95x15
Lat Pulldowns: Up to 170x5
Facepulls: 100 3x10

3 days rest coming

Big Pump Friday:

SS#1
Bench Press - 10x155, 10x170, 10x185, 10x200
Chin ups - 5nw, 5nw, 5nw, 5nw (I really need to get better at these)

SS#2
BB ovhd press - 5x95, 5x115x2, 10x115
1-arm db row - 5x90, 10x90

SS#3
BB upright row - 10x95x3
DB curl and ovhd press - 10x32.5x3

SS#4
EZ bar Skullcrusher - 20x55, 20x60, 20x65
Barbell 21s - 50, 60x2

Farmers Walks: 50 LB DBs 3x50 feet
Snatch Grip High Pulls: 45 lbs 3x15
Cable Flyes: 35lbs 3x15
Incline Bench Rear Delt Flye: 10 lb DBs 3x15
Fat Girl Press: 60 lbs 3x60s
Seated DB Press: 40 lbs 1x19, 30 lbs 1x9, 20 lbs 1x10 (AMRAP with immediate AMRAP drop sets)

Agility Ladders (2 Rounds):
1 foot per box
2 feet per box
Butt Kicks
High knees