re: Daily Strength Check-In

Getting closer to my next strongman show. I have one more week left in my power phase, then I’ll really start trying to move heavy weight. Yesterday I worked up to 370 on the yoke squat. Really felt good. I’m hoping to be solidly in the 400s by the time I get to the comp.

Soundtrack: Festival Bangers (Apple Music)

Squat - 3x215, 3x230, 3x245

Bench - 3x185, 3x215, 2x245, 4x185, 4x215, 4x245, 5x185, 5x215, 5x245

DB Pullover - 5x70, 5x80, 5x85, 10x70

Dips - 10x3, 17 (no weight, might be time to start adding)

BB Shrugs - 10x185, 10x205x2, 25x155

quote:

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Don’t think I can do sets of 15 on squat.

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It takes some time to find out what works for you with squats, with Pool Season I don't think I ever have more than 6 reps for bench, deadlift or squats.

I’ve been doing sets of 6, but I wanted to do some high rep work for a while. I may land at sets of 10 or 12.

glorious return to the gym after 2 weeks rest saturday and sunday. sucked but what the Dr ordered for my poor elbows and forearms.

Sat:
chest press
240x15, 12, 10, 10

machine fly
200x 11 11 9 9 8

dips machine
200 11 9 9 8

seated rows
200 15x4

dumb bell shrugs
85(2) 12x4

Sunday:
Squats
275x14, 295x7, 305x3, 275x6

standing hamstring curl
70x9,7 65x8 60x9 , 8

seated calf raise
170x13, 11 160x13, 11, 9

leg press
860x8, 6 810x7, 7 760x5

dumb bell hyper E
75x 12x4

DOMS for legs today are for real.

Front Squat (Barbell)
Set 1: 135 lbs × 17
Set 2: 135 lbs × 17
Set 3: 135 lbs × 17

Bent Over One Arm Row (Dumbbell)
Set 1: 50 lbs × 15
Set 2: 50 lbs × 15
Set 3: 50 lbs × 15

Good Morning (Barbell)
Set 1: 85 lbs × 18
Set 2: 85 lbs × 18
Set 3: 85 lbs × 18

Z Press (Feet apart)
Set 1: 65 lbs × 17
Set 2: 65 lbs × 17
Set 3: 65 lbs × 17
Last Set had to use rest pause

Triceps Pushdown (Cable - Straight Bar) -slow tempo
Set 1: 40 lbs × 20
Set 2: 40 lbs × 20
Set 3: 40 lbs × 20

Zercher Deadlifts off rack: 3x15 105 lbs
High pulls: 3x15 55 lbs
Floor Press: 3x15 50 lb DBs
Cheat Curls: 3x15 25 lb DBs
Back squat: 2x15 145 lbs

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

Tonight:

Bench: 235 3x1 and 225x3
Paused Squats: 225 3x6
Incline BP: 160 3x6
Tricep Extensions: 70 3x10

I want to join in on the fun baws. Been 'mirin from the sidelines for a while. Filling Out the Hoodie W1 D3:

Squats
195 x 5
210 x 5
225 x 5

Superset with Face Pulls
47.5 x 20 x 3

Bench
190 x 5
225 x 5
255 x 3 x 5

BB upright row
90 x 15 x 4

Cable overhead tri extension
50 x 25 x 4

Superset with Close grip BP
135 x 10 x 4

BB Shrugs
135 x 10 x 5

12 is still too many for squats. I start feeling lightheaded. Will drop to 10 next time. This is high rep, low weight work.

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 65 lb × 15 [Warm-up]
Set 3: 97.5 lb × 15
Set 4: 97.5 lb × 15
Set 5: 97.5 lb × 15

Hanging Knee Raise
Set 1: 20 reps
Set 2: 10 reps

Incline Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 60 lb × 15 [Warm-up]
Set 3: 77.5 lb × 15
Set 4: 77.5 lb × 15
Set 5: 77.5 lb × 15

Squat (Barbell)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 65 lb × 12 [Warm-up]
Set 3: 85 lb × 12 [Warm-up]
Set 4: 105 lb × 12
Set 5: 105 lb × 12
Set 6: 105 lb × 12

Workout Notes: Week 1 Day 3