re: Daily Strength Check-In

Well I did die like I said

quote:

---

I'm loving them. Just slow down and pause to take some extra breaths at the top

---

I'll give that a try. I'm just taking a single breath between reps.

Sets of 10 on squat didn’t cause me to feel lightheaded like sets of 12, so that may be the sweet spot. Bumped to four sets instead of three. Good quad pump.

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 75 lb × 15 [Warm-up]
Set 3: 100 lb × 15
Set 4: 100 lb × 15
Set 5: 100 lb × 15

Hanging Knee Raise
Set 1: 20 reps
Set 2: 11 reps

Incline Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 65 lb × 15 [Warm-up]
Set 3: 80 lb × 15
Set 4: 80 lb × 15
Set 5: 80 lb × 15

Squat (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 65 lb × 10 [Warm-up]
Set 3: 85 lb × 10 [Warm-up]
Set 4: 115 lb × 10
Set 5: 115 lb × 10
Set 6: 115 lb × 10
Set 7: 115 lb × 10

Workout Notes: W2D1

I died again

5x5 225 on bench

5 rounds
1/4 mile run
10x push up with a sand bag cross each side
10x dips
10x diamond push ups

3x10 db skullcrushers 25lbs

Can’t really call that out of shape. Good luck finding out how many lives you’ve got.

It’s a new thing I wanted to try out and I’m obviously going to have to adjust the level of difficulty as I can’t sustain this. I can do it but it takes too long.

Wanted to try and do some level of cardio in my training and some body weight stuff.

Been doing bodybuilding and powerlifting so long that I wanted to shake it up and find my passion again.

Seated Overhead Press (Barbell)
Set 1: 65 lbs × 18
Set 2: 65 lbs × 18
Set 3: 65 lbs × 18

Bench Press (Dumbbell)
Set 1: 40 lbs × 18
Set 2: 40 lbs × 18
Set 3: 40 lbs × 18

Pendlay Row (Barbell)
Set 1: 85 lbs × 15
Set 2: 85 lbs × 15
Set 3: 85 lbs × 15

Svend Press
Set 1: 30 lbs × 20
Set 2: 30 lbs × 20
Set 3: 30 lbs × 20

I’m fighting some lower back tightness, so I just did bench tonight.

Bench: 220 3x1, 225 3x1, and 230x1
Incline BP: 135 3x10
Dumbell Fly: 50 3x8

Farmers Walks: 50 LB DBs 3x50 feet
Snatch Grip High Pulls: 55 lbs 3x15
Cable Flyes: 40lbs 3x15
Incline Bench Rear Delt Flye: 10 lb DBs 3x15
Fat Girl Press: 60 lbs 3x60s
Seated DB Press: 50 lbs 1x9, 30 lbs 1x11, 20 lbs 1x12 (AMRAP with immediate AMRAP drop sets)

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

Started up 5x5 because I needed to be forced to start loading up after our second kid. After six months since birth, I was basically doing 135lb all around (squat/bench/DL) to keep things limber but not adding strength. Was missing days etc. Funny what an app can do. Month later here is where I am.

5 sets squat 205lbs
170 bench
130 row

75 OH press (started with bar due to bad shoulder issues I had coincidentally when I used to do these.
One set of 5 DL at 195

Kinda happy with myself