re: Daily Strength Check-In

Had a work trip early last week, delayed starting FOtH W4 until Friday D1, Saturday D2 then tested positive for COVID... any baws have any recommendations on getting back in gear after testing positive?

Symptoms aren't too bad right now, but not great. Disappointed I wasn't able to get W4D3 bench in. Arms look good tho.

Man I’ll be honest…I never do the warmup. Typically just do one set of the bar, one set with 135 then dive right in.

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Man I’ll be honest…I never do the warmup. Typically just do one set of the bar, one set with 135 then dive right in.

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well im gonna be 40 in a few months, have been lifting on and off(mainly on) since i was 13, i always do the warm up but way more.

my warm up consist of the following

1) 50 broomstick dislocates
2) 25 band Y to T overhead
3) Complete crossover symmetry program
4) 25 tib raises
5) 4 sets of 10 of air squats. 2 knees over toes, 2 extremely wide low bar style
6) 2-3 sets of knees over toes lunges supersetted with glute ham raise

then i do the warmup ppsa prescribes. I supersetted the empty bar bench with 30s hangs from pullup bar.

then i did a set with 75, 95, 115 and depending on weight being used, 135 up to 185 and I do the hangs with these too


i do this though because i have had a few issues with shoulders recently and this is more rehab for that and also prevention of having knee problems. By the time im done im sweating my arse off, especially in the summer down here in the garage.

had day 2 of filling up the hoodie



Chins- 45/36/36/36
KB Pullover- 53lbs
1 arm row- 70lb kb
EX bar Curls- 80/80/80/80/50
KB Concentration curl- 18/18/13/13

tried doing the db rear laterals as cardio but was exhausted after a long day of tball and was honestly too tiht and sore to be able to do them.

i liked yesterdays workout, but not as much as day 1. I think on thursday i may up the reps and lower the weight on the chins so i have 1 heavy day and 1 lighter day. Felt weird loading up chins heavier to only do 3 but not gonna lie, im pretty sore today. those pullovers got me.

Tonight

Bench: 225x3 and 215 3x2 (paused)
Squats: 315 3x1
Incline BP: 135x10, 165x6, and 190 3x1
Bicep Curls (ez curl bar): 75 3x10

Has anyone mentioned it’s hot? Skipped accessories today.

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 65 lb × 15 [Warm-up]
Set 3: 95 lb × 15 [Warm-up]
Set 4: 115 lb × 15
Set 5: 115 lb × 15
Set 6: 115 lb × 15

Squat (Barbell)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 95 lb × 12 [Warm-up]
Set 3: 125 lb × 10 [Warm-up]
Set 4: 145 lb × 10
Set 5: 145 lb × 10
Set 6: 145 lb × 10
Set 7: 145 lb × 10

Workout Notes: W5D2

Got in early and beat the heat today.

Deadlift (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 135 lbs × 5 [Warm-up]
Set 3: 215 lbs × 10
Set 4: 215 lbs × 10
Set 5: 215 lbs × 10
Set 6: 215 lbs × 10

Incline Bench Press (Dumbbell)
Set 1: 50 lbs × 22 [Failure]
Set 2: 40 lbs × 8 [Failure]
Set 3: 30 lbs × 10 [Failure]

Step-up 15 lb DBs
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps

Hammer Curl (Dumbbell)
Set 1: 25 lbs × 9
Set 2: 25 lbs × 9
Set 3: 25 lbs × 9
Set 4: 25 lbs × 9

Yoke squat 5 x 1 - 330
Swiss bar rows
- 2 x 15 - 135
- 1 x 15 - 155
Chest supp rows
- 1 x 15 - 55
- 1 x 15 - 65
- 1 x 15 - 75
- 1 x AMRAP - 90
Fat V rows 3 x 15
- 1 x 130
- 1 x 120
- 1 x 110
Low back extensions 100# sand bag
- 3 x 15
Bicep curl circuit

Yoke squat sucks soooooo much, but a good day with it. I like doing a back workout on Saturdays.

Great workout today.

Squats: 235x5, 270x3, and 300x4
Bench Press: 200x7 (rep pr)
Front Squats: Up to 165x6
Close Grip Bench: 135x12, 155x8, and 185x4