re: Daily Strength Check-In

I've noticed after 6 weeks of this high rep routine that my muscles definitely filled out some. Seems like it might be a good idea to alternate 6-8 week strength blocks (4-8 rep range) with hypertrophy blocks (10-15 rep range). Is that a common tactic?

I'm going to have to fit a "diet" block in there somewhere, because I put on five pounds or so and it isn't all muscle.

Friday, I squatted three sets of five at 245 and was able to deadlift 345 twice. I'm gonna try to see how many at 345 I can do next time.

This morning, I did Standing OHP. I wanted to do 15 @ 140 no matter how many sets it took. On Tuesday, I did 15 with 3 sets of 2 and 9 sets of 1. Today, I was able to reach 15 @ 140 with 4 sets of 3 and 2 sets of 2. So I feel like I am making progress there.

Deadlift (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 135 lbs × 5 [Warm-up]
Set 3: 225 lbs × 8
Set 4: 225 lbs × 8
Set 5: 225 lbs × 8
Set 6: 225 lbs × 8

Incline Bench Press (Dumbbell)
Set 1: 50 lbs × 21 [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

Damn son.

Today.

Deadlifts: 325 3x3
Paused Bench (3 sec): 205 4x2
Larsen Press: 165 3x6
Seated Cable Rows: 120 3x10

Seated Overhead Press (Dumbbell)
Set 1: 15 lbs × 10 [Warm-up]
Set 2: 50 lbs × 9
Set 3: 50 lbs × 9
Set 4: 50 lbs × 9
Set 5: 50 lbs × 9

Pendlay Row (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 115 lbs × 10
Set 3: 115 lbs × 10
Set 4: 115 lbs × 10
Set 5: 115 lbs × 10

Incline Bench Press (Barbell)
Set 1: 135 lbs × 10
Set 2: 135 lbs × 10
Set 3: 135 lbs × 9
Set 4: 135 lbs × 9

Bench Press - Close Grip (Barbell)
Set 1: 105 lbs × 8
Set 2: 105 lbs × 8
Set 3: 105 lbs × 8
Set 4: 105 lbs × 8

Squat:
3 reps @ 275lbs
3 reps @ 295lbs
3 sets of 3 @ 315lbs

Bench:
8 sets of 2 @ 255lbs

Deadlift:
3 sets of 8 @ 275lbs
(superset with pushups 3 sets of 20)

TRX band laying rows
1 set of 64 (was supposed to do 100 reps for time, but I was wiped out and that shite was way harder than I thought it was going to be).

162 Lbs. Can really see the weight loss in my waist and armpits. Down about 15 lb.

2 mile jog before work, 19 minutes.

Barbell Squats
10x2x185
6x1x225
6x1x255
4x1x275
1x1x315 (went pretty easy, still reluctant to go heavier)

Reverse dumbbell lunges
3x10
Box jumps
3x15
Farmer's carry
4 minutes total with 45 lb plates

Saturday lower body
BB squats
300x8, x6, 275x8, x6, 250x5 with deep pause

standing single leg curl
70x 10,9,8 60x9,8

seated calf raise
170x12, 160x14,13,13,15

dumb bell hyperextension
65x12x5

leg press
820x9 730x9x9x8

hip thrust machine (first time, awkward, not sure ill do it again)
90x8x2

Sunday:
incline chest machine (hammer strength)
270x6, 230x8,6 200x7, 180x7

fly machine
200x12,10,8 180x10,8

unilateral underhand cable raise
90x10, 10, 8 80x 11, 10

seated row
185x15x6

neutral grip lat pull down
170x9,8 150x8, 7

been strange couple weeks. 3 weeks off to let elbows heal, 2 weeks back, 2 weeks off because of covid. finally back to where i think i was a few months ago strength wise, but probably a good bit leaner.

i am right at about 1 year since i decided to really clean up a lot and double down on training. Strongest and leanest ive ever been. cant find an inbody machine to see where im at so going get a dexa soon just for fun.

Tonight

Squats: 210x5, 240x5, and 275x7
Bench: 230 3x1 and 205 3x4
Front Squats: Up to 170x5
Bicep Curls (dumbbells): 45 3x6
Tricep Pushdowns: Up to 140x8

Not sure what happened with bench.

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: 120 lb × 15 (1RM, VOL)
Set 5: 120 lb × 15
Set 6: 120 lb × 9 (WTF)

Squat (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 95 lb × 10 [Warm-up]
Set 3: 135 lb × 10 [Warm-up]
Set 4: 155 lb × 10
Set 5: 155 lb × 10
Set 6: 155 lb × 10
Set 7: 155 lb × 12 (VOL)

Workout Notes: W7D1