re: Daily Strength Check-In

Yesteray

164 lbs
2 mile run before work, about 17 minutes.

Chest/Back

Barbell bench press
2x10x135, 1x10x185, 1x10x205, 1x10x225, 1x6x245, 1x3x255, 1x1.5x265

Neutral grip weighted pull ups

3x10x25lbs
2x5x45 lbs

Dumbbell chest flies

Bent over DB flies

quote:

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It happens, but a drop from 15 to 9 is bizarre. Just depends on how tough that second 15 was.

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We'll see. I stopped taking creatine, so there could be some performance drop off. One bad set isn't enough to know for sure though. I was hoping to hit 135x15 before I switch back to a strength block.

Started a 12 day "minicut" yesterday and now moving to the 3rd and final phase of this program. First time in 3+ months that I've been in the 2-4 rep range so I'm not real sure what weight to start with.

I started losing depth on my 3rd set of front squats so I dropped the weight 10 pounds.

My dumbbells max out at 55 lbs so I had to go really slow and squeeze on the rows. Might need to find a substitute.

I had never done hip thrusts before so I had no idea where to start. My arse is shocked. Might need to make these a staple.

Had to use a regular DB for the circus press. I'm not as stable on the rings as I used to be but it'll come back. Also felt like I could've gone longer on the plank if I wasn't watching the timer

Front Squat (Barbell)
Set 1: 235 lbs × 2
Set 2: 235 lbs × 2
Set 3: 235 lbs × 2
Set 4: 235 lbs × 2
Set 5: 225 lbs × 2
Set 6: 225 lbs × 2

Bent Over One Arm Row (Dumbbell)
Set 1: 55 lbs × 4
Set 2: 55 lbs × 4
Set 3: 55 lbs × 4
Set 4: 55 lbs × 4
Set 5: 55 lbs × 4
Set 6: 55 lbs × 4

Hip Thrust (Barbell)
Set 1: 235 lbs × 4
Set 2: 235 lbs × 4
Set 3: 235 lbs × 4
Set 4: 235 lbs × 4
Set 5: 235 lbs × 4
Set 6: 235 lbs × 4

Circus Press
Set 1: 50 lbs × 4
Set 2: 50 lbs × 4
Set 3: 50 lbs × 4
Set 4: 50 lbs × 4
Set 5: 50 lbs × 4
Set 6: 50 lbs × 4

Ring Dips
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps
Set 5: 4 reps
Set 6: 4 reps

Plank
Set 1: 2:37 [Failure]

Today's lifts:

Squat: 245 x 3 x 5
Deadlift: 345 x 1 x 3
Bench: 185 x 3 x 5

185 ties a PR for me on bench. My goal for now is to get up to 225.

Was out late last night so slept an extra hour instead of waking up early to run.

Walked at the park for an hour at lunch.

This might be my last week of high rep work. It starts to suck after a while.

Overhead Press (Barbell)
Set 1: 60 lb × 15
Set 2: 60 lb × 15
Set 3: 60 lb × 15

Deadlift (Barbell)
Set 1: 65 lb × 12 [Warm-up]
Set 2: 95 lb × 12 [Warm-up]
Set 3: 145 lb × 12 [Warm-up]
Set 4: 175 lb × 12

Workout Notes: W7D2

Bench: 235 3x1 and 190 2x7
Paused Squats: 245 3x6
Incline BP: Up to 180x1

Incline felt heavier than usual.

Arm day..

Machine Preacher Curls: 90x8, 100x8, 110x8
DB Curls: 35x8x2
Concentration Curls: 20x8x2
EZ Bar Preacher Curls: 85x8x2
21s: 55x21x3

Seated Machine Pushdowns: 245x8, 260x8, 270x8
Seated DB Extensions: 85x8, 95x8, 100x8
Assisted PU Machine Pushdowns: 100x10, 115x10, 130x9
Machine Tricep 21s: 50x21, 70x21, 90x21

Warmup sets to open each not shown.

Held back a little on bicep work. Left wrist/elbow sucked.

The half kneeling assisted pull-up machine is a great Tricep exercise. Face away, Bring the pad down to the ground, get on 1 knee and pump out a set of Pushdowns. Tricep burn is the highest when I hit this movement.

CrossFit today.. Partner workout with everything split equally

200 DUs
20 burpees over your partner
20 KB swings 50/35
20 wall balls 20/14
20 burpees over your partner
40 KB swings 50/35
40 wall balls 20/14
20 burpees over your partner
60 KB swings 50/35
60 wall balls 20/14
200 DUs

Hot AF

19:57

Deficit Deadlift (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 365 lb × 4
Set 6: 395 lb × 3
Set 7: 415 lb × 2

Bicep Curl (Barbell)
Set 1: 70 lb × 15
Set 2: 100 lb × 6
Set 3: 110 lb × 6
Set 4: 120 lb × 5
Set 5: 90 lb × 15