re: Daily Strength Check-In

166 lbs this morning
1 mile run, ~7.5 minutes

Workout at the park at lunch

15 Minutes, as many circuits possible

Pushups x 20
Sit ups x 15
bodyweight squats x 20
burpees x 10
Made it 7(ish) rounds

Second circuit, same 15 minutes
dumbbells thrusters 25 lb (each hand) x 12
reverse lunges 25 lb (each hand) x 10
DB deadlift x 25 lb (each hand) x 12
leg raises x 15
made it 5 rounds

Planks, 3 sets AMTAP. Made it 2 minutes on my first, fell off fast after that.

ETA: I need to get my eating back under control. My goal was to get under 160 lbs. I hit that about 2 weeks ago and my diet kind of fell apart when celebrating.

Bench Press (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 65 lb × 6 [Warm-up]
Set 3: 95 lb × 6 [Warm-up]
Set 4: 130 lb × 8
Set 5: 130 lb × 8
Set 6: 130 lb × 8

Hammer Curl (Dumbbell)
Set 1: 10 lb × 15 [Warm-up]
Set 2: 20 lb × 15
Set 3: 20 lb × 15
Set 4: 15 lb × 13

Slantboard Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 72.5 lb × 6
Set 3: 72.5 lb × 6
Set 4: 72.5 lb × 6

Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 6 [Warm-up]
Set 4: 155 lb × 3 [Warm-up]
Set 5: 175 lb × 6
Set 6: 175 lb × 6
Set 7: 175 lb × 6

Workout Notes: W2D1

Squats:
2x5 @ 135 {warmup}
2x5 @ 185 {warmup}
1x4 @ 205
3x4 @ 225
1x1 @ 275 {felt good so wanted to say I did a heavy set}

RDLs
4x10 with 30lb DBs

Leg Press
4x10

Gym was packed so couldn’t get everything I wanted done but felt great squatting

Snatch Grip Deadlift
Set 1: 155 lbs × 15
Set 2: 155 lbs × 15

Deadlift (Barbell)
Set 1: 225 lbs × 1 [Warm-up]
Set 2: 295 lbs × 2
Set 3: 295 lbs × 2
Set 4: 305 lbs × 2
Set 5: 305 lbs × 2
Set 6: 315 lbs × 2

Bench Press (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 135 lbs × 3 [Warm-up]
Set 3: 195 lbs × 3
Set 4: 195 lbs × 3
Set 5: 195 lbs × 3
Set 6: 195 lbs × 3
Set 7: 195 lbs × 3
Set 8: 195 lbs × 3

Step-up - 25 lb DBs
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps

Bicep Curl (Dumbbell)
Set 1: 32.5 lbs × 6
Set 2: 32.5 lbs × 6
Set 3: 32.5 lbs × 6
Set 4: 32.5 lbs × 6

Trap Bar Farmers Walks: 150 LBs 5x50 feet
Snatch Grip High Pulls: 70 lbs 5x15
Cable Flyes: 45lbs 5x15
Incline Bench Rear Delt Flye: 15 lb DBs 5x15
Seated DB Press: 50 lbs 1x11, 30 lbs 1x13, 25 lbs 1x8 (AMRAP with immediate AMRAP drop sets)

Agility Ladders:
Karaoke
Salsa Hips
Slalom Jumps
Ickey Shuffle

Tonight:

Paused Bench: 205 3x4
Squats: Up to 275x1
Incline BP: 165 3x4
Cycling: 3 miles 13:00 mins

Strength wasn’t there tonight. Its been a rough couple days because I had to put my dog down, and just haven’t had an appetite. I needed the gym to keep my head straight.

Running PPSA Brickhouse, I'm just going to list the main lifts rather than the whole program since it's a paid plan.

Day 1
squats 250x8, 275x8, 295x6, 315x6
bench 255x4, 275x4, 290x4, 305x4, 305x4
Overall not very tough. I probably could've set my TM to 95% rather than 90%, but looking ahead, it'll get tougher.

Day 2
DL 310x4, 335x4, 355x4, 370x4, 370x4
DB RFESS 20lbs 5x5
I had to use light DB's to learn that RFESS movement, I looked like a new born calf trying to do that

Today's lifts:

Squat: 245 x 3 x 5
Deadlift: 360 x 1 x 4 (PR for set of 4 deadlift)
Pin press: 150 x 5 x 3

Squat (Barbell)
Set 1: 95 lbs × 10 [Warm-up]
Set 2: 135 lbs × 3 [Warm-up]
Set 3: 225 lbs × 1 [Warm-up]
Set 4: 260 lbs × 2
Set 5: 260 lbs × 2
Set 6: 260 lbs × 2
Set 7: 260 lbs × 2
Set 8: 265 lbs × 2
Set 9: 270 lbs × 2

Push Press
Set 1: 45 lbs × 8 [Warm-up]
Set 2: 115 lbs × 3 [Warm-up]
Set 3: 145 lbs × 3
Set 4: 145 lbs × 3
Set 5: 145 lbs × 3
Set 6: 145 lbs × 3
Set 7: 145 lbs × 3
Set 8: 145 lbs × 3

Pendlay Row (Barbell)
Set 1: 45 lbs × 8 [Warm-up]
Set 2: 95 lbs × 3 [Warm-up]
Set 3: 145 lbs × 3
Set 4: 145 lbs × 3
Set 5: 145 lbs × 3
Set 6: 145 lbs × 3
Set 7: 145 lbs × 3
Set 8: 155 lbs × 3

Incline Bench Press (Barbell)
Set 1: 45 lbs × 8 [Warm-up]
Set 2: 135 lbs × 1 [Warm-up]
Set 3: 170 lbs × 2
Set 4: 170 lbs × 2
Set 5: 170 lbs × 2
Set 6: 170 lbs × 2
Set 7: 170 lbs × 2
Set 8: 175 lbs × 2

Bench Press - Close Grip (Barbell)
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 135 lbs × 3
Set 4: 135 lbs × 3
Set 5: 135 lbs × 3
Set 6: 135 lbs × 3