re: Daily Strength Check-In

Pushups 2 x 15

Incline pushups
2 x 15

Decline pushups
2 x 15

Kettlebell swings
1 x 20

Decline bench DB
2 x 15 30#
2 x 15 40#
1 x 15 50#

Incline bench DB
2 x 15 40#
3 x F 50#

Flat bench DB
4 x F 50#

Hammer curls DB
1 x 15 10#
1 x 15 15#
2 x 10 20#

Revere curls DB
2 x 10 20#

Seated Incline DB curls
2 x 10 30#
1 x 6 40#

Planks
10 x 20 seconds

Leg lifts
20 x 5 second holds

Today

OHP: 130 3x6 (6, 5, 4)
Deadlifts: 315 3x6
Bench Press: 215 3x2
Elliptical: 15 mins

Saturday pull day

Neutral grip lats pull down
170x12x2, x9, 150x10

Free weight row machine
240x17, 260x16, 14, 15, 13

Preacher biceps machine
105x8, 100x7, 90x7, 80x8, 65x10

face pull and light shrug work

Sunday legs
Squats
305x8, x6 285x7, 275x7, 255x9

typical standing curls, calf raises, hyper E, and leg press after

after kind of feeling like not progressing on squats last two week i felt real good squaring up with 305 Sunday. im coming at right about 6 months of starting barbell squats and pretty happy that i think next weak I'll be at 315 with at least 6 reps when in February i couldn't do 1.

quote:

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Are rfess harder than Bulgarians?

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I thought they were the same thing. What's the difference?

164 lbs
1 mile this morning, ~9 minutes

Gym at lunch
Bench press
5x5, 255 lbs on the last set

Pull ups
4x12, was able to do a muscle up for the first time in around 6 years

Push ups
3 sets of 40

Stair step machine, 15 mintues.

Final week of Maps Strong. 12 weeks of front squats have definitely made a difference in my quads. I did this entire program in a pretty heavy surplus and I now weigh more than I ever have in my life. I've definitely gained some fat too so I'll go get an inbody at the end of the week and then I'll be back on PPSA.

Front Squat (Barbell)
Set 1: 95 lbs × 8 [Warm-up]
Set 2: 135 lbs × 3 [Warm-up]
Set 3: 185 lbs × 1 [Warm-up]
Set 4: 205 lbs × 1 [Warm-up]
Set 5: 225 lbs × 2
Set 6: 225 lbs × 2
Set 7: 225 lbs × 2
Set 8: 225 lbs × 2
Set 9: 225 lbs × 2
Set 10: 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: 300 lbs × 4
Set 2: 300 lbs × 4
Set 3: 300 lbs × 4
Set 4: 300 lbs × 4
Set 5: 300 lbs × 4
Set 6: 300 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: (+10 lbs) × 4
Set 2: (+10 lbs) × 4
Set 3: (+10 lbs) × 4
Set 4: (+10 lbs) × 4
Set 5: (+10 lbs) × 4
Set 6: (+10 lbs) × 4

Plank
Set 1: 3:06 [Failure]

quote:

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i call a rear foot elevated split squat a bulgarian too....maybe we are wrong

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I'll own my tard moment. I'm going to blame it on the heat in my garage.

Hot garage check-in…

Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 115 lb × 8 [Warm-up]
Set 4: 135 lb × 8
Set 5: 135 lb × 8
Set 6: 135 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 × 11

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: 185 lb × 6
Set 6: 185 lb × 6
Set 7: 185 lb × 6

Workout Notes: W3D1

OHP: 105 4x3
Deadlifts: 225 3x5
Seated Dumbbell Press: 35 3x10
Bent over dumbbell rows: 55 3x10
Elliptical: 15 mins

Taking a deload week, I realized yesterday its been 3 months since my last one.

W2d2 of ppsa strongville.....well frick you Aaron Ausmus!!!

So all those deadlifts tonight after all those squats from last night got to me a little. Lower back got so pumped by the time I was kn bent over barbell rows that it took everything I had to finish that superset. Couldn't do the last superset nor the "cardio"

Long hot bath with some Epson salt is 100% in order. Tomorrow night is off so gonna be spending lots of time in the hot tub tomorrow and on the foam roller.