re: Daily Strength Check-In

Warmup
3 x 15 KB swings
3 x 10 KB Sumo Squat high pull

DB Bent Over Row
1 x 10 30lb DB
1 x 10 40lb DB
2 x 10 50lb DB

Bent over row
1 x 10 40lb DB
2 x 10 50lb DB

Batwings
3 x F 15lb DB

Pullups
4 x 8

Meadow Rows
1 x 10 45lb
1 x 10 70lb
2 x 8 90lbs

Deadlifts
1 x 15 135lbs
1 x 10 185lbs
2 x 8 225lbs
1 x 4 250lbs

Pushups
3 x 15 Incline
3 x 15 Decline
2 x 10 Flat

Floor Flys
1 x 10 15# DB
1 x 10 20# DB
2 x 6 30# DB

Flat Bench
1 x 15 40# DB
4 x 10 50# DB

Incline Bench
5 x 10 50# DB

Decline Bench
2 x 15 40# DB
3 x 10 50# DB

Svend Press
4 x F 25# plates

quote:

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Yeti_Chaser

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You work out at home or at a gym? I'm debating on ordering a sled and just curious what I'd be getting in to. Would it push on my driveway and sidewalk without scuffing up the concrete?

At home. I just got it at the beginning of the summer so i havent used it a ton. I pull mine in my backyard but it's only rained here maybe 3 times since April so all my grass is dead anyway. If you care about your grass you may not want to do that.
My yard is very uneven too so it can be pretty tough to pull. Pushing it even without weight is pretty much impossible. It just digs into the dirt

I use it in the driveway sometimes but it makes a shite load of noise. Someone recommended that I pick up some scrap carpet and push it on there. Might be a good option.

I also use it for carries since I don't have a trap bar

Today's lifts:

Deadlift: 375 x 1 x 1 (PR), 255 x 1 x 5 (no straps)
Pin press: 155 x 4 x 3, 155 x 1 x 2

Chest workout the other day.

Incline DB Press: Warmups, 65x8, 75x8, 85x7
Lower Chest Hammer Strength Press: 180x10, 230x8, 250x8
Flat: 205x5, 215x5, 225x5
Some Cable Chest Press shite: 70x8, 80x8, 90x8
High Cable Flys: 20x10x2
Mid Cable Flys: 22.5x10x2
Low Cable Flys: 25x10x2

Had a tweaked shoulder that was dry needled yesterday to release the tension. Next week should be fine without issues.

Squat (Barbell)
Set 1: 95 lbs × 10 [Warm-up]
Set 2: 135 lbs × 3 [Warm-up]
Set 3: 245 lbs × 1 [Warm-up]
Set 4: 270 lbs × 2
Set 5: 275 lbs × 2
Set 6: 280 lbs × 2
Set 7: 285 lbs × 2
Set 8: 285 lbs × 2
Set 9: 290 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: 150 lbs × 3
Set 5: 150 lbs × 3
Set 6: 150 lbs × 3
Set 7: 155 lbs × 3
Set 8: 155 lbs × 3

Pendlay Row (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 95 lbs × 3 [Warm-up]
Set 3: 155 lbs × 3
Set 4: 155 lbs × 3
Set 5: 155 lbs × 3
Set 6: 160 lbs × 3
Set 7: 160 lbs × 3
Set 8: 165 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: 175 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

That concludes maps strong. I really enjoyed it - highly recommend. Taking 10 days off for a vacation

Sore knees today. No idea why. Squats felt fine though.

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: 137.5 lb × 8
Set 5: 137.5 lb × 8
Set 6: 137.5 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 × 12

Slantboard Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 75 lb × 6
Set 3: 75 lb × 6
Set 4: 75 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: 165 lb × 3 [Warm-up]
Set 5: 190 lb × 6
Set 6: 190 lb × 6
Set 7: 190 lb × 6

Workout Notes: W3D3

I'm gonna do a max test in a month but I know I'm gonna be happy with the results. I haven't maxed out since last Sept but I'm doing working sets with more weight than my maxes last year