re: Daily Strength Check-In

Worked on chest again to test the right shoulder. It still had issues so I worked on some cervical decompression last night.

Bench: Warmups, 215x5, 225x5, 235x5, 240x4, 240x3
Dips: BWx8x3 (Currently 202)
Machine Curls: Warmups, 80x8, 90x8, 100x8
Barbell Curls: 70x8x2, 80x8
Cable Concentration Curls: 20x8, 25x8x2

Working on some daily rear delt work to help with the front delt issues. Two much benching and too much daily CPU work pulls my shoulders forward which contributes to the problem.

I just ordered the Kabuki Strength Transformer Bar and Duffalo Bar fellas. Transformer bar won’t come in until December, but still pumped. Should have the Duffalo bar this month and will give y’all a review on it.

Still some soreness in right knee. Didn’t hurt during squats though, so I rolled with it. Added extra warmup just in case.

Bench Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 115 lb × 8 [Warm-up]
Set 4: 140 lb × 8
Set 5: 140 lb × 8
Set 6: 140 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 × 15

Slantboard Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 77.5 lb × 6
Set 3: 77.5 lb × 6
Set 4: 77.5 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 × 6 [Warm-up]
Set 5: 175 lb × 3 [Warm-up]
Set 6: 195 lb × 6
Set 7: 195 lb × 6
Set 8: 195 lb × 7

Workout Notes: W4D1

Today's lifts:

Squat: 315 x 3 x 5
Standing OHP: 165 x 2 x 1 (PR)
Deadlift: 290 x 3 x 5, 260 x 2 x 1 (no straps)

Earlier today::

Power cleans: 105 x 5 x 3
Bench press: 200 x 1 x 5, 200 x 1 x 4, 200 x 1 x 3

Tonight

Bench: 190x8
Paused Squats: 225 3x5
Incline BP: Up to 180x3
Curls: 40 3x8
Tricep Extension: 120x12, 140x8, 160x6

Warmed up with some stretching and about 15 minutes worth of agility drills.

Lunges
1 x 15 BW
1 x 10 20# DBs
2 x 10 30# DBs
1 x 8 40# DBs

Goblet Squats
6 x 10 50# DB

Leg Curls
1 x 10 20# DB
2 x 10 30# DB
2 x F 40# DB

Ended 1st week of gslp weak but plenty of room to improve hah. Ohp 65x5,5 18 and squat 110 5,5,10. Did vlat bar and farmer carry as plugin.

Warmup
Stretching
Flies
1 x 15 10# DBs
3 x 10 15# DBs

Superset
Chest pullover and alternating one arm DB bench press
1 x 15 15# DB
1 x 15 20# DB
2 x 10 30# DB

Flat Bench
1 x 10# 50 DBs
2 x 10# 70 DBs

Incline Bench
2 x 10 50# DBs
2 x 10 50# DBs with 20# resistance band

Triceps and shoulders are feeling a lot better. A few rest days did wonders for me.

166 lbs
2 miles, ~15.5 minutes before work

Gym at lunch
Legs
4x5x275
1x3x305

Box jumps
3x10

Glute bridges
3x10

Sprints
5 x 100 yds