re: Daily Strength Check-In

Tonight

OHP: 140 3x5 (5,4,4)
Deadlifts: 285 3x6
Bench: 120x8, 145 2x6, 170 2x5, 180 2x4, and 195 3x3

Everything felt good during lifts, but knees have been generally sore. Three more weeks of progression should put me well past current [estimated] 1RM for bench and squat.

Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 125 lb × 8 [Warm-up]
Set 4: 142.5 lb × 8
Set 5: 142.5 lb × 8
Set 6: 142.5 lb × 8

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

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: 185 lb × 3 [Warm-up]
Set 6: 200 lb × 6
Set 7: 200 lb × 6
Set 8: 200 lb × 7

Workout Notes: W5D1

been having a lot of back issues but got w4d1 of strongville in last night...somewhat. only got the first 3 lifts in cause my wife and MIL where at different parties so i had all 3 kids by myself. Oldest got sick to his stomach and was throwing up all night and other 2 wanted to get their speed work done, throwing and hitting practice in.

by the time i got in the gym it was already 830 and i give myself a hard 10pm cut off date as sleep is more important than another lift. and with the 3 rounds of the warm up, 7 sets of squats, 7 sets of bench plus the 4 sets of press... and checking on the sick one....yea i ran out of time with a quickness

gonna try and get the last 3 workouts in this week and go get anotehr inbody scan on friday morning. prolly have to hit up the chiropractor again thursday at lunch too.

100% having to wear my belt on most things right now, rolling like crazy, and stretching a ton to keep the back in line.

trying to get through october and then gonna cut back big time on deadlifts and focus more upper body with the ppsa programs.

so far i can say i absolutely love strongville...love it, just as an older guy it can be a lto of volume on the deads and squats, especially when you hit each 2x weekly.

quote:

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100% having to wear my belt on most things right now, rolling like crazy, and stretching a ton to keep the back in line.

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Reverse hypers, superman, and front squats baw. And ghd's if you have one. Get that midline right.

I only belt up when going over a certain %; usually around 85% and heavier.

I usually only wear a belt for the working sets.

Today's lifts:

Squat: 315 x 3 x 5
Deadlift: 295 x 3 x 5

Attempted to break a standing OHP PR with a heavy single of 170 (did 165 last week) but it wasn't going up. I guess I'll try again next time.

i see you guys talking about belts. ive never worn one. what exactly is the benefit?

as i keep pushing my limit up on back squats i wonder if i should start using one.

current PR is 325x8 so dont want to yet. but once i start seeing where i am getting close to 1rm is would it be worth wild?

166 lbs
Backyard workout this morning
50 reps each
box jumps
sit ups
lunges
push ups
hanging leg raises
pull ups
turkish get ups
DB push press
BW squats


Park at lunch
2 mile run, about 18 minutes

Bench145x5,5,17, squat,Yates rows 55x12s, curls 60x10s hip thrusts 45x12s

But I dropped squats today, hemorrhoids acted up too much.

A week at the beach coming up then back to it. Will try to keep up bodyweight and conditioning.