re: Daily Strength Check-In

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I think you need some more warmup sets.

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Lol I actually do a warmup with bands before I get started. But the 4 sets of 20 reps with the empty barbell are prescribed in the program so that's what's programmed into my app. I just export from the app into TD

Tonight

Squats: 255 3x4
Bench: Up to 250x1
RDLs: 225 3x8
Incline BP: Up to 185x3

My butt came up on the bench single, gotta clean it up.

Warmup
2 x 10 6lb ball slam
1 x 10 front raise 5lb kb
1 x 10 Lateral raise 5lb kb
1 x 10 one arm bent over row 5lb kb
1 x 10 front raise 10lb kb
1 x 10 Lateral raise 10lb kb
1 x 10 one arm bent over row 10lb kb
1 x 10 one arm bent over row 15lb kb
1 x 15 standing sven press 15lb kb

Workout
Flat bench alternating arms
1 x 25 20lb DB
1 x 25 30lb DB
2 x 20 40lb DB
1 x 19 50lb DB (couldn't get # 20)

Compound set Chest pullover and Incline bench

Set 1
Pullover 1 x 15 25lb kb
Incline 1 x 20 30lb DBs
Set 2
Pullover 1 x 15 25lb kb
Incline 1 x 20 40lb DBs
Set 3
Pullover 1 x 10 40lb kb
Incline 1 x 15 50lb DBs
Set 4
Pullover 1 x 10 40lb kb
Incline 1 x 12 50lb DBs

Compound set Decline bench and low band chest fly

Set 1
Decline 1 x 25 30lb DBs
Low fly 1 x 7 30lb band
Set 2
Decline 1 x 20 40lb DBs
Low fly 1 x 7 30lb band
Set 3
Decline 1 x 15 50lb DBs
Low fly 1 x 7 30lb band

Bench Press (Barbell)
Set 1: 120 lbs × 5
Set 2: 140 lbs × 5
Set 3: 150 lbs × 5
Set 4: 170 lbs × 2
Set 5: 170 lbs × 2
Set 6: 170 lbs × 2
Set 7: 170 lbs × 2
Set 8: 170 lbs × 2

Overhead Press (Barbell)
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
Set 4: 95 lbs × 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 35 lbs × 25
Set 2: 35 lbs × 25
Set 3: 35 lbs × 25
Set 4: 35 lbs × 25

Push Up
Set 1: (+10 lbs) × 10
Set 2: (+10 lbs) × 10
Set 3: (+10 lbs) × 10
Set 4: (+10 lbs) × 10
Note: Close Grip

Barbell Roll Ups
Set 1: 55 lbs × 25
Set 2: 55 lbs × 25
Set 3: 55 lbs × 25
Set 4: 55 lbs × 25
Set 5: 55 lbs × 25

SUPERSET
Pull-a-parts
Set 1: 35 lbs × 25
Set 2: 35 lbs × 25
Set 3: 35 lbs × 25
Set 4: 35 lbs × 25
Shrug (Dumbbell)
Set 1: 40 lbs × 25
Set 2: 40 lbs × 25
Set 3: 40 lbs × 25
Set 4: 40 lbs × 25

10 minutes stretching

Warmup
Farmer's walk 20lb DBs (roughly 200 yards)
1 set walking lunges 20lb DBs
10 squat jumps

Workout
Lunges
1 x 8 50lb DBs
1 x 7 50lb DBs
1 x 6 50lb DBs
1 x 5 50lb DBs

Frick! Grabbed my 50lb DBs thinking they were my 40lb DBs. Was wondering why that first 2 sets were so hard.

DB front squats
1 x 15 20lb DBs
2 x 10 30lb DBs

Compound set Goblet squats and Bulgarian split squats
Set 1
Goblet 1 x 10 50lb DB
Bulgs 1 x 8 20lb DB
Set 2
Goblet 1 x 10 50lb DB
Bulgs 1 x 6 30lb DB
Set 3
Goblet 1 x 10 50lb DB
Bulgs 1 x 6 30lb DB

DB Leg Curls
1 x 15 30lb DB
2 x 12 40lb DB
2 x 10 50lb DB

Calf raises
4 x 30

Hot as a mofo in this garage today. I think I've drank 2 1/2 gallons of water so far today and I've still got to push mow my yard after this.

Short workout today. Just did bench press.

205 x 1 x 4, 205 x 3 x 3, 205 x 1 x 2

I seem to be stalling on the upper body lifts (standing OHP and bench press). I'll have to look at maybe working in an extra bench day to get more work with it.

Today's lifts:

Squat: 255 x 3 x 5
Deadlift: 365 x 1 x 5 (attempted 380 but it wasn't happening even for 1 rep ... but I lifted 385 last week so maybe it was just a bad day with not enough sleep)
Bench: 180 x 5 x 5

Deload week was supposed to be next week, but my knees scheduled it for this week. Just doing light work and will start something new next week.

2nd Vacation workout done

Today

Cycling: 15 mins
Seated Dumbbell Press: 30x10, 35x10, 40x10
Dumbbell Deadlifts: 50 3x10
Lat Raises: 15 3x10
Lat Pulldowns: 110x10 130x10 and 140x8

I miss a barbell.

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Glad to be back no where near 100% tho.

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Any workout is better than no workout!