re: Daily Strength Check-In

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Glad to be back no where near 100% tho.

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If you took a good amount of time off, trying to start back at where you were before is asking for an injury.

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Squats: 255x5, 290x3, and 325x1

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Good job. I squatted that much for the first time today.

Not a fan.

Bench Press (Barbell)
Set 1: 45 lbs × 20 [Warm-up]
Set 2: 45 lbs × 20 [Warm-up]
Set 3: 45 lbs × 20 [Warm-up]
Set 4: 45 lbs × 20 [Warm-up]
Set 5: 100 lbs × 5
Set 6: 120 lbs × 5
Set 7: 130 lbs × 10
Set 8: 130 lbs × 10
Set 9: 130 lbs × 10
Set 10: 130 lbs × 10

SUPERSET
Front Raise (Dumbbell)
Set 1: 10 lbs × 12
Set 2: 10 lbs × 12
Set 3: 10 lbs × 12
Lateral Raise (Dumbbell)
Set 1: 10 lbs × 12
Set 2: 10 lbs × 12
Set 3: 10 lbs × 12
Upright Row (Dumbbell)
Set 1: 10 lbs × 12
Set 2: 10 lbs × 12
Set 3: 10 lbs × 12
Curl>Overhead Press
Set 1: 10 lbs × 12
Set 2: 10 lbs × 12
Set 3: 10 lbs × 12

Bench Press - Close Grip (Barbell)
Set 1: 60 lbs × 21
Set 2: 60 lbs × 21
Set 3: 60 lbs × 21

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
Set 5: 35 lbs × 25

Zottman Curl (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 10 lbs × 20
Set 3: 10 lbs × 20
Set 4: 10 lbs × 20
Set 5: 10 lbs × 20

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

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Holy mother of volume.

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Looks like a lot written that way, but it's not really that much if you look at it

I’m not calling anything out, was just a lighthearted observation. I don’t think you can deny that 80 reps of anything before you even start a workout is a lot of reps. It might work wonderfully I’m not saying it’s dumb. It’s just way higher volume than I’m used to seeing ha.

The PPSA warmups certainly arent the best and sometimes I skip them entirely. I have my own band warmup that I usually do but I don't post it bc it's not programmed into my app and I'm too lazy to type it out

I don’t do the warmups either. I just do 135x10, 225x5, 275x3, then work sets. It’s been my experience, no matter how much warmup I do, I don’t feel “ready” until like the 2nd or 3rd work set

Very short workout today:

Power clean: Tons of reps at 45 and 55 (still working on technique more than adding weight)
Pin press: 160 x 3 x 3, 160 x 2 x 2, 160 x 2 x 1

Lack of sleep last night drained me for the workout today..

Strength
3x1
2 strict press
3 push press
4 split jerks

Finished at 165

18 min cap
9 rounds
4 Alt DB snatches 70/50
4 TTB
..into..
7 rounds
6 cal assault bike
6 cal row
..into..
5 rounds
8 ALT DB snatches
8 TTB
..into..
3 rounds
10 cal assault bike
10 cal row

Made it into somewhere in the 5 rounds at the cap Rx.