re: Daily Strength Check-In

quote:

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I’m gonna start my meet prep next week, so I wanted to deload this week that way I’m healthy at the start of it.

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Hopefully that works for you.

I'm not competing so I don't really have too much of a timetable other than personal goals. I'm laying off squats and deadlifts and just doing upper body movements the rest of the week. I'll continue going on a long walk each day so my legs can get some work. I'll see how it feels on Monday.

Today's lifts:

Standing OHP: 170 x 1 x 1 (PR), 165 x 1 x 1, 161-163, 1 x 1, 160 x 2 x 1
Bench press: 215 x 1 x 4, 215 x 1 x 1
Chinups: 7 x 1
Grip block: 35.5 lbs (right-hand), 31 lbs (left hand) ... I should stop being lazy/cheap and get some chalk but that hasn't happened yet.

Still not doing any lower body lifts. May attempt squats and/or deadlift on Monday depending on how the hamstring is feeling.

Bench 190 x 5,3,3(bleh), dl 155x10, plug-in pullups,overhead squats, skullcrushers

Saturday: leg day. was feeling really good that morning and confident. went for some big increase from last week.

squats:
350x6 355x4 360x2 315x6

Unilateral standing leg curl
85x12 x8 75x8

seated calf raise
200x15 x11 x12 x11

leg sled/press
890x10, 8, 850x8

weighted hyperextensions
90x10x3

Sunday chest: got fatigued kind of quick this day. started strong then kioda petered off

incline chest press (machine)
270x8 260x9 x5 240x6 190x8

fly machine
245x 12 10 6 225x10

Underhanded cable raise (unilateral)
100x10x2

plus tricep work


Today: back
seated machine row
320x16 13 10 270x14

neutral grip lat pull down cable
210x10 200x10 x8 180x10

V-bar standing hip pull down cable
145x8x3

some light face pull work

Deadlifts/Biceps:

Deadlift (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 365 lb × 2
Set 6: 385 lb × 1
Set 7: 405 lb × 4

Bicep Curl (Barbell)
Set 1: 90 lb × 12
Set 2: 90 lb × 12
Set 3: 90 lb × 12

Today's lifts:

Barbell shrugs: 500 x 5 x 5
Standing OHP: 145 x 5 x 5
Chin-ups: 7 x 1

Bench 190x5,4. 175x6. Time to deload bench.
Squat 185x5,5,8
Plug-in, Tricep extension, lateral shoulder raise,hip thrust, suitcase carry

wide grip lat pull down cable
160x12 180x9 160x10x3

narrow grip midbackdelt machine
150x10x5

V-bar over head to hip pull down cable
150x10x4

minor bicep work in between back sets

Nice work G on ur PR!

Ohp 105x5,5,6, dl 160x10, plug-ins Yates row, Romanian dl, face pull, decline weighted situps.