re: Daily Strength Check-In

Son just had his first accidental rep pr. He misadded and hit his training max for 5 on deadlift.

man im struggling big time right now with the heat. even at 8-9 oclock its brutally hot. even 2-3 min break and im still like wtf. 4-5 exercises is about all i can do right now.

april and hell even into later may before this heat wave, i was fine. but last week has been brutal. supposed to be worse next week too.

Had a good lowback/hamstring workout. Set a PR on DL at 1 rep @355lbs. Knocked out 7 total sets.

4 sets of low back extensions on a fitness ball.

4 sets of hamstring curls with bands

Just turned 43. 6’0 189lbs
This morning:
Strict press - 140, 3 sets of 5
Deadlift - 335 x 4, couldn’t get the 5th rep

Struggling right now with whether I should even be messing with traditional deadlifts. I have a trap bar that I can do more weight on, but it’s not the same exercise and doesn’t stress my back the same way.
What’s everyone’s take on the “no deadlift” meme?

Since people are discussing it, I’m in an unconditioned garage with fans blowing, at 6am. It’s hot but manageable. I did twenty minutes on the rower yesterday at about 8am and sweated a lot but that’s a good thing.

Hit the quads again today.

Warmup
10 minutes of Stretching, jumping jacks, and mountain climbers.
Goblet squat
1 x 10 15lb kb
1 x 10 25lb kb
1 x 10 40lb kb

Front squat
1 x 8 135lbs
1 x 8 185lbs
1 x 8 225lbs
1 x 6 275lbs
1 x 6 325lbs
1 x 4 345lbs
2 x 2 365lbs New PR
1 x 7 295lbs
1 x 8 225lbs

Calf raises
4 x 30 BW

Benched 275x7 today. 165 lb BW.

First 6 reps were touch and go, last was paused and locked out. Pretty stoked.

You can probably get a single at twice yer body weight, that's damn strong for anybody.

Haven't posted in a while but have been staying consistent with workouts and walking over the summer outside 1 week of vacation in July. Typically getting 3 to 4 lifting days and 5 days of walking per week.

Today chest and triceps

Dynamic warmup (5 mins)

Incline dumbell presses
3x10 with 80lb dbs.

Slight decline dumbell press (plate under front of flat bench)
3x12 60 lb dumbells

Cable flies (decline)
3x15 slow with pauses in stretch position)

Tricep kickbacks
3x12 each arm w/25 lb dbs

Tricep push downs (cable)
3x 12 heavy with slow negatives

Farmer carries
5x40 secs w/50lb kettlebells each arm

Core complex circuit (3 rounds no rest)
30 sec plank/10 med ball side slams/30 sec alternating leg raise/touch toe at the top crunches

so still on the 531 walrus train. started 2nd cycle last night and kept TMs the same for this cycle, will go up next. here is how i am doing it

Setup- Day A-B/S Day B- D/P
week 1-A/B/A
Week 2- B/A/B

so 2 week cycles as he has setup in Beginner prep school. First cycle i did not do 1st set last.

this cycle i am adding the FSL to the upper body only.

Bench/press- 4 to 5 warm up sets starting with just the bar. I just add a set of 10 with the bar to what black iron beast spits out.

i pair bench with chins and i pair press with TRX rows. I do the warm up sets with just bodyweight

i do the working sets with the vest on.

i walk for 2 min between warm up sets and 3 min between working sets. I keep vest on during the walk and i have this timed out to walk to a certain distance on the road. So as soon as i finish the sets i put the new weight on and go for the walk. This is allowing me to grab almost 10k extra steps. Do the same during the 5 FSL sets


on squats and deads i do the same but pair with DIPS and Ring pushups. I will be adding in the extra sets for the dips and pushups at the end next cycle but will not add the fsl for S/D as its too much volume for me at my age right now. Plus right knee has been hurting when squatting

That's it though. I do the supersets and am done. works out to be 12-13 sets on the Bench/chins & Press/row sets. Next cycle it will end up being the same for the dips and pushups

starting this cycle I am going to try and do some backwards sled drags on the days off.


really enjoying the setup of this and the simplicity of it. I am at 198 but i look and feel leaner for sure.


Im progressing as follows going forward- 4 cycles and a deload so 9 weeks total. 2 cycles at same weight for B/S/P/D with the weight in the vest going up 8 lbs before the 2nd cycle of the month. so essentially the weight on the bar goes up start of the month, weight in the vest goes up the 3rd week of the month.

this allows for 6 sessions of each lift before going up in weight. Keeps a nice 3 day a week template for me.

Right now taking about 75 min plus 15 for warm up so 90 total.

ill try and keep everyone up to date on everything, hoping by spring i can meet some of the standards he has laid out in the book.