re: Daily Strength Check-In

SQUAT Strength Test: Prepping for this "Squatober" event.

I am disappointed, I wanted more, thought I could do more.
But I have to take what I got.
After a decent warmup that included the first application of the belt with 405lbs, I attempted a single with 495lbs(also belted), and it did not feel as light as I had hoped. Not heavy, but I couldn't really blast it up out of the hole like I was hoping.

I made only 1 attempt. 520lbs, got it, felt heavy but not crushing. I just couldn't move it up smoothly and evenly the way I like, and that ultimately made me say "That's it for tonight". Still, I have to say I did better with 520 than I did with 500 three months ago. I'll need to do more technique work with weights in the 80%-90%, which has not been what I've been working on lately. I'm still not descending smoothly and at the proper rate, and the ascent is not as controlled as I'd like. Practice, practice, practice. I should be glad though, adding 20lbs to 1RM on squat is great given that I've de-prioritized strength gains for more important matters. It's not like I'm losing ground, just not progressing as quickly as I would prefer.

well finished off 9 weeks of 531. first 3 included squats but knee was hurting from a tubing incident back in july so took a 6 week break to rehab.

i did an A/B/A & b/a/b the last 6 weeks. so 3 rounds of beginner prep school essentially.

supersetted fat grip incline with chins.

supersetted fat grip press with trx rows

i would do 10 total sets, that included warm up starting with the bar. so for example it might look like this for press

week 1
1. 45x10
2. 55x9
3. 70x8
4. 85x7
5. 95x6
6. 105x5<---1st working set
7. 115x5
8. 125x5
9. 100x5<----FSL
10.100x5<----FSL

i would super set all the above as i laid out with 8 lbs in the vest the first 4 weeks, last 2 weeks did 16lbs.

I would do sets of 5 on the chins, sets of 10 on the rows. i would then walk with the vest for 2 min in warm up sets and then 3 during working to get more steps in.

results are i am much leaner at close to same bodyweight. I did some testing this week

fat grip incline- 235x2<--- got lots of work to do here. much lower than expected, not sure why, but bench to incline ratio is off cause i was 275 last i checked bench, but that was without fat grips

press- hit 170x2, 175x1 pretty easy but failed 180. got stuck about 3/4 up. need to work my tricep strength for sure. i did the cycles with fat grips but tested normal

front squat- worked up to 235x5. wasnt bad but been a while for any squating and been long time for any front squating.

chins- 15 full range dead hang with bodyweight. Not sure if this is a PR for me but if not, its damn close for sure



so path what is path forward......will be doing little greyskull lp. going to start squating and deadlifting again do gonna simple A/B 3 day a week template

Day A
•Press- 2x5,1x5+ (Start at 130 add 2.5lbs per)

•Dips- RPT- (2-4, 4-6, 6-8, 8-10, BW)

•Weighted Chin- RPT- (2-4, 4-6,6-8, max reps BW- 2x)

•Front Squat- 2x5, 1x5+ (Start at 155, add 10 lbs per)-

•Tri-set- 4 x 15
oDB Side Lateral Raise-
oPlate Raises-
oKB Reverse Shoulder Flye-

•Finisher-AMRAP 10min
oRack Pull (3 Reps)-
oKB Farmers Walk (70s) 40yds-

Day B –

•FG Incline Press- 2x5,1x5+ (Start at 165 add 5 lbs per)-

•DB Row- RPT- (2-4, 4-6, 6-8, 8-12, 12-15)-

•Close Grip Bench- RPT- (4-6, 6-8, 8-12)-

•EZ Bar Curl- RPT- (6-8, 8-12, 12-15)-

•Sumo Deadlift- 1x5+ (Start at 255, add 10 lbs per)-

•DB Side Lateral Raise 21’s (3x21)-

•Finisher- 4 Rounds
oChins w/25 Amrap-
oCG Pushup w/40 Amrap-
oKB Overhead Carry 40 yds-


plus 60min of fasted walking daily. trying to recomp over next 12-14 weeks. goal is get to 190 but gain strength. will be shooting for 300g protein daily at 1800ish calories.

quote:

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Press: 150x5

Press is where I’m really flatlining. Been working in a lot more mobility and flexibility stuff. Crossover symmetry has been great for shoulder and mid-back issues.

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ill say this....the press responds to volume. I usually recommend someone like you that is close to a BW press...when you have to reset, add 5 x 5 at 60-70%. so for like you at 150 currently if you failed to get say...160....

i would have you reset at 80-85% so 130 or 135(130 would be better). try and set rep records. after the (+) set......drop the weight down to 90 (70% of 130) and knock out 5 sets of 5. these should have a pause at the bottom and concentric should be fast AF.

next time you have to reset, do 10 sets of 5. then when you have plateau again....time to change something, i would suggest another exercise if you are wanting to stick to the LP.

quote:

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235 incline with fat grips is nothing to be ashamed of dud

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its not but its not to my standard either. thats rookie numbers, got to get that up

last night I did

•FG Incline Press- 2x5 @ 165, 1x10 @165

•DB Row- RPT- 2x8 @ 125; 1x15@90; 1x20@70

•FG Close Grip Bench- RPT- 6@185, 8@170, 12@155

•EZ Bar Curl- RPT- 8@90, 12@80, 15@70

•Sumo Deadlift- 10@235


steps so far this week-

mon- 18,679
Tue- 11,634
wed- 13,252

so overall been a great week so far. Last night didnt get home until 830 so cut out the lateral raises at the end as i needed to get some things done and in bed and a sleep by 1030.

quote:

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Highly recommend the Duffalo bar for shoulder issues

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i dont really have any other than the neutral grip bar. i dunno something about the angle of them

i have zero issues on back squat etc. dont think i would use duffalo bar for bench either.

i do plan on getting one though, prolly longhorn bar from fringe.

Attempting a 1RM bench in a 5 min window tomorrow for an event.

Hit 290 but failed 300 on Monday.

I’ll be back warmed up and probably go for 300 on the first lift. Plan is to finish my warmup at 290. Start the clock 5 minutes later and 300 attempt.

last night I did

•FG Incline Press- 2x5 @ 170, 1x10 @170@.36 m/s

•DB Row- 5x8 @ 125

•FG Close Grip Bench- RPT- 10@190, 12@180, 15@160

•EZ Bar Curl- RPT- 10@95, 12@85, 15@75

•Sumo Deadlift- 10@275

nice, welcome. thread is a little slow cause everyone is in the squatober thread.

Sunday night I hit

db sitting press- 60's- 2x5, 1x14
weighted NG chins- 40-1x5, 30-1x7, 20-1x10, BW- 1x10
Weighted dips- 70- 2x5
Front Squats- 170- 3x5

i was exhausted from being at the ball fields all weekend, between football for middle and baseball for youngest was a long weekend and i didnt get in until 7 on sunday. So was down some on dips and i put them behind chins this week. Also was using a KB for ease of use and it was hanging way down which made them harder.

Front squats i didnt push for rep max as i was just dead by that time


gonne hit my B day today.

Tried Beta Alanine as a pre today.

Felt the tingles in the Front Squats: 3x3 at 80/85/90% but not during the 22 min metcon.

Last set of FS: 275x3