re: Daily Strength Check-In

Yes. I usually do singles after working sets. I am always hesitant to go from warmups (which are usually 65%x5 and 85%x3 to 5 of my working sets) to heavy singles. What’s the philosophy behind the singles before working sets ?

Something to think about for me. I’d have to work up to it. I’m never comfortable going right to 90%. I’d have to do a string of singles too get a feel for the weight.

W7 D1:

Decided to run just programmed lifts as a quasi-deload.

OHP 3x3x135

DL 3x6x225

Leg Ext 3x10x120, 130, 140

Lat pulls 3x10x130, 150, 170

DB Delts 3x10x25, 30, 35

I think I’ll stick this for the week and add the supplemental stuff back in next week.

WAY TO GO!

Milestones baby! It feels good to reach new ground.

Well I'm 2 months back in the gym now (back surgery set me back for quite a while and played more golf than I have in years last year so it cut back my gym time) after i got up to my heaviest weight ever. 6'1, 190 lbs. In shape I like to be at 182-185 with muscle, not 190 with no muscle

Haven't tried to lift heavy yet because i've needed to strengthen my core and a partially torn rotator cuff has really been hurting on shoulder and chest workouts.

Maybe this thread will add a little more accountability. My wife does CrossFit 3 times a week and traditional strgnth training once a week so she keeps me motivated.

Right now doing chest/back, arms, legs/shoulders splits. Never was a big fan of back/bis and chest/tris days because I would wear out faster. But two months in with diet, I'm down to 185 and getting my muscle back faster than expected. Strength is slowly getting there. Up 15 pounds on per dumbbell on my dumbbell bench and 40 lbs on the smith machine bench and those are two of the most painful workouts on my shoulder.

I'm forever done with deadlifts because of my back and I'm still up in the air with bar squats because the two times I've done them I've been in some serious pain for a few days after. Machines, dumbbells, and body weight leg workouts are probably what I'm going to stick too but my leg strength has been encouraging. Stretching has been very good for my back.

Ran 1.5 miles on the track before my workout Sunday at 14.5 minutes. Would like to be at 3 miles at 8 minutes per.

Overall I'm happy with my progress. Haven't taken any supplements or even post workout protein shakes, just healthy meals. Started the Amino Energy before/during my workouts last week. Never been a pre workout guy but I feel like that gives me a little boost.

W7 D3:

Back to a quasi-deload. I only added one extra accessory, stayed a touch lighter overall, and focused on slow squeezes on accessories.

DL 3x3x255, 1x2x315

OHP 3x6x115, 1x2x155

Face pulls 3x10x120, 130, 140

DB pullovers 3x10x65, 75, 80

Close grip lat pulldown 2x10x130, 1x12x130 (really slow on these. Lats took a real nice pump.)

Nice.

I wonder if plate raises might be easier on the shoulder.

I opted for barbell OHP over dumbbell. Seems like it doesn’t aggravate my shoulder as much and I can load more weight.

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*Not even sure what this would be called but basically hammer curls with 3 movements. Curl halfway up 5x, then from halfway up to full 5x, then full extension 5x. 4 sets. Not sure if that made sense

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Used to do something similar in high school that we called 7ups.

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A bodybuilding gym friend was there so we hit arms pretty hard.

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Dayum, you sure did.


Saturday I went to the wifeys crossfit gym and did one of their workouts.

10x20lb wall ball squats then sprint. Rinse and repeat as many times as possible in 8 minutes.

Two minute break.

Farmers carry w/ 50lb kettle ball and 30 second plank in between the farmers carry (which you increase in distance each round).

Very easy relative to most of their workouts, but it was a really good sweat session.

Need to go to the gym tonight but we're leaving to go out of town to go skiing Tuesday and I still haven't packed