re: Daily Strength Check-In

Rippler 3 W8 D3

DL 8x1x325, 5x325

OHP 3x5x130, 1x175

DB pullovers 3x10x65, 75, 85

Face pulls 2x10x130, 150, 14x170

HS rows 3x10x140, 180, 200

Didn’t add additional lifts or sets today because I went on a gym bro lunch date. Really cool to lift with someone that you can hang with outside of the gym.

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I think I'm going to run PHAT again

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That's a big hell no. The hypertrophy leg day is too much really. I'll come back to it but that 4x10 is hard as hell on week 4. I'm going with 8-5-2 or bullmastiff next. Probably bullmastiff because I like using the boostcamp app

ETA: some explanation on the 4x10 being hard. The weight used is 85% of your power day from earlier in the week. It ends up being 65-70% of your 1 RM. That's not terrible, but it's the other 100 leg reps that kill you. The first version of PHAT is speed squats at 65-70% like 8 sets of 3. Pretty easy (percentage too high for speed squats but I digress).

Jump squats 6 sets 3 reps 30 pounds dumbbells (up to 30 seconds of rest in between sets)
Underhand medicine ball throws 15 reps 20 pound ball
Barbell rows (for power) 8 sets 3 reps 115
Sumo deficit deadlifts 205x5, 245x5, 280x5

Circuit sets
Single arm Z press 2 sets 10 (35 lb dumbbell)
Split squats 2 sets 10 reps 20 lb dumbbell
Atlas swing 2 sets 10 reps 20 lb dumbbell

Circuit core sets for 6 minutes
High planks with band shoulder abduction
Side plank with band rows
Wood chops with bands

Had a horrible workout this morning just nothing went right and I couldn't focus. I'm within 2 weeks of my 90 day HIT program finishing before a week off so I think its just natural progression of me being close to 'burn out' and needing that week off. Tomorrow is a rest day so hope that helps.

Back Workout

Bent over Barbell rows
12 rep warm up 145 pounds
Set to failure 185 pounds 15 reps

T bar row
12 rep warm up two 45lb plates
Set to failure three 45lb plates 18 reps

Lat pulldowns
12 rep warm up set
Set to failure (not sure of weight as every gym is different depending on brand of apparatus)

That's it. 6 total sets. Did 30 min cardio on 14.5% incline @ 3.0 speed where I accidentally knocked the 'emergency sensor' off halfway so had to restart.Overall just a miserable workout.

I’m stuck at 85% on OHP (175). I made another attempt at 180 last week, but it stalled halfway up. I kept pushing hard, but no dice. I’ll say though, trying to push through that failure seemed to give me a better pump than my previous sets.

Congrats on the milestone.

Don't post in here often, but I feel like I'm finally breaking through on lateral raises. I do Peloton strength classes, which are by no means heavy or hard lifting, but I've been consistent with it 3-4 days a week for more than a year now. Maybe I was just having a good night, but doing what amount to 3 sets of 10-12 reps I was able to get 15 lbs up with ease on all sets. Going to up that to 20 lb dumbbells next week and see how it feels. I know it is that one thing most everyone can be humbled by since they're usually smaller muscles and harder to move weight with, but it felt good to not struggle with it.

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Any way that you could get 17.5 lb weights? Going to 20 from 15 is quite the leap.

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Yeah I could. I've got fixed dumbbells in 8, 12, 15, 25, and 30, and some adjustable ones. It would just be a little uneven with what I have. I'd have to load 10 to one side and 7.5 to the other. I think the bar itself is about a pound, so loading 7.5 on each side would only go up to 16 total, so I guess it would be about 18.5 doing it that way. I always try to load even on each side, but I'll give it a shot and see if it feels too unbalanced.

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My gym has a lateral raise machine. I've found it to be way more effective than dumbbells. Probably just my form with the DB's but effective nonetheless.

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I workout at home, but besides dumbbells I have some resistance bands. I started out with those but I feel like I have a better grip and control using dumbbells. I'd love to have a cable machine and multiple attachments, but until I clear out a dedicated space in the basement I'm sticking with dumbbells.

Soflete juggernaut week 3 day 1

1. Squats 3x5 @ 90% of 5 round max= 195

2. For time:
12 deadlift @ 215, 50m Farmer carry
9 deadlift @ 215, 100m Farmer carry
6 deadlift @ 215, 150m Farmer carry
3 deadlift @ 215, 200m Farmer carry

They had accessory work but it was mobility stuff and I ran out of time for single legs airplanes