re: Daily Strength Check-In

quote:

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Back Squats
135 x 6
225 x 6
265 x 6
295 x 5
315 x 4
330 x 2
350 x 1
315 x 3
275 x 5

Lunges
3 x 6 30lb DBs

Cossack squats
2 x 7 BW

Front Squats
2 x 10 135lbs

Landmine Squats
3 x 8 90lbs

Leg Extensions
4 x F 90lbs

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And here I thought I really did something with all my squat snatches I did on Friday.

Seriously though, good on you for your leg work.

quote:

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Arkapigdiesel

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Thanks! I paid for it. My legs are still a little sore. I'm hoping to hit 4 plates in 2025 on my squats.

KB Swings
5 x 10 50lb KB

DB RDL's
5 x 10 x 40lb DB's

Box Jumps
2 x 10 18"
3 x 10 20"

Power Cleans
8 x 95lbs x 2
6 x 115lbs x 2

Deadlifts
5 x 135lbs
5 x 185lbs
5 x 205lbs x 2
5 x 215lbs

Leg Curls
15 x 45lbs
F x 90lbs x 4 (first set got 12 last set was 8)

Nippler W5D1

Bench 250x4x2, 265x1, 275x1

Meadows Lateral 35sx12, 10, 10+llp

WG Pull-ups BW-25 11, 8, 8 +llp

DB Flys 55sx12, 65sx8, 8

Elbows Out Cable Row 200x12, back hitched again so I moved to chest supported 200x10, 10

Rope Triceps Ext 90x17, 12, 10

Lat Pull Around 155sx10, 10, 10

Inc DB Curls 30sx10, 35sx10, 40sx6

DB Preacher Concentration Curls 25sx10

Hanging Leg Raises 3x10

Warmup
Dead hangs 3 x 15 sec
One arm alt DB Row 3 x 10
Rear delt flies 15lb DBs 3 x 10
Empty bar bent over row 3 x 10

Wide grip landmine rows
90 lbs x 10 x 2
135 lbs x 6 x 3
145 lbs x F

BB bent over row
95 lbs x 10
115 lbs x 8
135 lbs x 6
155 lbs x 5

Lat Pulldowns
95 lbs x 12
115 lbs x 10
140 lbs x 7 x 2

Single arm cable row
25 lbs x 10
40 lbs x 10
50 lbs x 9

Single arm DB row
50 lb DB x F x 3

BB curl-slow eccentric
65 lbs x 8
70 lbs x 8
75 lbs x 7
80 lbs x 6

EZ bar rev curl
45 lbs x 10
50 lbs x 9
55 lbs x 8

Spider curls
45 lbs x 12
55 lbs x 10
60 lbs x 8

Welp, my back apparently still isn’t ready for squats. Made it through warmups, but the body said no working sets.

Leg Ext 205x12, 12, 10 +llp

Calf Press 310x15, 12, 13

Ditched hip adduction as well, since it was tweaking my back. Not much got done today, but I’ll just hit upper body harder, and push on lower accessories until my back is stable again.

Nippler W5 D4

Back feeling slightly better today, but still laying off of squat and dl for now.

Seated Leg Curl 180x12, 11, 11 +llp

Ab Machine didn’t record info, just rehab work.

Prone Leg Curl 90x10, 12, 11 +llp

Machine Leg Press 395x6, 7, 7

Hip Abduction 170x10, 11, 13

Hip Adduction 200x10, 7

Hyperextensions BWx3x12

Warm up
3 set circuit-1 min rest between circuit
25 jumping jacks
15 pushups
10 20lb DBs one arm rows
10 20lb DBs squat clean press

BB Bench Press
8 x 135lbs
3 x 185lbs
3 x 235lbs
1 x 275lbs
1 x 280lbs 2024 PR
5 x 245lbs
8 x 225lbs
10 x 205lbs

Cable flies
10 x 45lbs
10 x 70lbs x 2
8 x 80lbs x 2

Incline pushups
3 x F

BB OHP
10 x 95lbs
10 x 115lbs
5 x 135lbs
3 x 150lbs
6 x 135lbs

Rear flies
10 x 15lb dbs
10 x 20lb dbs
8 x 30lb dbs x 2

6 way shoulder finisher
10 x 10lb dbs
F x 15lb dbs (frick! Shoulders are fatigued)

Tricep pushdowns
Handle
12 x 45lbs
10 x 60lbs
10 x 70lbs
8 x 80lbs

Skullcrushers ez bar
8 x 65lbs x 3

Christmas Eve workout

Warmup circuit
Box jumps 10 x 16", 10 x 18", 10 x 20"
KB RDL's 3 x 10 40lbs
KB Swings 3 x 10 25lbs
KB Snatch 3 x 10 15lbs
1 min rest between circuits

BB Power Clean
10 x empty bar
7 x 95lbs
7 x 115lbs
5 x 135lbs
2 min rest

Deadlifts
8 x 135lbs
8 x 185lbs
5 x 225lbs
3 x 245lbs
5 x 205lbs
3 min rest

Leg curls
15 x 90lbs
12 x 100lbs
10 x 105lbs
15 x 90lbs
2 min rest

Merry Christmas!

Nippler W6D3

High Cable Lateral 65sx10, 10, 10 +llp

Bench 225x4, 4, 4 245x1, 265x1

CS Rows 275x10, 10, 10

Paused Dips BWx12, 10, 10

Single Arm Lat Pull-in 155sx10, 10, 10

Long Rope Triceps 110x16, 12, 10 +ds

Bayesian Curls 80sx10, 8, 10