re: Daily Strength Check-In

Gonna give you a quick tip to hit 300 this weekend.

Don't do all this:

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Warmup circuit 3 x 10
Pushups, DB bench flies, DB skullcrushers, DB rows, DB OHP

BB Bench Press
6 x 135
3 x 185 x 2
6 x 225
5 x 245
3 x 260
2 x 275
1 x 285

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....before trying a 1RM

Warmup with a barbell set, warmup shoulders (5 lbs, rotational stuff), 135 for 8-10 reps with some deep stretching at the bottom, 185 for a few reps, 225 for no more than 4 reps, 245 for 2 reps, bang out 300.

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I'm definitely getting stronger. It's not been that long ago that I could only rep 245 twice and anything higher was a 1 rep lift. Now I can rep 245 5-6 times.

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Yeh, if you’re going up in strength that quick 300 is just gonna be a checkpoint. 3 plates in no time.

Once ya get over 300 just start to be real careful with those 1RM or PR attempts. That’s big weight and flat BB bench is probably the most common injury inducing lift.

Saturday night workout

Warmup circuit 3 x 10
KB swings, KB rows, KB RDL's, KB snatch
Lat pulldown 10 x 45 1set

Lat pulldowns
10 x 90 x 2
10 x 102.5
8 x 115
7 x 125
6 x 125

Landmine rows
12 x 70
11 x 90
7 x 115
6 x 125
4 x 135

Single arm cable rows
10 x 45
8 x 55
7 x 60
6 x 65

Bent over rows
8 x 105
8 x 115
6 x 135

BB OHP
10 x 95
6 x 115
6 x 135
4 x 145
4 x 155
4 x 165
2 x 175

Sunday workout

Warmup circuit
KB swings, KB lunges, KB good mornings

Back Squat
5 x 135
3 x 225
3 x 275
2 x 315
1 x 345
1 x 395 new PR
2 x 345
4 x 315
2 x 345

I'm not motivated tonight. I was tired, but wanted to go for my squat PR. I should have waited another day so I'd want to hit the rest of the workout. At least I hit the PR I guess.

First time back in the gym in 2025 and first time since October. 2024 I was very sporadic with my workouts and overall a very disappointing year especially after having great successes in 2023. But here I am starting over.

Yesterday's strength workout (1/13/2025)

Overhead Press
2x5 @ Bar (45 Pounds)
1x5 @ 50
1x5 @ 55
1x5 @ 60
2x5 @ 75
1x8 @ 75

Squat
2x5 @ Bar
1x5 @ 80
1x5 @ 120
1x5 @ 160
2x5@ 200
1x7 @ 200

Overhead Press seemed a tad light but I think I will progress starting from here. No need to go too fast and then hurt myself. I'm an "old" man anyway.

Squat seemed about right. I am a bit embarrassed though seeing as in 2023 My working weight was around 350.

Like I said...first day back.

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I am a bit embarrassed

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You shouldn't be. You have to start back somewhere. You hit 42 reps on squats and haven't worked out since October. I feel for you man because those legs are probably going to be mad at you tomorrow.

Thanks!

This morning:

Squats: 265 3x5
Hack Squat: 270 3x6
Leg Press: 270 3x8
Leg Curls: 110 3x8

Ran 1 mile.

Trying to get my squat back up, but I'm battling some tightness in my hamstring.

4th consecutive cycle of 5/3/1
W2D1-Press
Warm-Up Sets: 45lb x 5 x 2, 95lb x 5, 135lb x 2
Work Sets:
#1 - 165lb x 3
#2 - 190lb x 3
#3 - 210lb x 4(+3-AFRAP-As Few Reps As Possible)

Notes:
Still mercifully, minimally staying North of Vag. All I care about nowadays is consistency and adhering to my schedule.

Just hit deadlifts tonight.

Warmup 2 x 10
KB swings, KB RDL's

Deadlift
6 x 135
6 x 185
4 x 225
2 x 275
1 x 315 New PR briefly
1 x 325 New PR

No belt or straps

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1 x 325 New PR

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Wasn’t that’s what you needed for 1000 lbs?