re: Daily Strength Check-In

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This is the wildest 1000lb club distribution I’ve ever seen.

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Yeh that DL seems crazy low for a 395lb squat.

When I got in the club a few years back I think my distribution was:

Squat: 315
Dead: 385
Bench: 315

I'd love to get all my PR's to 405 but after multiple knee injuries I don't think my lower half will ever catch up. Full Johnny Bravo.

Today was Shoulders

Standing Barbell Press

Warm Up set 15 reps with 135 lbs

2 min rest

Set to failure 15 reps 175 lbs

Dumbbell Lateral Raises

Warm Up Set 15 reps 30 lbs

2 min rest

Set to failure 16 reps 35 lbs

Rear Delts on PecDeck Machine

Warm Up set 15 reps 100 lbs

2 min rest

Set to failure 20 reps 145 lbs

Cardio

35 minutes on 15% incline 3.0 speed

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Just did a meet in December. 198 lb class, age 44

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Those numbers are great for a 44 year old. Keep it up.

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Total 1206.5

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That’s awesome. My 1030 total was at a meet back in 2020, in the 82.5kg class (183lbs).

I haven’t done a meet in a few years, but I might try one when I get to the masters category. I’ll be 38 this year so only one more year. The Open class is no joke going against 20 yr olds lol.

My total right now isn’t great, I’ve been having nagging injuries for the last couple years and I have a newborn, but I feel about 80% and my lifts are getting better.

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I finally healed but don’t do anything until you’re at least 95% healed up.

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This is what I need to do. I took a month off after the baby was born, and it still flared back up the first week back. I'm too stubborn to not go like 80-85% of my 1RM and it costs me every time.

Hahaha...I get it. My DL sucks. I don't like doing them and it shows. I like hitting legs and they're getting stronger all the time. The DLs will come around now that I'm putting in some effort.

I'm 49. I lifted a lot the first half of the 90's and didn't touch a weight again until a few years ago. It started with a few dumbbells and then I started building my home gym and loving it.

I'm also a member of the "Not good at deadlift, don't like doing it" Club...well...former member. Until very recently I was not a good deadlifter, but in the past year I've finally turned a corner and now I'm pretty good at pulling weight safely and efficiently. Now, I just need to work on the "strong" part.

When I began barbell based resistance training at 14, the class I took at school used trap, or hex bars, for deadlift. That's how I learned and that was the only way I deadlifted for the short time that I forced myself to do it(1993-1996). There wasn't much technical instruction provided, but if you've ever deadlifted with a trap bar, you may know why, what else do you tell someone other than "Grab the handles and pull like hell." Well, that's all the guidance I got, so that's how I did it. Horrible, in hindsight.

I never did a conventional, straight bar, deadlift until 2012ish? So it took me approximately a decade to unlearn that old trap bar deadlift technique. For 9 of those years, without fail, every deadlift session ended with my back feeling some kind of fricked up a little bit. Not injured or hurt, just kinda tweaked or irritated. It's so nice to be done with that.

5/3/1/ - W2D2 - Deadlift
Warmed up with some RDL's
Work Sets:
#1 - 285 x 3
#2 - 325 x 3
#3 - 365 x 4 (+3 AFRAP)

Okay, now I gotta go buy some cookies.

Back in the gym yesterday after a day of rest. Starting off light for my Day B set of exercises. My number 1 rule in the gym is "Don't get hurt!" So I am going slow.

Bench Press
2x5 @ 45 pounds
1x5 @ 50
1x5 @ 60
1x5 @ 75
2x5 @ 105
2x10 @ 105

Dead Lift
2x5 @ 65
1x5 @ 80
1x5 @ 120
1x5 @ 160
1x5 @ 200

Barbell Bicep Curls
2x8 @ 45
1x10 @45

Yesterday's strength workout (1/17/2025)

Overhead Press
2x5 @ Bar (45 Pounds)
1x5 @ 55
1x5 @ 60
1x5 @ 65
2x5 @ 77.5
1x8 @ 77.5

Squat
2x5 @ Bar
1x5 @ 80
1x5 @ 125
1x5 @ 165
2x5@ 205
1x7 @ 205

Moved up 2.5 pounds for overhead press and 5 pounds for squat. Feels like I am getting back into the grove of things.

I want to find another exercise for my squat days though. Something that will help me out with my dead lifts. Not chinups though. That us just wholly discouraging right now. Open to suggestions but was thinking about seated rows.

Nippard W2D4

Prone leg curl 95x11, 12, 12

Machine leg press 395x7, 7, 8

Paused BB RDL 235x8, 8

Hip Abduction 175x10, 10, 12

Sissy Squat 3x10

Bayesian curls 80sx11, 9, 7