re: Daily Strength Check-In

Heavy squatting. Did doubles to 350 in giant sets with weighted GHR and hip thrusts. Then two backoff giant sets of front squat, dumbbell RDL and KB swings.

Some farmer's walks for strongman. I got a bad cramp in my upper abdomen/rib cage, but still got 4 sets with 250 per hand. Finished with some crush grip work, neck work and hollow rocks.

So finally able toblift anything involving lower body again.

We a little light tonight

3/2/1 wave loading working up to 265 on second wave.

Then circuit of 3 rounds
Kb front squat
DB sldl
Hip thrust- with med ball

Interval on air bike- reverse tabata 10 on/20 off

Hit another reset today. Gonna go back to trusty ol flat bench and I can’t fricking wait

Incline: 212.5x4
Squat: 260x9

I had 753 waves tonight of btn press and BTN pull down super setted. Hit 3 waves with last set of 3 on wave 3
BTN press-135*3
BTN pulldown155*3

Then did a circuit for 3 rounds
Kb press
Cable row to the face
DB lateral raise
Trx Y pulls

Not doing the interval portion this week as I am scared to put to much at one time on my knee since I'm just getting back into lower body lifts this week. I'll add to intervals next week and week after hit the full four.

OHP 157.5 x 4
Deads 395 x 8

Will do that same weight on OHP again next week. See if I can’t advance.

shite.. Move to 160x4

I would try and get 5 for a session maybe even two. If you stay at 4 though go ahead and move to 160 trying to get 4. and keep progressing at 4. After you get to 170@ 4, you can reset back to 155 and I bet you blast past that plateau.

Volume legs. 5x5 split squats supersetted with either RDL, banded RDL or GHR's. Brief calf work.

Then strongman circuit. Trap bar deads with 400 followed by suitcase farmers walk with 100 in a hand, then GHD situps.

Bench 257.5 x 5
Pause Squats 285 2x6
Bring Sally Down 65
Powe cleans 135 EMOMx8
Pendaly Rows 155 3 x 10
Pause incline bench 155 3 x 5
V bar lat pulls 3 x 8
Curls 3 x 10
Tri push downs 2 x 12

I fricking exhausted. I need sleep in the worst way. Avergaed 3 hours all week. Shout out to lsu777 for making my legs feel like they have cancer.

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How do you like BFR?

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I probably should have been more scientific and measured arm size before because I'm using it for hypertrophy.

Anecdotally, it seems to be doing good stuff for my arm size. I do a lot of strength only stuff for triceps and only light work on biceps to keep them worked enough not to tear on strongman movements. Just from looking at my arms, I do seem to be getting some size.

I'll probably ride it for a while because I'm following a simple template that adds maybe 3-4 min at the end of a workout.