re: Daily Strength Check-In

quote:

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It's sad man. I'm the "skip leg day" poster boy right now. I gotta start wearing pants to the gym to hide my shame.

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Bro. Never. Skip. Legs.

Just teasing you. As always, peace and love to heavy lifting friends.

Heavy day, mixed results.

Added 5 more pounds to squat 5 RM, smoked it. Felt great.

Added 5 pounds on bench, would have been an all time 5 rep PR. Barely missed the 5th rep. Waited 30 seconds, did a 5th. Looking for 5 unbroken next week.

I'd missed 445x3 on DL last week as I get back into heavy deads. Hit it this week and felt like I even had a bit in the tank.

Some backoff work with stepups for quads (3x8) and light farmers walks (4x160 per hand). Bloodflow restriction grip work and done.

Them power cleans are getting up there dude. Color me impressed

Power Cleans 165x3; 185x3; 205x3
Squats 335 2x5; AMRAPx1 (6)
Bench 240 2x5; AMRAPx1 (6)
V-Bar Lat Pulls 3x10
Tricep Push Downs 3x10
Curls 3x10
OH DB Press 3x10

Felt tired this a.m. But good lift anyway.

Chest day yesterday at a way too crowded gym. Did not enjoy my time.

Flat BB Bench:
245 x 5 x 2 (Bleh)
225 x 9 (Bleh)

Close grip incline DB:
45 x 10 x 2
Wide grip incline DB:
65 x 10 x 2

45 lb weighted dips 10 x 3

Got frustrated killing time with pushups while waiting for equipment and left

Traveling today/tomorrow so gonna try to get in bi's and tri's at the hotel gym if the facilities are good enough. If not just some cardio and bodyweight stuff.

Kind of just piddle-farting around with my workouts right now, hoping to maintain. I'll be starting 5x3x1 program as soon as the doc clears me for squats and DL's (within the next month, fingers crossed)

Hope the doc clears you soon.

Just random strongman stuff.

4 supersets of farmers walk (200 per hand) and 200 lb sandbag to shoulder.
3 supersets of yoke waiters walk and 250 lb sandbag clean and hold.
Tabata intervals of sledgehammer swings.

I swear I’ve been in the gym working out the last two weeks.

Squat 200 3x8. 10 reps on last set
Bench 160 3x8. 10 reps on last set.

Went a month without lifting over Chrostmas so I’m easing back into it still. Definitely didn’t lose much over the holidays so ready to start smashing PRs soon

Chest Day

Machine Warm Up / Dynamic Stretching

Flat Barbell Bench;
135 x 12
165 x 10
185 x 8
205 x 6
225 x 4 ( x 4)
245 x 3 ( x 3)
265 x 2 ( x 2)
275 x 1
185 AMRAP

Incline Dumbell Bench (Supersetted w/ Dumbell Flys);
180 x 8 ( x 2) - 80 x 8 ( x 2)
190 x 8 ( x 2) - 90 x 8 ( x 2)
200 x 6 ( x 2) - 100 x 6 ( x 2)

Dumbell Shoulder Press;
130 x 8 ( x 2)
140 x 8 ( x 2)
150 x 8
160 x 6

And about 30 minutes of random push machines after.

God willing I’ll hit a 315 bench soon.

Power Cleans 165x3; 185x3; 205x3
Squats 340 2x5; AMRAPx1 (5)
Bench 242.5 2x5; AMRAPx1 (5)
V-Bar Lat Pulls 86kg 3x10
Tricep Push Downs 110 3x10
Curls 120 3x10
OH DB Press 55 3x10

Ugh. Glad today is over with. Today is a type of day when I wish I was a instabitch and had a couple of posse bitches to rack my weight for me. NEED STEAK.

I’m adding some warm up techniques that should help with heavy deads and squats. It’s from a guy who runs a intagram and Youtube account called Squat University.

Squat University-Youtube

I watched this last night. Looks easy enough.