re: Daily Strength Check-In

quote:

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Time to mix things up with my weight/rep range and maybe do some incline bench as well.

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Comparatively speaking, your OHP doesn't look terrible. Your bench is the only thing that looks like it's way behind/struggling.

I'm not very good with programming, but if you're stalling that much on bench I would maybe swap it out for dumbbell press (flat or incline) and/or dips (weighted if you can) for a couple weeks. Also, if it's your arms giving out and not your chest/shoulders make sure your grip is wide enough. Dunno how tall you are, but I see lots of newer lifters with their grip way too close on regular BP; that's a whole different exercise.

Clean and Jerk 165 3x3
Pause Squats 230 3x5
Pause Bench 160 3x5
V-Bar Lat Pulls 3x10
Tri Pushdown 3x10
Curls 3x10
RDLs 140 3x5

Feels good man. Today’s my birthday, so I’m going get today’s calories in sushi.

Trolololoololololol

Strongman.

Farmers walks with 250 per hand. 4x 20-30 feet.
400 LB yoke walk for about 60-80 feet.
250 LB sandbag cleans over yoke bar. Sets between 2 and 5 in 3 giant sets with 60 LB sledgehammer swings and ab wheel.

Finished with tabata sledgehammer work.

Never put the 250 pounder over a shoulder height bar before. That was cool.

quote:

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Taking two days off of running has me feeling super bloated.

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Up your water intake and keep an eye in your fiber.

Log Press 3x3
Pause Hex Deads 230 2x5; AMRAPx1 (9)
Yates Rows 135 3x10
Hip Thrusts 135 3x10
Single Arm OHP 50 5x5
Chest Flies 3x10
Front Squat 3x5

Weeeeeeeeee

Squat: 95 x 5, 135 x 5, 135 x 8, 155 x 5, 155 x 5, 155 x 5
Bench Press: 45 x 5, 95 x 5, 100 x 6, 100 x 6, 100 x 6, 100 x 6
Bent Over Row: 70 x 8, 95 x 6, 95 x 6, 85 x 7, 85 x 8
Barbell Skullcrushers: 45 x 6, 45 x 8, 45 x 8, 45 x 8, 45 x 6
Barbell Curl: 40 x 8, 50 x 8, 60 x 5, 60 x 3, 50 x 5, 40 x 8
Barbell Standing Calf Raise: 115 x 10, 135 x 10, 135 x 10, 135 x 10, 205 x 10

Also did some shoulder work with dumbbells 12-15 lbs. Forward, lateral and bent over lateral to work rear delts. And some hyperextensions and declined crunches that I do every session.

Widening my grip seemed to help my bench press and worked my chest more.

Good week til yesterday!

Monday legs. Squat: 135x10, 155x8, 155x10
Tuesday chest. Bench: 225x10, 245x5, 205x13 amrap
Thursday back. Deads: 135x10, 185x6, 225x4, 225x3 and tweaked my back something fierce on the last rep. Got too lazy. Waddled around awkwardly the rest of the day ha. Feels better today though so we'll be back at it (lightly) next week.

Yesterday:

Squats: 195 1x5, 1x3 - went down to 185 for the remaining sets. Happy I got ten more pounds though for one set. See if I can do 5 sets of 5 next week.

Lunges: 3x8 with 40 pound dumbbells

Only did minimal Romanian deadlift work. They really destroyed my hamstrings last week so I just did a few reps with the 40 pound dumbbells in between lunges.

Clean and Jerk 165 3x3
Pause Squats 230 3x5
Pause Bench 160 2x5; AMRAPx1
V-Bar Lat Pulls 2x10
Tri Pushdown 2x10
EZ Curls 2x10
DB Rows 3x10
Hypers 3x10
Strict DLs 135 3x10

I’m fricking tired. I did some sets of 225 on deadlifts at the end trying to work on set up and form. I feel fustrated. I feel like I’m not doing it right.