re: Daily Strength Check-In

Hammer chest press 210lb 2x15 240lb 3x12
Dips 215lb 5x15
Dumbbell incline 80lb each 5x12
Dumbbell super incline 80lb each 5x12
Cable crossovers 50lb each 5x12

Deadlifts 5/3/1 - 315/365/385
Hammer OHP 3x10
Barbell Rows 155 3x10
Hip Thrusts 135 3x10
V-Bar Lat Pulls 3x10
DB Bench 80 3x10
Curls 3x10
Front Squats 150 5x5

Weighted pull ups 3x3 with 25lbs
BW dead hang pull up max set - 18 reps

KB snatch - 45lbs
KB 1 arm swing - 10 reps with 80lbs
KB turk getup - 35lbs

Dumbbell one arm upright row 50lb 5x10 each side
Shoulder press (hammer) 150lb 5x15
Cable upright row 80lb 5x10
Barbell shrugs 225lb 5x25
One arm front raise 30lb 3x10 each side
Lateral raise 30lb each 3x10
Ab crunch machine 120lb 4x30

Power Cleans 3x3 155
Pause Squats 250 3x5
Pause Bench 175 3x5
Barbell Rows 155 3x10
V-Bar Lat Pulls 3x10
DB Bench 80 3x10
Curls 3x10
RDLs 145 3x10
Reverse Hypers 3x10

quote:

---

Squats 135lb 5x10
Deadlift 225lb 5x10

---

Props for doing Squat and DL 5x10 in same workout.

5x10 is dang aerobic work

Leg press 180lb 1x15 270lb 2x15 360lb 2x15
Calf raise on leg press 180lb 1x15 270lb 2x15 360lb 2x15
ISO chest press 200lb 5x15
Shoulder shrug 225lb 5x25
One arm dumbbell upright row 50lb 5x10 each delt
ISO row 180lb 5x12

Total volume = 104975lb

Dead lift
5 @ 135
5 @ 145
3 @ 185
5 @ 225
3 @ 255
1s AMRAP 7 reps @ 285 - 2019 PR

BBB squat - 5x10 @ 160

Row - 5x10 @ 115

Lat pull down - 4x10 @ 115

Total Volume - 24,190lbs

This topic will be interesting to me I am interested in a set of forces I will just start working in this direction.

I'm not a power lifter looking to always get stronger and lift more. I'm old and want to be functional around all these youngsters at work.

It's easy to do now, it took a while. I could add some weight on some lifts, but I'm happy with what I've gained in muscle and losing fat right now. I've always topped out my weight at 225lb except for leg press. I find that's a good functional weight for everyday life.

I get my workouts done in about an hour.