re: Daily Strength Check-In

Upside, squatted 365x5. Previously, I've gotten 365x3 when my 1 RM was 405. So, maybe I have a new 1RM in the tank.

Downside, my depth sucked. I was 2-3 inches high. My back also seized up hard and I almost threw up.

Bench EMOM singles. 250x3, 235x4, 225x3.

Back was really dicey, so no deads. 3 giant sets of spider bar good mornings, chest flys and 50 lb slamball chest passes.

4 giant sets of sled dragging, side planks and hollow rocks.

Doing progressive overloads for the first time and doing a four day split and as much as I miss doing it my normal way this is working.

Last week saw dumbbell presses at 75 lbs and today was 85 lbs. hoping to be at the 100s in two weeks!


DUMBBELL INCLINE PRESS
5x5 65 lbs

Bench Press Machine
5x10 120 lbs

Cable Crossover
5x10 40 lbs

FLAT DUMBBELL PRESS
5x5 75 lbs
3x5 85 lbs

DECLINE BENCH PRESS

5x5 125 lbs

Triceps

60 flights of stairs

Bench 315 x 8 for 1 set, 325 x 5 for 3
Incline Dumbbell Bench 90 x 8 for 5
Chest flys with dumbbells 40 x 10 for 4

No grown arse man chest strength here but slowly increasing.

Bench 66.25kg - 5 5 7
Deads 85kg - 10

Bodyweight 80kg ish.

Incline bench max rep sets and curls. Arms getting bigger.

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Bench 315 x 8 for 1 set, 325 x 5 for 3

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This looks like my squat sets. Good lord man.

Question: Should I do deadlifts earlier in the week since it takes more of a toll than squats? I feel like if I put squats on Friday and deads on Tuesday, I might have more productivity on deads day. I feel like it easier for me to grind out squats than deads at the end of the week. Or maybe I’m a pussy. Who knows?

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I feel like it easier for me to grind out squats than deads at the end of the week.

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This is what I do. Squats usually on Tuesday and deadlifts on Friday. 2-3 days between is plenty for recovery IMO

I do strength squats and deads on Tuesday and Friday, respectively. I’ve just always heard you need 2 days of recovery from some heavy squats or deads, so that’s the only reason for that spacing.

I honestly can’t say whether it would help to do so deads first or vice versa, but I feel like it definitely can’t hurt either and it’s more a matter of personal preference.

I’ve always done my squats first though. Not sure if any of this really helps

shite workout this morning. Probably because I woke up at 2:30 and just couldn’t go back to sleep.

Squats: 320 3x3; 302.5 1x5 (failed in the hole on 6)
Speed squats: 250 2x3
Bench Squat: 225 2x12
Romanian deads: 225 2x12
Calves

Power Cleans 155-3x1
Squats-255x5/295x5/335x5+
Box Step-ups 110-3x10
Calf Raises 5x10
Reverse Hypers 3x10
Oblique side raises 3x10

4 rounds of slamming my meat hooks into a heavy bag for conditioning.