re: Daily Strength Check-In

Was sick for a couple days, but got back on track this evening.

Deadlift: 295x5; 335x3; 375x3
Olympic ring pull ups: 3x10
Front Squats: 145 5x10
Leg press: whatever 4 plates per side is 5x10
Abs
Mobility/stretching

legs
deadlift 3X10 increase weight
squats 3X10 increase weight
calf raises 3X20X20
sitting thigh pulls 3X10 increase weight
box deadlift 3X10 increase weight
sitting leg lift 5X10 increase weight drastically

OHP: 115x5; 130x3; 145x7
Incline: 160 5x10
Ez bar curls: 75 5x10

Man I started beginner prep school tonight with a few changes and I had forgotten how hard it is.

I am supersetting the main lift with chi s and doing rope bodyweight rows in the accessory circuits.

That running clock is a bitch!!

I must vent dudes. ive been going to gyms for years and in that time I've seen two or three women that knew what the frick they were doing.

Most of them frick around, break shite, make a mess, take photos and complain.

we have a whole room just for women to stretch and exercise but they'd rather do it right by the front door so the first thing you have to do is step over women playing with bouncy balls like you're entering daycare.

ninety percent of the time these women are at a gym they are sitting on a machine playing on their phone, unaware that someone actually wants to use the machine they're using wrong.

can't stand it. need a man's only gym

You sound gay and or poor

If you want to not have these problems build your own home gym

Still deloading this week. Did some light upper on Monday and light lower this morning.

Chest/Rear Delt

Bench Press (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 265 lb × 4
Set 4: 275 lb × 3
Set 5: 300 lb × 2

Rear Lateral Raise
Set 1: 60 lb × 19
Set 2: 60lb × 18
Set 3: 60 lb × 16

Incline DB Press
Set 1: 200 lb × 8
Set 2: 200 lb × 8
Set 3: 200 lb × 8
Set 4: 200 lb × 8

Rear Lateral Raise (machine)
Set 1: 100 lb × 15
Set 2: 100 lb × 15
Set 3: 100 lb × 15

Dumbbell Pullover
Set 1: 80 lb × 8
Set 2: 80 lb × 8
Set 3: 80 lb × 8

Hang Cleans 135 3x5
Bench 3x5-200/230/260+
Bench 5x10-215/185/155/125/95
Kroc Rows 5x10-95
Cable curls 3x10
Gilligan ab crunch(?) 3x5

The ab “crunch” was ten second isometrics. I forgot the proper name. Went outside and hit the heavy bag for 4 rounds. Cold air makes it hard to breathe.

Heavy legs.

Paused squats up to 355 in a superset with 97 LB KB swings.

I suck hard at box squats, so tried 4x3 off a higher box with about 150 LB of band tension and 185 on the bar. Giant sets with weighted glute ham raises and reverse hyper.

Sprints, neck and ab work, then tabata air bike to finish.