re: Daily Strength Check-In

Power Cleans 135-5x1
Squats 145-3x5
Front Squats 120-5x10
Pause squats 120-3x5
Core work with a big yoga ball
Reverse hypers 3x10
4 rounds of heavy bag.


Don’t let those low squat numbers fool you. I’m bouncing back from an injury.

Hamstrings/Triceps

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 295 lb × 3
Set 4: 325 lb × 1
Set 5: 365 lb × 1
Set 6: 415 lb × 1 1 Rep Max PR
Set 7: 425 lb × 1 1 Rep Max PR

Dips
Set 1: 35 lb × 8 [Warm-up]
Set 2: 70 lb × 8 [Warm-up]
Set 3: 105 lb × 4
Set 4: 125 lb × 4
Set 5: 140 lb × 4
Set 6: 160 lb × 4

Seated Leg Curl (Machine)
Set 1: 160 lb × 11
Set 2: 160 lb × 11
Set 3: 160 lb × 6

Close Grip Bench Press (80 lb. Banded)
Set 1: 185 lb × 4
Set 2: 165 lb × 6
Set 3: 165 lb × 6
Set 4: 165 lb × 5

Triceps Extension
Set 1: 90 lb × 12
Set 2: 90 lb × 12
Set 3: 90 lb × 12

Double PR'ed on stiff leg deadlift. I think that last set of dips is a PR as well. If you factor in body weight that would be 400 lbs. so not too shabby. If only I could unfrick my bench and push 400.

Did my PT this morning. We figured out that my left knee has poor internal rotation. That is indicative that I have problems with stiffness in my hip joint, which put more stress on my lower back and probably caused my injury.

Different exercises with bands that help loosen up the hips. Build up the core more. Tons of glute exercises too.

Deads 145-3x5
RDLs 145-3x5
Block Pulls 145-3x5
Curls 3x10
Ab wheel 3x10

Less than a 12 hour recovery from the last workout. I’m done. Did my prescribed lift and GTFO. I’ll probably go for a weighted walk tonight to make up for no conditioning this a.m.

NSuns week 6

Bench 5/3/1+ 225 Finally hit 225 for 1 rep!!!!
Close Grip bench 140 for a lot of reps
OHP 105 3x10
EZ Barl Curls 75 3x10
Skullcrushers 85 3x8

Can’t believe I finally benched 225. I’m so hyped right now.

quote:

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Can’t believe I finally benched 225

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That’s awesome man! Definitely a big milestone.

Probably out for a few days...think I have a muscle contusion in my lower back. Why does this keep happening to me

Was playing soccer, took a shoot, had my leg swept out from under me and my back went completely parallel to the ground. All of my weight hit my lower back on the way down. Can barely move today

Bench Press worked up to
220 5 reps

Did some upper body assistance afterwards. Looking forward to taking Some rest in December to come back strong mentally and physically after New Years.