re: Daily Strength Check-In

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Monday to Wednesday is typically a quick turnaround from squats to deads

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GSLP for fat loss programming.

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I don’t mean this to be offensive in any way, you aren’t pushing enough weight yet to really need the two days off.

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None taken. I'm a pussy. I know this and am trying to do something about it. I'm relatively confident I can do the dls today at my starting weight. I'm more worried about the squats again come Thursday. Thanks for the reply. I'll focus on the warmup and stretch routine as another poster mentioned.

Split Jerk 3x3-155
OHP 3x3-125/145/160
OHP 5x10-120
Hammer pull down 5x10
Curls 5x10
Ab wheel 5x10
20 min incline walk on treadmill

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Started trying to do Low Bar Squats. It was pretty awkward at first, but I think I got the hang of it. Gonna need to keep practicing to get the form right.

Any tips would be appreciated.

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First thought is work shoulder mobility. I got a lot of pain in my elbows until I loosened up shoulders. Now it feels much more natural and easy.

Upper back tightness is huge. You want to create tension by pulling the same way you would in a face pull. This will create the shelf to sit the bar on.

Then, it helps me to focus on driving my upper back back into the bar. You want to feel like you're trying to bend the bar over your upper back.

Low bar also lets you open your hips more. Ed Coan's "open your taint" is the best cue. Instead of initiating by breaking at the knees like high bar, simultaneously break at the knees and open your taint.

Week 1: Friday

Standing OHP: 90lb - 2x5, 1x7
Front squat: 85lb - 2x5, 1x6

Did not increase weight on the squat this workout. Need to get used to the movement and weight. Curious to see how bad the DOMS is after this one compared to Monday.

Week 2: Monday

Benchpress: 60lb - 2x5, 3x17
Squat: 90lb - 2x5, 1x6

I obviously need to increase the weight on bench. I'll go to 70 on Friday.

Worked up to
Squat 295 x5
Bench Press 190 5x5

Bicep was hurting me. Feels like it could be some tendonitis.

Started my workouts a day late due to watching them tigahs in Nola. Unfortunately, went from the top of the mountain to the bottom within 12 hrs because on our way home the person taking care of her called and said she abruptly died this morning. Been a tough day for the wife and I so I tried to take it out on the weights this PM.

BBB cycle 4, wk 2:
Squats: 225x3; 258.5x3; 290x5
Romanian DL: 190 5x10
Step back lunges: 95 3x8 (each leg)

Deadlift 315 x5
Press 5x5 105

Bench press continues to suck for some reason.

Bench: 235x3; 265x3; 297.5x2
BB Rows: 135 5x10 (going to start GVT style on these)
Z-press: 95 5x10(8)
EZ-bar curls: 75 3x10
Abs

Decided to be aggressive with my EliteFTS SS Yoke bar and worked up to 315x7. I was happy with that, especially because it's been like 2 months since I free squatted.

3 giant sets of reverse lunges, good mornings, banded stallions and sissy squats. Calves and tabata air bike to finish.