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Started By
Message
re: Daily Strength Check-In
Posted on 5/18/24 at 10:55 am to HVAU
Posted on 5/18/24 at 10:55 am to HVAU
quote:
This has been in the back of my mind a lot, especially on Deadlift. I haven’t hit my ceiling there, but every time the weights get a bit more heavy the fact that I’m 46 and need to be more cautious creeps in. I’m almost to the point of cutting DL from my routine, but I’d like to get to four plates first. Maybe.
I’m 44 and not giving up (hopefully) until I’m at least 50 on my quest to deadlift 500. Heaviest I’ve done to date is a set of 5 at 390. It was murder, though.
I’m a bad deadlifter, and I also attribute it to long torso, plus short arms. Or whatever reason I can never seem to extend my back at the start of a heavy deadlift.
But I keep dropping weight trying to get it right.
Squatted 365 for 3 worksets of 2 reps today. Made my inflamed patellar tendon feel better.
1
Posted on 5/18/24 at 11:10 am to Earnest_P
quote:
I’m a bad deadlifter, and I also attribute it to long torso, plus short arms. Or whatever reason I can never seem to extend my back at the start of a heavy deadlift. But I keep dropping weight trying to get it right.
The long torso is just weird for DL. When I get my back in shoulders in the right position my posterior is too low, which caused a hamstring injury in late fall. When my posterior chain is in a good position the bar swings away from my legs and my back takes too much of the load.
I want to mess with sumo to see if it’s better for my body, but that’s a whole new set of technical data to process.
I’m with you though. 50 seems like a good jumping off point, unless I end up injuring my back.
Posted on 5/20/24 at 4:58 pm to HVAU
Rippler 3 W5 D1
OHP 2x4x145, 1x5x145
DL 4x5x265
Lat pulldowns 3x10x140, 150, 160, 2x5x160
Leg Ext 3x10x140, 150, 160, 1x5x160, 1x10x160
DB Rear delta 3x10x25, 2x5x25
Fly machine rear delts 3x10x35, 2x5x35
All good today.
OHP 2x4x145, 1x5x145
DL 4x5x265
Lat pulldowns 3x10x140, 150, 160, 2x5x160
Leg Ext 3x10x140, 150, 160, 1x5x160, 1x10x160
DB Rear delta 3x10x25, 2x5x25
Fly machine rear delts 3x10x35, 2x5x35
All good today.
Posted on 5/20/24 at 7:50 pm to HVAU
Max Effort LB day
Mobility work utilizing bands and foam roller
Warm ups
3 sets 6 reps Cossack squats
Sled pulls 200 feet with 50 pounds, forward, lateral, and backwards pulls
Hamstring curls 3x15
Banded Y press 3x15
Standing banded abs 3x15
Copenhagen plank 3x15 on 24 inch box
Zercher deadlifts worked my way to 3RM at 7-8 RPE (135, 155, 185, 205) my 2nd time ever doing this movement. I love it
Kb walking lunges 3x5 each leg with 16 kg kb
Cross body raises 3x5 each side
30 seconds rest in between sets
No rest in between sets for this last block
Heavy sled pulls 4sets (120,120,140,140 pounds)
Banded face pulls 4x25
Db Cuban Press 4x15 (15, 15, 20, 20 lb db’s)
Kb shoulder shrugs 4x15 (24 kg kb’s)
Jiu jitsu training later in the afternoon: sweeps and leg submissions (knee bars, toe holds, heel hooks)
Mobility work utilizing bands and foam roller
Warm ups
3 sets 6 reps Cossack squats
Sled pulls 200 feet with 50 pounds, forward, lateral, and backwards pulls
Hamstring curls 3x15
Banded Y press 3x15
Standing banded abs 3x15
Copenhagen plank 3x15 on 24 inch box
Zercher deadlifts worked my way to 3RM at 7-8 RPE (135, 155, 185, 205) my 2nd time ever doing this movement. I love it
Kb walking lunges 3x5 each leg with 16 kg kb
Cross body raises 3x5 each side
30 seconds rest in between sets
No rest in between sets for this last block
Heavy sled pulls 4sets (120,120,140,140 pounds)
Banded face pulls 4x25
Db Cuban Press 4x15 (15, 15, 20, 20 lb db’s)
Kb shoulder shrugs 4x15 (24 kg kb’s)
Jiu jitsu training later in the afternoon: sweeps and leg submissions (knee bars, toe holds, heel hooks)
Posted on 5/21/24 at 1:09 pm to lsucoonass
Rippler 3 W5 D2
Squats 2x4x275, 1x6x275
Bench 4x5x200, 1x5x225, 1x265
Had to expedite accessories today, so I ran an arm circuit with overhead rope triceps, rope triceps extension and rope hammer curls. No rest between each movement.
3x12 each movement x80
Damn what an arm pump!
DB flies 3x10x50s
AB curls 3x12x75
DB preacher curls 1x8x30
Had to cut the last thing short to get on to my obligations.
Squats 2x4x275, 1x6x275
Bench 4x5x200, 1x5x225, 1x265
Had to expedite accessories today, so I ran an arm circuit with overhead rope triceps, rope triceps extension and rope hammer curls. No rest between each movement.
3x12 each movement x80
Damn what an arm pump!
DB flies 3x10x50s
AB curls 3x12x75
DB preacher curls 1x8x30
Had to cut the last thing short to get on to my obligations.
Posted on 5/22/24 at 12:35 pm to HVAU
Max effort UB day
Mobility work with band and foam roller for my hips and back
Warm up
Sled pull 70 pounds 200 feet for 3 sets
Straight bar pull down 3x15
Copenhagen plank on 24 inch box 3x15 seconds
Banded Y press 3x15
Max effort barbell Z press 3RM (45x3, 65x3, 65x3, 85x3, 120x3, 125x3, 135x3)
Circuit set 60 seconds rest in between sets
Db incline Bench (alternating arms) (60’s, 65’s, 75’s)
Alternating incline row 3x5 (60’s, 65’s, 75’s)
Calf raises 3x15
Concept 2 Rower: 7, 15 second intervals, 45 seconds rest in between intervals
Last circuit set 60 seconds rest in between sets
Dumbbell incline curls 4x10 (30 lb db’s)
Neck flexion 4x15 (30 lb db)
Close hand pushups 4x15
Mobility work with band and foam roller for my hips and back
Warm up
Sled pull 70 pounds 200 feet for 3 sets
Straight bar pull down 3x15
Copenhagen plank on 24 inch box 3x15 seconds
Banded Y press 3x15
Max effort barbell Z press 3RM (45x3, 65x3, 65x3, 85x3, 120x3, 125x3, 135x3)
Circuit set 60 seconds rest in between sets
Db incline Bench (alternating arms) (60’s, 65’s, 75’s)
Alternating incline row 3x5 (60’s, 65’s, 75’s)
Calf raises 3x15
Concept 2 Rower: 7, 15 second intervals, 45 seconds rest in between intervals
Last circuit set 60 seconds rest in between sets
Dumbbell incline curls 4x10 (30 lb db’s)
Neck flexion 4x15 (30 lb db)
Close hand pushups 4x15
Posted on 5/22/24 at 4:20 pm to lsucoonass
PHAT week 2 will be cut short for vacation, but the two power days and the back hypertrophy day went great. I’m debating on just starting where I left off or skipping to week 3. It will be Tuesday when I’m back in town.
Posted on 5/24/24 at 9:55 am to bamaguy17
Dynamic effort with GPP
Warm ups
Sled pull 3 sets with 70 pounds, forward, backward, and lateral pull
Banded Y press 3x15
Copenhagen plank 3x15 seconds
Kettlebell chop 3x5 16 kg kb
Circuit set 30 sec rest in between sets
Landmine split jerk 8x1 each side (35 lbs)
Sprawls 8x2 with jump at the end
Med ball rotation slam 8x3 each side 20 lb med ball
30 seconds rest in between sets
Seated row 4x10
Good mornings 3x10
30 seconds rest b/t sets
Tricep pushdown 3x25 (49.5, 55, 55 lbs)
Db hammer curls 3x25 (15, 20, 20 lb db’s)
Warm ups
Sled pull 3 sets with 70 pounds, forward, backward, and lateral pull
Banded Y press 3x15
Copenhagen plank 3x15 seconds
Kettlebell chop 3x5 16 kg kb
Circuit set 30 sec rest in between sets
Landmine split jerk 8x1 each side (35 lbs)
Sprawls 8x2 with jump at the end
Med ball rotation slam 8x3 each side 20 lb med ball
30 seconds rest in between sets
Seated row 4x10
Good mornings 3x10
30 seconds rest b/t sets
Tricep pushdown 3x25 (49.5, 55, 55 lbs)
Db hammer curls 3x25 (15, 20, 20 lb db’s)
Posted on 5/24/24 at 2:42 pm to lsucoonass
Rippler 3 W5 D3
Deadlift 2x3x300, 1x10x300
Sumo DL 1x5x135, 2x5x225
OHP 4x5x125
DB Pullover 3x10x65, 75, 85, 2x5x85
Facepulls 3x10x130, 150, 170, 2x5x170
CG Lat pulldowns 3x10x130, 140, 150, 2x5x150
Deadlift 2x3x300, 1x10x300
Sumo DL 1x5x135, 2x5x225
OHP 4x5x125
DB Pullover 3x10x65, 75, 85, 2x5x85
Facepulls 3x10x130, 150, 170, 2x5x170
CG Lat pulldowns 3x10x130, 140, 150, 2x5x150
Posted on 5/25/24 at 12:17 pm to HVAU
Rippler 3 W5 D4
Bench 2x4x230, 1x5x230, 1x265, 1x275
Squat 4x5x245
Preacher curls 3x10x85, 95, 105, 2x5x105
Triceps ext 3x10x75, 85, 95
AB curls 2x10x75, 1x13x75
Had to duck out early, so no DB Incline.
Bench 2x4x230, 1x5x230, 1x265, 1x275
Squat 4x5x245
Preacher curls 3x10x85, 95, 105, 2x5x105
Triceps ext 3x10x75, 85, 95
AB curls 2x10x75, 1x13x75
Had to duck out early, so no DB Incline.
Posted on 5/28/24 at 9:12 am to HVAU
I decided to just pick up where I left off on PHAT. I use the boostcamp app for PHAT because I don't want to drag around a log book in the gym. Might get in the way of all the guys doing curls and triceps. Really guys? Everyday? The squat bar isn't that scary once you get used to it.
Anyway...I always thought it was weird that on PHAT's hypertrophy day he has you doing speed work. Now, I'm not opposed to speed work, but for a volume day it seemed weird to me. Turns out, that's Layne's original PHAT and he's updated it. Now he uses 85% of the weight from your power day (3-5 reps) and you do 4 sets of 8-10. That's much better.
Anyway...I always thought it was weird that on PHAT's hypertrophy day he has you doing speed work. Now, I'm not opposed to speed work, but for a volume day it seemed weird to me. Turns out, that's Layne's original PHAT and he's updated it. Now he uses 85% of the weight from your power day (3-5 reps) and you do 4 sets of 8-10. That's much better.
Posted on 5/28/24 at 12:33 pm to bamaguy17
Rippler 3 W6 D1
OHP 4x4x150
DL 4x4x280, 1x5x280
Leg ext 3x10x130, 150, 170, 2x5x170
Wide lat pulldowns 3x10x130, 140, 150, 2x5x150
Fly machine rear delta 3x10x40, 2x5x45
My son is lifting with me again. Keeping him very light until he learns good form, but I’m really glad he’s coming in with me.
OHP 4x4x150
DL 4x4x280, 1x5x280
Leg ext 3x10x130, 150, 170, 2x5x170
Wide lat pulldowns 3x10x130, 140, 150, 2x5x150
Fly machine rear delta 3x10x40, 2x5x45
My son is lifting with me again. Keeping him very light until he learns good form, but I’m really glad he’s coming in with me.
Posted on 5/29/24 at 6:47 am to HVAU
Started a Gpp program with Soflete again
Juggernaut week 1 day 1
1. Find a 5 rep Max in 20 minutes, ended up at 215
2. Sandbag run, vary the carry method 8x 50m @75#
3.a. DB split squat 12 per leg @ 20#
b. Goblet squat max reps in 30 seconds
*Score is total goblet squats, 32
Juggernaut week 1 day 1
1. Find a 5 rep Max in 20 minutes, ended up at 215
2. Sandbag run, vary the carry method 8x 50m @75#
3.a. DB split squat 12 per leg @ 20#
b. Goblet squat max reps in 30 seconds
*Score is total goblet squats, 32
Posted on 5/29/24 at 6:53 am to burgeman
Juggernaut week 1 day 2 5.29.24
1. Close grip bench 20 mins to find 5 rep max, ended at 140
2.a. sandbag to overhead 21, 15, 9 @75/55
b. Pullups 21, 15, 9
*Score was time, 10:53
3.a. Ring dips 3 sets of max reps
b. Hammer curls 3x10 @ 30/45
1. Close grip bench 20 mins to find 5 rep max, ended at 140
2.a. sandbag to overhead 21, 15, 9 @75/55
b. Pullups 21, 15, 9
*Score was time, 10:53
3.a. Ring dips 3 sets of max reps
b. Hammer curls 3x10 @ 30/45
Posted on 5/30/24 at 6:19 am to JamesLang
32 min EMOM of Dan Johns armor builder
rest 3 minutes
5 Min EMOM 6-10 kb swings switching b/n 70 and 96 lbs
gassed, felt great. first time in a while i felt the easily accessible energy stores get used up
rest 3 minutes
5 Min EMOM 6-10 kb swings switching b/n 70 and 96 lbs
gassed, felt great. first time in a while i felt the easily accessible energy stores get used up
Posted on 5/30/24 at 8:52 am to aldawg2323
Wife started her first morning today. She's a former athlete (25 years ago), with zero weight training or any training really since then. I'm really asking for advice because I just started her with machines and some DB work. Very easy 2 sets of anywhere from 5-15. Reps depended on if she could even lift it.
Any suggestions? I'm thinking very easy, dipping a toe in the gym type stuff. If I make it difficult in any way she'll quit, so anything barbell is out. Basically, we just went full body machines today. According to her, she's going to be very sore. I'll probably just keep it simple and try and form the habit of actually going.
A main goal is to keep things positive because it's got to be pretty jarring how weak she's gotten since college softball days.
As for me, I was off in the gym today, I just played the role of severely out of shape trainer.
Any suggestions? I'm thinking very easy, dipping a toe in the gym type stuff. If I make it difficult in any way she'll quit, so anything barbell is out. Basically, we just went full body machines today. According to her, she's going to be very sore. I'll probably just keep it simple and try and form the habit of actually going.
A main goal is to keep things positive because it's got to be pretty jarring how weak she's gotten since college softball days.
As for me, I was off in the gym today, I just played the role of severely out of shape trainer.
This post was edited on 5/30/24 at 8:54 am
Posted on 5/30/24 at 9:24 am to bamaguy17
quote:
Any suggestions?
I think you're going about it the right way. Just showing up is half of the battle.
Posted on 5/30/24 at 9:34 am to bamaguy17
Keep us updated. I need to do this with my wife too, but she really doesn’t like the gym atmosphere.
Posted on 5/30/24 at 9:59 am to HVAU
quote:
Keep us updated. I need to do this with my wife too, but she really doesn’t like the gym atmosphere.
Mine either. It helps that the machines/cardio is all in one big room and the free weights are in another. The problem will be when she's ready to go in 30 mins and i'll only be halfway done. I told her do cardio, her machines, then sit and read your phone. That's what she would do at home anyway.
Posted on 5/30/24 at 11:38 am to bamaguy17
I’m trying to proactively switch to AM lifts since I have a newborn coming in November.
This morning:
Squats: 255x5, 290x3, and 320x1
Leg Press: 320 3x6
Leg Extensions: 150 3x10
This morning:
Squats: 255x5, 290x3, and 320x1
Leg Press: 320 3x6
Leg Extensions: 150 3x10
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