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Started By
Message
Posted on 12/1/23 at 2:24 pm to Brickston
I'm glad I wasn't the only one who thought today was a hell of a start to Deadcember.
I grabbed straps for the 4th set of deadlifts and the heavy DB RDLs.
Don't think I'd have hit 10 reps on either without them. I had a hard time getting myself to actually start the 2nd and 3rd sets of SS#1.
SS#2 was by far the easiest portion of today's plan. By no means am I saying it was easy. It was just the easiest section and probably should have fallen under the cardio heading.
I grabbed straps for the 4th set of deadlifts and the heavy DB RDLs.
Don't think I'd have hit 10 reps on either without them. I had a hard time getting myself to actually start the 2nd and 3rd sets of SS#1.
SS#2 was by far the easiest portion of today's plan. By no means am I saying it was easy. It was just the easiest section and probably should have fallen under the cardio heading.
Posted on 12/2/23 at 10:46 am to Tiger_n_Texas
quote:
I'm glad I wasn't the only one who thought today was a hell of a start to Deadcember.
Same here. I initially thought it looked like a day to ease us in, but it was deceptively hard.
Posted on 12/2/23 at 4:51 pm to benfasa
Day 1 in the books. I'm going to run a day behind for a little while.
Agree with you guys. Initially, it didn't really look that hard. I couldn't have been more wrong.
My legs and low back are fatigued.
One thought...ab rollout are dumb af, but I sure could feel them. Bet my abs are going to say hello tomorrow night/Monday morning.
Agree with you guys. Initially, it didn't really look that hard. I couldn't have been more wrong.
My legs and low back are fatigued.
One thought...ab rollout are dumb af, but I sure could feel them. Bet my abs are going to say hello tomorrow night/Monday morning.
Posted on 12/2/23 at 7:31 pm to Maytheporkbewithyou
I laid on the sofa for an afternoon nap and my abs screamed at me when I went to get up
Posted on 12/2/23 at 9:20 pm to jose
Hahaha. Between the DLs, RDLs, front squats, and Goblet squats, my legs are spent.
I'm kind of dreading tomorrow. Just glad my back feels good. It's fatigued, but no pain.
I pulled something in my lower back a few days before Thanksgiving squatting and that had me down for over a week. I was a little worried that first set of front squats, but there was no pain.
Looking forward to see what the next workout is.
Also, this year's Deadcember t-shirt is superior to last year's.
I'm kind of dreading tomorrow. Just glad my back feels good. It's fatigued, but no pain.
I pulled something in my lower back a few days before Thanksgiving squatting and that had me down for over a week. I was a little worried that first set of front squats, but there was no pain.
Looking forward to see what the next workout is.
Also, this year's Deadcember t-shirt is superior to last year's.
This post was edited on 12/2/23 at 9:22 pm
Posted on 12/3/23 at 12:40 am to jose
Jumping in a day or so late.
Ordered shirt & shorts and picked up a needle bearing Oly bar from valor fitness for $230. I have been wanting to get one.
Ordered shirt & shorts and picked up a needle bearing Oly bar from valor fitness for $230. I have been wanting to get one.
Posted on 12/3/23 at 4:10 am to Blutarsky
After a few weeks, I'm happy my T shirt, flag and stickers are arriving soon
I am happy with how the first day went and looking to see how my form and capacity improves over the month
I had to use the BB and squat pad for back ext and an easy bar for ab roll out.
Ordered a glute/ham roller on Black Friday sales, which will come tomorrow.
Jump rope was a big nastagalia hit from childhood and forgot how much fun it is.
Thanks for the advise earlier on how to manage the Deads over Xmas break. I have arranged to get access to a local gym when visiting family over the break.
I am happy with how the first day went and looking to see how my form and capacity improves over the month
I had to use the BB and squat pad for back ext and an easy bar for ab roll out.
Ordered a glute/ham roller on Black Friday sales, which will come tomorrow.
Jump rope was a big nastagalia hit from childhood and forgot how much fun it is.
Thanks for the advise earlier on how to manage the Deads over Xmas break. I have arranged to get access to a local gym when visiting family over the break.
Posted on 12/3/23 at 2:27 pm to jose
After liberal use of the heat pad and foam roller this weekend, I am back in the game and ready to go. I also restocked snacks and ibuprofen.
Posted on 12/3/23 at 2:31 pm to Brickston
What time does tomorrow's workout drop?
Posted on 12/3/23 at 6:14 pm to Maytheporkbewithyou
Dropped at 11am CST.
Deadlift (2.5 min rest)
*5 seconds eccentric
*4 sets of 3 reps
*65%, 70%, 75%, 80%
Bench Press
(Same as deadlift)
SS#1 (2 min rest)
Pull-up/Lat Pulldown 3x10
DB Overhead Press 3x10
Plank 3x30s
SS#2 (2 min rest)
Bent Over Row 3x10
Close Grip Pushup 3xfailure
Shrugs 3x25
*Doesn't specify BB vs DB. I'm going DB.
Deadlift (2.5 min rest)
*5 seconds eccentric
*4 sets of 3 reps
*65%, 70%, 75%, 80%
Bench Press
(Same as deadlift)
SS#1 (2 min rest)
Pull-up/Lat Pulldown 3x10
DB Overhead Press 3x10
Plank 3x30s
SS#2 (2 min rest)
Bent Over Row 3x10
Close Grip Pushup 3xfailure
Shrugs 3x25
*Doesn't specify BB vs DB. I'm going DB.
This post was edited on 12/3/23 at 6:15 pm
Posted on 12/4/23 at 10:53 am to lsu777
777 is better about posting the pictures. I have been slacking over the weekend with the posting
Posted on 12/4/23 at 12:28 pm to Tiger_n_Texas
Day 4 down
Today was a quick one. Those 5 second reps on bench and deadlifts are VERY different from the norm. To me they're more intense than the slow squats from Squatober. Enjoying this so far.
Today was a quick one. Those 5 second reps on bench and deadlifts are VERY different from the norm. To me they're more intense than the slow squats from Squatober. Enjoying this so far.
Posted on 12/4/23 at 12:29 pm to lsu777
Just note there is a typo in the Deadlifts for day 4. 3rd set is 75% not 55%.
Posted on 12/4/23 at 1:52 pm to Tiger_n_Texas
Day 4 felt great. Boy those pushups to failure were surprising. I had no idea what I was going to get. Got 25, 20, 20
Posted on 12/4/23 at 3:44 pm to Tiger_n_Texas
Day 5
Deadlift (2.5 min rest)
8@65%, 6@70%, 6@75%, 8@72%
Back Squat (2.5 min rest)
6,8,10@55%
SS1 (2 min rest)
Single Leg Squat (Dan clarified this to be Bulgarian) 3x10
Wall Sit 3x30s
Ab Rollout 3x8
SS2 (2 min rest)
Leg Curl (band, roller, machine, slides, etc) 3x10
Vertical Jumps (max height) 3x5
Crunches 3x30
Deadlift (2.5 min rest)
8@65%, 6@70%, 6@75%, 8@72%
Back Squat (2.5 min rest)
6,8,10@55%
SS1 (2 min rest)
Single Leg Squat (Dan clarified this to be Bulgarian) 3x10
Wall Sit 3x30s
Ab Rollout 3x8
SS2 (2 min rest)
Leg Curl (band, roller, machine, slides, etc) 3x10
Vertical Jumps (max height) 3x5
Crunches 3x30
Posted on 12/5/23 at 8:26 am to Tiger_n_Texas
Day 5 down
It's only the 3rd lifting day, but I'm definitely second guessing my TM. I haven't failed a set, but I'm having to push harder than normal to complete the deadlift sets.
Deadlifts were just heavy and tough, but I got them all done.
Squats were the easiest portion of today (I'm not counting the max height jumps).
For SS1, I went with BB RFESS. Those were a little challenging. I got a cramp in the calf of my raised leg, That was an interesting conundrum as I couldn't decide to compress my leg or stretch it open. Wall sits burned a good bit. Ab rollouts... those damn things can go to hell. I knew they would suck today as my lower abs are still sore from Friday. Today felt like I was being ripped open. I got them done (and engaged the abs; not lower back, arms, or shoulders), but couldn't go down nearly as far as you're supposed to.
SS2 wasn't too bad. I wasn't sure the best way to approach it so I just used the leg curl cable machine then went to the cardio room for the junps and crunches.
It's only the 3rd lifting day, but I'm definitely second guessing my TM. I haven't failed a set, but I'm having to push harder than normal to complete the deadlift sets.
Deadlifts were just heavy and tough, but I got them all done.
Squats were the easiest portion of today (I'm not counting the max height jumps).
For SS1, I went with BB RFESS. Those were a little challenging. I got a cramp in the calf of my raised leg, That was an interesting conundrum as I couldn't decide to compress my leg or stretch it open. Wall sits burned a good bit. Ab rollouts... those damn things can go to hell. I knew they would suck today as my lower abs are still sore from Friday. Today felt like I was being ripped open. I got them done (and engaged the abs; not lower back, arms, or shoulders), but couldn't go down nearly as far as you're supposed to.
SS2 wasn't too bad. I wasn't sure the best way to approach it so I just used the leg curl cable machine then went to the cardio room for the junps and crunches.
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