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re: Daily Strength Check-In
Posted on 7/21/19 at 6:45 pm to JamesLang
Posted on 7/21/19 at 6:45 pm to JamesLang
Incline dumbbells 80's 2x15 90's 2x15 100's 1x12
Hammer chest press 200lb 5x15
Dips bodyweight 215lb 5x15
Cable flys decline pulls 100lb 4x12
Cable flys straight 80lb 4x19
Cable flys incline 80lb 4x10
Hammer chest press 200lb 5x15
Dips bodyweight 215lb 5x15
Cable flys decline pulls 100lb 4x12
Cable flys straight 80lb 4x19
Cable flys incline 80lb 4x10
0
Posted on 8/8/19 at 7:37 pm to JamesLang
Shoulder Day!
1. Dumbbell Shoulder Press
5x7 50 lbs
2. Standing behind the neck press
5x5 85 lbs
3. Dumbbell lateral raises
4x8 - 15 lbs
4. Reverse Cable Crossover
4x8 - 20 lbs
5. Jerks
5x5 - 95 lbs
6. Farmers Carry
10 x 20 yards - 135 lbs
54 Flights of stairs
1. Dumbbell Shoulder Press
5x7 50 lbs
2. Standing behind the neck press
5x5 85 lbs
3. Dumbbell lateral raises
4x8 - 15 lbs
4. Reverse Cable Crossover
4x8 - 20 lbs
5. Jerks
5x5 - 95 lbs
6. Farmers Carry
10 x 20 yards - 135 lbs
54 Flights of stairs
Posted on 8/12/19 at 9:16 am to JamesLang
Bench 315 x 8 for 1 set, 325 x 5 for 3
Incline Dumbbell Bench 90 x 8 for 5
Chest flys with dumbbells 40 x 10 for 4
Incline Dumbbell Bench 90 x 8 for 5
Chest flys with dumbbells 40 x 10 for 4
Posted on 8/29/19 at 9:52 am to JamesLang
After sort of plateauing and not trying to push to see if I could get it ... did a set of 5 of 255 bench today unassisted and got it
Up fairly easily thanks to some Metallica .
Up fairly easily thanks to some Metallica .
Posted on 10/22/19 at 8:48 pm to JamesLang
I’m not wonderbread on much at the gym, mostly upkeep on a bunch of iso.
But years of biking or some shite...anyway, 550lbs 10rep sets leg press.
#weirdflex but this seemed like the place.
But years of biking or some shite...anyway, 550lbs 10rep sets leg press.
#weirdflex but this seemed like the place.
Posted on 11/20/19 at 10:29 am to JamesLang
Weight: 165lb
Bench: 135x10 145x8 155x8 165x6
Squat: (2)215x8 225x6 235x4
DL: 185x8 215x6 225x6
Bench: 135x10 145x8 155x8 165x6
Squat: (2)215x8 225x6 235x4
DL: 185x8 215x6 225x6
Posted on 12/4/19 at 9:30 am to JamesLang
No idea, I am country boy strong
Posted on 2/27/20 at 7:54 am to JamesLang
OHP - 75, 4x3, 1x10
Deadlift - 135, 3x10
DB Row - 20, 3x15
Front Raises - 10, 2x15
Abductor Machine - 55, 2x15
Deadlift - 135, 3x10
DB Row - 20, 3x15
Front Raises - 10, 2x15
Abductor Machine - 55, 2x15
Posted on 4/18/20 at 8:39 pm to JamesLang
Long shoulder workout.
Strict barbell press: 145x6, 155x5, 165x5
Arnold Presses: 50x10x3 (nothing heavier)
DB Front Raise: 45x8x3
DB Side Raise: 40x8x3
DB Rear Raise: 20x8x3
Upright Row Drop Set: 85lbs down to 15.. 110 total reps.
Strict barbell press: 145x6, 155x5, 165x5
Arnold Presses: 50x10x3 (nothing heavier)
DB Front Raise: 45x8x3
DB Side Raise: 40x8x3
DB Rear Raise: 20x8x3
Upright Row Drop Set: 85lbs down to 15.. 110 total reps.
Posted on 4/30/20 at 5:35 pm to JamesLang
Found an olympic bench, barbell, and some plates yesterday.
Pre-quarantine bench press I was pushing 300x8
Today I got 255 x 8 for 3 sets. Probably could have done 260-265 for 8 if I had a spot. Not bad I guess for having to make do with 55 pound dumbbells over the last month
Pre-quarantine bench press I was pushing 300x8
Today I got 255 x 8 for 3 sets. Probably could have done 260-265 for 8 if I had a spot. Not bad I guess for having to make do with 55 pound dumbbells over the last month
Posted on 5/11/20 at 1:00 pm to JamesLang
i had a 1RM at over 200lb on the bench at 165lb.... then COVID hit and i have no idea where im at, all i know is that i lost 5lb because of the inability to work out 
Posted on 6/22/20 at 9:21 pm to JamesLang
Bench coming back.
275 x 10
295 x 7
295 x 7
305 x 6
275 x 10
295 x 7
295 x 7
305 x 6
Posted on 7/26/20 at 6:30 pm to JamesLang
Leg Day on a PPL split.
Knees still a little sore from last leg day squats and pull day deadlifts. Muscles felt fresh so I didn’t tinker with volume or intensity.
Squats:
Warm Up: 1x10@135/1x5@225
Working Sets: 2x5@285 2x3@325
Close stance front squats: 4x10@155
Leg Extension: 3x12@125 1xAMRAP@100 (19)
Stiff Leg DL: 4x10@135
Smith Machine Calf Raises: 4x15@225
Back/Glute Extensions: 4x15 w/ 25lb plate
Knees still a little sore from last leg day squats and pull day deadlifts. Muscles felt fresh so I didn’t tinker with volume or intensity.
Squats:
Warm Up: 1x10@135/1x5@225
Working Sets: 2x5@285 2x3@325
Close stance front squats: 4x10@155
Leg Extension: 3x12@125 1xAMRAP@100 (19)
Stiff Leg DL: 4x10@135
Smith Machine Calf Raises: 4x15@225
Back/Glute Extensions: 4x15 w/ 25lb plate
Posted on 7/28/20 at 1:14 pm to JamesLang
Yesterday:Push Day
- Bench Press: Went for a 1RM at 305lbs after warmup. Struggled but I got it with no help. Probably the longest rep of my life. New PR! Goal is 315 - Working sets: 3x10@225
- DBOHP: 3x10@60
- DB Lateral Raise: 3x15@25 drop sets with 10lb plates
- EZ bar Skull Crusher: 3x12@50lbs
- Cable Fly Low to High: 3x15
Today: Pull Day
- Weighted Pull ups: 3x8@25lbs
- Seated Cable Row: 3x10@250lbs
- Reverse Fly: 3x15@20lbs drop set 10lbs
- Rope Curl: 3x15@70lbs
- Seated DB Hammer Curl: 3x15@25lbs drop set 15lbs
- DB shrugs: 3x12@65lbs drops set 40lbs
- Bench Press: Went for a 1RM at 305lbs after warmup. Struggled but I got it with no help. Probably the longest rep of my life. New PR! Goal is 315 - Working sets: 3x10@225
- DBOHP: 3x10@60
- DB Lateral Raise: 3x15@25 drop sets with 10lb plates
- EZ bar Skull Crusher: 3x12@50lbs
- Cable Fly Low to High: 3x15
Today: Pull Day
- Weighted Pull ups: 3x8@25lbs
- Seated Cable Row: 3x10@250lbs
- Reverse Fly: 3x15@20lbs drop set 10lbs
- Rope Curl: 3x15@70lbs
- Seated DB Hammer Curl: 3x15@25lbs drop set 15lbs
- DB shrugs: 3x12@65lbs drops set 40lbs
This post was edited on 7/28/20 at 1:18 pm
Posted on 8/10/20 at 8:02 pm to JamesLang
Push Day
Bench Warmup: 1x10@135/1x5@185
Bench Working: 1x10@215/1x8@230/1x6@245/1x2@280
DB OHP: 3x15 with 50s
DB Fly: 3x12 with 35s
EZ Skullcrusher: 3x12@75
DB side lateral: 3x15 with 25s (Drop set with 15s)
Rope Tricep Pushdown: 2x15@100 1xAMRAP
Bench Warmup: 1x10@135/1x5@185
Bench Working: 1x10@215/1x8@230/1x6@245/1x2@280
DB OHP: 3x15 with 50s
DB Fly: 3x12 with 35s
EZ Skullcrusher: 3x12@75
DB side lateral: 3x15 with 25s (Drop set with 15s)
Rope Tricep Pushdown: 2x15@100 1xAMRAP
Posted on 9/1/20 at 9:44 am to JamesLang
Hit a PR on bench for 370 x 1
Posted on 10/9/20 at 9:46 am to JamesLang
Did some Snatch accessory stuff yesterday..
Climbed to 135x5 on OHS
Climbed to 105x5 on Sotts Presses
Light Snatch DL
Climbed to 135x5 on OHS
Climbed to 105x5 on Sotts Presses
Light Snatch DL
Posted on 11/20/20 at 8:04 pm to JamesLang
Had some time after a CF Workout because I was stuck at the gym due to the shooting on Sherwood.
Bench
45x10
95x8
135x6
185x5
205x5
225x5
235x5
245x5
..and I was still sore as shite from a tempo chest workout earlier this week.
Bench
45x10
95x8
135x6
185x5
205x5
225x5
235x5
245x5
..and I was still sore as shite from a tempo chest workout earlier this week.
This post was edited on 11/20/20 at 8:06 pm
Posted on 3/9/21 at 3:31 pm to JamesLang
Just did my CF Total (shoulder press, deadlift, back squat). 1080 lbs. Hit a lifetime PR back squat and press at 37. In December, I hit a lifetime snatch PR.
It's been a great run, moreso because I've avoided injury. More to come.
It's been a great run, moreso because I've avoided injury. More to come.
Posted on 3/9/21 at 7:57 pm to JamesLang
5'11 170lb
225lb bench
300lb deadlift
225lb bench
300lb deadlift
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