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Message
re: Daily Strength Check-In
Posted on 7/13/21 at 12:11 am to JamesLang
Posted on 7/13/21 at 12:11 am to JamesLang
Been a while since I posted in here and major strength gains have been made but at the expense of my waist line. Hoping to retain 90% of the gains through the next cut. 2-3 more weeks of bulking with some big milestones on the horizon
Goals: 350 bench: (surpassed)
450 squat: currently around 440,
495 Deadlift: currently at 475, failed 500 last deadlift session
First day on the classic bro split and hitting chest.
Flat Bench: 2 warm up sets, 265x8, 285x5, 315x3, and an ugly 365x1 (10lb PR and new 1RM)
Incline machine (plate loaded): 2x15@192, 2x8@282
Weighted dips, forward lean: 4x10 with a 45lb plate extremely slow tempo
Machine Flyes (Pec deck): 4x25@100lbs pump work with constant tension
Goals: 350 bench: (surpassed)
450 squat: currently around 440,
495 Deadlift: currently at 475, failed 500 last deadlift session
First day on the classic bro split and hitting chest.
Flat Bench: 2 warm up sets, 265x8, 285x5, 315x3, and an ugly 365x1 (10lb PR and new 1RM)
Incline machine (plate loaded): 2x15@192, 2x8@282
Weighted dips, forward lean: 4x10 with a 45lb plate extremely slow tempo
Machine Flyes (Pec deck): 4x25@100lbs pump work with constant tension
1
Posted on 11/3/21 at 11:26 am to JamesLang
Took my 3 rep maxes yesterday for the first time in a few years. I've been more focused on cardio/endurance than strength.
165 lbs bodyweight
Squat: 355 x 3
Bench: 245 x 3
Deadlift: 455 x 3
165 lbs bodyweight
Squat: 355 x 3
Bench: 245 x 3
Deadlift: 455 x 3
Posted on 12/15/21 at 6:34 pm to JamesLang
I’ve been on a 3 day/1 off rotation when I wake up.
Today was back:
Lat Pulldowns: 3x8x105
Incline Lat Pulldowns: 3x8x90
Straight Arm Lat Pulldowns: 3x8x60
DB Rows: 3x8x80
Bent BB Rows: 3x8x155
This is a home setup with a pulley and strap to add weight. I’m sitting down facing the rig, and can’t really add more than 115 without doing some weird stacking. Plus, I don’t have supports to hold the body down so I’ll have to do something different like put a 45lb plate in my lap to hold me down to go any heavier.
The incline is just me lying face down and pulling to my chest and trying to stay as still as possible with the upper body. Can’t really use momentum to get it going like a traditional lat machine.
The straight arm is me working out n the rotational power of the lat by trying to feel the rotation at the shoulder instead of me forcing it down with the hands.
Tomorrow is an off-day.
Bench day on Friday.
CrossFit mixed in there 4x per week at either noon or 4.
Today was back:
Lat Pulldowns: 3x8x105
Incline Lat Pulldowns: 3x8x90
Straight Arm Lat Pulldowns: 3x8x60
DB Rows: 3x8x80
Bent BB Rows: 3x8x155
This is a home setup with a pulley and strap to add weight. I’m sitting down facing the rig, and can’t really add more than 115 without doing some weird stacking. Plus, I don’t have supports to hold the body down so I’ll have to do something different like put a 45lb plate in my lap to hold me down to go any heavier.
The incline is just me lying face down and pulling to my chest and trying to stay as still as possible with the upper body. Can’t really use momentum to get it going like a traditional lat machine.
The straight arm is me working out n the rotational power of the lat by trying to feel the rotation at the shoulder instead of me forcing it down with the hands.
Tomorrow is an off-day.
Bench day on Friday.
CrossFit mixed in there 4x per week at either noon or 4.
This post was edited on 12/15/21 at 6:35 pm
Posted on 12/28/21 at 11:32 am to JamesLang
About 3 weeks in of getting back to lifting. Thought I did everything right, plenty warmup, started really light. 2nd set of hang cleans it felt like someone jewged a knife in my back on 3rd rep
Being old blows arse
Eta:
Pullups: 1
Cleans: 5x135, 3x135
Squats: 2x135
30 minutes in hot shower
Hopefully I'll have some wayyyy better numbers shortly. Today was the first day in months I touched a 45 lb plate and I jacked my shite all up
Being old blows arse
Eta:
Pullups: 1
Cleans: 5x135, 3x135
Squats: 2x135
30 minutes in hot shower
Hopefully I'll have some wayyyy better numbers shortly. Today was the first day in months I touched a 45 lb plate and I jacked my shite all up
This post was edited on 12/28/21 at 3:20 pm
Posted on 1/24/22 at 2:07 pm to JamesLang
BW: 175lb
Squat: 135lbx10-ATG 225lbx8 275lbx6 295lbx4 315lbx2 275lbx6 225lbx8 135lbx10-ATG
Deadlift: 135lbx10 225lbx8 275lbx6 295lbx4 315lbx2
ATG Squat Clean: 135lbx3 155x3 155x3 155x3 185lbx1 205lbx1
Hang Snatch: 95lbx3 115lbx3 115lbx3 115lbx3 135lbx1
Bench: 135lbx10 185lbx5 185lbx5 185lbx5 205x3
Front Press: 95lbx10 115lbx5 115lbx5 115lbx5 125lbx3
Squat: 135lbx10-ATG 225lbx8 275lbx6 295lbx4 315lbx2 275lbx6 225lbx8 135lbx10-ATG
Deadlift: 135lbx10 225lbx8 275lbx6 295lbx4 315lbx2
ATG Squat Clean: 135lbx3 155x3 155x3 155x3 185lbx1 205lbx1
Hang Snatch: 95lbx3 115lbx3 115lbx3 115lbx3 135lbx1
Bench: 135lbx10 185lbx5 185lbx5 185lbx5 205x3
Front Press: 95lbx10 115lbx5 115lbx5 115lbx5 125lbx3
This post was edited on 1/24/22 at 2:08 pm
Posted on 2/22/22 at 4:45 pm to JamesLang
Haven't been as regular with my lifting. I've been pretty active, though. Cycling daily, hiking on the weekends, gym 2 or 3 times a week. I've gained about 10 lbs. About to get back after it and drop it.
176 Lbs this morning
Yesterday I squatted 295 lbs for 7 reps on my last set
Today I bench pressed 205x11 on my last set.
Haven't deadlifted in a while.
176 Lbs this morning
Yesterday I squatted 295 lbs for 7 reps on my last set
Today I bench pressed 205x11 on my last set.
Haven't deadlifted in a while.
Posted on 3/14/22 at 2:00 pm to JamesLang
Longtime lurker of the h&f board. Just wanted to get my goal out of my head and at least on the site for some accountability. I’d say I’m an intermediate lifter. I’ve been running 5/3/1 BBB “seriously” for about a year and a half. Did it for 8 months with great success. Then took about 7 months off (divorce, summer, new job, lazy arse POS excuses) and I’ve been back at it since Christmas. Today I hit a PR on bench and took 325 really clean. Quality rep and felt I had more on the table. I’m on a quest for 405. That’s a personal goal. Bucket list kinda lift for me. Just wanted to get that said into the universe so others know it and I can chase it. Y’all keep lifting and I’ll do the same.
6’2 275lb 31 years old for reference.
6’2 275lb 31 years old for reference.
Posted on 3/28/22 at 7:22 pm to JamesLang
Greyskull LP week 4 (Asthetics template)
Incline Bench
45 1x10
65 1x5
85 1x5
115 2x5, 1x10
EZ Bar Curls
55 1x10, 1x12
Close Grip Bench
120 2x5, 1x8
DB Side lateral Rases/Face Pulls (super set)
8 2x12
50 2x12
Squats
85 1x10
95 1x5
105 1x5
145 2x5, 1x15
Pull-ups
5x7, 1x10
Push-ups
5x30
Incline Bench
45 1x10
65 1x5
85 1x5
115 2x5, 1x10
EZ Bar Curls
55 1x10, 1x12
Close Grip Bench
120 2x5, 1x8
DB Side lateral Rases/Face Pulls (super set)
8 2x12
50 2x12
Squats
85 1x10
95 1x5
105 1x5
145 2x5, 1x15
Pull-ups
5x7, 1x10
Push-ups
5x30
Posted on 4/9/22 at 10:40 pm to JamesLang
55 yo. Today clean and jerk. 210 for a double.
Posted on 5/2/22 at 9:31 pm to JamesLang
quote:
1k lb. club in a year.
I remember doing this in HS. I was in the 1200 club. Wish I could get back there.
Posted on 5/31/22 at 8:54 pm to JamesLang
I’m 182. Use to be 208 and very muscular (outside of my stomach a little. It’s impossible to get a tight stomach at that weight. 6 feet. Anyway, I developed major back problems from complications from surgery and then I broke my ankle bad, which still has screws a torn ligaments. That muscle turned to fat in about 5 months.
I decided to just lose weight, which is easy for me. Women of all ages check me out everywhere I go. The jawline and my boyish good looks are back. It’s such a noticeable difference. It helps that half the country is fat and the pool of masculine and high testosterone fellows is shrinking. More and more women with daddy issues as well
I decided to just lose weight, which is easy for me. Women of all ages check me out everywhere I go. The jawline and my boyish good looks are back. It’s such a noticeable difference. It helps that half the country is fat and the pool of masculine and high testosterone fellows is shrinking. More and more women with daddy issues as well
This post was edited on 5/31/22 at 8:56 pm
Posted on 7/4/22 at 7:11 pm to JamesLang
I'm doing Murph Challenge, at 66. Damned determined to do it in an hour.
HELP!! Lol
HELP!! Lol
Posted on 8/16/22 at 6:07 pm to JamesLang
Posted on 9/2/22 at 5:08 pm to JamesLang
Lack of sleep last night drained me for the workout today..
Strength
3x1
2 strict press
3 push press
4 split jerks
Finished at 165
18 min cap
9 rounds
4 Alt DB snatches 70/50
4 TTB
..into..
7 rounds
6 cal assault bike
6 cal row
..into..
5 rounds
8 ALT DB snatches
8 TTB
..into..
3 rounds
10 cal assault bike
10 cal row
Made it into somewhere in the 5 rounds at the cap Rx.
Strength
3x1
2 strict press
3 push press
4 split jerks
Finished at 165
18 min cap
9 rounds
4 Alt DB snatches 70/50
4 TTB
..into..
7 rounds
6 cal assault bike
6 cal row
..into..
5 rounds
8 ALT DB snatches
8 TTB
..into..
3 rounds
10 cal assault bike
10 cal row
Made it into somewhere in the 5 rounds at the cap Rx.
This post was edited on 9/2/22 at 5:09 pm
Posted on 9/17/22 at 9:26 pm to JamesLang
Hello brothers. I started this thread. I might get banned for being an alter but I’m happy to see how far this thread has come.
I just restarted Greyskull after gaining 60 lbs over the last 3 years.
I’m a big fat frick. And I know what I need to do.
I knew the DOMS was coming and I’m just getting over it. I’m ready to train back to the pre Covid condition.
I don’t blame Covid. I had a number of events that led to depression and no motivation.
I know how to do everything right. I’m just starting to do it again.
It was hard walking into the real weight room as a big fat frick. But I did it.
I just restarted Greyskull after gaining 60 lbs over the last 3 years.
I’m a big fat frick. And I know what I need to do.
I knew the DOMS was coming and I’m just getting over it. I’m ready to train back to the pre Covid condition.
I don’t blame Covid. I had a number of events that led to depression and no motivation.
I know how to do everything right. I’m just starting to do it again.
It was hard walking into the real weight room as a big fat frick. But I did it.
Posted on 9/27/22 at 2:22 pm to JamesLang
Ohp 90x5,5,12. Squat 170x5,5,6
Accessories lat pulldown,farmer walk, rows and weighted pullups
Accessories lat pulldown,farmer walk, rows and weighted pullups
Posted on 9/30/22 at 12:01 pm to JamesLang
Bench 185x5,5,6. Dl 150x10
Accessories close grip bench, dB rows, face pull, tri extensions
Accessories close grip bench, dB rows, face pull, tri extensions
Posted on 10/6/22 at 1:16 pm to JamesLang
166 lbs this morning
3 mile run before work. 29 minutes.
Gym at lunch
Maxed out on military press for shits and giggles
3x135
1x155
1x165
1x175
1x185
couldn't lock out 205
Farmers walks, 5 minutes with 30 lb DBs
Misc. ab work
Walked a mile.
3 mile run before work. 29 minutes.
Gym at lunch
Maxed out on military press for shits and giggles
3x135
1x155
1x165
1x175
1x185
couldn't lock out 205
Farmers walks, 5 minutes with 30 lb DBs
Misc. ab work
Walked a mile.
Posted on 10/7/22 at 4:05 pm to JamesLang
Ohp 95x5,5,10, squat 175x5x3, facepull, hip thrust, decline situps
This post was edited on 10/7/22 at 4:06 pm
Posted on 10/8/22 at 5:37 pm to JamesLang
Bench 190 x 5,3,3(bleh), dl 155x10, plug-in pullups,overhead squats, skullcrushers
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