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Started By
Message
re: Daily Strength Check-In
Posted on 1/18/23 at 9:53 am to pwejr88
Posted on 1/18/23 at 9:53 am to pwejr88
Yesterday:
10 minutes to work to a single hang clean - worked to 230
10-8-6-4-2
Hang Clean Cylcling - ended at 185
4 Position Pause Clean Deadlift
4x1
Bench Press
8-6-4-8-6-4
155-170-185-165-175-190
Partner Workout - split the reps
120 Cal Echo buy in
30 ring muscle ups
100 ft handstand walk
100 drag rope double unders
40 bar muscle ups
100 ft handstand walk
100 drag rope double unders
50 chest to bar
100 ft handstand walk
100 drag rope double unders
120 cal Echo buy out
Today:
10 min to build to a hang snatch
hang snatch
10-8-6-4-2
Floating Snatch Deadlift
4x4
Cardio
7 min distance row
-rest 1 min-
7 min distance bike erg
-rest 1 min-
7 min distance ski erg
Likely some body building access
10 minutes to work to a single hang clean - worked to 230
10-8-6-4-2
Hang Clean Cylcling - ended at 185
4 Position Pause Clean Deadlift
4x1
Bench Press
8-6-4-8-6-4
155-170-185-165-175-190
Partner Workout - split the reps
120 Cal Echo buy in
30 ring muscle ups
100 ft handstand walk
100 drag rope double unders
40 bar muscle ups
100 ft handstand walk
100 drag rope double unders
50 chest to bar
100 ft handstand walk
100 drag rope double unders
120 cal Echo buy out
Today:
10 min to build to a hang snatch
hang snatch
10-8-6-4-2
Floating Snatch Deadlift
4x4
Cardio
7 min distance row
-rest 1 min-
7 min distance bike erg
-rest 1 min-
7 min distance ski erg
Likely some body building access
1
Posted on 1/19/23 at 4:16 am to The Top G
Boring But Big: Beefcake Cycle 1, Week 3, Day 3
Kettlebell Swings 35 x 3x8
Deadlift
240/270/305 1x5
240 5x10
Band Pullaparts - 100 in 4 sets
Dips 3x10, 2x8, 1x4 (50 total)
Skipped the Burpees today
Kettlebell Swings 35 x 3x8
Deadlift
240/270/305 1x5
240 5x10
Band Pullaparts - 100 in 4 sets
Dips 3x10, 2x8, 1x4 (50 total)
Skipped the Burpees today
Posted on 1/20/23 at 4:12 am to benfasa
oring But Big: Beefcake Cycle 1, Week 3, Day 4
box jumps 2x5
OHP
85/100/110 1x5
Superset:
OHP 85 5x10
Barbell Row 85 5x10
Superset:
Lunges (Dumbbell) 60/hand 5x5
Hanging Leg Raises 5x10
That's it for cycle 1. Upping TM all around and give it another go. The numbers looked intimidating to me this cycle (especially Squat and Dead, OHP not so much) but I haven't missed any reps. Let's keep rolling.
Burpees 3 sets in :39 (goal of 13) - 13,13,7
My body knows that I skipped burpees my last two workouts
box jumps 2x5
OHP
85/100/110 1x5
Superset:
OHP 85 5x10
Barbell Row 85 5x10
Superset:
Lunges (Dumbbell) 60/hand 5x5
Hanging Leg Raises 5x10
That's it for cycle 1. Upping TM all around and give it another go. The numbers looked intimidating to me this cycle (especially Squat and Dead, OHP not so much) but I haven't missed any reps. Let's keep rolling.
Burpees 3 sets in :39 (goal of 13) - 13,13,7
My body knows that I skipped burpees my last two workouts
Posted on 1/20/23 at 9:00 am to Tiger_n_Texas
Finished week 3 of Young Grasshopper! Really feel like I've dialed in the training weights. Squats feel heavy (as they should), but doesn't feel unsafe. Similar with deadlifts; heavy but not maxed. My issue with deadlifts is my grip is getting weak towards the end of the set. Is it natural/acceptable to stop and get a new grip mid-set?
YG-PPSA
Wk 3 Day 3
Deadlift: 150-5, 170-5, 185-5, 195-5
Bench Press: 115-5, 130-5, 140-5, 145-5x2
Squat: 125-4, 135-4, 145-4, 155-5x2
DB Row: 45-10x3
DB Lats: 5-15x3
BB Curl: 50-15x3
YG-PPSA
Wk 3 Day 3
Deadlift: 150-5, 170-5, 185-5, 195-5
Bench Press: 115-5, 130-5, 140-5, 145-5x2
Squat: 125-4, 135-4, 145-4, 155-5x2
DB Row: 45-10x3
DB Lats: 5-15x3
BB Curl: 50-15x3
Posted on 1/20/23 at 9:01 am to benfasa
Last night
Squats: 265 3x7
Bench: 180 3x8
RDLs: 235 3x8
Iso Chest Press: 90 3x8
Abs
I was supposed to get 8 reps on squats, but my legs were tired. Might reset the 8's to 245 next week and work back up.
Squats: 265 3x7
Bench: 180 3x8
RDLs: 235 3x8
Iso Chest Press: 90 3x8
Abs
I was supposed to get 8 reps on squats, but my legs were tired. Might reset the 8's to 245 next week and work back up.
Posted on 1/20/23 at 9:03 am to Tiger_n_Texas
quote:
My issue with deadlifts is my grip is getting weak towards the end of the set
Are you doing double overhand currently? You could always switch to a mixed grip (one overhand, one underhand) on your heavy working sets. I do everything above 225 mixed grip.
This post was edited on 1/20/23 at 9:04 am
Posted on 1/20/23 at 9:48 am to Bonkers119
quote:
Are you doing double overhand currently? You could always switch to a mixed grip (one overhand, one underhand) on your heavy working sets. I do everything above 225 mixed grip.
Yes, double overhand. This is the first time I've used weights instead of machines so still learning.
I'll definitely try that on my next set. Thank you for the suggestion.
Posted on 1/20/23 at 10:04 am to Tiger_n_Texas
good to see lots of new guys in this thread.
resetting grip on double overhand is fine, mixed grip is fine too and will give you better grip overall. just make sure you switch which hand is which often.
resetting grip on double overhand is fine, mixed grip is fine too and will give you better grip overall. just make sure you switch which hand is which often.
Posted on 1/20/23 at 1:28 pm to lsu777
Machine squat
5x5@ 275
OHP
135x5. 145x3. 155x1.
5x10@75
Seated shoulder press
4x12@ 90
Face Pulls
4x12@110
DB Shrugs
4x12 with 100s
5x5@ 275
OHP
135x5. 145x3. 155x1.
5x10@75
Seated shoulder press
4x12@ 90
Face Pulls
4x12@110
DB Shrugs
4x12 with 100s
Posted on 1/21/23 at 7:47 am to Chief316
Lowered the weight on my normal back routine and focused on TUT:
Pull ups (with 50 lbs band) - 5 x max (9,8,6,5,4) 3 seconds up/3seconds down
Shrugs - 4x8 @ 145 with 5 second hold
EZ bar curls - 4x6 @ 65 with 4 second pause
Bar Rows - 4x6 @ 145 with 4 second hold
DB Hammer Curls - 4x6 @ 35 3 seconds up/3 seconds down
Band Lat pull downs 4x10 with 5 second hold
Band seated pulls 4x10 with 5 second hold
TUT workouts are boring
Pull ups (with 50 lbs band) - 5 x max (9,8,6,5,4) 3 seconds up/3seconds down
Shrugs - 4x8 @ 145 with 5 second hold
EZ bar curls - 4x6 @ 65 with 4 second pause
Bar Rows - 4x6 @ 145 with 4 second hold
DB Hammer Curls - 4x6 @ 35 3 seconds up/3 seconds down
Band Lat pull downs 4x10 with 5 second hold
Band seated pulls 4x10 with 5 second hold
TUT workouts are boring
Posted on 1/23/23 at 4:35 am to benfasa
Boring But Big: Beefcake Cycle 2, Week 1, Day 1
Kettlebell Swings 35 x 3x8
Squats
180/210/240 1x5
180 5x10
Chins 6x6, 2x5, 1x4 (50 total)
Dips 50 in 6 sets (10,10,10,10,7,3)
Burpess, 3 sets for :39 seconds - 13,6,9. Goal was 13 each.
It's becoming obvious that if I want to achieve the Villain Burpee Challenge, I need to do Burpee work everyday, rest days included. My capacity to hit the numbers drops dramatically after days off.
Kettlebell Swings 35 x 3x8
Squats
180/210/240 1x5
180 5x10
Chins 6x6, 2x5, 1x4 (50 total)
Dips 50 in 6 sets (10,10,10,10,7,3)
Burpess, 3 sets for :39 seconds - 13,6,9. Goal was 13 each.
It's becoming obvious that if I want to achieve the Villain Burpee Challenge, I need to do Burpee work everyday, rest days included. My capacity to hit the numbers drops dramatically after days off.
Posted on 1/23/23 at 10:11 am to Tiger_n_Texas
YG-PPSA
Wk 4 Day 1
Deadlift: 160-4, 170-4, 185-4, 195-4
Bench Press: 115-5, 130-5, 140-5, 145-5, 155-5
BB Bent Row: 90-5x5
Front Squat: 90-8, 95-8, 100-8, 110-8
BB Curl: 50-10x3
Wk 4 Day 1
Deadlift: 160-4, 170-4, 185-4, 195-4
Bench Press: 115-5, 130-5, 140-5, 145-5, 155-5
BB Bent Row: 90-5x5
Front Squat: 90-8, 95-8, 100-8, 110-8
BB Curl: 50-10x3
Posted on 1/23/23 at 1:35 pm to Tiger_n_Texas
Hit a bench rep PR yesterday of 275x15. Been a very long time since I've had one of those. Bench has been stagnant for a while.
Posted on 1/23/23 at 1:53 pm to Tiger_n_Texas
Havent checked in for awhile so figured i would. been eating like a horse last 3-4 weeks to strengthen up.
Friday: back/pull work
Neutral grip lat pull down
230x7 , 210x9, 7 190x9 , 7
Cable rows close grip
190x8 170x10 8 150x11
Hyper extension dumb bell
100lb x 10 x 4
Facepull
65x12x4
Seated preacher curl (HS machine)
120x9 8 110x9 7
various DB curls to finish off
Saturday legs
Squats
345x8 365x5 375x4 385x1
Leg curls, standing unilateral
100x8, 8 , 6 85x7
Calf raises, seated
220x12, 12, 10 200x10 180x10, 8
Leg press/sled
850x10 900x6 850x7 800x7
sunday chest/triceps
incline machine (hammer strength)
290x6 ,6 270x7 250x7 230x8
machine fly
245x15, 11, 9, 8
Underhand cable raise
100x8x3
Various tricep cable rope work
Friday: back/pull work
Neutral grip lat pull down
230x7 , 210x9, 7 190x9 , 7
Cable rows close grip
190x8 170x10 8 150x11
Hyper extension dumb bell
100lb x 10 x 4
Facepull
65x12x4
Seated preacher curl (HS machine)
120x9 8 110x9 7
various DB curls to finish off
Saturday legs
Squats
345x8 365x5 375x4 385x1
Leg curls, standing unilateral
100x8, 8 , 6 85x7
Calf raises, seated
220x12, 12, 10 200x10 180x10, 8
Leg press/sled
850x10 900x6 850x7 800x7
sunday chest/triceps
incline machine (hammer strength)
290x6 ,6 270x7 250x7 230x8
machine fly
245x15, 11, 9, 8
Underhand cable raise
100x8x3
Various tricep cable rope work
Posted on 1/23/23 at 7:44 pm to caro81
Tonight
Bench: 205 3x4
Squats: Up to 315x1
Close Grip BP: 155 3x8
Leg Extensions: 130x10, 150x8, 180x6
Abs and cardio
Worked up to 315x1 on squat with no belt or sleeves.
Bench: 205 3x4
Squats: Up to 315x1
Close Grip BP: 155 3x8
Leg Extensions: 130x10, 150x8, 180x6
Abs and cardio
Worked up to 315x1 on squat with no belt or sleeves.
Posted on 1/24/23 at 4:20 am to Bonkers119
box jumps 2x5
Bench Press
130/150/170 1x5
130 5x10
ss
Dumbbell Row 65 x 5x10
Bulgarian Split Squat 55 x 5x5
ss
Ab Rollout 5x10
Burpees: 13, 8, 7 in :39 second sets
this level (3 sets of 13 in :39 sec each) is proving challenging to say the least
Bench Press
130/150/170 1x5
130 5x10
ss
Dumbbell Row 65 x 5x10
Bulgarian Split Squat 55 x 5x5
ss
Ab Rollout 5x10
Burpees: 13, 8, 7 in :39 second sets
this level (3 sets of 13 in :39 sec each) is proving challenging to say the least
Posted on 1/24/23 at 7:28 am to benfasa
Monday
Bench
195x5. 225x5. 245x5
145@ 5x10
DB incline
4x10 with 60s
DB flys
4x10 with 40s
Bench
195x5. 225x5. 245x5
145@ 5x10
DB incline
4x10 with 60s
DB flys
4x10 with 40s
Posted on 1/24/23 at 8:26 pm to Chief316
Leg Day:
Power Clean: 135x4, 185x4, 185x4, 185x4
Back Squat: 135x10, 185x8, 225x5, 245x5
DB Calf Raises: 4x15 @ 55 lbs
Deadlift: 185x10, 225x8, 275x5, 275x5
RDLs: 135x10, 185x8, 200x5, 200x5
Band Glut/ham: 4x10
Power Clean: 135x4, 185x4, 185x4, 185x4
Back Squat: 135x10, 185x8, 225x5, 245x5
DB Calf Raises: 4x15 @ 55 lbs
Deadlift: 185x10, 225x8, 275x5, 275x5
RDLs: 135x10, 185x8, 200x5, 200x5
Band Glut/ham: 4x10
Posted on 1/25/23 at 8:46 am to Antonio Moss
Arms
Tricep pull downs
4x12@ 80
Skull crushers
4x12@95
DB curls
4x6@ 45s
Preacher curls
4x12@75
Machine hammer curls
4x12@75
Tricep pull downs
4x12@ 80
Skull crushers
4x12@95
DB curls
4x6@ 45s
Preacher curls
4x12@75
Machine hammer curls
4x12@75
Posted on 1/25/23 at 9:28 am to Tiger_n_Texas
YG-PPSA
Wk 4 Day 2
Squat: 135-5, 145-5, 155-5, 170-5x2
OH Press: 75-8x5
SS Chin-ups: [-65]-3x5
CG Bench: 90-10, 95-10, 100-10x2
Rev Grip BB Curl: 40-15x3
Skull crushers: 40-15x3
Wk 4 Day 2
Squat: 135-5, 145-5, 155-5, 170-5x2
OH Press: 75-8x5
SS Chin-ups: [-65]-3x5
CG Bench: 90-10, 95-10, 100-10x2
Rev Grip BB Curl: 40-15x3
Skull crushers: 40-15x3
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