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Started By
Message
re: Daily Strength Check-In
Posted on 3/12/24 at 6:45 pm to iwyLSUiwy
Posted on 3/12/24 at 6:45 pm to iwyLSUiwy
W8 D2:
As penance for skipping w8 d1 while at the lake I’m doing today’s compounds with yesterday and today’s accessories.
Squat: 2x5x255, 1x6x255
Bench: 3x5x185, 5x225, 2x255
Wide lat pulldown: 3x10x120
Rope triceps: 3x10x89, 90, 100
Rope biceps: 3x10x80, 90, 100
DB flies: 3x10x50
AB wide grip curls: 3x10x75
DB rear delts: 3x10x20
Close grip lat pulldown : 3x10x130
I kept the weight static on most accessories, instead of doing my normal increments. I was ready to get out once I was done, and I think I’ll sleep very well tonight.
As penance for skipping w8 d1 while at the lake I’m doing today’s compounds with yesterday and today’s accessories.
Squat: 2x5x255, 1x6x255
Bench: 3x5x185, 5x225, 2x255
Wide lat pulldown: 3x10x120
Rope triceps: 3x10x89, 90, 100
Rope biceps: 3x10x80, 90, 100
DB flies: 3x10x50
AB wide grip curls: 3x10x75
DB rear delts: 3x10x20
Close grip lat pulldown : 3x10x130
I kept the weight static on most accessories, instead of doing my normal increments. I was ready to get out once I was done, and I think I’ll sleep very well tonight.
Posted on 3/12/24 at 8:29 pm to HVAU
Been a while since I've posted in here. Took my maxes the last few weeks.
Hovering around 165 lb bw.
Squat: 385 lbs. RPE 8 but my knee felt iffy so I shut down.
Bench: 310 lbs. If the fan were on I'd have missed the lift.
Deadlift: 425 lbs. Missed 435 due to grip slipping. Pulling with my hands half on the knurlung half on the slick, the bar I use sucks.
Strict OHP: 190 lbs
Neutral grip pull ups: 31
I've been doing the 5/3/1 Triumvirate for the last few months. I feel like I've been hit by a truck. I'm getting too old for this sh*t
Hovering around 165 lb bw.
Squat: 385 lbs. RPE 8 but my knee felt iffy so I shut down.
Bench: 310 lbs. If the fan were on I'd have missed the lift.
Deadlift: 425 lbs. Missed 435 due to grip slipping. Pulling with my hands half on the knurlung half on the slick, the bar I use sucks.
Strict OHP: 190 lbs
Neutral grip pull ups: 31
I've been doing the 5/3/1 Triumvirate for the last few months. I feel like I've been hit by a truck. I'm getting too old for this sh*t
Posted on 3/14/24 at 3:03 pm to HVAU
W8 D3:
DL 8x1x275, 1x5x275, 1x325
OHP 3x5115, 1x160
DB pullover 3x10x65, 75, 80
Face pulls 3x10x130, 140, 150
HS rows 3x10x140, 180, 200
The dl stuff took a while with 2 minute rest breaks, so I only did programmed accessories today.
DL 8x1x275, 1x5x275, 1x325
OHP 3x5115, 1x160
DB pullover 3x10x65, 75, 80
Face pulls 3x10x130, 140, 150
HS rows 3x10x140, 180, 200
The dl stuff took a while with 2 minute rest breaks, so I only did programmed accessories today.
Posted on 3/15/24 at 1:51 pm to HVAU
W8 D4:
Bench 8x1x245, 1x3x245
Smith Machine Lunges 3x10x105 each leg
Did this with a friend instead of my T2 squats
Preacher curls 3x10x85, 95, 105
DB ext 3x10x75, 85, 95
AB curls 2x10x75, 1x12x75
BW dips 3x8
Inc DB press 3x10x60
Bench 8x1x245, 1x3x245
Smith Machine Lunges 3x10x105 each leg
Did this with a friend instead of my T2 squats
Preacher curls 3x10x85, 95, 105
DB ext 3x10x75, 85, 95
AB curls 2x10x75, 1x12x75
BW dips 3x8
Inc DB press 3x10x60
Posted on 3/17/24 at 4:53 pm to HVAU
W9 D1:
Decided to get started early this week since I bought some new shoes for lifting.
OHP 1x4x140, 1x2x140, 1x4x140
DL 2x4x245, 1x10x245, 1x325
The stability with new shoes made that single pull feel much lighter.
Lat pulldowns 3x10x130, 150, 170
Rear delt raises 3x10x20
Leg ext 10x120, 130, 140, 150, 160, 2x5x160
Rope lat pullovers 10x80, 90, 110, 120, 2x5x120
DB hammer curls 10x25, 30, 35, 6x40
Crazy fives barbell curls (5 reps, rest for a 5 count, 4 reps, rest for a 4 count, etc.)
3 sets at 65
Decided to get started early this week since I bought some new shoes for lifting.
OHP 1x4x140, 1x2x140, 1x4x140
DL 2x4x245, 1x10x245, 1x325
The stability with new shoes made that single pull feel much lighter.
Lat pulldowns 3x10x130, 150, 170
Rear delt raises 3x10x20
Leg ext 10x120, 130, 140, 150, 160, 2x5x160
Rope lat pullovers 10x80, 90, 110, 120, 2x5x120
DB hammer curls 10x25, 30, 35, 6x40
Crazy fives barbell curls (5 reps, rest for a 5 count, 4 reps, rest for a 4 count, etc.)
3 sets at 65
Posted on 3/18/24 at 10:57 am to HVAU
Was out of town from Tuesday to Sunday. Definitely left my diet at home when I left town. Colorado's food scene is legit But four days of skiing burned quite a bit of calories so I don't feel too bad, my legs still feel like jello. Getting back in the gym tonight.
Posted on 3/19/24 at 10:03 am to HVAU
Last night:
Haven't done a max on my bench since I've been back in the gym and for some reason I tried last night at 9pm while exhausted from Skiing and work. But, just wanted to see.
Bench Press: 1x8x135, 1x1x175, 1x1x185, On the 1x1x190 my shoulder crapped out on me and I couldn't finish the rep all the way and had to bail out on the lower rack. Dumb idea to try and max when I'm tired and no spotter. 1x8x135.
Incline DB: 4x8x45. Shoulder was hurting from the bench still.
Machine Chest Press (one arm isolation): 4x8
Decline DB: 4x6x55
Cable Fly's (cables set to the floor to focus on lower chest): 4x8
Machine Fly's: 4x10
Struggled the whole workout with my shoulder and did band stretches in between sets most of the night to try and alleviate some pain. Still was able to hit the chest pretty good even though not as heavy as I wanted to on a night I wanted to go heavy.
Haven't done a max on my bench since I've been back in the gym and for some reason I tried last night at 9pm while exhausted from Skiing and work. But, just wanted to see.
Bench Press: 1x8x135, 1x1x175, 1x1x185, On the 1x1x190 my shoulder crapped out on me and I couldn't finish the rep all the way and had to bail out on the lower rack. Dumb idea to try and max when I'm tired and no spotter. 1x8x135.
Incline DB: 4x8x45. Shoulder was hurting from the bench still.
Machine Chest Press (one arm isolation): 4x8
Decline DB: 4x6x55
Cable Fly's (cables set to the floor to focus on lower chest): 4x8
Machine Fly's: 4x10
Struggled the whole workout with my shoulder and did band stretches in between sets most of the night to try and alleviate some pain. Still was able to hit the chest pretty good even though not as heavy as I wanted to on a night I wanted to go heavy.
Posted on 3/19/24 at 1:53 pm to iwyLSUiwy
W9 D2:
Bench 3x6x195, 1x5x225, 1x3x245, 1x1x265, 1x1x275
My bench bro was in so we hit it hard. I didn’t plan on hitting previous 1rm today, but he was pushing on his so joined in.
Squat 3x5x265
Should have pushed more since it’s technically my squat day, but I was ok with this volume /intensity after the bench party.
Rope curls 3x10x80, 90, 100
Rope triceps 3x10x80, 90, 100
AB curls 2x10x75, 1x15x75
DB flies 3x10x50s
Reverse BB curls 3x10x40, 50, 60 2x5x60
I added these because my left elbow is hurting when doing curls with a supinated wrist, and I wanted to see if this variations made any difference. Meh.
Fun day today.
Bench 3x6x195, 1x5x225, 1x3x245, 1x1x265, 1x1x275
My bench bro was in so we hit it hard. I didn’t plan on hitting previous 1rm today, but he was pushing on his so joined in.
Squat 3x5x265
Should have pushed more since it’s technically my squat day, but I was ok with this volume /intensity after the bench party.
Rope curls 3x10x80, 90, 100
Rope triceps 3x10x80, 90, 100
AB curls 2x10x75, 1x15x75
DB flies 3x10x50s
Reverse BB curls 3x10x40, 50, 60 2x5x60
I added these because my left elbow is hurting when doing curls with a supinated wrist, and I wanted to see if this variations made any difference. Meh.
Fun day today.
Posted on 3/19/24 at 1:57 pm to iwyLSUiwy
How is your preset stretch up on bench? I was having shoulder issues, partially related to lifting, and I changed my set up to include a really good shoulder stretch when I lay on the bench. That along with focus on death gripping the bar, and not flaring the elbows has really improved my shoulder health, and I use a very wide grip which can be harder on shoulders.
Posted on 3/20/24 at 10:53 am to HVAU
quote:
How is your preset stretch up on bench?
I normally do a pretty decent job stretching before and after. Usually do better stretching my back because my back injury is worse than my shoulder. But Monday I really just used a 3-4ft small pvc type pipe they have and did some shoulder stretches with it.
quote:
and not flaring the elbows has really improved my shoulder health,
I think I probably need to work on this. It normally hurts worse on the bench but it actually hurt worse for me on dumbbells for the first time. Normally it's like I can get my arm into some range of motion on the dumbbell where it helps with the pain whereas on the bench I'm locked into a painful move. It was opposite this go around. Just kind of sucks in general really though.
Probably need to go a little more narrow with my grip as well.
Posted on 3/20/24 at 11:25 am to iwyLSUiwy
It’s been a while since I posted in this thread. Glad it’s still going.
Here’s what I did last night:
Log clean and press - doubles
- 8 x 2 - 215
front squats 5 x 2 - 92.5%
- 250
Chin ups 3 x 8
RDL 3 x 5 - 285
Incline log press 3 x 5
- 175
- 185
- 195
200 sandbag/310 yoke run x 4
10 mins treadmill walk
Here’s what I did last night:
Log clean and press - doubles
- 8 x 2 - 215
front squats 5 x 2 - 92.5%
- 250
Chin ups 3 x 8
RDL 3 x 5 - 285
Incline log press 3 x 5
- 175
- 185
- 195
200 sandbag/310 yoke run x 4
10 mins treadmill walk
Posted on 3/21/24 at 2:00 pm to DeafJam73
W9 D3:
DL 2x2x275, 1x5x275, 1x1x335
OHP 3x4x120, 1x8x120, 1x1x160
Tinkering with GGBB progressions on accessories.
DB pullover 3x10x65, 75, 85, 2x5x85
Face pulls 3x10x130, 140, 150, 2x5x150
HS Rows 3x10x140, 180, 200, 2x5x200
CG lat pulldown 2x10x130, 150, 1x6x170, 2x5x170
Still made it out in about 2 hours.
DL 2x2x275, 1x5x275, 1x1x335
OHP 3x4x120, 1x8x120, 1x1x160
Tinkering with GGBB progressions on accessories.
DB pullover 3x10x65, 75, 85, 2x5x85
Face pulls 3x10x130, 140, 150, 2x5x150
HS Rows 3x10x140, 180, 200, 2x5x200
CG lat pulldown 2x10x130, 150, 1x6x170, 2x5x170
Still made it out in about 2 hours.
Posted on 3/21/24 at 2:11 pm to HVAU
quote:
DL 2x2x275, 1x5x275, 1x1x335
Hot damn that's good!
So skiing messed by neck and back up more than I thought it did.
Went to the track last night first and ran a mile. Pain really kicked in but I did run it in 8:45 which is a minute faster than two weeks ago.
Was planning on doing back but I was hurting too bad so I just did some serious stretching for about an hour, planks, and a few ab workouts. Went home and took a hot bath and a hydrocodone (first time I've hurt bad enough to take one of those in almost a year).
Lame workout I know, but still better than sitting at home on the couch
Posted on 3/21/24 at 2:54 pm to iwyLSUiwy
Meant to reply with an idea for a good set up for bench to help your shoulder. I’m in a rush at the moment and it’ll take me a minute to effectively describe it, but I’ll get to it when my day let’s up.
Hope your back loosens up so you can lift.
Hope your back loosens up so you can lift.
Posted on 3/21/24 at 3:58 pm to HVAU
yea I'll listen to any tips. No rush.
Posted on 3/21/24 at 7:03 pm to iwyLSUiwy
So this is nothing ground breaking, but it’s helped me immensely to avoid shoulder pain on bench.
Before this it’s a good idea to use that pvc pipe to do some shoulder stretches. Some banded pull aparts too.
1. Sit on the bench and reach down to the floor stretching your shoulders to the front. I’ll usually do a few arm circles when I sit back up.
2. Lay on the bench and get your torso and legs into the position you’ll lift from.
3. Reach your hands back and grab the bar that connects the posts (supports the upper end of the bench that you’re laying on). So your hands are in a similar position to that which you’d start a behind the neck press from.
4. While in this position really stretch the shoulders, focusing on digging your scapulas into the bench and squeezing them together. You’ll arch your back a bit too. I’ll kind of rock back and forth a little to make sure I’m really balanced on the bench.
5. Now, maintaining that bedded down into the bench feel reach up and grab the bar.
6. Squeeze the bar tightly. This helps me really focus on keeping all my involved muscles tight.
7. Take a big breath, filling up so that your stomach protrudes and arch your back more simultaneously.
8. Unrack the weight and do your set.
I do this for every set and it’s really helped my shoulder. It’s also nice to have a routine to prime myself before each lift.
Good luck.
Before this it’s a good idea to use that pvc pipe to do some shoulder stretches. Some banded pull aparts too.
1. Sit on the bench and reach down to the floor stretching your shoulders to the front. I’ll usually do a few arm circles when I sit back up.
2. Lay on the bench and get your torso and legs into the position you’ll lift from.
3. Reach your hands back and grab the bar that connects the posts (supports the upper end of the bench that you’re laying on). So your hands are in a similar position to that which you’d start a behind the neck press from.
4. While in this position really stretch the shoulders, focusing on digging your scapulas into the bench and squeezing them together. You’ll arch your back a bit too. I’ll kind of rock back and forth a little to make sure I’m really balanced on the bench.
5. Now, maintaining that bedded down into the bench feel reach up and grab the bar.
6. Squeeze the bar tightly. This helps me really focus on keeping all my involved muscles tight.
7. Take a big breath, filling up so that your stomach protrudes and arch your back more simultaneously.
8. Unrack the weight and do your set.
I do this for every set and it’s really helped my shoulder. It’s also nice to have a routine to prime myself before each lift.
Good luck.
This post was edited on 3/21/24 at 7:08 pm
Posted on 3/25/24 at 12:02 pm to HVAU
W9 D4:
Had out of town gigs so I missed my Friday workout. I’ll have to drop a day this week to get back to my schedule.
Bench 3x3x235, 1x245, 1x265, 20x135
Smith Machine lunges 3x10x125 each leg
Preacher curls 3x10x85, 95, 105 2x5x105
Triceps ext 3x10x75, 85, 95 2x5x95
AB curls 2x10x75, 1x12x75
BW dips 3x8
Weights felt fine, but I was dragging the whole time. The trip out of town left me low on rest.
Had out of town gigs so I missed my Friday workout. I’ll have to drop a day this week to get back to my schedule.
Bench 3x3x235, 1x245, 1x265, 20x135
Smith Machine lunges 3x10x125 each leg
Preacher curls 3x10x85, 95, 105 2x5x105
Triceps ext 3x10x75, 85, 95 2x5x95
AB curls 2x10x75, 1x12x75
BW dips 3x8
Weights felt fine, but I was dragging the whole time. The trip out of town left me low on rest.
Posted on 3/25/24 at 12:30 pm to HVAU
Will definitely do that stretch next chest day Thanks
Saturday:
Quick arm workout.
DB curls: 1x8x25. 2x8x30. 1x6x35
Overhead DB Extension (single arm): 2x8x20. 2x8x25
ISO Preacher Curls: 2x8x25. 2x8x30
Seated DB Tricep Extension: 1x8x50. 1x8x55. 2x8x60
Cable Curls: 1x8x55. 1x8x60. 2x8x65
Cable Tricep Rope Pulldown: 4x8x?. Only workout my shoulder bothered me on. Shoulder popped with each pullldown. That's the first time it's been popping. I honestly should probably go see the doctor.
Reverse (palms down) Cable Curls: 4x8x?. Need to do a better job of keeping up with my weight on cables so I can keep up with gains.
Machine Seated Dips/Pushdown: 4x8x135
Was in and out in less that an hour.
Saturday:
Quick arm workout.
DB curls: 1x8x25. 2x8x30. 1x6x35
Overhead DB Extension (single arm): 2x8x20. 2x8x25
ISO Preacher Curls: 2x8x25. 2x8x30
Seated DB Tricep Extension: 1x8x50. 1x8x55. 2x8x60
Cable Curls: 1x8x55. 1x8x60. 2x8x65
Cable Tricep Rope Pulldown: 4x8x?. Only workout my shoulder bothered me on. Shoulder popped with each pullldown. That's the first time it's been popping. I honestly should probably go see the doctor.
Reverse (palms down) Cable Curls: 4x8x?. Need to do a better job of keeping up with my weight on cables so I can keep up with gains.
Machine Seated Dips/Pushdown: 4x8x135
Was in and out in less that an hour.
Posted on 3/26/24 at 11:20 am to iwyLSUiwy
W10 D1:
Things are tapering down this week as max out approaches. Kind of nice to get in and out
OHP 1x3x145, 1x165
DL 2x5x255, 1x10x255
Lat pulldown 2x10x150, 170
Leg ext 2x10x150, 160
Rear delts 2x10x20s
BW neutral grip chins 3x5
Things are tapering down this week as max out approaches. Kind of nice to get in and out
OHP 1x3x145, 1x165
DL 2x5x255, 1x10x255
Lat pulldown 2x10x150, 170
Leg ext 2x10x150, 160
Rear delts 2x10x20s
BW neutral grip chins 3x5
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