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Message
re: Daily Strength Check-In
Posted on 4/10/24 at 2:07 pm to Tiger_n_Texas
Posted on 4/10/24 at 2:07 pm to Tiger_n_Texas
I had bad tendinitis in one of my elbows back in grad school. Started taking fish oil and never had another problem. It’s anecdotal and maybe something else fixed it, but that’s my $.02.
Posted on 4/11/24 at 11:55 am to Dixie Normus
Ripples W12 D3:
fricking overcoming Monday.
DL: warmup then 295x1, 315x1, 345x1, 1st attempt at 360 had to bail because my shoulders were too far forward, 2nd attempt shaky, but got it all the way up, New 1rm 360x1
OHP: rethought my grip from Monday and decided to push up to my current 1rm. Warmup then 135x1, 155x1, 175x1 went easy. I will probably revisit the 180 attempt next week.
DB pullover: 3x10x65, 75, 85
Face pulls: 3x10x130, 140, 150
HS Rows: 3x10x140, 180, 200
Feel a lot better about the week with 2 new 1RMS. Currently 35 lbs away from the 1000 lb mark on the big 3. Hopefully I can gain on bench tomorrow or Sunday.
fricking overcoming Monday.
DL: warmup then 295x1, 315x1, 345x1, 1st attempt at 360 had to bail because my shoulders were too far forward, 2nd attempt shaky, but got it all the way up, New 1rm 360x1
OHP: rethought my grip from Monday and decided to push up to my current 1rm. Warmup then 135x1, 155x1, 175x1 went easy. I will probably revisit the 180 attempt next week.
DB pullover: 3x10x65, 75, 85
Face pulls: 3x10x130, 140, 150
HS Rows: 3x10x140, 180, 200
Feel a lot better about the week with 2 new 1RMS. Currently 35 lbs away from the 1000 lb mark on the big 3. Hopefully I can gain on bench tomorrow or Sunday.
This post was edited on 4/11/24 at 12:18 pm
Posted on 4/11/24 at 9:18 pm to JamesLang
We hit some max lifts this week..
285x1 on Bench
275x2 on Front Squat
207.5x1 on Strict Press
1RM deadlift tomorrow
CrossFit gym so we had 15-18 min to warmup and hit these. Normally, I take much longer in a normal setting to do this so my lifts are probably a tad higher on each.
285x1 on Bench
275x2 on Front Squat
207.5x1 on Strict Press
1RM deadlift tomorrow
CrossFit gym so we had 15-18 min to warmup and hit these. Normally, I take much longer in a normal setting to do this so my lifts are probably a tad higher on each.
Posted on 4/11/24 at 10:37 pm to Blutarsky
Nice. Great OHP
Going to attempt 285 for bench this week if 280 moves.
Going to attempt 285 for bench this week if 280 moves.
Posted on 4/14/24 at 5:11 am to JamesLang
OHP PR 185. ht 5'8" wt ~ 195. hoping for a bw OHP soon
worked up to a 2x225 power clean two days ago. hadnt done those on perhaps 4 months
worked up to a 2x225 power clean two days ago. hadnt done those on perhaps 4 months
This post was edited on 4/14/24 at 5:12 am
Posted on 4/18/24 at 3:09 pm to aldawg2323
Ripples reset:
So I finished max week, sort of. I had a terrible stomach illness over the weekend and didn’t get to max bench. Dropped a lot of weight with the illness so I’m just resetting. I’m running week one twice since I’m starting in the middle of the week.
Today:
DL warmup then 3x5x285
OHP warmup then 6x6x115 1x3x135
DB pullover 3x10x65, 75, 85
Face pulls 3x10x130, 140, 150
HS Rows 3x10x140, 180, 200
Lat pulls 3x10x130, 140, 150
I did a touch of bench just to feel the weight, but I’ve got actual sets tomorrow.
Bench 225x3, 205x5
The loss of energy from being sick was kicking my arse, but I got through it.
So I finished max week, sort of. I had a terrible stomach illness over the weekend and didn’t get to max bench. Dropped a lot of weight with the illness so I’m just resetting. I’m running week one twice since I’m starting in the middle of the week.
Today:
DL warmup then 3x5x285
OHP warmup then 6x6x115 1x3x135
DB pullover 3x10x65, 75, 85
Face pulls 3x10x130, 140, 150
HS Rows 3x10x140, 180, 200
Lat pulls 3x10x130, 140, 150
I did a touch of bench just to feel the weight, but I’ve got actual sets tomorrow.
Bench 225x3, 205x5
The loss of energy from being sick was kicking my arse, but I got through it.
Posted on 4/19/24 at 10:34 am to HVAU
Haven't checked in lateley.
Monday:
Leg press - warmup, 1x8x270, 3x8x360
Machine leg extension - 1x8x130, 1x8x140, 2x8x150
Machine leg curl - 4x8x120(maybe). Can't do much weight on this because it hurts my sciatic nerve and back pretty good.
Single leg machine leg press - 4x10xmax
Thursday:
DB bench press - warmup, 1x7x50, 1x7x55. Then for some reason I decided to just one rep max.lol. 1x1x65, 1x1x70, 1x1x75.
Might could have got to 80 if I hadn't have done those first two sets and had a spot. My max DB bench was 100 and that was about 10 years ago. Was struggling with 50's in February so I am happy with the gains so far.
T-Bar row - 1x8x45, 3x8x90
Incline bench - 4x8x135
Wide grip cable lat pulldown - 1x8x110, 3x8x120
Machine fly chest press - 2x8x120, 2x8x130
Machine back flly (just reverse of the chest fly) - 4x8x100
Quick in and out but got a good sweat going.
Monday:
Leg press - warmup, 1x8x270, 3x8x360
Machine leg extension - 1x8x130, 1x8x140, 2x8x150
Machine leg curl - 4x8x120(maybe). Can't do much weight on this because it hurts my sciatic nerve and back pretty good.
Single leg machine leg press - 4x10xmax
Thursday:
DB bench press - warmup, 1x7x50, 1x7x55. Then for some reason I decided to just one rep max.lol. 1x1x65, 1x1x70, 1x1x75.
Might could have got to 80 if I hadn't have done those first two sets and had a spot. My max DB bench was 100 and that was about 10 years ago. Was struggling with 50's in February so I am happy with the gains so far.
T-Bar row - 1x8x45, 3x8x90
Incline bench - 4x8x135
Wide grip cable lat pulldown - 1x8x110, 3x8x120
Machine fly chest press - 2x8x120, 2x8x130
Machine back flly (just reverse of the chest fly) - 4x8x100
Quick in and out but got a good sweat going.
Posted on 4/19/24 at 3:34 pm to iwyLSUiwy
Keep it up mate.
Today:
Bench 3x3x215, 1x225, 1x255
Squat 5x6x225
Preacher curls 2x10x85, 95 1x6x105
Triceps ext 2x10x75, 85, 1x6x95
AB curls 3x10x65
Today:
Bench 3x3x215, 1x225, 1x255
Squat 5x6x225
Preacher curls 2x10x85, 95 1x6x105
Triceps ext 2x10x75, 85, 1x6x95
AB curls 3x10x65
Posted on 4/22/24 at 11:00 am to HVAU
Rippler 3 W1D1:
Back to normal.
OHP 3x5x135
DL 2x5x240, 2x6x240, 1x8x240
Leg ext 3x10x130, 140, 150
Lat pulldown 3x10x130, 140, 150
Rear delt raises 3x10x20s
Keeping it vanilla to get out quick. It’s a beautiful day in North Alabama.
Back to normal.
OHP 3x5x135
DL 2x5x240, 2x6x240, 1x8x240
Leg ext 3x10x130, 140, 150
Lat pulldown 3x10x130, 140, 150
Rear delt raises 3x10x20s
Keeping it vanilla to get out quick. It’s a beautiful day in North Alabama.
Posted on 4/23/24 at 11:42 am to HVAU
Monday:
1.5 mile run on track. 8 min mile pace
Seated single arm DB hammer curls: 1x8x25, 3x8x30
Skull crushers: 4x7x60
EZ Bar curls: 4x8x70
Rope triceps pushdown: 4x8x80 (actually was a metal chain and ball instead of a rope)
Rope cable curls: 4x8x80
Cable triceps kickbacks: 4x8x30
DB pinwheel curls: 4x8x20. You really feel like a wuss doing these But man even with a light weight you get a good burn with these
Double arm overhead DB extension: 4x6x50
Worked in some abs in between set too.
1.5 mile run on track. 8 min mile pace
Seated single arm DB hammer curls: 1x8x25, 3x8x30
Skull crushers: 4x7x60
EZ Bar curls: 4x8x70
Rope triceps pushdown: 4x8x80 (actually was a metal chain and ball instead of a rope)
Rope cable curls: 4x8x80
Cable triceps kickbacks: 4x8x30
DB pinwheel curls: 4x8x20. You really feel like a wuss doing these But man even with a light weight you get a good burn with these
Double arm overhead DB extension: 4x6x50
Worked in some abs in between set too.
Posted on 4/23/24 at 12:50 pm to iwyLSUiwy
I can’t recall specifics, but I get the impression your numbers are going up. Nice work if that is the case. How’s the shoulder?
The Rippler 3 W1D2:
Squat 3x5x260
Bench 5x6x185, 1x2x225, 1x1x245
Rope curls 3x10x80, 90, 100 2x5x100
Rope triceps 3x10x80, 90, 100 2x5x100
AB curls 3x10x75
DB chest flies 3x10x50s
Decline abs 3x10
One note: DB flies always agitated my hands, specifically the crook between the thumb and first finger. I decided to try false grip with these and it was like night and day. Don’t know why I hasn’t done that yet.
The Rippler 3 W1D2:
Squat 3x5x260
Bench 5x6x185, 1x2x225, 1x1x245
Rope curls 3x10x80, 90, 100 2x5x100
Rope triceps 3x10x80, 90, 100 2x5x100
AB curls 3x10x75
DB chest flies 3x10x50s
Decline abs 3x10
One note: DB flies always agitated my hands, specifically the crook between the thumb and first finger. I decided to try false grip with these and it was like night and day. Don’t know why I hasn’t done that yet.
Posted on 4/23/24 at 4:27 pm to HVAU
Since I started back up, my numbers are up on most everything outside of my biceps. My arms are getting bigger and more defined for sure, but I really haven't gone up in weight that much. The reps are getting easier so I know my strength is better but even on just straight curls, I haven't had too much gains as far as numbers go.
But honestly, even when I stayed in the gym, my arms were always on the lower side for some reason. Guy at the gym next to me last night was repping 50's on curls and I was thinking dang, I don't see myself ever getting there. Though I don't try and compare myself to other people in the gym it just stood out because we were doing the same workout right next to each other
Didn't have much of a belly, I would say I was probably 5lbs overweight. Stomach has flattened out for the most part. I haven't really lost weight but I'm figuring I'm maintaining because I'm replacing the fat weight with muscle.
Overall pretty happy even though I haven't hit it as hard as I would like to. Definitely time to switch gyms though. I started back at anytime fitness just because it was so close to my house but it is such a terrible gym. At least the one by my house is. Most of them are small, but this is the smallest I've seen. Really limited in what you can do, I really miss the Hammer Strength free weight machines at my old gym. This anytime has no free weight machines and doesn't have any set weight EZ bars. Only good thing is there's rarely many people there, but there's a reason for that.
But honestly, even when I stayed in the gym, my arms were always on the lower side for some reason. Guy at the gym next to me last night was repping 50's on curls and I was thinking dang, I don't see myself ever getting there. Though I don't try and compare myself to other people in the gym it just stood out because we were doing the same workout right next to each other
Didn't have much of a belly, I would say I was probably 5lbs overweight. Stomach has flattened out for the most part. I haven't really lost weight but I'm figuring I'm maintaining because I'm replacing the fat weight with muscle.
Overall pretty happy even though I haven't hit it as hard as I would like to. Definitely time to switch gyms though. I started back at anytime fitness just because it was so close to my house but it is such a terrible gym. At least the one by my house is. Most of them are small, but this is the smallest I've seen. Really limited in what you can do, I really miss the Hammer Strength free weight machines at my old gym. This anytime has no free weight machines and doesn't have any set weight EZ bars. Only good thing is there's rarely many people there, but there's a reason for that.
Posted on 4/26/24 at 11:05 am to iwyLSUiwy
Today:
Bench Press: 205x6
Overhead Press: 115 3x4
Pin Press: 195 3x3
Bicep Curls (DB): 45x8
Skullcrushers: 60 3x10
Running: 1 mile
Bench press is finally feeling better.
Bench Press: 205x6
Overhead Press: 115 3x4
Pin Press: 195 3x3
Bicep Curls (DB): 45x8
Skullcrushers: 60 3x10
Running: 1 mile
Bench press is finally feeling better.
Posted on 4/26/24 at 12:53 pm to Bonkers119
Rippler 3 W1 D3:
DL 3x5x285
OHP 5x6x115, 1x155, 1x165
DB Pullover 3x10x65, 75, 85
Facepulls 3x10x130, 140, 150
HS Rows 3x10x140, 180, 200
CG Lat Pulldowns 3x10x130, 140, 150
DL 3x5x285
OHP 5x6x115, 1x155, 1x165
DB Pullover 3x10x65, 75, 85
Facepulls 3x10x130, 140, 150
HS Rows 3x10x140, 180, 200
CG Lat Pulldowns 3x10x130, 140, 150
Posted on 4/28/24 at 7:15 pm to HVAU
Rippler W1D4:
Bench 3x5x215, 4x225, 1x245, 1x265, 4x225, 6x185, 15x135
Squat 3x6x225
Preacher curl 3x10x85, 95, 105
Triceps ext 3x10x75, 85, 95
AB curl 10x65, 20x65
Gym was closing so I didn’t get to everything.
Bench 3x5x215, 4x225, 1x245, 1x265, 4x225, 6x185, 15x135
Squat 3x6x225
Preacher curl 3x10x85, 95, 105
Triceps ext 3x10x75, 85, 95
AB curl 10x65, 20x65
Gym was closing so I didn’t get to everything.
Posted on 4/29/24 at 12:32 pm to HVAU
Rippler W2 D1:
OHP 4x3x145
DL 6x5x255
Leg ext 3x10x130, 140, 150
Rear delta 3x10x20 (I’m going to switch these next week for a machine version a friend was showing)
Incline DB press 3x10x60s (was supposed to these yesterday, but the gym closed at 5 so I got the boot)
Lat pulldowns 4x10x130, 140, 150, 170
Good day overall, but my left knee has been sore and popping since Saturday night which caused a little instability on DL and leg ext. Heavy squats tomorrow will be interesting.
OHP 4x3x145
DL 6x5x255
Leg ext 3x10x130, 140, 150
Rear delta 3x10x20 (I’m going to switch these next week for a machine version a friend was showing)
Incline DB press 3x10x60s (was supposed to these yesterday, but the gym closed at 5 so I got the boot)
Lat pulldowns 4x10x130, 140, 150, 170
Good day overall, but my left knee has been sore and popping since Saturday night which caused a little instability on DL and leg ext. Heavy squats tomorrow will be interesting.
This post was edited on 4/30/24 at 9:51 am
Posted on 4/30/24 at 12:30 pm to HVAU
Rippler3 W2 D2:
Squat 4x3x275
(Left knee was really sore on the warmups, but the working sets weren’t as bad as I expected. Not great though. Ibuprofen is on the menu today.)
Bench 5x5x195, 1x4x205, 1x3x225, 1x245, 1x255
Rope curl 1x15x80, 1x12x90, 1x10x100, 1x10x110
Rope triceps 1x15x80, 1x12x90, 1x10x100, 1x10x110
AB curls 2x10x65, 1x20x65
DB flies 3x10x50s
DB hammer curl 2x10x25s, 2x10x30s
Really hit the arms with some extra today. The knee sucked, and my bench isn’t feeling as starting as a couple weeks back, but it’ll get there.
Squat 4x3x275
(Left knee was really sore on the warmups, but the working sets weren’t as bad as I expected. Not great though. Ibuprofen is on the menu today.)
Bench 5x5x195, 1x4x205, 1x3x225, 1x245, 1x255
Rope curl 1x15x80, 1x12x90, 1x10x100, 1x10x110
Rope triceps 1x15x80, 1x12x90, 1x10x100, 1x10x110
AB curls 2x10x65, 1x20x65
DB flies 3x10x50s
DB hammer curl 2x10x25s, 2x10x30s
Really hit the arms with some extra today. The knee sucked, and my bench isn’t feeling as starting as a couple weeks back, but it’ll get there.
Posted on 5/2/24 at 4:11 pm to HVAU
Rippler 3 W2 D3:
DL 3x3x300, 1x5x300
OHP 5x5x125
DB pullover 3x10x65, 75, 85
Face pulls 3x10x130, 140, 150 2x5x160, 170
HS Rows 3x10x180, 200, 220
CG Lat pulldown 3x19x130, 140, 150 2x5x170, 180
DL 3x3x300, 1x5x300
OHP 5x5x125
DB pullover 3x10x65, 75, 85
Face pulls 3x10x130, 140, 150 2x5x160, 170
HS Rows 3x10x180, 200, 220
CG Lat pulldown 3x19x130, 140, 150 2x5x170, 180
Posted on 5/2/24 at 7:13 pm to HVAU
Tonight:
Squats: Up to 315x1
Sumo Deadlifts: 265x7
RDLs: 245 3x6
First time squatting 315 since January 2023. Crazy, but finally feeling healthy.
Squats: Up to 315x1
Sumo Deadlifts: 265x7
RDLs: 245 3x6
First time squatting 315 since January 2023. Crazy, but finally feeling healthy.
Posted on 5/2/24 at 8:13 pm to Bonkers119
Nice lifts.
I’m hoping to make it through a cycle without injury or illness for once myself.
I’m hoping to make it through a cycle without injury or illness for once myself.
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