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Started By
Message
re: Daily Strength Check-In
Posted on 7/31/19 at 8:23 pm to lsu777
Posted on 7/31/19 at 8:23 pm to lsu777
I am going to begin the 5/3/1 program on Monday. I forgot that I actually have a copy of Wendler’s book buried in my closet. I’m going to do my max calculations on Friday using the formula and start anew.
Posted on 7/31/19 at 9:46 pm to DeafJam73
Recovery.
225x5 bench, rows, lateral raises, sledgehammer swings and slamball chest passes. Twice.
Same thing except feet elevated, weighted pushups for bench. Again, twice.
Tempo belt squat, reverse hyper and GHD's. Twice around that.
Sled dragging to finish.
225x5 bench, rows, lateral raises, sledgehammer swings and slamball chest passes. Twice.
Same thing except feet elevated, weighted pushups for bench. Again, twice.
Tempo belt squat, reverse hyper and GHD's. Twice around that.
Sled dragging to finish.
Posted on 7/31/19 at 10:55 pm to Rep520
I had
Press-145x5/5/7
KB single arm jerk-53x8/8/8
Chins-25x6,15x7
Conditioning
125 KB swings with 70
Skipped pushups today.
Warmup
30 dislocates
35 pushups
15 lunges per
30 burpees
Press was down a good but tonight Don't know why, prolly because of lower bodyweight
Press-145x5/5/7
KB single arm jerk-53x8/8/8
Chins-25x6,15x7
Conditioning
125 KB swings with 70
Skipped pushups today.
Warmup
30 dislocates
35 pushups
15 lunges per
30 burpees
Press was down a good but tonight Don't know why, prolly because of lower bodyweight
Posted on 8/1/19 at 6:19 pm to lsu777
Gladiator Day 4:
Warmup:
30 dislocates
35 pushups
12 walking lunges
25 burbees
Main:
Press 95 2x5, 1x12
Jerk 50 3x5 each arm
125 swings with a 50 lb dumbbell
100 pushups
My strict press is terrible but first time doing it with a barbell in a year or so
Warmup:
30 dislocates
35 pushups
12 walking lunges
25 burbees
Main:
Press 95 2x5, 1x12
Jerk 50 3x5 each arm
125 swings with a 50 lb dumbbell
100 pushups
My strict press is terrible but first time doing it with a barbell in a year or so
This post was edited on 8/1/19 at 6:20 pm
Posted on 8/2/19 at 11:35 am to Mingo Was His NameO
Still weak as frick.
Still trying to figure out programming for my goals.
Bench Press
2x5 60 kg
1x10 60 kg
Squat
2x5 80 kg
1x10 80 kg
Incline Bench Press
1x20 30 kg
1x17 30 kg
1x16 30 kg
1x12 30 kg
1x14 30 kg
Close Grip Bench + Curls Complex
1x19 30 kg
1x20 30 kg
1x21 30 kg
1x17 30 kg
1x18 30 kg
Still trying to figure out programming for my goals.
Bench Press
2x5 60 kg
1x10 60 kg
Squat
2x5 80 kg
1x10 80 kg
Incline Bench Press
1x20 30 kg
1x17 30 kg
1x16 30 kg
1x12 30 kg
1x14 30 kg
Close Grip Bench + Curls Complex
1x19 30 kg
1x20 30 kg
1x21 30 kg
1x17 30 kg
1x18 30 kg
Posted on 8/2/19 at 12:22 pm to numptythrubbers
Trying doing a progessive overload. A lot of the top lifters preach that. Doing fixed rep schemes really stop working once your body is acclimated to lifting. Take the last sets to near failure during your major lifts (bench, squats, deads, OHP).
I took it easy today.
Hang Cleans 95 3x3
Squat 225 3x5
Bench 205 3x5
Tricep Pushdown 2x12
Curls 2x12
Lat Pull Down 2x12
Reverse Hypers 3x10
Next week, I will do rep tests to figure out my training maxes for 5/3/1. I’m looking forward to it.
Me and my fiancé are going eat at Stroubes tonight for this year’s Baton Rouge Restaurant Week. That’s some good eating, gents. Making some lamb meatballs at home tomorrow with a butter, parmasean zoodle dish.
I took it easy today.
Hang Cleans 95 3x3
Squat 225 3x5
Bench 205 3x5
Tricep Pushdown 2x12
Curls 2x12
Lat Pull Down 2x12
Reverse Hypers 3x10
Next week, I will do rep tests to figure out my training maxes for 5/3/1. I’m looking forward to it.
Me and my fiancé are going eat at Stroubes tonight for this year’s Baton Rouge Restaurant Week. That’s some good eating, gents. Making some lamb meatballs at home tomorrow with a butter, parmasean zoodle dish.
Posted on 8/2/19 at 1:43 pm to DeafJam73
Enjoy, that place is great. I actually proposed to my wife right after a meal there.
AM Workout was heavy reads and volume bench:
Deadlift: 325 2x4, 320 1x7
Bench: 305 1x1, 220 3x7
3s Pause bench: 270 2x1
Close grip: 205 3x5
Chin ups 2 sets till failure
Spider curls
Rear delt flyes superset with resistance band upright rows
AM Workout was heavy reads and volume bench:
Deadlift: 325 2x4, 320 1x7
Bench: 305 1x1, 220 3x7
3s Pause bench: 270 2x1
Close grip: 205 3x5
Chin ups 2 sets till failure
Spider curls
Rear delt flyes superset with resistance band upright rows
Posted on 8/2/19 at 3:08 pm to Dixie Normus
Light day yesterday.
1.26 mile run
Deadlift
3X5 - 205 lbs
5X5 - 225 lbs
Reverse cable curls - 30 lbs
302 longpull- 4 sets of 8, 80 lbs
Facepulls - 3 sets of 10 - 30 lbs
Pull-ups- 3 sets of 5
Biceps/hammer curls
42 flights on stairmaster
1.26 mile run
Deadlift
3X5 - 205 lbs
5X5 - 225 lbs
Reverse cable curls - 30 lbs
302 longpull- 4 sets of 8, 80 lbs
Facepulls - 3 sets of 10 - 30 lbs
Pull-ups- 3 sets of 5
Biceps/hammer curls
42 flights on stairmaster
Posted on 8/2/19 at 3:45 pm to TnMountaineer
Gladiator Day 5:
Warmup:
30 dislocates
35 pushups
12 walking lunges
15 burbees
10 chins
Main:
Hang Clean 145 3x5
Sumo Deadlift 235 2x5
Chins 2x8 (+20)
Couple of typewriter pullups
Heavybag (15x15x15)x3
I took it pretty easy today because I was feeling fatigued from the rest of the week
Warmup:
30 dislocates
35 pushups
12 walking lunges
15 burbees
10 chins
Main:
Hang Clean 145 3x5
Sumo Deadlift 235 2x5
Chins 2x8 (+20)
Couple of typewriter pullups
Heavybag (15x15x15)x3
I took it pretty easy today because I was feeling fatigued from the rest of the week
Posted on 8/2/19 at 9:06 pm to Mingo Was His NameO
Heavy day. I'll blame a shitty, stressful work week, but my strength was just not there.
Deads, wanted 530x2. Got 1 shaky rep and called it.
Bench, EMOM, 250x3, 245x2 and 235x3.
Squats. Dad got me a spider bar attachment, so supersets of spider bar doubles to 285 and 176 LB belt squat doubles. After 3 spider bar sets, switched to 2 spider bar good mornings with the belt squats.
Core circuit of suitcase farmers walks, weighted ab wheel and 50 lb slamball slams.
2 songs off Bubba Sparxxx's Deliverance album on the air bike for cardio. Maybe 6 min?
Deads, wanted 530x2. Got 1 shaky rep and called it.
Bench, EMOM, 250x3, 245x2 and 235x3.
Squats. Dad got me a spider bar attachment, so supersets of spider bar doubles to 285 and 176 LB belt squat doubles. After 3 spider bar sets, switched to 2 spider bar good mornings with the belt squats.
Core circuit of suitcase farmers walks, weighted ab wheel and 50 lb slamball slams.
2 songs off Bubba Sparxxx's Deliverance album on the air bike for cardio. Maybe 6 min?
This post was edited on 8/2/19 at 9:07 pm
Posted on 8/3/19 at 12:29 am to DeafJam73
quote:
Trying doing a progessive overload. A lot of the top lifters preach that. Doing fixed rep schemes really stop working once your body is acclimated to lifting. Take the last sets to near failure during your major lifts (bench, squats, deads, OHP)
Yeah man I know. Starting everything again on GSLP, I'm just terribly inconsistent but I know it all comes down to mindset.
Posted on 8/3/19 at 4:33 pm to numptythrubbers
Gladiator Day 6:
100 meter repeats x8
Pushup ladders
100 meter repeats x8
Pushup ladders
Posted on 8/3/19 at 4:40 pm to numptythrubbers
Squat 260 6x2
BP 170 3x10
Calf Raises 185 3x10
Incline Dumbbell Press 60 3x10
Leg extensions 120 3x10
Cable flys 70 3x10
Abs to finish.
BP 170 3x10
Calf Raises 185 3x10
Incline Dumbbell Press 60 3x10
Leg extensions 120 3x10
Cable flys 70 3x10
Abs to finish.
Posted on 8/3/19 at 8:10 pm to Bonkers119
Let me know your thoughts.
Dumbbell press
5X5 - 60 lbs
1x5 - 65 lbs
Dropset 15 reps, 45 lbs
Incline dumbbell press
5x5 -55 lbs
Machine chest press
5x5 - 115 lbs
Landmine shoulder press kneeling
5x5- 35 lbs on bar
Front raise
5x5- 25 lb plate
Upright row
5x5 - 45 lb plate
Behind the neck press
3x5 - 65 lbs
Strict press
5x5 - 65 lbs
Barbell shoulder shrugs
5x5, 85 lbs
Farmers carry
6 ets, 155 lbs 15 yards each
Cable flys 5x5, 40 lbs
35 push-ups
42 flights of stairs
Dumbbell press
5X5 - 60 lbs
1x5 - 65 lbs
Dropset 15 reps, 45 lbs
Incline dumbbell press
5x5 -55 lbs
Machine chest press
5x5 - 115 lbs
Landmine shoulder press kneeling
5x5- 35 lbs on bar
Front raise
5x5- 25 lb plate
Upright row
5x5 - 45 lb plate
Behind the neck press
3x5 - 65 lbs
Strict press
5x5 - 65 lbs
Barbell shoulder shrugs
5x5, 85 lbs
Farmers carry
6 ets, 155 lbs 15 yards each
Cable flys 5x5, 40 lbs
35 push-ups
42 flights of stairs
This post was edited on 8/3/19 at 8:11 pm
Posted on 8/3/19 at 9:36 pm to TnMountaineer
That’s a lot of exercises. You would be better off making strict press the major lift and do two complimentary lifts for sets of 10-12. You don’t really need a ton of exercises. Look below:
Strict Press 2x5, 1xAMRAP
Incline DB press 3x10-12
Barbell shrugs 3x10-12
Farmer Carries or Stairs
Pushups
You get your big lift in with two exercises that really help compliment it. Hit them hard and heavy and be done. Utilize a progressive over load on the big lift and get fricking strong.
Strict Press 2x5, 1xAMRAP
Incline DB press 3x10-12
Barbell shrugs 3x10-12
Farmer Carries or Stairs
Pushups
You get your big lift in with two exercises that really help compliment it. Hit them hard and heavy and be done. Utilize a progressive over load on the big lift and get fricking strong.
Posted on 8/3/19 at 10:21 pm to TnMountaineer
Don't post if you do a lot of sets or high reps. That is frowned upon in this neck of the woods.
Posted on 8/3/19 at 10:58 pm to lurkr
The sets and reps are not bad. Doing a ton of assistance lifts is simply not neccessary.
Posted on 8/3/19 at 11:55 pm to DeafJam73
Squat: 340 1x1, 245 3x7
OHP: 145 2x4, 140 1x7
BB stepback lunges
good mornings
incline db press
olympic ring chin ups
OHP: 145 2x4, 140 1x7
BB stepback lunges
good mornings
incline db press
olympic ring chin ups
Posted on 8/5/19 at 7:20 am to Dixie Normus
Split Jerk 135 - 3x1
AMRAP Bench - 250 (9)
DB Bench 60-3x10; 65 2x10
Barbell Row 135-3x10; 155-2x10
Weighted Crunches 70-4x10
I would have hit ten reps on bench if my spotter would not have racked me at eight. Apparently he thought I wasn’t there to fight. fricking bullshite. I gave myself nine because that was in the bag, but I let ten go.....for now.
So my calculated max is 325. That makes my training max 290.
AMRAP Bench - 250 (9)
DB Bench 60-3x10; 65 2x10
Barbell Row 135-3x10; 155-2x10
Weighted Crunches 70-4x10
I would have hit ten reps on bench if my spotter would not have racked me at eight. Apparently he thought I wasn’t there to fight. fricking bullshite. I gave myself nine because that was in the bag, but I let ten go.....for now.
So my calculated max is 325. That makes my training max 290.
Posted on 8/5/19 at 7:28 am to DeafJam73
That’s frustrating as shite. Needed a spot for a bench is literally the only time I wish I had a training partner. On the off chance someone does go with me, I miss my headphones 90% of the time.
This AM:
Bench: 270 2x4, 265 1x7
Speed bench 2x3
Floor press 2x7
DB shoulder press 2x8
Pull-ups till failure 2x
Barbell rows 2x10
EZ bar curls 2x10
EZ bar tricep extensions 2x15
Dead hangs 2x45s
This AM:
Bench: 270 2x4, 265 1x7
Speed bench 2x3
Floor press 2x7
DB shoulder press 2x8
Pull-ups till failure 2x
Barbell rows 2x10
EZ bar curls 2x10
EZ bar tricep extensions 2x15
Dead hangs 2x45s
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