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Started By
Message
re: Daily Strength Check-In
Posted on 4/2/21 at 11:43 am to DeafJam73
Posted on 4/2/21 at 11:43 am to DeafJam73
Legs
Reverse Banded Squat (barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 465 lb × 2
Set 5: 505 lb × 2
Set 6: 535 lb × 2
Standing Calf Raise (Machine)
Set 1: 250 lb × 11
Set 2: 300 lb × 10
Set 3: 350 lb × 9
Banded Romanian Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 295 lb × 2
Set 5: 315 lb × 2
Set 6: 335 lb × 2
Reverse Banded Squat (barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 465 lb × 2
Set 5: 505 lb × 2
Set 6: 535 lb × 2
Standing Calf Raise (Machine)
Set 1: 250 lb × 11
Set 2: 300 lb × 10
Set 3: 350 lb × 9
Banded Romanian Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 295 lb × 2
Set 5: 315 lb × 2
Set 6: 335 lb × 2
1
Posted on 4/2/21 at 2:47 pm to lattin1
Had an early workout this morning. W2D4
This morning
Squats 305x6 and 295 7x3
Bench Press 190 3x3
Low Pin Press 205 3x3
Deficit Deadlifts 275 3x8
This morning
Squats 305x6 and 295 7x3
Bench Press 190 3x3
Low Pin Press 205 3x3
Deficit Deadlifts 275 3x8
Posted on 4/3/21 at 1:06 pm to Bonkers119
Bench this morning. Three sets of 105 lb dumbbells. 15-11-9
Posted on 4/5/21 at 8:00 am to prplhze2000
Was sick last week with that sinus congestion crud, so I took the entire week off last week. I was only 1 week into my LP, so I went ahead and restarted it today.
PPSA The Periodic Table of Thickness W1D1
2 minute rest periods
SSB: 5@125, 5@150, 5x5@175
Bench: 5@130, 5@155, 5x5@175
1 minute rest periods
BB rows: 5x10 (95)
4 SS of 8 KB pullovers (53) + 20 DB lateral raises (10)
4 giant sets of:
25 DB hammer curls (10)
25 pushdowns (26)
25 DB shrugs (30)
25 band pull-aparts
PPSA The Periodic Table of Thickness W1D1
2 minute rest periods
SSB: 5@125, 5@150, 5x5@175
Bench: 5@130, 5@155, 5x5@175
1 minute rest periods
BB rows: 5x10 (95)
4 SS of 8 KB pullovers (53) + 20 DB lateral raises (10)
4 giant sets of:
25 DB hammer curls (10)
25 pushdowns (26)
25 DB shrugs (30)
25 band pull-aparts
Posted on 4/5/21 at 2:24 pm to AyyyBaw
fricked around with a new sport and felt a light pop in my low back. Well shite. I have an appointment with the doc later this week. Pain is a nagging ache as opposed to an acute pain. The only ROM issue I have is bending over. I can do a perfect body weight squat with no pain, and I can do a good morning with no pain. I dealt with this before and have felt a lot worse than I do now. I expect this to be a short term injury.
Posted on 4/5/21 at 5:17 pm to DeafJam73
Hope it comes out all good. The achey ones usually go away if you stay off of it.
This AM:
Bench: 200/227.5/255 5-3-1(6)
OHP ss Trap bar rows: 127.5 5x3; 5x10
BB Curls ss dips: 75 3x9(8); BW 3x13
This AM:
Bench: 200/227.5/255 5-3-1(6)
OHP ss Trap bar rows: 127.5 5x3; 5x10
BB Curls ss dips: 75 3x9(8); BW 3x13
Posted on 4/5/21 at 6:10 pm to Dixie Normus
It’s really not bad. Just pushed the lawn mower for an hour and it’s better. Although, the icy hot reactivated and now my skin is on fire.
Posted on 4/5/21 at 8:10 pm to DeafJam73
Hopefully you start feeling better soon!
I started Week 3 of Candito’s 6 week program + advanced bench, and the weights are about to really start climbing. I felt great tonight, and my bar speed was great. It seems like the peaking program is working.
Tonight:
Squats 325 3x5 (rep pr)
Deadlifts 380 3x4
Paused Bench Press 225 3x1 and 200 3x3
I started Week 3 of Candito’s 6 week program + advanced bench, and the weights are about to really start climbing. I felt great tonight, and my bar speed was great. It seems like the peaking program is working.
Tonight:
Squats 325 3x5 (rep pr)
Deadlifts 380 3x4
Paused Bench Press 225 3x1 and 200 3x3
Posted on 4/6/21 at 7:31 am to Bonkers119
C1W3D2 BBB
BW: 162.8
Squats: 225/252.5/282.5 5-3-1x7
DL: 292.5 5x3
Lunges: 95 3x10
Weighted sit ups: 15 3x15
BW: 162.8
Squats: 225/252.5/282.5 5-3-1x7
DL: 292.5 5x3
Lunges: 95 3x10
Weighted sit ups: 15 3x15
Posted on 4/6/21 at 7:52 am to Dixie Normus
W1D2
TB deadlift: 5@190, 5x5@220
OHP: 4x5 (110)
Chin-ups: 5x3 (+25, +30, +35, +40, +45)
3 SS of 10 incline DB bench presses (60) + 20 KB rows (35)
4 giant sets of:
EZ bar 21s (45)
10 close grip push-ups
10 BB shrugs (135)
20 rear delt flyes (10)
TB deadlift: 5@190, 5x5@220
OHP: 4x5 (110)
Chin-ups: 5x3 (+25, +30, +35, +40, +45)
3 SS of 10 incline DB bench presses (60) + 20 KB rows (35)
4 giant sets of:
EZ bar 21s (45)
10 close grip push-ups
10 BB shrugs (135)
20 rear delt flyes (10)
Posted on 4/7/21 at 12:28 pm to AyyyBaw
W3D2
Last Night:
Bench Press 210 3x3
Close Grip BP 145 3x12
Bent Over BB Rows 165 3x6
OHP 125 3x6
Weighted Pullups +20lbs 3x6
Last Night:
Bench Press 210 3x3
Close Grip BP 145 3x12
Bent Over BB Rows 165 3x6
OHP 125 3x6
Weighted Pullups +20lbs 3x6
Posted on 4/7/21 at 2:40 pm to Bonkers119
Anyone have any experience with a gut cleanse? Reading up on these and it seems like it might be snake oil, but it also seems like something that can’t hurt to try.
ETA: I’m not talking about juice. I’m talking about taking a pill that’s gonna make me shite my brains out for a few days.
ETA: I’m not talking about juice. I’m talking about taking a pill that’s gonna make me shite my brains out for a few days.
This post was edited on 4/7/21 at 2:46 pm
Posted on 4/8/21 at 8:21 am to Dixie Normus
I've had to do a cleanse like that for a colonoscopy before, and I wouldn't recommend it 
W1D3
SSB: 5@150, 3@175, 4x2 (200)
Bench: 5@140, 5@165, 5x2 (190)
Reverse grip BB rows: 5x10 (95)
4 SS of 10 EZ bar front raises (35) + 20 EZ bar reverse grip curls (35)
4 giant sets of 20 reps each:
EZ bar skullcrushers (35)
DB shrugs (35)
Band pull-aparts
W1D3
SSB: 5@150, 3@175, 4x2 (200)
Bench: 5@140, 5@165, 5x2 (190)
Reverse grip BB rows: 5x10 (95)
4 SS of 10 EZ bar front raises (35) + 20 EZ bar reverse grip curls (35)
4 giant sets of 20 reps each:
EZ bar skullcrushers (35)
DB shrugs (35)
Band pull-aparts
Posted on 4/8/21 at 2:56 pm to Dixie Normus
quote:
Anyone have any experience with a gut cleanse? Reading up on these and it seems like it might be snake oil, but it also seems like something that can’t hurt to try.
Any particular reason you think you might need a gut cleanse?
Posted on 4/8/21 at 8:08 pm to lattin1
W3D3.
Went a little off script tonight and had some fun with bench.
Bench: 225x1 235x1 245x2(rep pr) 225x4 205x8
Bent over BB row: 155x6 165x6 170x6
OHP: 130 3x6
Incline BP 115 3x12
Dumbbell Curls 30x10 35x10 40x10 45x6
Went a little off script tonight and had some fun with bench.
Bench: 225x1 235x1 245x2(rep pr) 225x4 205x8
Bent over BB row: 155x6 165x6 170x6
OHP: 130 3x6
Incline BP 115 3x12
Dumbbell Curls 30x10 35x10 40x10 45x6
This post was edited on 4/8/21 at 8:09 pm
Posted on 4/9/21 at 6:37 am to Bonkers119
Okay, I have a really stupid fricking question, but bear with me because I’ve never had proper coaching. When you’r doing a squat, do you squeeze your glutes coming out of the hole or when you’re extending into the lockout? I can’t fricking wrap my brain around it. My glute activation is a weakness and I’m trying to fix it. Yes, I know I should already know this, but I have to learn every goddamn thing the long way.
Posted on 4/9/21 at 8:00 am to DeafJam73
For me glute activation happens when I’m coming out of the hole. I push against the floor as I’m going up and squeeze my glutes while I’m pushing upwards
Posted on 4/9/21 at 7:50 pm to DeafJam73
I use a wide stance when I squat which forces your glutes to activate. If that's a weakness maybe give that a try. You don't have to go full-sumo width but at least 2-3 inches wider than shoulder width.
Posted on 4/10/21 at 1:37 pm to lattin1
Wrapped up week 3 today.
Squats 330x4 335x1 345x1 355x1
Bench Press 225x4 245 3x1
Deadlifts 365x4 395 3x1
SBD day with some heavy singles. My strength felt off for most of the workout though.
Squats 330x4 335x1 345x1 355x1
Bench Press 225x4 245 3x1
Deadlifts 365x4 395 3x1
SBD day with some heavy singles. My strength felt off for most of the workout though.
Posted on 4/13/21 at 7:29 am to Bonkers119
W2D2
TB deadlift: 5@175, 5@205, 5x4@235
OHP: 4x5 (110)
Weighted chin-ups: 4x4 (+30, +35, +40, +45)
4 SS of 8 incline DB presses (60) + 5 DB rows (60)
TB deadlift: 5@175, 5@205, 5x4@235
OHP: 4x5 (110)
Weighted chin-ups: 4x4 (+30, +35, +40, +45)
4 SS of 8 incline DB presses (60) + 5 DB rows (60)
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