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Started By
Message
Posted on 6/7/21 at 3:58 pm to Bonkers119
quote:
Question: I’m contemplating doing a meet on 7/18. So 5 weeks from now. My current program has me deloading next week.
Should I deload and then find a quick 4 week peaking program, or just continue my program?
It's always been my understanding that you're supposed to deload the final week before a comp but this honestly isn't something I know a ton about.
Posted on 6/7/21 at 8:48 pm to lattin1
That’s what I’ve done for the last two meets. Worked up to my openers Friday the week before, then just took it easy the week of.
I’m just worried about lifting hard 11 weeks in a row leading in to the meet. I feel like my body needs the rest now.
SBS RTF W6D1
Squats: 315 4x3 and 315x5 (target 5)
Bench Press: 215 4x3 and 200 3x6
Sumo Deadlifts: 275 4x5 and 275x11 (target 9)
I’m just worried about lifting hard 11 weeks in a row leading in to the meet. I feel like my body needs the rest now.
SBS RTF W6D1
Squats: 315 4x3 and 315x5 (target 5)
Bench Press: 215 4x3 and 200 3x6
Sumo Deadlifts: 275 4x5 and 275x11 (target 9)
Posted on 6/8/21 at 6:54 am to Bonkers119
BBB C4W1D2
BW: 164.3
Squat: 202.5/235/265 3x5(11)
Trap Bar DL: 177.5 5x10
Front Squat: 115 3x10
50lb Side-bend Oblique Crunch (whatever they’re called): 3x10
BW: 164.3
Squat: 202.5/235/265 3x5(11)
Trap Bar DL: 177.5 5x10
Front Squat: 115 3x10
50lb Side-bend Oblique Crunch (whatever they’re called): 3x10
Posted on 6/8/21 at 7:17 am to Dixie Normus
Deload, but with effort.
Goblet squats 3x10-70
Split squats 3x10-50
Single leg RDL 3x10-40
Leg curls 4x15
Rower 10 mins
Feeling good, boys.
Goblet squats 3x10-70
Split squats 3x10-50
Single leg RDL 3x10-40
Leg curls 4x15
Rower 10 mins
Feeling good, boys.
Posted on 6/8/21 at 8:43 pm to DeafJam73
Felt exhausted tonight. I blame it on LSU baseball.
SBS RTF W6D2
Bench Press: Up to 215 3x3
Front Squats: 140 4x5 and 140x11 (target 9)
Push Press: 125 4x5 and 125x8 (target 9)
SBS RTF W6D2
Bench Press: Up to 215 3x3
Front Squats: 140 4x5 and 140x11 (target 9)
Push Press: 125 4x5 and 125x8 (target 9)
Posted on 6/8/21 at 9:13 pm to Bonkers119
I about died tonight in the garage. Hunid as frick!!!
Had a lot of work with the vest tonight with 56lbs......I can not fathom how I used to weigh that much and walk around like that. No wonder I was always so freaking tired. Miserable!!!
Had a lot of work with the vest tonight with 56lbs......I can not fathom how I used to weigh that much and walk around like that. No wonder I was always so freaking tired. Miserable!!!
Posted on 6/9/21 at 6:21 am to lsu777
Humidity is definitely here. It was like chicken noodle soup in my garage this morning. Tweaked my back slightly last Friday. It’s on the mend, but hinging is still uncomfortable. I scrapped the snatch grip DL and DB RDLs this morning and did some low box step up instead. I’ll probably sub squats for either box squats or front squats on Friday.
Weighted chin-ups: 4x3 (+40, +45, +50, +55)
KB pullovers: 6x10 (53)
Low box step ups: 100 per leg doing sets of 10 per leg w/ a toe tap on non-working leg (20# vest)
DB curls: 4x5 (40s)
BB curls: 3x5 (75)
4 rounds: 10 second air bike sprint + 20 reverse curls (35)
Weighted chin-ups: 4x3 (+40, +45, +50, +55)
KB pullovers: 6x10 (53)
Low box step ups: 100 per leg doing sets of 10 per leg w/ a toe tap on non-working leg (20# vest)
DB curls: 4x5 (40s)
BB curls: 3x5 (75)
4 rounds: 10 second air bike sprint + 20 reverse curls (35)
Posted on 6/9/21 at 3:43 pm to AyyyBaw
Squeezed in a bench session today.
Climb to a heavy flat single:
Warmups
225x1
245x1
260x1
275x1
Incline BB 3x8:
185
190
195
Seated DB Extensions 3x8:
80
90
90
Ring Dips with elevated feet (BW) 3x8:
Wanted to add weight, but it's a 2 person job if you're using rings.
BB Reverse Curls 3x8:
55
65
70
Climb to a heavy flat single:
Warmups
225x1
245x1
260x1
275x1
Incline BB 3x8:
185
190
195
Seated DB Extensions 3x8:
80
90
90
Ring Dips with elevated feet (BW) 3x8:
Wanted to add weight, but it's a 2 person job if you're using rings.
BB Reverse Curls 3x8:
55
65
70
Posted on 6/9/21 at 3:47 pm to FieldEngineer
OHP
85x8
85x6F
85x6F
EZ bar curl
60x8
60x8
60x5F
Arnold Press
50x13
50x12
Seated calf raises
135x15
135x15
Deadlift
115x5W
185x5W
245x3W
295x5
DL felt good, but grip strength is about to be a limiting factor. Need to work on that and/or get some straps.
85x8
85x6F
85x6F
EZ bar curl
60x8
60x8
60x5F
Arnold Press
50x13
50x12
Seated calf raises
135x15
135x15
Deadlift
115x5W
185x5W
245x3W
295x5
DL felt good, but grip strength is about to be a limiting factor. Need to work on that and/or get some straps.
Posted on 6/11/21 at 6:32 am to FieldEngineer
4 SS of 4 SSB (150, 170, 180, 195) + 10 banded face pulls
Bench: 5x10 (150, 160, 170, 160, 150)
DB laterals: 2x10 (20s), 2x20 (10s)
4 SS of 10 BW dips + EZ bar skullcrushers 3x10 (65), 1x20 (35)
Cable pushdowns: 5x25 (26 KB)
Bench: 5x10 (150, 160, 170, 160, 150)
DB laterals: 2x10 (20s), 2x20 (10s)
4 SS of 10 BW dips + EZ bar skullcrushers 3x10 (65), 1x20 (35)
Cable pushdowns: 5x25 (26 KB)
Posted on 6/11/21 at 6:51 am to AyyyBaw
Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 365 lb × 2
Set 5: 385 lb × 2
Set 6: 415 lb × 2
Set 7: 430 lb × 1
Standing Calf Raise (Machine)
Set 1: 350 lb × 10
Set 2: 400 lb × 10
Set 3: 400 lb × 8
Leg Extension
Set 1: 105 lb × 14
Set 2: 135 lb × 10
Set 3: 150 lb × 10
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 365 lb × 2
Set 5: 385 lb × 2
Set 6: 415 lb × 2
Set 7: 430 lb × 1
Standing Calf Raise (Machine)
Set 1: 350 lb × 10
Set 2: 400 lb × 10
Set 3: 400 lb × 8
Leg Extension
Set 1: 105 lb × 14
Set 2: 135 lb × 10
Set 3: 150 lb × 10
Posted on 6/11/21 at 7:21 am to lattin1
Finished Week 4 of Krypteia (1st cycle, 2nd repeat). Last 2 weeks I’ve had to cram 4 workouts into 3 days so it was nice to finally get to do the program as intended this week. Still working off same 85% TMs with Press being off an 80% TM.
Deadlift- 3 warm up sets
Deadlifts 5s Pro- 250# (65%)x5, 285# (75%)x5, 325 (85%)x5
Deadlifts 5x5 FSL 250#
Odd sets- Ring Rows x12
Even sets- Weighted Dips 25#x12
Face pulls 60# 5x25
Deadlift- 3 warm up sets
Deadlifts 5s Pro- 250# (65%)x5, 285# (75%)x5, 325 (85%)x5
Deadlifts 5x5 FSL 250#
Odd sets- Ring Rows x12
Even sets- Weighted Dips 25#x12
Face pulls 60# 5x25
Posted on 6/11/21 at 8:18 am to EyeOfTheFeTiger
Week 2, Day 5 of Dr. Jacked
Back Squats:
10@ 185 and 205
8@ 225 and 245
6 @ 260 and 280
DB RDLs, barbell shrugs, front squats and DB shrugs afterwards
Back Squats:
10@ 185 and 205
8@ 225 and 245
6 @ 260 and 280
DB RDLs, barbell shrugs, front squats and DB shrugs afterwards
Posted on 6/11/21 at 8:44 am to tke_swamprat
Yesterday:
OHP: 102.5/117.5/132.5 3x5(8)
Bench: 145 5x10
Chin ups: 5x10
DB curl ss dips: 30 3x10; BW 3x10
OHP: 102.5/117.5/132.5 3x5(8)
Bench: 145 5x10
Chin ups: 5x10
DB curl ss dips: 30 3x10; BW 3x10
Posted on 6/11/21 at 8:48 am to Dixie Normus
Last night: SBS RTF W6D3
Deadlifts: 365 5x3
Bench Press: 220 5x3 235 3x1
Lat Pulldowns: 150 3x8
Deadlifts: 365 5x3
Bench Press: 220 5x3 235 3x1
Lat Pulldowns: 150 3x8
Posted on 6/11/21 at 9:20 am to Bonkers119
3 a days today.
Low intensity cardio
Bench & Bis
CrossFit
Low intensity cardio
Bench & Bis
CrossFit
Posted on 6/11/21 at 11:14 am to FieldEngineer
Flat Bench: (5lb increase)
145x8
145x8
145x6F
Bent over row barbell: (same weight, but focusing on technique more. felt stronger.)
135x8
135x8
135x7F
Skullcrusher barbell: (5lb increase, will work to 15 reps before next increase)
55x10F
55x10F
Squat: (5lb increase)
195x8
195x8
195x8
145x8
145x8
145x6F
Bent over row barbell: (same weight, but focusing on technique more. felt stronger.)
135x8
135x8
135x7F
Skullcrusher barbell: (5lb increase, will work to 15 reps before next increase)
55x10F
55x10F
Squat: (5lb increase)
195x8
195x8
195x8
Posted on 6/11/21 at 12:23 pm to lsu777
Alright lsu777
I finally broke down and ordered some rings
God help me
I finally broke down and ordered some rings
God help me
Posted on 6/11/21 at 8:40 pm to Junky
SBS RTF W6D4
Overhead Press: 135 4x3 and 135x4 (target 5)
Paused Squats: 210 4x5 and 210x11 (target 9)
Incline Bench Press: 145 4x5 and 145x12 (target 9)
Much needed deload next week.
Overhead Press: 135 4x3 and 135x4 (target 5)
Paused Squats: 210 4x5 and 210x11 (target 9)
Incline Bench Press: 145 4x5 and 145x12 (target 9)
Much needed deload next week.
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