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Started By
Message
Posted on 6/17/21 at 8:22 am to tke_swamprat
4 SS of 4 SSB (170, 180, 195, 210) + 5 KB pullovers (53)
Meadow's rows: 4x10 (85), 1x25 (65)
EZ bar reverse curls: 4x10 (55)
DB concentration curls: 4x10 (20, 25, 30, 30)
Band pull-aparts: 4x25
Meadow's rows: 4x10 (85), 1x25 (65)
EZ bar reverse curls: 4x10 (55)
DB concentration curls: 4x10 (20, 25, 30, 30)
Band pull-aparts: 4x25
Posted on 6/17/21 at 8:35 am to lsu777
quote:
Haha don't bro. Just keep hitting it. Those numbers aren't bad.
I know. I'm just comparing myself to what I used to throw around
I have to remind myself that I'm a couple decades past my strength prime
I'm going to try to get back to about 85% of my HS days and that will be strong enough for me
Posted on 6/17/21 at 3:39 pm to Powerman
Thurs. Dynamic deads
Green band, 3 holes in
Deads-5x5-245
Giant sets
Good mornings 3x8-145
F. Squats-3x8-165
Hip thrusts 3x8-225
Not a bad day. Wanted to do something strongman, but I was out of time.
Green band, 3 holes in
Deads-5x5-245
Giant sets
Good mornings 3x8-145
F. Squats-3x8-165
Hip thrusts 3x8-225
Not a bad day. Wanted to do something strongman, but I was out of time.
Posted on 6/18/21 at 8:53 am to Powerman
Fri. Max Effort Bench
3x3-80%/85%/90%
Bench-250/265/285
Giant Sets
Incline bench 3x5-190
Seated rows 3x15-90
Curls 3x10-30
Finished off with some supp work. Pec deck, chest supported row and dead bug.
3x3-80%/85%/90%
Bench-250/265/285
Giant Sets
Incline bench 3x5-190
Seated rows 3x15-90
Curls 3x10-30
Finished off with some supp work. Pec deck, chest supported row and dead bug.
Posted on 6/19/21 at 11:40 am to DeafJam73
Did some arm-wrestling curls, one arm EZ bar preacher curls
50 for 6
60 for 5
70 for 2
Today is grip day #3 of the week
50 for 6
60 for 5
70 for 2
Today is grip day #3 of the week
Posted on 6/21/21 at 8:40 am to The Silverback
4 SS of 5 snatch grip deadlifts (185) + 10 rear delt flyes (20s)
Single arm DB rows: 4x5 (70)
Hammer curls: 4x20 (20s)
EZ bar 21s: 3 sets (45)
EZ bar reverse grip curls: 4x20 (35)
I bought some crash pads last week, and I used them this morning for the first time for the SG deads. Absolutely love them. I never drop from the top, but it's super nice to not have to do library volume touch and go reps. I train early mornings in the garage which shares a wall with one of my kid's bedroom walls. Looking forward to upping the weight a bit for deadlifts next week. This is my last week of PPSA Filling Out The Hoodie. I'll start Pool Season next week, which has deadlifts once per week. If you have an issue with noise - then these crash pads from Titan seem pretty legit if they can hold up for a couple years. They are about 5-6" high, so it's really a high block pull instead of a full ROM deadlift - I don't really mind that since I'm not competing and have a history of back issues. Just lifting for aesthetics and health - the block pull is okay for me right now.
Single arm DB rows: 4x5 (70)
Hammer curls: 4x20 (20s)
EZ bar 21s: 3 sets (45)
EZ bar reverse grip curls: 4x20 (35)
I bought some crash pads last week, and I used them this morning for the first time for the SG deads. Absolutely love them. I never drop from the top, but it's super nice to not have to do library volume touch and go reps. I train early mornings in the garage which shares a wall with one of my kid's bedroom walls. Looking forward to upping the weight a bit for deadlifts next week. This is my last week of PPSA Filling Out The Hoodie. I'll start Pool Season next week, which has deadlifts once per week. If you have an issue with noise - then these crash pads from Titan seem pretty legit if they can hold up for a couple years. They are about 5-6" high, so it's really a high block pull instead of a full ROM deadlift - I don't really mind that since I'm not competing and have a history of back issues. Just lifting for aesthetics and health - the block pull is okay for me right now.
Posted on 6/21/21 at 10:45 am to AyyyBaw
quote:
AyyyBaw
mind giving a review of filling our the hoodie?
I restarted PPSA dumbbell strength last night
I did not do the "cardio". Went pretty light on everything. This is a lot of volume for me as I am still doing my normal warm up. Adds up overall in volume. Without the cardio, i was at 10 min warmup plus an hour on the workout. Had to make some substitutions as noted.
Take away is its fricking hot in the garage right now, stupid hot, even at 8pm. And the PPSA programs are a lot of volume, but i love it. Old school, just get the shite done, get the results type program. The damn weighted vest puts a toll on the lower back if not used to it. Similar to Wendlers WALRUS training, in that it is extremely taxing to the core.
Posted on 6/21/21 at 11:01 am to lsu777
For sure - I'll make a separate review thread next week. I'll wait and see how this week ends before writing a review (bench 2x2 @ 90% coming up next session). I'll say this though - I was surprised how good SSB @ 80% x4 reps felt last week after the minimal lower body volume and intensity on this program. You'll definitely improve bench technique on this one just because you're benching so much.
Posted on 6/21/21 at 11:14 am to AyyyBaw
Shoulders/Lats:
Band Pull-Aparts
Set 1: 10 reps
Set 2: 10 reps
Band Over-And-Backs
Set 1: 10 reps
Set 2: 10 reps
Cable Reverse Fly
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10
Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 190 lb × 11
Set 4: 190 lb × 8
Set 5: 190 lb × 7
Set 6: 190 lb × 6
Lat Pulldown (Machine)
Set 1: 250 lb × 6
Set 2: 270 lb × 6
Set 3: 290 lb × 6
Set 4: 310 lb × 6
Lateral Raise (Cable)
Set 1: 50 lb × 13
Set 2: 50 lb × 13
Set 3: 50 lb × 13
Incline Curl (Dumbbell)
Set 1: 60 lb × 8
Set 2: 60 lb × 8
Set 3: 60 lb × 8
Front Raise (Dumbbell)
Set 1: 40 lb × 10
Band Pull-Aparts
Set 1: 10 reps
Set 2: 10 reps
Band Over-And-Backs
Set 1: 10 reps
Set 2: 10 reps
Cable Reverse Fly
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10
Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 190 lb × 11
Set 4: 190 lb × 8
Set 5: 190 lb × 7
Set 6: 190 lb × 6
Lat Pulldown (Machine)
Set 1: 250 lb × 6
Set 2: 270 lb × 6
Set 3: 290 lb × 6
Set 4: 310 lb × 6
Lateral Raise (Cable)
Set 1: 50 lb × 13
Set 2: 50 lb × 13
Set 3: 50 lb × 13
Incline Curl (Dumbbell)
Set 1: 60 lb × 8
Set 2: 60 lb × 8
Set 3: 60 lb × 8
Front Raise (Dumbbell)
Set 1: 40 lb × 10
Posted on 6/21/21 at 1:23 pm to FieldEngineer
First day back after deload. Knocked a bit of weight off my prior working sets. Will start increasing over the next 8 weeks before another deload.
OHP
75x8
75x8
75x8
EZ bar curl
50x8
50x8
50x12
Arnold Press
40x15
40x15
Seated calf raises (with toe raises in between sets)
135x15
135x14F
Deadlift
135x5W
185x5W
205x3W
275x5
OHP
75x8
75x8
75x8
EZ bar curl
50x8
50x8
50x12
Arnold Press
40x15
40x15
Seated calf raises (with toe raises in between sets)
135x15
135x14F
Deadlift
135x5W
185x5W
205x3W
275x5
This post was edited on 6/21/21 at 1:24 pm
Posted on 6/21/21 at 4:14 pm to FieldEngineer
Sunday Funday
Back Squats:
3@265, 2@305, 1@325
5@265
3@285, 2@325, 1@345
5@285
3@305, 2@345, 1@365 (Squatober 2020 max)
5@285
Back Squats:
3@265, 2@305, 1@325
5@265
3@285, 2@325, 1@345
5@285
3@305, 2@345, 1@365 (Squatober 2020 max)
5@285
Posted on 6/21/21 at 10:07 pm to tke_swamprat
Started my meet prep tonight.
Squats: 345x1, 320x4, and 300 2x4
Paused Bench Press: 235x1 225x3, 195 3x3
Pin Press (Bench): 165x4 185x4 205x4 and 215x4
Squats: 345x1, 320x4, and 300 2x4
Paused Bench Press: 235x1 225x3, 195 3x3
Pin Press (Bench): 165x4 185x4 205x4 and 215x4
Posted on 6/22/21 at 8:08 am to Bonkers119
3 SS of 5 SSB (160, 175, 185) + 10 banded face-pulls
Bench: 2x5 (160, 175); 3x3 (195, 210); 2x2 (220)
4 SS of 15 wide grip BB upright rows (45) + 10 dips
Tricep pushdowns: 5x25 (26)
Band pull-aparts: 5x25
Bench: 2x5 (160, 175); 3x3 (195, 210); 2x2 (220)
4 SS of 15 wide grip BB upright rows (45) + 10 dips
Tricep pushdowns: 5x25 (26)
Band pull-aparts: 5x25
Posted on 6/22/21 at 1:57 pm to AyyyBaw
Last week of Krypteia cycle 1 before a much needed deload week. Too lazy to post all the workouts between this post and the last one. Today-
Squat 3 Warm up sets
Squat 5s Pro- 230# (75%)x5, 260# (85%)x5, 290# 95%)x5
Squat 5x5 FSL- 230# 5x5
Odd sets- Ring Rows x12
Even sets- Weighted Dips 25# x12
Squat 3 Warm up sets
Squat 5s Pro- 230# (75%)x5, 260# (85%)x5, 290# 95%)x5
Squat 5x5 FSL- 230# 5x5
Odd sets- Ring Rows x12
Even sets- Weighted Dips 25# x12
Posted on 6/22/21 at 8:08 pm to EyeOfTheFeTiger
W1D2 of Meet Prep
Deadlifts: 410x1, 380x4, and 355 2x4
Close Grip BP: 205x1 and 185 3x3
Belt-less Squats: 225 3x6
Really happy with the speed of the 410x1. I think I was overworking Deadlifts, and the time off helped.
Deadlifts: 410x1, 380x4, and 355 2x4
Close Grip BP: 205x1 and 185 3x3
Belt-less Squats: 225 3x6
Really happy with the speed of the 410x1. I think I was overworking Deadlifts, and the time off helped.
Posted on 6/22/21 at 8:28 pm to Bonkers119
Me with everyone posting their bench press numbers
Posted on 6/22/21 at 10:05 pm to whiskey over ice
Don’t worry about comparing yourself to others. You’ll get there if you put in the time.
It took me forever to get to 225, and now I feel like my Bench hasn’t budged in months.
It took me forever to get to 225, and now I feel like my Bench hasn’t budged in months.
Posted on 6/23/21 at 6:48 am to Bonkers119
I can bench 1.5x my weight, which isn’t weak but isn’t that strong either. Definitely my weakest lift.
Posted on 6/23/21 at 10:32 am to FieldEngineer
First week after deload:
Flat Bench:
135x8
135x8
135x8
Bent over row barbell:
135x8
135x8
135x8
Skullcrusher barbell:
50x15
50x15
Chest Fly (Machine):
100x15
100x15
Squat:
185x8
185x8
185x9
Flat Bench:
135x8
135x8
135x8
Bent over row barbell:
135x8
135x8
135x8
Skullcrusher barbell:
50x15
50x15
Chest Fly (Machine):
100x15
100x15
Squat:
185x8
185x8
185x9
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