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Started By
Message
re: Daily Strength Check-In
Posted on 3/8/23 at 2:44 pm to Tiger_n_Texas
Posted on 3/8/23 at 2:44 pm to Tiger_n_Texas
Missed a couple posts
3/3
JUJ-PPSA
Wk 1 Day 5
Triceps Pushdowns: 30-20x3
Bench: 110-10x5
DB Side Lat: 5-20x3
DB Real Lat: 5-20x3
RB Skullcrushers: 40-5, 45-5, 50-5, 55-5, 60-5
Shrugs: 100-25x4
3/7
JUJ-PPSA
Wk 2 Day 1
Squat: 95-10, 115-10, 145-10x5
SS Chinups: [-65]-3, [-60]-3x2, [-50]-3, [-45]-3
DB curls: 30-5x5
DB Pullover: 25-10, 30-10x4
Shrugs: 100-25, 110-25x3
3/8
JUJ-PPSA
Wk 2 Day 2
Triceps Pushdown: 20-20x3
Bench: 140-5x5
BB OHP: 65-20x2, 55-20
Band Pull Aparts: 20-20x5
DB Skullcrusher: 40-8, 45-8x2, 50-8x2, 55-8x2, 60-8
Shrugs: 110-25x4
KB Mile: 2-15# @ 16:20
3/3
JUJ-PPSA
Wk 1 Day 5
Triceps Pushdowns: 30-20x3
Bench: 110-10x5
DB Side Lat: 5-20x3
DB Real Lat: 5-20x3
RB Skullcrushers: 40-5, 45-5, 50-5, 55-5, 60-5
Shrugs: 100-25x4
3/7
JUJ-PPSA
Wk 2 Day 1
Squat: 95-10, 115-10, 145-10x5
SS Chinups: [-65]-3, [-60]-3x2, [-50]-3, [-45]-3
DB curls: 30-5x5
DB Pullover: 25-10, 30-10x4
Shrugs: 100-25, 110-25x3
3/8
JUJ-PPSA
Wk 2 Day 2
Triceps Pushdown: 20-20x3
Bench: 140-5x5
BB OHP: 65-20x2, 55-20
Band Pull Aparts: 20-20x5
DB Skullcrusher: 40-8, 45-8x2, 50-8x2, 55-8x2, 60-8
Shrugs: 110-25x4
KB Mile: 2-15# @ 16:20
2
Posted on 3/9/23 at 11:31 am to Tiger_n_Texas
Legs
RFESS
1x12 25lb dbs each hand
4x8 35lb dbs each hand
Sumo dumbell squats (no lockout/pause at top)
4x12 100lb Db.
Calf presses in leg press machine
6x 30, 25, 20, 15, 12, 10 pyramid
Farmer walks
5 sets of 40 seconds with 50 lb kbs each hand.
RFESS
1x12 25lb dbs each hand
4x8 35lb dbs each hand
Sumo dumbell squats (no lockout/pause at top)
4x12 100lb Db.
Calf presses in leg press machine
6x 30, 25, 20, 15, 12, 10 pyramid
Farmer walks
5 sets of 40 seconds with 50 lb kbs each hand.
Posted on 3/9/23 at 2:21 pm to Tiger_n_Texas
JUJ-PPSA
Wk 2 Day 3
Squat: 95-10, 105-10, 165-5x5
BB Bent Row: 65-10x3, 70-10x2, 75-10x2, 80-10, 85-10, 90-10
DB Hammer Curl: 10-25x2, 15-25, 20-25
Shrugs: 110-25x4
KB Mile: 2-15# @ 16:20
Wk 2 Day 3
Squat: 95-10, 105-10, 165-5x5
BB Bent Row: 65-10x3, 70-10x2, 75-10x2, 80-10, 85-10, 90-10
DB Hammer Curl: 10-25x2, 15-25, 20-25
Shrugs: 110-25x4
KB Mile: 2-15# @ 16:20
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