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Started By
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re: Daily Strength Check-In
Posted on 6/27/19 at 12:06 am to DeafJam73
Posted on 6/27/19 at 12:06 am to DeafJam73
My current lifts:
BW - 79.3kg
Bench 70kg x 5
Squat 95kg x 7
Press 42.5kg x 6
Deads 102.5kg x 10
These are all for one max rep set. I havent reset anything yet.
I started with SS, but been doing a combination of GSLP and RPT. Not sure which one to stick with now.
I'm leaning towards RPT for several reasons. It's minimalist, heaviest set is first to push strength, and the backoff sets help with hypertrophy.
You don't need accessory exercises, just hit the main ones really hard and thats it.
BW - 79.3kg
Bench 70kg x 5
Squat 95kg x 7
Press 42.5kg x 6
Deads 102.5kg x 10
These are all for one max rep set. I havent reset anything yet.
I started with SS, but been doing a combination of GSLP and RPT. Not sure which one to stick with now.
I'm leaning towards RPT for several reasons. It's minimalist, heaviest set is first to push strength, and the backoff sets help with hypertrophy.
You don't need accessory exercises, just hit the main ones really hard and thats it.
2
Posted on 6/27/19 at 12:23 am to numptythrubbers
I chose my accessory lifts for specific reasons. So, I kind of need them.
Posted on 6/27/19 at 7:05 am to numptythrubbers
Honestly at your weights, it doesn't matter. If you like rpt do rpt, but don't program hop. At this point you are still not very strong.
Just set it up on a simple A/B rotation with rpt
A:
Bench or incline
Back squat
Wide bodyweight dips- 50-100 reps
Bodyweight chins- 30-100 reps
Lateral raises- 2 x 15-20
B:
Press
Weighted chins
Weighted dips
Deadlift- 1 set
Barbell curls- rpt 6-8/ 8-12/ 12-15
Side lateral raise- 2 x 15-20
5-6 exercises, quick and to the point. Do the above and it should take less than an hour. Pick some form of hard arse conditioning for 10-12 min and get after it.
Here are some subs
Chins for rope climbs, racked chins
Dips for cgbp or reverse grip bench, weighted close grip pushups
Squats for front squats, walking lunges, split squats, heavy thrusters
Deads for sumo or trap bar deads, heavy arse kb swings, heavy hip thrust, heavy strict bent over rows
Any db or variant exercise for the main lifts.
Incline for bench, weighted ring pushups etc
Side lateral raise for face pulls, reverse bent over fly or other rear delts exercise
Just set it up on a simple A/B rotation with rpt
A:
Bench or incline
Back squat
Wide bodyweight dips- 50-100 reps
Bodyweight chins- 30-100 reps
Lateral raises- 2 x 15-20
B:
Press
Weighted chins
Weighted dips
Deadlift- 1 set
Barbell curls- rpt 6-8/ 8-12/ 12-15
Side lateral raise- 2 x 15-20
5-6 exercises, quick and to the point. Do the above and it should take less than an hour. Pick some form of hard arse conditioning for 10-12 min and get after it.
Here are some subs
Chins for rope climbs, racked chins
Dips for cgbp or reverse grip bench, weighted close grip pushups
Squats for front squats, walking lunges, split squats, heavy thrusters
Deads for sumo or trap bar deads, heavy arse kb swings, heavy hip thrust, heavy strict bent over rows
Any db or variant exercise for the main lifts.
Incline for bench, weighted ring pushups etc
Side lateral raise for face pulls, reverse bent over fly or other rear delts exercise
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