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re: Daily Strength Check-In
Posted on 2/6/20 at 7:21 pm to Bonkers119
Posted on 2/6/20 at 7:21 pm to Bonkers119
Split Jerk 3x3-155
OHP 3x3-125/145/160
OHP 5x10-125
Hammer pull down 5x10
Curls 3x10
Crunches 3x10
10 med ball slams, 10 box jumps-AMRAP 10 mins
The strength sets felt good; burnt out on the volume today. I’m hangry.
OHP 3x3-125/145/160
OHP 5x10-125
Hammer pull down 5x10
Curls 3x10
Crunches 3x10
10 med ball slams, 10 box jumps-AMRAP 10 mins
The strength sets felt good; burnt out on the volume today. I’m hangry.
1
Posted on 2/6/20 at 8:57 pm to DeafJam73
My rib is back effed up, which has me down, so lighter weights and more bodybuilding type stuff.
3 giant sets of 185x12 bench, face pulls, side laterals and band shrugs.
2 more giant sets of weighted pushups, dips, side laterals, face pulls, curls and skullcrushers.
2 giant sets of sledgehammer swings, curls and skullcrushers. Tabata upper air bike to finish.
3 giant sets of 185x12 bench, face pulls, side laterals and band shrugs.
2 more giant sets of weighted pushups, dips, side laterals, face pulls, curls and skullcrushers.
2 giant sets of sledgehammer swings, curls and skullcrushers. Tabata upper air bike to finish.
Posted on 2/7/20 at 8:02 am to Rep520
Deads 225-3x5
Deficits 155-5x10
Hip thrusts 165-5x10
Reverse Hypers 5x10
Hypers 5x10
Ab wheel 5x10
VOLUME
Deficits 155-5x10
Hip thrusts 165-5x10
Reverse Hypers 5x10
Hypers 5x10
Ab wheel 5x10
VOLUME
Posted on 2/7/20 at 8:48 am to DeafJam73
That looks exhausting 
OHP: 102.5x5; 120x5; 135x9
Bench: 185 5x10
Pull-ups: 3x10(9)
Ez bar curls: 75 3x10(9)
OHP: 102.5x5; 120x5; 135x9
Bench: 185 5x10
Pull-ups: 3x10(9)
Ez bar curls: 75 3x10(9)
Posted on 2/7/20 at 10:28 am to Dixie Normus
Deadlift: 145, 4x3, 1x10
OHP: 50, 3x10
DB Row: 15, 3x15
Sad numbers, but not gonna let it get me down.
OHP: 50, 3x10
DB Row: 15, 3x15
Sad numbers, but not gonna let it get me down.
Posted on 2/7/20 at 10:29 am to Dixie Normus
It’s all light weight. I’m probably going to replace deficits with RDLs.
Posted on 2/7/20 at 11:00 am to DeafJam73
Had a shite Deadlift workout last night. I knew something was off as soon as I finished my warmup sets. I think all this max training caught up with me last night, and I poorly spaced my workouts this week. I struggled to even do 365x3.
Next week is the last training week I have before my meet. I'm gonna do M,W,F and go Squat Bench Dead. Taking the weekend off to recover.
Next week is the last training week I have before my meet. I'm gonna do M,W,F and go Squat Bench Dead. Taking the weekend off to recover.
This post was edited on 2/7/20 at 11:02 am
Posted on 2/7/20 at 12:05 pm to KosmoCramer
Everyone in this thread started where you are at, so don’t let the numbers get you down. Honestly, the beginning is the most fun part because you get stronger so much more rapidly.
Posted on 2/7/20 at 2:38 pm to Dixie Normus
Thanks! 
Posted on 2/10/20 at 7:17 am to KosmoCramer
Squat: 230x3; 265x3; 297.5x6
Deadlift: 235 5x10
Lunges: 95 3x10
Deadlift: 235 5x10
Lunges: 95 3x10
Posted on 2/10/20 at 8:08 am to Dixie Normus
Squat: 155, 4x3, 1x7
Bench: 85, 3x10
Lat Pulldown: 55, 2x15, 1x21
Bench: 85, 3x10
Lat Pulldown: 55, 2x15, 1x21
Posted on 2/10/20 at 1:14 pm to Dixie Normus
You doing 5/3/1 BBB?
Busy Weekend.
Saturday
Squat 5x5 270
Bench 1x5 210
Run 3 miles
Sunday:
Hike 6 miles 1200ft elevation gain.
Monday
Squat 1x5 300
Bench 5x5 195
Missed Friday Workout so I doubled up Saturday which cut recovery on Monday's workout. Some bicep tendonitis kicking in today. Barely finished Bench sets. Going to ice my bicep this evening.
Busy Weekend.
Saturday
Squat 5x5 270
Bench 1x5 210
Run 3 miles
Sunday:
Hike 6 miles 1200ft elevation gain.
Monday
Squat 1x5 300
Bench 5x5 195
Missed Friday Workout so I doubled up Saturday which cut recovery on Monday's workout. Some bicep tendonitis kicking in today. Barely finished Bench sets. Going to ice my bicep this evening.
Posted on 2/10/20 at 1:28 pm to marchballer
Btw if you are doing 531 and want to run any of the templates from forever.... ultimate 531 app is pretty freaking awesome, but it does have a monthly fee.
Posted on 2/10/20 at 1:39 pm to marchballer
quote:
Some bicep tendonitis kicking in today. Barely finished Bench sets. Going to ice my bicep this evening.
Is your bar position on squats lowish? I ask bc that was a huge trigger for me on elbow tendonitis until I worked on shoulder mobility.
Posted on 2/10/20 at 2:09 pm to marchballer
Yeah, this is my 5th month on BBB. I started it after I healed up from an ankle injury and have been really happy with the results. I’m as strong as I’ve ever been right now and look pretty good to go along with it when my diet is right.
Posted on 2/10/20 at 3:46 pm to Rep520
Yeah I am low bar squatting. Very interesting point. I’ve completely skipped out on mobility work recently. Might be a good thing to start doing.
Posted on 2/10/20 at 5:30 pm to marchballer
I mentioned bc I had bad bicep tendonitis. I do banded dislocations before every squat workout, and it's fully cleared up the issue.
I'd seen a few videos on how tight shoulders will transition the stress to the next joint down, which is the elbow.
I'd seen a few videos on how tight shoulders will transition the stress to the next joint down, which is the elbow.
Posted on 2/10/20 at 6:54 pm to Rep520
Bench 5/3/1-225/255/285
Bench 5x10-190
Barbell Rows 5x10-175
Curls 5x10
Ab wheel 5x10
10 med ball slams, 10 box jumps-AMRAP 10 mins
MOAR VOLUME MOTHA frickA
Bench 5x10-190
Barbell Rows 5x10-175
Curls 5x10
Ab wheel 5x10
10 med ball slams, 10 box jumps-AMRAP 10 mins
MOAR VOLUME MOTHA frickA
This post was edited on 2/10/20 at 6:54 pm
Posted on 2/10/20 at 8:16 pm to DeafJam73
Slingshot bench triples up to 275. 2 backoff sets with 225x3 raw in giant sets with face pulls and side laterals.
2 more giant sets of weighted pushups, flyes, side laterals, face pulls, curls and close grip board press.
Neck and grip work to finish.
2 more giant sets of weighted pushups, flyes, side laterals, face pulls, curls and close grip board press.
Neck and grip work to finish.
Posted on 2/10/20 at 8:51 pm to Rep520
You baws doing underhand or overhand on your BB rows? I keep rotating my grip to decide which one I like better and honestly can’t decide. I feel like underhand gets my lats better, but overhand activates more of my back overall.
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