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re: Daily Strength Check-In
Posted on 3/6/20 at 7:21 am to Bonkers119
Posted on 3/6/20 at 7:21 am to Bonkers119
OHP: 105x5; 122.5x5; 140x9
Bench: 195 5x10
Lat pulls: 130 3x10
DB curls: 25 3x10
Bench: 195 5x10
Lat pulls: 130 3x10
DB curls: 25 3x10
1
Posted on 3/6/20 at 10:42 am to Dixie Normus
Deads 3x5-255
Hip Thrusts 5x10-175
Hypers 5x10-65
Reverse Hypers 5x10-65
Inclined treadmill walk 20 mins
I’m gonna play around with deadlift assistance lifts. See what I want to commit to.
Hip Thrusts 5x10-175
Hypers 5x10-65
Reverse Hypers 5x10-65
Inclined treadmill walk 20 mins
I’m gonna play around with deadlift assistance lifts. See what I want to commit to.
Posted on 3/6/20 at 12:16 pm to DeafJam73
I've been adding Rack Pulls and Pause Deads to help with my lockout and speed. I usually do them on my volume Deadlift day.
Posted on 3/6/20 at 3:36 pm to DeafJam73
What's your weak point on deadlifts? If it's coming off the floor (like most people) stiff leg deadlifts or deficit deadlifts are good assistance lifts. If it's the lockout I'm a huge fan of reverse banded deadlifts.
Posted on 3/6/20 at 3:57 pm to lattin1
Right now? I’m weak because I’m bouncing back from an injury. I’m just trying to recover the strength I lost.
Posted on 3/6/20 at 9:54 pm to DeafJam73
For just rebuilding strength, I love EMOM singles.
Hands wide SSB squats x5 in a giant set with sled drags and sissy squat. 3 of them working up to 275.
2 more giant sets of reverse lunges, reverse hypers, sissy squats and copenhagens.
Calf and neck work to finish. Deload incoming next week.
Hands wide SSB squats x5 in a giant set with sled drags and sissy squat. 3 of them working up to 275.
2 more giant sets of reverse lunges, reverse hypers, sissy squats and copenhagens.
Calf and neck work to finish. Deload incoming next week.
Posted on 3/7/20 at 10:55 am to Rep520
Sumo DL 275 3x6
Rack Pulls 360 4x3
OHP 120 4x5
Seated Dumbbell OHP 45x10 50x10 55x8
Rack Pulls 360 4x3
OHP 120 4x5
Seated Dumbbell OHP 45x10 50x10 55x8
Posted on 3/9/20 at 7:30 am to Bonkers119
Squat: 237.5x3; 272.5x3; 305x7
Sumo DL: 250 5x10
Lunges: 100 3x10
Squats felt pretty good today.
Sumo DL: 250 5x10
Lunges: 100 3x10
Squats felt pretty good today.
Posted on 3/9/20 at 8:29 am to Dixie Normus
Bench 3x3-215/245/275
Bench 5x10-200
Pendaly Rows 5x10-135
Curls 5x10
Hanging leg tuck 5x10
Dragon Flags 4x10
Incline treadmill walk 20 mins
Bench 5x10-200
Pendaly Rows 5x10-135
Curls 5x10
Hanging leg tuck 5x10
Dragon Flags 4x10
Incline treadmill walk 20 mins
Posted on 3/9/20 at 9:04 pm to DeafJam73
Bench: 195 4x3 155 3x8
CG Bench: 155 3x4
Squat 275 3x1
Curls 35 4x12
Bench is really starting to feel good. 195 moved easy every set. Next week I’ll test my max with an AMRAP set of 190. 5-6 add 5lbs, 7+ add 10lbs. Pretty sure I’ll be able to crank out at least 7. Probably could have done 5-6 at 195 today.
CG Bench: 155 3x4
Squat 275 3x1
Curls 35 4x12
Bench is really starting to feel good. 195 moved easy every set. Next week I’ll test my max with an AMRAP set of 190. 5-6 add 5lbs, 7+ add 10lbs. Pretty sure I’ll be able to crank out at least 7. Probably could have done 5-6 at 195 today.
This post was edited on 3/9/20 at 9:10 pm
Posted on 3/9/20 at 9:45 pm to Bonkers119
Deload.
3 giant sets of weighted pushups, pullups, shoulder sled drags, JM Presses, curls and grip.
Neck and tabata upper body to finish.
3 giant sets of weighted pushups, pullups, shoulder sled drags, JM Presses, curls and grip.
Neck and tabata upper body to finish.
Posted on 3/10/20 at 7:39 am to Rep520
Bench: 225x3; 257.5x3; 290x5
OHP: 107.5 5x10
Underhand Rows: 135 3x10
Curls: 75 3x10
Abs
OHP: 107.5 5x10
Underhand Rows: 135 3x10
Curls: 75 3x10
Abs
Posted on 3/10/20 at 1:14 pm to Dixie Normus
Deadlift - 185, 4x3, 1x10
OHP - 70, 3x8
DB Row - 20, 3x15
Leg Curl, 2x15
Face Pull, 15, 2x15
OHP - 70, 3x8
DB Row - 20, 3x15
Leg Curl, 2x15
Face Pull, 15, 2x15
Posted on 3/10/20 at 7:47 pm to KosmoCramer
DL: 340 4x3
RDL: 205 5x8
Bent over Barbell Row: 135 4x8
Bench: 115x8 135x6 155x5 165x4 185x3 195 2x2 205x1 205x4(Rep PR)
RDL: 205 5x8
Bent over Barbell Row: 135 4x8
Bench: 115x8 135x6 155x5 165x4 185x3 195 2x2 205x1 205x4(Rep PR)
Posted on 3/10/20 at 9:59 pm to Bonkers119
Deload lower.
3 giant sets of 185x5 SSB box squat, glute ham raises x5, reverse hyper and sissy squats.
Yoke walk, copenhagens and calves x2 and then tabata sled dragging to finish.
3 giant sets of 185x5 SSB box squat, glute ham raises x5, reverse hyper and sissy squats.
Yoke walk, copenhagens and calves x2 and then tabata sled dragging to finish.
Posted on 3/11/20 at 8:32 pm to DixOutFourHarambe
Squats 3x5-255
Front Squats 3x5-225
Pause Squats 3x5-225
Ab wheel 3x10
Dragon flags 4x10
Front Squats 3x5-225
Pause Squats 3x5-225
Ab wheel 3x10
Dragon flags 4x10
Posted on 3/12/20 at 7:18 am to DeafJam73
Deadlift: 290x3; 332.5x3; 372.5x4
Squat: 220 5x10
One-leg leg press: 140 3x10
ETA: Friday morning:
OHP: 115x3; 130x3; 147.5x5
Bench: 202.5 5x10(8)
Stopped there because I needed to get to work a little early today.
Saturday ETA:
Pull-ups: 25lb weighted; 3x5; 1x8
EZ Bar Curls: 80 3x10
Dips: 3x15
Suitcase carries: 95 each hand; 4x40yd
Finished with EMOM ~40yd sprints for 10 mins
Monday ETA:
Squat: 255x5; 290x3; 322.5x4
Deadlift: 255 5x10
Lunges: 100 3x10
Dead hangs: 2x1min
Really feeling my obliques from the suitcase carries on Saturday.
Squat: 220 5x10
One-leg leg press: 140 3x10
ETA: Friday morning:
OHP: 115x3; 130x3; 147.5x5
Bench: 202.5 5x10(8)
Stopped there because I needed to get to work a little early today.
Saturday ETA:
Pull-ups: 25lb weighted; 3x5; 1x8
EZ Bar Curls: 80 3x10
Dips: 3x15
Suitcase carries: 95 each hand; 4x40yd
Finished with EMOM ~40yd sprints for 10 mins
Monday ETA:
Squat: 255x5; 290x3; 322.5x4
Deadlift: 255 5x10
Lunges: 100 3x10
Dead hangs: 2x1min
Really feeling my obliques from the suitcase carries on Saturday.
This post was edited on 3/16/20 at 9:11 am
Posted on 3/16/20 at 7:27 pm to Dixie Normus
THEY CLOSED MY frickING GYM!!!!!
GOD frickING DAMMIT!!!!
GOD frickING DAMMIT!!!!
Posted on 3/16/20 at 7:40 pm to DeafJam73
Yep I just saw my gym’s Instagram post like 5 minutes ago. I am officially pissed at this virus. Having to cancel two different trips and now I can’t workout...but I still have to go to fricking work.
Posted on 3/16/20 at 8:13 pm to Dixie Normus
It’s hard to workout at home with getting distracted for me. Especially since bodyweigh workouts feel so tedious. AT LEAST 5 more weeks without a gym.
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