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Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5319 posts

re: Daily Strength Check-In
Bench: 185 2x3 1x7(Rep PR Touch and Go)
Tricep Ext: 60 4x8
Dumbbell BP: 55 4x12
Curls: 35 4x8
Front Squat 125 4x5

Already feel the increase bench volume paying off.
This post was edited on 3/5 at 7:49 pm


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1387 posts

re: Daily Strength Check-In
OHP: 105x5; 122.5x5; 140x9
Bench: 195 5x10
Lat pulls: 130 3x10
DB curls: 25 3x10


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15462 posts

re: Daily Strength Check-In
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.


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5319 posts

re: Daily Strength Check-In
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.


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lattin1
LSU Fan
baton rouge
Member since May 2014
61 posts

re: Daily Strength Check-In
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.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15462 posts

re: Daily Strength Check-In
Right now? I’m weak because I’m bouncing back from an injury. I’m just trying to recover the strength I lost.


Rep520
Arizona Fan
Member since Mar 2018
8283 posts

re: Daily Strength Check-In
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.


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5319 posts

re: Daily Strength Check-In
Sumo DL 275 3x6
Rack Pulls 360 4x3
OHP 120 4x5
Seated Dumbbell OHP 45x10 50x10 55x8



Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1387 posts

re: Daily Strength Check-In
Squat: 237.5x3; 272.5x3; 305x7
Sumo DL: 250 5x10
Lunges: 100 3x10

Squats felt pretty good today.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15462 posts

re: Daily Strength Check-In
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


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5319 posts

re: Daily Strength Check-In
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.
This post was edited on 3/9 at 9:10 pm


Rep520
Arizona Fan
Member since Mar 2018
8283 posts

re: Daily Strength Check-In
Deload.

3 giant sets of weighted pushups, pullups, shoulder sled drags, JM Presses, curls and grip.

Neck and tabata upper body to finish.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1387 posts

re: Daily Strength Check-In
Bench: 225x3; 257.5x3; 290x5
OHP: 107.5 5x10
Underhand Rows: 135 3x10
Curls: 75 3x10
Abs


KosmoCramer
Ohio State Fan
Member since Dec 2007
67545 posts

re: Daily Strength Check-In
Deadlift - 185, 4x3, 1x10
OHP - 70, 3x8
DB Row - 20, 3x15
Leg Curl, 2x15
Face Pull, 15, 2x15


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5319 posts

re: Daily Strength Check-In
DL: 340 4x3
RDL: 205 5x8
Bent over Barbell Row: 135 4x8
Bench: 115x8 135x6 155x5 165x4 185x3 195 2x2 205x1 205x4(Rep PR)


Rep520
Arizona Fan
Member since Mar 2018
8283 posts

re: Daily Strength Check-In
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.


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10
DixOutFourHarambe
Tulane Fan
Member since Feb 2020
39 posts

re: Daily Strength Check-In
Deadlifts: 4x5 340
OHP: 4x5 165
Pendlay Rows: 4x5 215
Romanian DL: 3x8 190

+ ~ 9 sets of Accessories


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15462 posts

re: Daily Strength Check-In
Squats 3x5-255
Front Squats 3x5-225
Pause Squats 3x5-225
Ab wheel 3x10
Dragon flags 4x10


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1387 posts

re: Daily Strength Check-In
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.
This post was edited on 3/16 at 9:11 am


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15462 posts

re: Daily Strength Check-In
THEY CLOSED MY frickING GYM!!!!!

GOD frickING DAMMIT!!!!


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