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Rep520
Arizona Fan
Member since Mar 2018
8283 posts

re: Daily Strength Check-In
Bench in 3 giant sets with rows and lawnmower pulls. 195x5, 225x3 and 240x1.

3 giant sets of JM Press, flys, face pulls, curls, shrugs and sled shoulder complex.

Upper body tabata work to finish.


Rep520
Arizona Fan
Member since Mar 2018
8283 posts

re: Daily Strength Check-In
2 supersets of 255x5 paused SSB squats and 315x5 Romanian deadlifts.

2 giant sets of reverse lunges, good mornings, reverse hyper and sissy squats.

Weighted sprints and tabata air bike to finish.


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

re: Daily Strength Check-In
frick this virus...I can literally see myself shrinking by the day with all these bodyweight workouts.


lattin1
LSU Fan
baton rouge
Member since May 2014
61 posts

re: Daily Strength Check-In
Technically you don't actually start losing muscle mass until the 3rd week but I feel you. The good news is muscle memory last for years so whatever you lose you'll gain back really fast.


Rep520
Arizona Fan
Member since Mar 2018
8283 posts

re: Daily Strength Check-In
quote:

The good news is muscle memory last for years so whatever you lose you'll gain back really fast.


This. If you keep some strength and coordination, you can make linear gains for a bit when you get back at it.


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1BamaRTR
New Orleans Saints Fan
In Your Head Blvd
Member since Apr 2015
14730 posts

re: Daily Strength Check-In
Jeff Nippard cited a study showing that after 8 months of little training (about 1/9 of what was normally done), the participants still retained a decent amount of their muscle mass. Participants who stopped completely working out, lost all their gains. Not sure how reliable the study is (probably not for more advanced lifters) but something is better than nothing.


lattin1
LSU Fan
baton rouge
Member since May 2014
61 posts

re: Daily Strength Check-In
quote:

Jeff Nippard cited a study showing that after 8 months of little training (about 1/9 of what was normally done), the participants still retained a decent amount of their muscle mass. Participants who stopped completely working out, lost all their gains. Not sure how reliable the study is (probably not for more advanced lifters) but something is better than nothing.


After lifting for 12 years I quit for 4. When I finally got back in the gym it only took 6 months for me to start putting up the same numbers. That being said it probably took a solid year and a half to look like I did before but I think that had way more to do with age.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15462 posts

re: Daily Strength Check-In
Back in business.

OHP-175 (Max)
Giant set x 5
Incline spider bar press 110x10
Lat pull down 150-10
Sledgehammer on tire x 20
Dragon flags x 10

Squats-345 Max
Gian Sets
SSB Squats 5x10-135
Bulgarian Split Squats 5x10-95
Yoke walks
Ab wheel 5x10

Last two sessions. Maxing out this week to see where I stand. Disappointed in OHP. I can do more. Just tired. I’m okay with squats. First time I squatted over 300 in MONTHS since I hurt my back. I’m getting my legs back.


Rep520
Arizona Fan
Member since Mar 2018
8283 posts

re: Daily Strength Check-In
3 giant sets of close grip bench, rows and lawnmower starts. 5/3/1 on bench up to 240.

3 more giant sets of JM Press, flys, side laterals, curls and face pulls.

Shrugs and upper body air bike to finish.


Rep520
Arizona Fan
Member since Mar 2018
8283 posts

re: Daily Strength Check-In
Dynamic lower.

8 min of EMOM pin squats x2.

3 giant sets of spider bar squats, reverse hyper, yoke walk and sissy squats.

Took a walk with my wife for low key cardio to finish.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15462 posts

re: Daily Strength Check-In
Bench-295 Max
Giant sets
Pause Bench 5x5-225
Kroc Rows 5x10-100
Burpee to leap frog
Iron cross 5x10

Deadlift-385 Max
Giant Sets
SSB good mornings 5x10 just the bar
Reverse Hypers 5x10-140
Tire Flips 5x6
Dragon Flags 5x10

The final two sessions of this week. Next week I will be back to progress. My numbers aren’t what they used to be but


Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
5707 posts

re: Daily Strength Check-In
I’ve found that lifting lighter during these past days of isolation (wife and I) are better for me mentally than trying to PR reps. Reason being, my body can sometimes feel the dread of the heavy lift coming and not be up for it (weird). However, if I bang out a lot of reps at the lower weight, I’m still improving, but that mental block leaves and my mental/physical health improves afterwards because I lift.

Not sure of the reason behind it. Stress? No idea. It’s situations like our current one that reminds me I made great choices career, health (home gym) and neighborhood selection wise.

Even considering adding back sprints to look at 5k’s again.



lattin1
LSU Fan
baton rouge
Member since May 2014
61 posts

re: Daily Strength Check-In
Triceps & Traps:

Weighted Dips
Set 1: BW × 12 [Warm-up]
Set 2: 35 lb × 8 [Warm-up]
Set 3: 70 lb × 8
Set 4: 95 lb × 8
Set 5: 95 lb × 8
Set 6: 95 lb × 8
Set 7: 95 lb × 8

T-Bar Rows
Set 1: 90 lb × 10
Set 2: 135 lb × 7
Set 3: 160 lb × 6
Set 4: 170 lb × 6
Set 5: 170 lb × 6

Skullcrushers
Set 1: 70 lb × 19
Set 2: 70 lb × 16
Set 3: 70 lb × 15
Set 4: 70 lb × 14

Bent Over Rows
Set 1: 135 lb × 12
Set 2: 225 lb × 6
Set 3: 225 lb × 6
Set 4: 245 lb × 6

Close Grip Bench Press -
Set 1: 225 lb × 6
Set 2: 245 lb × 6
Set 3: 245 lb × 5
Set 4: 225 lb × 6

Decided to back off on weight and go with higher volume today. Anyone else notice that working out at home takes twice as long than at the gym?


Rep520
Arizona Fan
Member since Mar 2018
8283 posts

re: Daily Strength Check-In
Been lifting, just not posting.

Recovery upper.

2 giant sets of weighted pushups, rows, lawnmower starts, axle curls and skull crushers.

2 giant sets of 30 second 250 LB sandbag holds, neck and shrugs.

Upper body air bike tabata to finish.


Rep520
Arizona Fan
Member since Mar 2018
8283 posts

re: Daily Strength Check-In
Explosive lower.

SSB box squats in 3 giant sets, up to 275 in 5/3/1, along with reverse hyper and glute ham raises.

2 more giant sets of light yoke walk at 475, sissy squats and RDL's. Allergies were hitting hard today so no cardio.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15462 posts

re: Daily Strength Check-In
Wave 1-Week 1(3x5-65%/75%/85%)
Monday
OHP 3x5-105/125/140+(7)
Giant sets x 5
V-bar lat pull downs 130x10
Incline spider bar press 110x10
Sledgehammer on tire x 20
Dragon flags x 10

Tuesday
Squats 3x5-205/235/265+ (8)
Giant Sets
SSB Squats 5x10-135
Bulgarian Split Squats 5x10-95
Yoke walks add 40 lbs
Ab wheel 5x10

Thursday
Bench 3x5-175/200/225+ (10)
Giant sets
Pause Bench 5x5-205
Kroc Rows 5x10-100
Burpee to leap frog
Iron cross 5x10

Friday
Deads 3x5-225/260/295 (9)
Giant Sets
SSB good mornings 5x10 add 20 lbs
Reverse Hypers 5x10-140
Sand bag burpee to OHP x 10
Dragon Flags 5x10

Everything I did this week. Today SUCKED BALLS. Worked all day yesterday, lift last night, two hours of sleep, worked all day today and crushed it again tonight. I am frickING done.


Rep520
Arizona Fan
Member since Mar 2018
8283 posts

re: Daily Strength Check-In
Long one tonight.

Emom bench singles with 235x10.

4 giant sets of JM Press or floor press, chest flies, rows, face pulls, sledgehammer swings and curls.

Two sets of 250 LB sandbag holds x 30 seconds and then tabata air bike upper body to finish. The sandbag holds fry my biceps.


Brazos
LSU Fan
Member since Oct 2013
18722 posts

re: Daily Strength Check-In
350 on raw bench on this past Friday . Will be squatting heavy tomorrow possibly. I’m still trying to perfect my deadlift form sumo style before I max that but I can pull 315 fairly easily right now.


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

re: Daily Strength Check-In
Bought my power rack last night going to build my deadlift platform this week. Hopefully I’ll be back to lifting by the end of the month!


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Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
5707 posts

re: Daily Strength Check-In
For some reason I went real heavy yesterday and want to push this week. I guess my body was done with lighter reps.



Thanking God that I put up the money for the home gym last year.


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