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Message
re: Daily Strength Check-In
Posted on 4/9/20 at 1:39 pm to Dixie Normus
Posted on 4/9/20 at 1:39 pm to Dixie Normus
Monday
OHP 3x115/3x130/3x145+(8)
Giant sets x 5
V-bar lat pull downs 140x10
Incline spider bar press 125x10
Sandbag clean and press x 10
Dragon flags x 10
Tuesday
Squats 3x215/3x245/3x280+
Giant Sets
SSB Squats 5x10-155
Bulgarian Split Squats 5x10-95
Yoke walks add 80 lbs
Ab wheel 5x10
Thursday
Bench-3x185/3x215/3x240+
Giant sets
Pause Bench 5x5-215
Kroc Rows 5x10-100
Sledge hammer slams 5x10
Iron cross 5x10
Everything I’ve done so far this week. Tomorrow is deadlift day.
OHP 3x115/3x130/3x145+(8)
Giant sets x 5
V-bar lat pull downs 140x10
Incline spider bar press 125x10
Sandbag clean and press x 10
Dragon flags x 10
Tuesday
Squats 3x215/3x245/3x280+
Giant Sets
SSB Squats 5x10-155
Bulgarian Split Squats 5x10-95
Yoke walks add 80 lbs
Ab wheel 5x10
Thursday
Bench-3x185/3x215/3x240+
Giant sets
Pause Bench 5x5-215
Kroc Rows 5x10-100
Sledge hammer slams 5x10
Iron cross 5x10
Everything I’ve done so far this week. Tomorrow is deadlift day.
1
Posted on 4/9/20 at 3:36 pm to DeafJam73
Can someone explain giant sets to me. I googled but not getting a clear picture. What are the advantages?
Posted on 4/9/20 at 3:56 pm to burgeman
Same concept as a super set. You do the different exercises back to back then rest. Rep and Deaf do them a good bit so they can probably speak to the advantages better, but I find them very helpful if you want to add in some conditioning to your workout.
Posted on 4/9/20 at 5:17 pm to burgeman
Instead of doing your accessory lifts completely one after the other, you do a set of each in a sequence. It’s like circuit training, but with a very specific purpose to each one. It’s a great program to follow if you want to build strength and conditioning at the same time.
Posted on 4/9/20 at 10:04 pm to DeafJam73
quote:
It’s a great program to follow if you want to build strength and conditioning at the same time.
It also helps pack in volume to shorter workouts.
I can get through a 4-5 exercise giant set in 2 min or so. Doing maybe 25 min, it's easy to get through 25 sets.
Posted on 4/10/20 at 8:17 am to Rep520
Same. I can knock out 5 giant sets in about 20 mins or so and I am sweating buckets after.
Posted on 4/10/20 at 10:58 am to DeafJam73
Deads-3x245/3x275/3x310+(5)
Giant Sets
SSB good mornings 5x10 add 40
Reverse Hypers 5x10-140
10 KB swings, 10 burpees
Dragon Flags 5x10
Good final session of the week. Happy....whatever the frick today is.
Giant Sets
SSB good mornings 5x10 add 40
Reverse Hypers 5x10-140
10 KB swings, 10 burpees
Dragon Flags 5x10
Good final session of the week. Happy....whatever the frick today is.
Posted on 4/10/20 at 9:19 pm to DeafJam73
4 giant set of SSB box squats 295x5, reverse hyper, glute ham raises and sissy squats.
2 giant sets of yoke walk, copenhagens, GHR situps and neck work.
Tabata sled drags to finish.
2 giant sets of yoke walk, copenhagens, GHR situps and neck work.
Tabata sled drags to finish.
Posted on 4/13/20 at 5:00 pm to Rep520
Built a deadlift platform to mount my rack to. Turned out really nice. Now it has me on a DIY kick to see what else I can skimp on 
Posted on 4/13/20 at 6:48 pm to Dixie Normus
OHP 5x120/3x135/1x150+
Giant sets x 5
V-bar lat pull downs 150x10
Incline spider bar press 135x10
Sledgehammer tire slams x 20
Weighted crunches 80 lb x 10
Giant sets x 5
V-bar lat pull downs 150x10
Incline spider bar press 135x10
Sledgehammer tire slams x 20
Weighted crunches 80 lb x 10
Posted on 4/13/20 at 9:56 pm to DeafJam73
Bench singles on up to 250 paused with a semi close grip. 2 backoff sets of 225x2 paused.
4 giant sets of JM Presses, weighted pushups, side laterals, rows, curls and grip.
200 lb sandbag for 45 second hold. 250 for 30 second hold.
4 giant sets of JM Presses, weighted pushups, side laterals, rows, curls and grip.
200 lb sandbag for 45 second hold. 250 for 30 second hold.
Posted on 4/14/20 at 7:44 pm to Rep520
Squats 5x230/3x260/1x295+(4)
Giant Sets
SSB Squats 5x10-175
Bulgarian Split Squats 5x10-115
10 KB swings, 10 burpees
Ab wheel 5x10
Giant Sets
SSB Squats 5x10-175
Bulgarian Split Squats 5x10-115
10 KB swings, 10 burpees
Ab wheel 5x10
Posted on 4/14/20 at 10:01 pm to DeafJam73
2 supersets of 265x3 SSB tempo squats and 325x5 stiff leg deads from the floor.
2 more giant sets of 265x2 pin squats from parallel, reverse hyper, glute ham raise and sissy squats.
Waiters walk with the yoke in 2 giant sets with ghd situps and copenhagens. Finished with tabata sled drags. Doing tabata with 250 or so was a challenge.
2 more giant sets of 265x2 pin squats from parallel, reverse hyper, glute ham raise and sissy squats.
Waiters walk with the yoke in 2 giant sets with ghd situps and copenhagens. Finished with tabata sled drags. Doing tabata with 250 or so was a challenge.
Posted on 4/15/20 at 9:41 pm to Rep520
Dynamic upper.
185x3 EMOM for 6 min, focusing on speed.
2 giant sets of incline bench, KB OHP, face pulls, band lat pulldowns, curls and skullcrushers.
30 sec 200lb sandbag holds, supersetted with neck work. Tabata upper air bike to finish.
185x3 EMOM for 6 min, focusing on speed.
2 giant sets of incline bench, KB OHP, face pulls, band lat pulldowns, curls and skullcrushers.
30 sec 200lb sandbag holds, supersetted with neck work. Tabata upper air bike to finish.
Posted on 4/17/20 at 9:34 pm to Rep520
Did lower last night, upper tonight.
Max reps with 225 on close grip bench. Only got 6, which is below what I wanted.
3 giant sets of bamboo bar bench, rows, lawnmowers, JM Press and curls.
2 giant sets of 300 lb sandbag holds, neck work, traps and grip. Tabata airbike upper to finish.
Felt good to pick up the 300 lb sandbag again. I held it for 30 seconds, and no rib pain.
Max reps with 225 on close grip bench. Only got 6, which is below what I wanted.
3 giant sets of bamboo bar bench, rows, lawnmowers, JM Press and curls.
2 giant sets of 300 lb sandbag holds, neck work, traps and grip. Tabata airbike upper to finish.
Felt good to pick up the 300 lb sandbag again. I held it for 30 seconds, and no rib pain.
Posted on 4/18/20 at 8:39 pm to JamesLang
Long shoulder workout.
Strict barbell press: 145x6, 155x5, 165x5
Arnold Presses: 50x10x3 (nothing heavier)
DB Front Raise: 45x8x3
DB Side Raise: 40x8x3
DB Rear Raise: 20x8x3
Upright Row Drop Set: 85lbs down to 15.. 110 total reps.
Strict barbell press: 145x6, 155x5, 165x5
Arnold Presses: 50x10x3 (nothing heavier)
DB Front Raise: 45x8x3
DB Side Raise: 40x8x3
DB Rear Raise: 20x8x3
Upright Row Drop Set: 85lbs down to 15.. 110 total reps.
Posted on 4/19/20 at 9:29 am to LSUAlum2001
Thursday
Bench 5x200/3x225/1x250+(4)
Giant sets
Pause Bench 5x5-225
Kroc Rows 5x10-100
Sand bag over shoulder x10
Ab wheel x 10
Friday
Deads 5x260/3x295/1x325+(3)
Giant Sets
SSB good mornings 5x10 add 50
Reverse Hypers 5x10-140
Med ball slams 5x10
Dragon Flags 5x10
Forgot to post.
Bench 5x200/3x225/1x250+(4)
Giant sets
Pause Bench 5x5-225
Kroc Rows 5x10-100
Sand bag over shoulder x10
Ab wheel x 10
Friday
Deads 5x260/3x295/1x325+(3)
Giant Sets
SSB good mornings 5x10 add 50
Reverse Hypers 5x10-140
Med ball slams 5x10
Dragon Flags 5x10
Forgot to post.
Posted on 4/20/20 at 9:08 am to LSUAlum2001
This is my deload week. Going to be working on mobility a lot.
OHP 3x5-85
Giant sets
Incline spider press 5x10-65
V-bar lat pull downs 5x10-80
Sledge hammer tire slams 5x20
Weighted crunches 5x10-40
Not posting my mobility work. Don’t know the terms.
OHP 3x5-85
Giant sets
Incline spider press 5x10-65
V-bar lat pull downs 5x10-80
Sledge hammer tire slams 5x20
Weighted crunches 5x10-40
Not posting my mobility work. Don’t know the terms.
Posted on 4/20/20 at 9:36 pm to DeafJam73
EMOM SSB squats at 93%. 5 singles, all felt great.
3 giant sets of reverse lunge, reverse hyper, glute ham raises and sissy squats. 2 more giant sets of calf, core and copenhagens.
Tabata sled work. Tried lightening the weight and pulling with each step hard. Lit my glutes up.
3 giant sets of reverse lunge, reverse hyper, glute ham raises and sissy squats. 2 more giant sets of calf, core and copenhagens.
Tabata sled work. Tried lightening the weight and pulling with each step hard. Lit my glutes up.
Posted on 4/22/20 at 12:16 pm to Rep520
Rack comes in on Friday and I was able to trade some legal services for a loaner barbell, bench, and ~400lbs of weights. Did some floor presses on Sunday and DL yesterday. I'm weak as shite, but it's something. Ready to get back to squats when the rack comes in.
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