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Started By
Message
2
Posted on 4/23/20 at 10:07 pm to HoldThatTiger2511
Lifted upper/lower tues/wed, just didn't post.
Today, did 3 count bench paused doubles up to 235.
Then 3 giant sets of close grip bench, weighted pushups, rows, side laterals and curls.
Did two 30 second holds with my 300 lb sandbag. Then tabata upper body air bike to finish.
Today, did 3 count bench paused doubles up to 235.
Then 3 giant sets of close grip bench, weighted pushups, rows, side laterals and curls.
Did two 30 second holds with my 300 lb sandbag. Then tabata upper body air bike to finish.
Posted on 4/23/20 at 10:34 pm to Rep520
Ab Wheel
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Bench Press (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 6 [Warm-up]
Set 3: 225 lb × 6 [Warm-up]
Reverse Banded Bench Press
Set 1: 275 lb × 5
Set 2: 315 lb × 3
Set 3: 335 lb × 2
Set 4: 355 lb × 2
Set 5: 365 lb × 1
Set 6: 375 lb × 1
Set 7: 385 lb × 1
Rear Lateral Raise
Set 1: 70 lb × 21
Set 2: 70 lb × 19
Set 3: 70 lb × 17
Set 4: 70 lb × 17
Incline DB Press
Set 1: 205 lb × 9
Set 2: 205 lb × 9
Set 3: 205 lb × 9
Decided to switch things ups and do some reverse-banded bench. Probably going to do this for the next two weeks and then I'll switch back. Today I was just finding my 1RM. Could've probably gotten 395 lbs. but wasn't willing to risk getting pinned to find out.
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Bench Press (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 6 [Warm-up]
Set 3: 225 lb × 6 [Warm-up]
Reverse Banded Bench Press
Set 1: 275 lb × 5
Set 2: 315 lb × 3
Set 3: 335 lb × 2
Set 4: 355 lb × 2
Set 5: 365 lb × 1
Set 6: 375 lb × 1
Set 7: 385 lb × 1
Rear Lateral Raise
Set 1: 70 lb × 21
Set 2: 70 lb × 19
Set 3: 70 lb × 17
Set 4: 70 lb × 17
Incline DB Press
Set 1: 205 lb × 9
Set 2: 205 lb × 9
Set 3: 205 lb × 9
Decided to switch things ups and do some reverse-banded bench. Probably going to do this for the next two weeks and then I'll switch back. Today I was just finding my 1RM. Could've probably gotten 395 lbs. but wasn't willing to risk getting pinned to find out.
Posted on 4/24/20 at 1:08 pm to HoldThatTiger2511
Chest Day
I'm on a 10 day cycle: a specific body part every 10 days.
Incline Bench: 205x5, 215x5, 225x5, 205x6
SA Flat DB: 75x10x3
Inline DB Pullovers: 75x10x3
Incline DB Flys: 50x8x3
My adjustable DBs are tapped out at 75lbs (only 1), but that is better than most.
I'm on a 10 day cycle: a specific body part every 10 days.
Incline Bench: 205x5, 215x5, 225x5, 205x6
SA Flat DB: 75x10x3
Inline DB Pullovers: 75x10x3
Incline DB Flys: 50x8x3
My adjustable DBs are tapped out at 75lbs (only 1), but that is better than most.
Posted on 4/24/20 at 1:39 pm to LSUAlum2001
Figured I'd jump into the strength thread. First post here. My training history includes about 3.5 years at a local CrossFit gym until I made the jump to my garage gym about 9 months ago - so glad that I invested in home equipment over the past few years. I love reading everyone's different training styles and have incorporated several of the concepts I've read about in here. So, I figured I would share what I'm doing.
Right now I'm finishing up week 2 of 12 of Brian Alsruhe's 4 Horseman program.
Yesterday was brutal squat day:
Conditioning - alternating 10 min EMOM of 12 calorie row and 10 burpees
Build - Built up to 75% 1 rep back squat
Giant sets - Miniband lateral shuffle, back squat, hanging windshield wipers, kettlebell swings
Assistance finisher - 3 min max back squats @ 50%, 3 min rest, 2 min max back squats, 2 mins rest, 1 min max back squats
Right now I'm finishing up week 2 of 12 of Brian Alsruhe's 4 Horseman program.
Yesterday was brutal squat day:
Conditioning - alternating 10 min EMOM of 12 calorie row and 10 burpees
Build - Built up to 75% 1 rep back squat
Giant sets - Miniband lateral shuffle, back squat, hanging windshield wipers, kettlebell swings
Assistance finisher - 3 min max back squats @ 50%, 3 min rest, 2 min max back squats, 2 mins rest, 1 min max back squats
Posted on 4/24/20 at 10:40 pm to AyyyBaw
quote:
Brian Alsruhe's 4 Horseman program.
Big fan of Alsruhe.
Got more aggressive then I wanted. 3 sets of 365x3 Romanian Deadlift.
3 giant sets of reverse lunges, 200 LB sandbag squats, Sissy squats and glute bridges.
Neck and calf work, then tabata air bike to finish.
Posted on 4/27/20 at 4:05 pm to Rep520
4 Horseman week 3/12 - Light deadlift day.
Conditioning: 10 min AMRAP - 150 ft plate pinch farmers walk + 3 box jumps
1 min: 2 DL @ 60%
2 min: 4 DL
3 min: 6 DL and so on until you can’t keep up.
10 min EMOM - 3 front squats @ 65% + 10 goblet squats (light)
Assistance finisher: 5 rounds total - 30s bent over rows, 30s rest, 30s good mornings, 30s toes to bar, 30s rest
Conditioning: 10 min AMRAP - 150 ft plate pinch farmers walk + 3 box jumps
1 min: 2 DL @ 60%
2 min: 4 DL
3 min: 6 DL and so on until you can’t keep up.
10 min EMOM - 3 front squats @ 65% + 10 goblet squats (light)
Assistance finisher: 5 rounds total - 30s bent over rows, 30s rest, 30s good mornings, 30s toes to bar, 30s rest
Posted on 4/28/20 at 9:06 pm to AyyyBaw
Wave 2 started this week. New rotation of accessory lifts. Here’s what I’ve done so far:
Monday
OHP 3x5 105/125/140+(9)
Giant Sets
Axle Pin Press 5x5-135
Lat Pull Downs 5x10-140
10 BW squats, 2 grinders x 5
Weighted side bends 5x10-45
Tuesday
Squats 3x5 205/235/265+(10)
Giant Sets
Front Squats 5x10-135
Box Step Ups 5x10-95
Box Jump Ups 5x10
Dragon Flags 5x10
Tomorrow will be a mobility and conditioning session.
Monday
OHP 3x5 105/125/140+(9)
Giant Sets
Axle Pin Press 5x5-135
Lat Pull Downs 5x10-140
10 BW squats, 2 grinders x 5
Weighted side bends 5x10-45
Tuesday
Squats 3x5 205/235/265+(10)
Giant Sets
Front Squats 5x10-135
Box Step Ups 5x10-95
Box Jump Ups 5x10
Dragon Flags 5x10
Tomorrow will be a mobility and conditioning session.
Posted on 4/28/20 at 9:11 pm to DeafJam73
Still consistently working, just slacking on posting. Upper last night.
5 EMOM SSB Squat singles at 94%.
3 giant sets of Sissy Squat, Hatfield squats, Reverse Hyper, glute ham raise and sandbag box squat.
2 giant sets of calf, ab and copenhagens. Tabata air bike to finish.
5 EMOM SSB Squat singles at 94%.
3 giant sets of Sissy Squat, Hatfield squats, Reverse Hyper, glute ham raise and sandbag box squat.
2 giant sets of calf, ab and copenhagens. Tabata air bike to finish.
Posted on 4/30/20 at 5:35 pm to JamesLang
Found an olympic bench, barbell, and some plates yesterday.
Pre-quarantine bench press I was pushing 300x8
Today I got 255 x 8 for 3 sets. Probably could have done 260-265 for 8 if I had a spot. Not bad I guess for having to make do with 55 pound dumbbells over the last month
Pre-quarantine bench press I was pushing 300x8
Today I got 255 x 8 for 3 sets. Probably could have done 260-265 for 8 if I had a spot. Not bad I guess for having to make do with 55 pound dumbbells over the last month
Posted on 4/30/20 at 9:48 pm to WaydownSouth
Big day for me. First day with my ripcord deadlift platform since I blew my rib in November. No pain, all gains.
4 giant sets of 315x5 accentuated negative romanian deads, 245x5 SSB squats, 200 LBx3 sandbag squats and sissy squats.
2 giant sets of front rack yoke walks, calves and groin work. Tabata sled dragging to finish.
4 giant sets of 315x5 accentuated negative romanian deads, 245x5 SSB squats, 200 LBx3 sandbag squats and sissy squats.
2 giant sets of front rack yoke walks, calves and groin work. Tabata sled dragging to finish.
Posted on 4/30/20 at 10:32 pm to Rep520
Bench 3x5-180/205/230+(10)
Giant Sets
Axle Floor Press 5x10-185
Pendaly Rows 5x10-155
10 KB swings, 10 burpees x 5
90 lb crunches 5x10
Today was a good day. Felt strong.
Giant Sets
Axle Floor Press 5x10-185
Pendaly Rows 5x10-155
10 KB swings, 10 burpees x 5
90 lb crunches 5x10
Today was a good day. Felt strong.
Posted on 5/1/20 at 1:43 pm to DeafJam73
365 X 1 raw bench this morning
425 deadlift
225 axel press
425 deadlift
225 axel press
Posted on 5/1/20 at 2:39 pm to Brazos
quote:
225 axel press
From the floor? Damn.
Even if from the rack, still strong stuff.
Posted on 5/1/20 at 3:16 pm to Rep520
Yes from the floor. Shoulders are one of my strong points and plus my hands are big enough to grip the axel bar properly so that helps.
Posted on 5/3/20 at 2:50 pm to Brazos
Haven't posted in a while.
I'm terrified (also, cannot freaking wait) of getting back in a real gym.
I've got some crap stuff at home to try to maintain aesthetics with volume, and access to someone else's 'ok' home gym which I make it out to ~2-3 times a week. It's got a smith machine, up to 60 lb dumbbell, leg curl/extension, cables.
Was at ~161 lb pre-quarantine. Down to 150.5lb as of yesterday weigh-in. My physique is pretty impressive atm (think I'm around 10% body fat) but I'm certainly not going for that right now. Was thinking about doing an NPC physique comp in July but now worried I'm too far behind in mass.
Anyhow, very curious to test my core lifts once I have access again and see where I'm at with this weight. Hopefully only a couple more weeks til I'm back to the grind.
Anybody else got ridiculous weight loss right now?
I'm terrified (also, cannot freaking wait) of getting back in a real gym.
I've got some crap stuff at home to try to maintain aesthetics with volume, and access to someone else's 'ok' home gym which I make it out to ~2-3 times a week. It's got a smith machine, up to 60 lb dumbbell, leg curl/extension, cables.
Was at ~161 lb pre-quarantine. Down to 150.5lb as of yesterday weigh-in. My physique is pretty impressive atm (think I'm around 10% body fat) but I'm certainly not going for that right now. Was thinking about doing an NPC physique comp in July but now worried I'm too far behind in mass.
Anyhow, very curious to test my core lifts once I have access again and see where I'm at with this weight. Hopefully only a couple more weeks til I'm back to the grind.
Anybody else got ridiculous weight loss right now?
Posted on 5/3/20 at 3:04 pm to Fe_Mike
Not ridiculous, but I’m down about 8 lbs of mostly muscle unfortunately.
Posted on 5/4/20 at 8:40 pm to WaydownSouth
WEEK FOUR
Barbell Bench 3 @ 240 4 @ 210 6 @ 190 6 @ 190 6 @ 190 (90s b/t sets)
DB Incline Press 5 @ 60 7 @ 60 7 @ 60 9 @ 60 (75s b/t sets)
DB Incline Fly 8 @ 35 8 @ 35 10 @ 30 12 @ 30 EASY (75s b/t sets)
DB Pull-over 8 @ 70 8 @ 70 10 @ 70 (60s b/t sets)
Decline Close Grip Decline Press 8 @ 120 8 @ 120 8 @ 100 10 @ 95 (60s b/t sets)
Triceps Bar Extensions 10 @ 70 10 @ 70 12 @ 60 12 @ 60 (60s b/t sets)
Dips 29 20 12 (90s b/t sets)
Barbell Bench 3 @ 240 4 @ 210 6 @ 190 6 @ 190 6 @ 190 (90s b/t sets)
DB Incline Press 5 @ 60 7 @ 60 7 @ 60 9 @ 60 (75s b/t sets)
DB Incline Fly 8 @ 35 8 @ 35 10 @ 30 12 @ 30 EASY (75s b/t sets)
DB Pull-over 8 @ 70 8 @ 70 10 @ 70 (60s b/t sets)
Decline Close Grip Decline Press 8 @ 120 8 @ 120 8 @ 100 10 @ 95 (60s b/t sets)
Triceps Bar Extensions 10 @ 70 10 @ 70 12 @ 60 12 @ 60 (60s b/t sets)
Dips 29 20 12 (90s b/t sets)
This post was edited on 5/4/20 at 8:44 pm
Posted on 5/4/20 at 10:23 pm to AyyyBaw
quote:
Brian Alsruhe's
I am a huge fan of his. Very interested in hearing how you like 4 horseman as you go along.
I have been lacking in posting, but start a version of LCI this week. I am incorporating Brian's version of giant sets as the circuits. I'm gonna try and start posting more.
Posted on 5/4/20 at 11:01 pm to lsu777
Still working more than posting.
EMOM SSB squats at 96% x5. I'm pretty sure I'll be able to set a new PR soon.
3 giant sets of box squat, glute ham raises, reverse hyper, sissy squat and sandbag squat.
Calf and neck work, sled dragging tabata to finish.
EMOM SSB squats at 96% x5. I'm pretty sure I'll be able to set a new PR soon.
3 giant sets of box squat, glute ham raises, reverse hyper, sissy squat and sandbag squat.
Calf and neck work, sled dragging tabata to finish.
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