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re: Daily Strength Check-In
Posted on 5/12/20 at 9:51 pm to Rep520
Posted on 5/12/20 at 9:51 pm to Rep520
EMOM bench with 240x1 for 7 min.
3 giant sets of weighted pushups, band face pulls, rows, side laterals, JM presses and curls.
2 giant sets of Farmers Holds (working my way back up post injury, 160 a hand felt heavy), 250 LB sandbag cleans and band shrugs.
Tabata upper air bike to finish.
3 giant sets of weighted pushups, band face pulls, rows, side laterals, JM presses and curls.
2 giant sets of Farmers Holds (working my way back up post injury, 160 a hand felt heavy), 250 LB sandbag cleans and band shrugs.
Tabata upper air bike to finish.
1
Posted on 5/13/20 at 8:51 am to Rep520
Conditioning: 20-15-10 KB sumo DL high pulls and lateral burpees over KB
Built up to 85% 1 rep OHP then scaled back down for giant sets
3 giant sets of wide grip pull-ups, OHP, 00:30 dead bugs, 1 min walking heavy prowler push/reverse drag
20-15-10/300 ft.-200 ft.-100 ft.
Eye level pin presses
Lying rear delt flyes
Crucifix walk
Built up to 85% 1 rep OHP then scaled back down for giant sets
3 giant sets of wide grip pull-ups, OHP, 00:30 dead bugs, 1 min walking heavy prowler push/reverse drag
20-15-10/300 ft.-200 ft.-100 ft.
Eye level pin presses
Lying rear delt flyes
Crucifix walk
Posted on 5/13/20 at 5:49 pm to AyyyBaw
Squats 5/3/1-235/265/300(5)
Giant Sets
Front Squats 5x10-175
Box Step Ups 5x10-135
Leg lifts 5x10
Concept 2-1min x 5
Also went to the doc today. Pressure was 128/78. Heart rate was 54 bpm. Besides needing to shed some more body fat, I’m healthy. Getting lab work done later this week.
Giant Sets
Front Squats 5x10-175
Box Step Ups 5x10-135
Leg lifts 5x10
Concept 2-1min x 5
Also went to the doc today. Pressure was 128/78. Heart rate was 54 bpm. Besides needing to shed some more body fat, I’m healthy. Getting lab work done later this week.
Posted on 5/13/20 at 9:19 pm to DeafJam73
Emom SSB squats at 97% x 5.
My back has been dicey, so 3 giant sets of belt squats, sissy squats, hip thrusts and gliding leg curls.
2 giant sets of calves, neck and groin work. Tabata air bike to finish.
My back has been dicey, so 3 giant sets of belt squats, sissy squats, hip thrusts and gliding leg curls.
2 giant sets of calves, neck and groin work. Tabata air bike to finish.
Posted on 5/14/20 at 7:25 am to Rep520
Bench 5/3/1-205/230/255+(4)
Giant Sets
Axle Floor Press 5x10-225
Pendaly Rows 5x10-195
Assault Bike 1 min x 5
90 lb crunches 5x10
I’m hungry.
Giant Sets
Axle Floor Press 5x10-225
Pendaly Rows 5x10-195
Assault Bike 1 min x 5
90 lb crunches 5x10
I’m hungry.
Posted on 5/14/20 at 10:12 am to DeafJam73
Sandbag carry shuttles x5 rounds: walk 30 ft. then return to start, walk 40 ft. then return to start, walk 50 ft. then return to start. One minute rest between rounds.
Built up to 80% back squat then went back down for giant sets.
3 giants sets of box jumps, back squats, weighted plank, 12 calorie row (tried to improve the row time each round)
5-4-3-2-3-4-5
tempo back squats (4440)
DB steps up (each leg)
00:30 wall sit
The tempo squats were absolutely brutal. I was very humbled by light weights on that last part. I downloaded a simple metronome app to keep my tempo consistent and that worked very good.
Built up to 80% back squat then went back down for giant sets.
3 giants sets of box jumps, back squats, weighted plank, 12 calorie row (tried to improve the row time each round)
5-4-3-2-3-4-5
tempo back squats (4440)
DB steps up (each leg)
00:30 wall sit
The tempo squats were absolutely brutal. I was very humbled by light weights on that last part. I downloaded a simple metronome app to keep my tempo consistent and that worked very good.
Posted on 5/15/20 at 7:22 pm to AyyyBaw
Well that workout was very humbling. I’m not posting numbers lol, but damn it feels good to be back under the bar.
Posted on 5/15/20 at 7:27 pm to Bonkers119
It'll come back. It's not where you're at, it's where you're headed.
Posted on 5/15/20 at 9:26 pm to Rep520
Resting my low back.
3 giant sets of 45 second tempo belt squats, 45 second sissy squats, hip thrusts, gliding leg curls and light ab/low back work.
2 giant sets of neck and calf work. Finished with a 10 min walk with K Bands.
3 giant sets of 45 second tempo belt squats, 45 second sissy squats, hip thrusts, gliding leg curls and light ab/low back work.
2 giant sets of neck and calf work. Finished with a 10 min walk with K Bands.
Posted on 5/15/20 at 9:40 pm to Rep520
5/3/1 Back Squats (week 2)
Tempo banded box squats 3x10, 1x6 0-3-0-3
Pause Pullups (3 second hold) 3x5
Hex Bar Shrugs 3x20
TRX Curls
TRX Tricep Extensions
Tempo banded box squats 3x10, 1x6 0-3-0-3
Pause Pullups (3 second hold) 3x5
Hex Bar Shrugs 3x20
TRX Curls
TRX Tricep Extensions
This post was edited on 5/16/20 at 6:17 pm
Posted on 5/16/20 at 2:27 pm to GeorgeTheGreek
Conditioning: 10 rounds - 20 sec ring rows, 10 sec push-ups
Rest 1 minute
10 rounds - 20 sec hollow hold, 10 sec jumping squats
Built up to 1 rep bench press around 75% then increased weight on each giant set
3 giant sets: bent over rows, bench press, KB halos, 35 double unders
1 widowmaker set of bench press at 65%
10-1 Pendlay rows
1-10 Floor presses
Rest 1 minute
10 rounds - 20 sec hollow hold, 10 sec jumping squats
Built up to 1 rep bench press around 75% then increased weight on each giant set
3 giant sets: bent over rows, bench press, KB halos, 35 double unders
1 widowmaker set of bench press at 65%
10-1 Pendlay rows
1-10 Floor presses
Posted on 5/16/20 at 2:32 pm to AyyyBaw
Deads 5/3/1-265/300/335(4)
Giant Sets
Rack Pulls 5x5-355
Reverse Hypers 5x10-225
Assault Bike 1 min x5
Dragon Flags 5x10
Felt strong. I could’ve pushed on the AMRAP of 335, but I didn’t see the point. Doing the required reps four times over is good work in my book.
Giant Sets
Rack Pulls 5x5-355
Reverse Hypers 5x10-225
Assault Bike 1 min x5
Dragon Flags 5x10
Felt strong. I could’ve pushed on the AMRAP of 335, but I didn’t see the point. Doing the required reps four times over is good work in my book.
Posted on 5/17/20 at 9:02 pm to DeafJam73
Finished a long 5x3 at 80-85%ish of my 1RMs.
Last sets:
305 Squat
255 Bench
350 Deadlift
175 Strict Press
+100lbs on Tricep Dips
+35lbs on Weighted Pullups
I start around my 1RMs guesses and climb to a tough 3 rep set.
Tweaked the back of my left shoulder on the dips. No pain in any shoulder position, just tightness.
Last sets:
305 Squat
255 Bench
350 Deadlift
175 Strict Press
+100lbs on Tricep Dips
+35lbs on Weighted Pullups
I start around my 1RMs guesses and climb to a tough 3 rep set.
Tweaked the back of my left shoulder on the dips. No pain in any shoulder position, just tightness.
Posted on 5/18/20 at 8:02 am to LSUAlum2001
10 min AMRAP - 100 ft. farmer's walks
Built up to 85% deadlift for 1 rep, then went back down for giant sets.
3 giant sets: 00:20 KBS, deadlift, dragon flags, 5 burpee box jump overs
5 rounds: 6 snatch grip deadlifts, 10 snatch grip power shrugs, 00:30 snatch grip hold, 1 min rest
The snatch grip holds were the worst part of the assistance work after the deadlifts and shrugs had already fatigued my hook grip and upper back. Very fun one this morning.
Built up to 85% deadlift for 1 rep, then went back down for giant sets.
3 giant sets: 00:20 KBS, deadlift, dragon flags, 5 burpee box jump overs
5 rounds: 6 snatch grip deadlifts, 10 snatch grip power shrugs, 00:30 snatch grip hold, 1 min rest
The snatch grip holds were the worst part of the assistance work after the deadlifts and shrugs had already fatigued my hook grip and upper back. Very fun one this morning.
Posted on 5/18/20 at 8:09 am to AyyyBaw
I squatted 285 lbs 3 times yesterday. I was pretty damn pleased. Probably could have gone a little heavier if I had someone spotting. I'll take it though.
Posted on 5/18/20 at 9:14 am to tke_swamprat
Get you some safety bars.
I bench and squat alone most of the time.
I bench and squat alone most of the time.
Posted on 5/18/20 at 9:39 am to LSUAlum2001
So I hit the bodyweight goals yesterday
Ring chinups- 25 total reps
Ring puships- 75 reps
Lunges- 200 reps
Strict hanging leg raises- 50 reps
I started lower on these than I expected but the accumulated fatigue was more than expected. Gonna add one rep a day for 100 days.
Also lifted
DB shoulder press- rpt
Ring pushups-rpt
DB lateral raises- 3 sets until failure
Simulated rope climbs-2 sets
Overhead tricep extension with KB and a band-3 sets of 10 using an exaggeration on the stretch with a pause.
The daily bodyweight lifts are going to be hard to fit in, but I will make it happen.
Ring chinups- 25 total reps
Ring puships- 75 reps
Lunges- 200 reps
Strict hanging leg raises- 50 reps
I started lower on these than I expected but the accumulated fatigue was more than expected. Gonna add one rep a day for 100 days.
Also lifted
DB shoulder press- rpt
Ring pushups-rpt
DB lateral raises- 3 sets until failure
Simulated rope climbs-2 sets
Overhead tricep extension with KB and a band-3 sets of 10 using an exaggeration on the stretch with a pause.
The daily bodyweight lifts are going to be hard to fit in, but I will make it happen.
Posted on 5/19/20 at 9:22 pm to lsu777
Deloading. Upper yesterday.
Lower today. 4 giant sets of 45 second tempo box squats, sissy squats, sled drags and glute ham raises.
2 giant sets of ab wheel, calves and suitcase carries.
Tabata air bike to finish.
I decided to do tempo squats with a 5 second negative and never rising above 3/4 to keep constant tension on the quad. I think I effed up. I can barely stand. Not exactly a deload.
Lower today. 4 giant sets of 45 second tempo box squats, sissy squats, sled drags and glute ham raises.
2 giant sets of ab wheel, calves and suitcase carries.
Tabata air bike to finish.
I decided to do tempo squats with a 5 second negative and never rising above 3/4 to keep constant tension on the quad. I think I effed up. I can barely stand. Not exactly a deload.
Posted on 5/20/20 at 9:55 am to Rep520
Conditioning: 10 min EMOM - 3 sandbag over shoulders + plank the remaining time of that minute.
Built up to 75% 1 rep OHP then went back down for giant sets
3 giant sets: weighted pull-ups, OHP, handing windshield wipers, 200 ft. sandbag carry
2 rounds - 40 sec work, 20 sec rest
Arnold presses
Lateral raises
Banded face pulls
Neutral grip DB bench press
I have a skierg being delivered today and I'm pumped. I have used those before when I was going to a Crossfit gym and fell in love with the thing. Don't get me wrong, an airbike is brutal, but the skierg will also get you in the pain cave really fast too if you push it. Anyways, should be a good option in conjunction with the rower. Open the hips on the rower, close the hips on the ski.
Built up to 75% 1 rep OHP then went back down for giant sets
3 giant sets: weighted pull-ups, OHP, handing windshield wipers, 200 ft. sandbag carry
2 rounds - 40 sec work, 20 sec rest
Arnold presses
Lateral raises
Banded face pulls
Neutral grip DB bench press
I have a skierg being delivered today and I'm pumped. I have used those before when I was going to a Crossfit gym and fell in love with the thing. Don't get me wrong, an airbike is brutal, but the skierg will also get you in the pain cave really fast too if you push it. Anyways, should be a good option in conjunction with the rower. Open the hips on the rower, close the hips on the ski.
Posted on 5/20/20 at 10:12 am to AyyyBaw
You're doing Brian Alsruhe's program, right? Love that guy.
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