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AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
72 posts

re: Daily Strength Check-In
Yes, I love it. Currently on the 4 horseman 12 week template. I feel like it hits everything I'm looking for with conditioning, strength, GPP, not too long in the gym, etc. I'm doing that 4 days per week with rest days after deadlift and squat days. I've changed it a little to add more variety (I'm not competing) - included more kettlebells mainly for assistance/conditioning work and also included some front squats and trap bar deadlifts for variety in the strength work. On the rest days I'll do a low intensity steady state row and some foam rolling/joint mobility stuff just to stay active and keep my routine of waking up early. I usually start the conditioning piece around 0550 and walk back into the house from the garage around 0610. If you're looking for a fun but hard program I can't recommend him enough.


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
72 posts

re: Daily Strength Check-In
Conditioning: 10 min EMOM - 7 calorie ski + 7 push-ups

Built up to 1 rep front squat around 75% then went up for the giant sets.

3 giant sets: 50 ft. lateral walk with mini-band around ankles, front squats, landmine oblique twists, KB swings

Assistance: 3 minutes max back squats (@ 50%) without re-racking the bar, 3 minutes rest, 2 minutes max back squats with re-racking the bar, 2 minutes rest, 1 minute max back squats without re-racking the bar


Buckeye06
Ohio State Fan
Member since Dec 2007
18711 posts

re: Daily Strength Check-In
First week back in didn't go too crazy just trying not to hurt myself

Bench
95X10
135X8
155X6 (3 sets)

DB Presses 3 sets 35s of 12
Close grip bench 3 sets 95 sets of 12

lat raises/front raises/fly circuit

tricep pull downs

Felt pretty good; it is great to be back in

Got my pull day in Monday, today was push, Saturday is legs (will be jelly over the long weekend)



lattin1
LSU Fan
baton rouge
Member since May 2014
78 posts

re: Daily Strength Check-In
Stiff Leg Deadlift (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]

Deadlift
Set 1: 315 lb × 3 [Warm-up]
Set 2: 425 lb × 2
Set 3: 455 lb × 2
Set 4: 495 lb × 2

Pullover (Barbell)
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12

Weighted Pull Up
Set 1: 1 lb × 5
Set 2: 25 lb × 5
Set 3: 25 lb × 5
Set 4: 25 lb × 5
Set 5: 1 lb × 8

Lat Pulldown (Cable)
Set 1: 140 lb × 12
Set 2: 160 lb × 12
Set 3: 160 lb × 12

Nice to be able to deadlift in the gym again. Even though I was fortunate enough to have a decent home gym setup I couldn't load more than 475 lbs. (bumper plates are garbage) so today was fun.


Rep520
Arizona Fan
Member since Mar 2018
9728 posts

re: Daily Strength Check-In
4 giant sets of 45 second tempo box squats with no full extension, sissy squats, reverse hyper and glute ham raises.

2 giant sets of calves, abs, low back and groin.

The 45 seconds of box squats are murdering my quads. Upside, I'm getting an insane quad burn while resting my low back, which has been a little bothersome.


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5412 posts

re: Daily Strength Check-In
Bouncing back

Bench : 170 5x5
Squat: 205 5x5
CG Bench: 105 3x10
Calf raises: 155 3x10
Incline Dumbell Press: 55 3x10


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
72 posts

re: Daily Strength Check-In
Conditioning: 12 min AMRAP - 5 cal ski, 5 cal row, 6 cal ski, 6 cal row, 7 cal ski, 7 cal row....

Built up to 90% 1 rep bench then went back down for giant sets

3 giant sets: incline chest supported DB rows, bench press, mountain climbers, 500m row (tried to improve row time every set)

3 rounds of:
1 min single arm DB rows (30 secs per side)
1 min rest
1 min incline bench press
1 min rest
1 min deficit push-ups
1 min rest


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1449 posts

re: Daily Strength Check-In
Got the garage gym up and running and back on the BBB grind after doing maintenance until I got everything I needed. Feel weak so its frustrating, but I'll get there. Also want to start working on a little more explosiveness so going to program power cleans.

Squats: 187.5x5; 217.5x5, 245x8
Deadlift: 195 5x10
Power Cleans: 115 3x5
Hanging leg raises: 3x8


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5412 posts

re: Daily Strength Check-In
Just doing GZLP right now while I get my strength back.

DL: 325 5x3
OHP 115 4x3 1x5
Bent over barbell row: 135 5x5
Seated OHP 45 3x10
Lat Pulldowns: 130 3x10


Rep520
Arizona Fan
Member since Mar 2018
9728 posts

re: Daily Strength Check-In
EMOM bench singles at 240 for 7 min.

2 giant sets of weighted pushups, rows, side laterals, close grip bench and curl holds.

2 more of skullcrushers, one arm slamball holds and shrugs.

Tabata air bike and then 10 minutes straight of sled dragging to finish.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1449 posts

re: Daily Strength Check-In
Bench: 157.5x5; 185x5; 207.5x10
OHP: 95 5x10
Rows: 115 5x10


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15805 posts

re: Daily Strength Check-In
Monday
OHP 3x5-110/130/145+ (8)
Giant Sets
Incline DB Press 5x10-60
V-Bar Lat Pull Downs 5x10-150
Side KB bends 5x10-75

Tuesday
Squats 3x5-205/240/275+(8)
Giants Sets
Pause Squats 225-5x5
Leg Extension 5x10-135
Leg raises 5x10
Assault Bike 1 minx5

Last two days. Felt good.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1449 posts

re: Daily Strength Check-In
Pull-ups: 5x6
Curls: 45 5x10
Standing skullcrushers: 45 5x10
Planks: 5x1min
Sprints


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
72 posts

re: Daily Strength Check-In
Conditioning:
2 rounds for time - KB suitcase DL, KB bent over rows, KB cleans, front rack KB squats, KB push presses, single arm KB swings (all movements were 5 reps per side) + 250m row sprint.

Built up to 75% 1 rep OHP then went up for giant sets.

3 giant sets: Weighted chin-ups, OHP, 12 ab wheel rollouts, 1 minute heavy prowler push/reverse drag

1 widowmaker set for max reps OHP at 65%.

Assistance:
3 rounds of 20 plate front raises, 20 banded face pulls, 1 minute rest


Yeti_Chaser
Member since Nov 2017
1050 posts

re: Daily Strength Check-In
quote:

widowmaker


For those of you who do squat widowmaker sets, do you get lightheaded in the middle of them? I have to quit after about 12 reps and I'm not sure what to do differently. I'm breathing appropriately and even pausing at the top for 3 additional breaths when I feel it starting to come on. Could this be an iron deficiency?


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
72 posts

re: Daily Strength Check-In
I was going to say what you're already doing with breathing, but if you have that nailed down then I'm not sure. Maybe lighten the weight or cap the number of reps and see if that helps. Might not be the same training effect, but you might not get lightheaded. If you're trying to get a high RPE with higher reps then it might be unavoidable - not sure. Those videos of people passing out at powerlifting meets are nuts though.

Conditioning:
10-8-6-8-10 of pull-ups, dips, DB walking lunges per side

Built up to 90% 1 rep back squat then went back down for giant sets.

3 giant sets: box jumps, back squats, hanging leg raises, burpees

Finisher: Add/drop set of back squats. Added 10 pounds to each set for 5 sets, then went back down 10 pounds each set for 4 sets. 5 reps per set with no rest - only enough to change the weight.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1449 posts

re: Daily Strength Check-In
Deadlift: 207.5x5; 245x5; 275x8
Squats: 167.5 5x10

Felt like shite this morning so skipped abs and accessory...shame on me.


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Rep520
Arizona Fan
Member since Mar 2018
9728 posts

re: Daily Strength Check-In
quote:

For those of you who do squat widowmaker sets, do you get lightheaded in the middle of them? I have to quit after about 12 reps and I'm not sure what to do differently.


I think the only answer is trying to build work capacity. A recommendation would be to try to add a rep every session until you get to 20.

It never hurts to get tested to see if you're deficient in something, but they get called widowmaker sets because they're effing hard.

I'm currently doing safety squat bar squats where I use a 5 second negative, touch the box and come up to 3/4 to keep constant tension. I shoot for 45 seconds.

My 1 rm is over 400, and 205 for that type of squat makes me feel like I'm going to pass out or have my legs collapse.
This post was edited on 5/28 at 10:29 am


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1449 posts

re: Daily Strength Check-In
OHP: 85x5; 97.5x5; 110x8
Bench: 150 5x10
Dips SS chin ups: 4x10; 4x6


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
72 posts

re: Daily Strength Check-In
Conditioning: 15, 10, 5 reps of KB dimel deadlifts, pull-ups, medium height box jumps

Built up to 1 rep at 75% of trap bar deadlift then went up for giant sets

3 giant sets of: higher box jumps, trap bar deadlift, 00:30 side plank each side, 250m ski sprint

Assistance: 20, 15, 10 reps (not for time) of seated good mornings, banded hamstring curls, barbell rows


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