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re: Daily Strength Check-In
Posted on 6/1/20 at 11:32 am to AyyyBaw
Posted on 6/1/20 at 11:32 am to AyyyBaw
first day back and man did i lose strength...for reference, i was doing 275 1x6 on my last set of bench:
Bench BB: 135 1x15, 185 1x12, 225 2x6
incline DB: 50 4x10
seated incline plated loaded: 225 4x10
seated butterfly machine: 165 4x12
rope pull downs
reverse grip cable singles
Dip machine
Seated extensions
incline EZ bar extensions
Bench BB: 135 1x15, 185 1x12, 225 2x6
incline DB: 50 4x10
seated incline plated loaded: 225 4x10
seated butterfly machine: 165 4x12
rope pull downs
reverse grip cable singles
Dip machine
Seated extensions
incline EZ bar extensions
This post was edited on 6/2/20 at 2:59 pm
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Posted on 6/1/20 at 11:33 am to AyyyBaw
Squat: 202.5x3; 230x3; 260x6
RDL: 135 5x10
Power clean: 135 3x5
Tuesday:
Bench: 172.5x3; 197.5x3; 222.5x8
OHP: 95 5x10
BB Row: 125 5x10
RDL: 135 5x10
Power clean: 135 3x5
Tuesday:
Bench: 172.5x3; 197.5x3; 222.5x8
OHP: 95 5x10
BB Row: 125 5x10
This post was edited on 6/2/20 at 7:39 am
Posted on 6/2/20 at 1:02 pm to Dixie Normus
Last night, EMOM bench singles with 240.
Then 3 giant sets of bench, JM Press, side laterals, rows, curls and face pulls.
2 sets of sandbag cleans with a 30 sec hold on the last one. Tabata upper body air bike to finish.
Then 3 giant sets of bench, JM Press, side laterals, rows, curls and face pulls.
2 sets of sandbag cleans with a 30 sec hold on the last one. Tabata upper body air bike to finish.
Posted on 6/2/20 at 8:03 pm to Rep520
Feeling better
BP: 185 5x3
Squat: 245 5x3
CG bench: 115 3x10
Calf Raises: 195 3x8
Incline Dumbell bench: 55 3x10
BP: 185 5x3
Squat: 245 5x3
CG bench: 115 3x10
Calf Raises: 195 3x8
Incline Dumbell bench: 55 3x10
Posted on 6/2/20 at 8:54 pm to Bonkers119
Still doing 30-45 second tempo squats to a box with only 3/4 extension at the top for constant tension. 5 second negatives are brutal, but I worked up to a top set with 220.
4 giant sets of those squats, sissy squats and heavy sled drags.
2 giant sets of calves, groin, abs and 200 LB sandbag sumo squat.
Tabata air bike to finish.
4 giant sets of those squats, sissy squats and heavy sled drags.
2 giant sets of calves, groin, abs and 200 LB sandbag sumo squat.
Tabata air bike to finish.
Posted on 6/3/20 at 9:12 am to Rep520
Conditioning: 12 min AMRAP deck of cards with ring rows, push-ups, dips, and reverse lunges per leg.
Built up to 90% OHP then went back down for giant sets.
3 giant sets of single arm DB rows, OHP, hanging windshield wipers, 1 min sandbag hold
Assistance for 3 rounds: max close grip push-ups on DBs, 4 repping DB waiters walks (5 DB push presses then walk 10 feet with DBs locked out overhead), 1 min plank as rest
Built up to 90% OHP then went back down for giant sets.
3 giant sets of single arm DB rows, OHP, hanging windshield wipers, 1 min sandbag hold
Assistance for 3 rounds: max close grip push-ups on DBs, 4 repping DB waiters walks (5 DB push presses then walk 10 feet with DBs locked out overhead), 1 min plank as rest
Posted on 6/4/20 at 9:09 am to AyyyBaw
Deadlift: 225x3; 260x3; 290x8
Squat: 170 5x10
fricked around and too long so didn’t do an accessory lift. I gotta get my pacing right now that I’m going back to work. Keep cutting workouts short because I had all the time in the world during quarantine.
Squat: 170 5x10
fricked around and too long so didn’t do an accessory lift. I gotta get my pacing right now that I’m going back to work. Keep cutting workouts short because I had all the time in the world during quarantine.
Posted on 6/4/20 at 9:55 am to Dixie Normus
Conditioning: 10 min EMOM of 3 burpees + 15 kettlebell swings
Built up to 85% front squat the went back down for giant sets.
3 giant sets: Light weight DB explosive step-ups, Front squats, Ab wheel roll-outs, 200 ft. sandbag carry
Assistance: 8 min AMRAP of walking lunges with a weighted vest. Just picked a nice steady pace and ended up with 153 reps. Nice finisher for muscular endurance and aerobic cardio.
Built up to 85% front squat the went back down for giant sets.
3 giant sets: Light weight DB explosive step-ups, Front squats, Ab wheel roll-outs, 200 ft. sandbag carry
Assistance: 8 min AMRAP of walking lunges with a weighted vest. Just picked a nice steady pace and ended up with 153 reps. Nice finisher for muscular endurance and aerobic cardio.
Posted on 6/4/20 at 9:06 pm to AyyyBaw
God I hate this hypertrophy block. Squats made me barf snd can hardly stand up now.
4 giant sets of 45 sec SSB squats to box with 5 sec negatives and 3/4 extension, sissy squats, reverse hyper and glute ham raises.
Puked, finished.
4 giant sets of 45 sec SSB squats to box with 5 sec negatives and 3/4 extension, sissy squats, reverse hyper and glute ham raises.
Puked, finished.
Posted on 6/8/20 at 9:18 am to Rep520
Conditioning: 10 min alternating EMOM of DB hold and KB goblet squats
Built up to 95% 1 rep trap bar deadlift then went back down for giant sets. This was the heaviest I’ve lifted since starting this program and it felt really good. Today was day 1 of wave 2 (of 3 total). Each wave is a 4 week block.
3 giants sets of KB swings, trap bar deadlifts, hanging leg raises, burpees
Assistance: 5 rounds of 30s KB RDLs, 30s DB reverse lunges, 30s burpee box jump overs, 30s rest
Built up to 95% 1 rep trap bar deadlift then went back down for giant sets. This was the heaviest I’ve lifted since starting this program and it felt really good. Today was day 1 of wave 2 (of 3 total). Each wave is a 4 week block.
3 giants sets of KB swings, trap bar deadlifts, hanging leg raises, burpees
Assistance: 5 rounds of 30s KB RDLs, 30s DB reverse lunges, 30s burpee box jump overs, 30s rest
Posted on 6/8/20 at 10:04 am to AyyyBaw
Friday:
OHP: 90x3; 105x3; 117.5x7
Bench: 150 5x10
Pull-ups SS dips: 5x5; 5x10
This AM:
Squat: 217.5x5; 245x3; 275x4
RDL: 140 5x10
Power clean: 140 3x5
OHP: 90x3; 105x3; 117.5x7
Bench: 150 5x10
Pull-ups SS dips: 5x5; 5x10
This AM:
Squat: 217.5x5; 245x3; 275x4
RDL: 140 5x10
Power clean: 140 3x5
Posted on 6/8/20 at 7:32 pm to Dixie Normus
Bench is coming back, also helps that I’m benching 3x a week...
BP 190 5x3
Squat: 225 5x5
CG BP: 135 3x8
Calf raises: 185 3x10
Incline DB Press: 55 3x10
BP 190 5x3
Squat: 225 5x5
CG BP: 135 3x8
Calf raises: 185 3x10
Incline DB Press: 55 3x10
Posted on 6/8/20 at 9:37 pm to Bonkers119
More 45 sec SSB squats to a box with 5 sec negatives and 3/4 extension at the top. Shaky legs and only borderline puke this time.
4 giant sets of those squats with 210, sissy squats, hip thrusts and glute ham raises.
2 giant sets of calves, abs and groin.
Sled drags and tabata air bike to finish.
4 giant sets of those squats with 210, sissy squats, hip thrusts and glute ham raises.
2 giant sets of calves, abs and groin.
Sled drags and tabata air bike to finish.
Posted on 6/10/20 at 10:22 pm to Rep520
Just strongman tonight.
Still building back up with farmers holds. 220 lb per hand for 2 sets. 2 sets of 200 LB sandbag cleans.
All that supersetted with neck and trap work.
Still building back up with farmers holds. 220 lb per hand for 2 sets. 2 sets of 200 LB sandbag cleans.
All that supersetted with neck and trap work.
Posted on 6/11/20 at 8:47 am to Rep520
Conditioning: 5 sandbag carry shuttles with 1 minute rest between rounds
Built up to 85% 1 rep front squat then went back down for giant sets.
3 giant sets: box jumps, front squats, weighted planks, 12 calorie row sprint
Assistance: 5-4-3-2-1 of tempo back squats (4440), DB box steps up per leg, 45 second wall sit
Built up to 85% 1 rep front squat then went back down for giant sets.
3 giant sets: box jumps, front squats, weighted planks, 12 calorie row sprint
Assistance: 5-4-3-2-1 of tempo back squats (4440), DB box steps up per leg, 45 second wall sit
Posted on 6/12/20 at 9:45 am to AyyyBaw
GreySkull bench press session 2
Monday 155 lbs, 2x5 & 3x10
Today 157.5 lbs, 2x5 & 3x10 (got a little help on the 11th rep).
It’s working!!
Monday 155 lbs, 2x5 & 3x10
Today 157.5 lbs, 2x5 & 3x10 (got a little help on the 11th rep).
It’s working!!
Posted on 6/12/20 at 9:52 pm to bayoubengals88
2 giant sets of 75x8 DB Incline Bench, Rope Rows, Z Press, close grip weighted pushups and curls.
2 more giant sets of 75x8 DB bench, rope rows, upright rows, close grip weighted pushups and curls.
2 more giant sets of shrugs, KB Towel holds and chest flys.
Tabata air bikes to finish. Our mountains have been on fire all week, but it's finally moved away.
2 more giant sets of 75x8 DB bench, rope rows, upright rows, close grip weighted pushups and curls.
2 more giant sets of shrugs, KB Towel holds and chest flys.
Tabata air bikes to finish. Our mountains have been on fire all week, but it's finally moved away.
Posted on 6/15/20 at 10:22 am to Rep520
I have been lifting, just not posting. This week is supposed to be a deload week, but I’m feeling great. I‘M going to max out this week to see where I stand and recalibrate my program. I’m also going to adjust my program to include cleans and jerks. I really miss the oly lifts I used to do. I’m also going to adjust my accessory lifts to focus more on strength than volume. I’m getting to a point where 5x10 are getting too heavy. I feel like I have a solid base.
Posted on 6/16/20 at 8:14 am to DeafJam73
Conditioning: Max runs of 100ft. farmer's walks in 10 minutes
Built up to 90% 1 rep trap bar deadlift, then went back down for giant sets
3 giant sets of 20 seconds kettlebell swings, trap bar deadlift, dragon flags, burpee box jump overs
Finisher: 5 rounds with 90 seconds rest after each round - 6 snatch grip deadlifts, 10 snatch grip power shrugs, 30 seconds snatch grip hold
Built up to 90% 1 rep trap bar deadlift, then went back down for giant sets
3 giant sets of 20 seconds kettlebell swings, trap bar deadlift, dragon flags, burpee box jump overs
Finisher: 5 rounds with 90 seconds rest after each round - 6 snatch grip deadlifts, 10 snatch grip power shrugs, 30 seconds snatch grip hold
Posted on 6/16/20 at 12:43 pm to AyyyBaw
BP: 195 5x3
Squat: 260 5x3
Close Grip BP: 140 3x8
Front Squat: 135 5x5
Squat: 260 5x3
Close Grip BP: 140 3x8
Front Squat: 135 5x5
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