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Rep520
Arizona Fan
Member since Mar 2018
10334 posts
 Online 

re: Daily Strength Check-In
Cool.

I was curious because I did tabata farmers walks for a bit and it was hard as ****.


bayoubengals88
Wisconsin Fan
LA
Member since Sep 2007
13627 posts

re: Daily Strength Check-In
quote:

Maybe just take a deload week, then pick back up where you left off.


So I would not workout as hard?
Take weight off or keep the same?


Rep520
Arizona Fan
Member since Mar 2018
10334 posts
 Online 

re: Daily Strength Check-In
quote:

So I would not workout as hard?
Take weight off or keep the same?


A common deload is same sets/reps/exercises at 60% of your normal weight.

If you're on a program with a planned deload structure, I'd stick with that, though. The 60% prevents detraining but should be easy enough to allow a lot of recovery.


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AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
107 posts
 Online 

re: Daily Strength Check-In
Tabata would be brutal. With these, whether its a 10 minute AMRAP or 10 minute EMOM the first 4-5 runs aren't too bad. Its runs 6-8 that suck bad. Runs 9-10 aren't too bad either because you know you're almost done. Hoping to get the weight up to 135# per hand for 10 minute AMRAP/EMOM at the end of wave 3, which is about 6 weeks from now. We'll see!


Rep520
Arizona Fan
Member since Mar 2018
10334 posts
 Online 

re: Daily Strength Check-In
Upper today.

Bench doubles at 225, 235 and 250 (did not double it) in giant sets with shrugs and medicine ball chest passes.

3 giant sets of incline bench, rope rows, side laterals, JM pushups, curls and more med ball throws.

Tabata air bike upper to finish.


lattin1
LSU Fan
baton rouge
Member since May 2014
96 posts

re: Daily Strength Check-In
Chest/Rear Delts

Rowing (Machine)
2:00

Bench Press
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 6 [Warm-up]
Set 4: 275 lb × 3
Set 5: 295 lb × 2
Set 6: 305 lb × 2

Rear Lateral Raise
Set 1: 90 lb × 15
Set 2: 100 lb × 12
Set 3: 110 lb × 10

Incline DB Press
Set 1: 210 lb × 10
Set 2: 210 lb × 10
Set 3: 210 lb × 10

Rear Lateral Raise (machine)
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12



bayoubengals88
Wisconsin Fan
LA
Member since Sep 2007
13627 posts

re: Daily Strength Check-In
Overhead Press
102.5 lbs
2x5, 1x8


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5486 posts

re: Daily Strength Check-In
DL 350 5x3
BP 135x10 155x8 175x5 195x3 210 2x1
Bent Over DB Row 70 3x10
Dumbbell Chest Flies 45 3x10

I’m sore and tired, and I need to eat more.



Rep520
Arizona Fan
Member since Mar 2018
10334 posts
 Online 

re: Daily Strength Check-In
Strongman. Baby milestone today. I popped a rib in Nov. Farmers walks aggravate it, so I was only able to do them 3-4 times before I reinjured myself in Jan. I restarted slow in May with farmers holds.

Today was the first time I've picked up 250 in each hand post injury. Farmers holds with 250 per hand x 3.

200 LB sandbag carries for 60 feet x 3.

Some broad jumps with the 50 lb slamball to finish.


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
107 posts
 Online 

re: Daily Strength Check-In
Yesterday
Conditioning: 2 rounds of a KB complex + 250 meter ski after each complex

Built up to 80% OHP then went up for giant sets

3 giant sets of weighted pull-ups, OHP, ab wheel rollouts, 1 minute prowler push

1 OHP widowmaker set at 70% - was hoping for 15+ reps, but only made it to 10. Sometimes ya get it, sometimes ya don't. Just didn't have it today.

Assistance: 1 to 10 reps of push-ups. Stand up after each set but don't rest - go right back down into the next set.


This morning
Conditioning: 500m, 400m, 300m, 200m, 100m on the ski erg with 30 seconds rest between each.

Built up to 95% front squat then went back down for giant sets.

3 giant sets of box jumps, front squats, hanging leg raises, burpees

Assistance: 12 minute AMRAP of front squats, banded hamstring curls, heels elevated goblet squats


lattin1
LSU Fan
baton rouge
Member since May 2014
96 posts

re: Daily Strength Check-In
Leg Day

Reverse Banded Squat
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 445 lb × 2
Set 5: 475 lb × 2
Set 6: 505 lb × 2
Set 7: 545 lb × 1

Crunch Machine
Set 1: 200 lb × 15
Set 2: 200 lb × 15
Set 3: 200 lb × 15

Seated Calf Raise
Set 1: 135 lb × 12
Set 2: 135 lb × 12
Set 3: 135 lb × 12

Stiff Leg Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 275 lb × 2
Set 5: 285 lb × 2
Set 6: 305 lb × 2
Set 7: 325 lb × 2

Matched a PR for reverse banded squats on my last set but I'm annoyed because I bitched out and didn't have the balls to go for the double. Anyone else ever use reverse bands?


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5486 posts

re: Daily Strength Check-In
Squat 245 5x5

BP 185 5x5 220x1, my butt came off bench a little. I think I was just tired from it being my 3rd bench day of the week. Gonna try 225 next week.

Paused Squats 145 3x10

Incline BP 160 3x5
This post was edited on 6/25 at 11:41 pm


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Rep520
Arizona Fan
Member since Mar 2018
10334 posts
 Online 

re: Daily Strength Check-In
quote:

Matched a PR for reverse banded squats on my last set but I'm annoyed because I bitched out and didn't have the balls to go for the double. Anyone else ever use reverse bands?


Dumbest story with reverse band squats. At a point my 1rm back squat was 355, I loaded 455 with the heaviest bands I had.

I did front squats for sets of 5. It was probably 155-185 at the bottom and a full 455 at the top. Not the brightest thing I ever did.

Oh, did legs tonight, my hellish squats still kicking my ass.
This post was edited on 6/25 at 9:22 pm


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15904 posts

re: Daily Strength Check-In
I. Am. So. fricking. SORE.

This week is kicking my ass. One more session tonight then I’m sleeping in tomorrow.


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5486 posts

re: Daily Strength Check-In
Sumo DL 295 5x5
OHP 140 6x2
Rack Pulls 315 4x3
Seated Shoulder Pin Presses 115 4x5

This week kicked my ass, I need these two rest days.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15904 posts

re: Daily Strength Check-In
Same. I’m sleeping in tomorrow.


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lattin1
LSU Fan
baton rouge
Member since May 2014
96 posts

re: Daily Strength Check-In
quote:

Dumbest story with reverse band squats. At a point my 1rm back squat was 355, I loaded 455 with the heaviest bands I had.

I did front squats for sets of 5. It was probably 155-185 at the bottom and a full 455 at the top. Not the brightest thing I ever did.


Those must've been some serious f*cking bands. lol


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
107 posts
 Online 

re: Daily Strength Check-In
Conditioning: 1000m row strait into 10 rounds of 20 sec on 40 sec off.

Built to 90% bench press then went back down for giant sets.

3 giant sets of Pendlay rows, bench press, Russian twists, 10 cal ski

Assistance: 12 min AMRAP of KB rows, close grip bench press, DB floor press


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
107 posts
 Online 

re: Daily Strength Check-In
Conditioning: 15, 12, 10 reps of KB dimel deadlifts, pull-ups, box jumps

Built up to 80% trap bar deadlift then increased for giant sets.

3 giant sets of box jumps, trap bar deadlift, side planks, and 250m ski

Assistance: 20, 15, 10 reps of seated good mornings, banded hamstring curls, BB bent over rows.


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Rep520
Arizona Fan
Member since Mar 2018
10334 posts
 Online 

re: Daily Strength Check-In
quote:

Those must've been some serious f*cking bands. lol


I bought a pack from EliteFTS, they were the blue ones. EFS says:

quote:

2 elitefts™ Pro Resistance Strong Bands - Made for the elite.. these are among the strongest bands on the market. Perfect for max effort, dynamic, and circa max squatting. Ideal for team settings with limited training equipment for assistance work. The tension on these ranges from 122.9 pounds to 275.1 pounds.


I didn't have pegs for DL, which is where I was trying to use them, and I couldn't lock out 135 with the blue bands.

Setting them off the pullup bar, I wasn't getting full extension, which is why I figure I was closer to minimum tension.

Also, it was dumb because they were totally slack at the top, which is not how to use bands. But I'm dumb.


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