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

re: Daily Strength Check-In
BP 205 5x3
Squat 270 6x2
Close Grip BP 150 3x8
Dumbell Curls 35 4x10

Something in my right leg is bothering me. I might take it easy on legs this week and let it heal up.


burgeman
Southeastern LA Fan
Member since Jun 2008
9526 posts

re: Daily Strength Check-In
Using my new home gym and I had to adjust my weights a little.

Incline bench 165 1x3, 155 1x5 1x4. I was supposed to be doing 175 3x5+ at my old gym, but something just felt different on my weights at home so I had to drop a lot.

Deadlift 210 1x5

Seated curls 55 2x12


My kids woke up early from their nap so that was the end of my workout session.


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

re: Daily Strength Check-In
DL 355 5x3 Dropset 315x3 275x5 225x8
BP 135x10 155x8 175x6 195x4 215x2
Bent over Barbell Row 145 4x6
Incline BP 165 3x4

Deadlifts kicked my ass.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
15904 posts

re: Daily Strength Check-In
Power Cleans 3x3-115
Squats 3x3-230/265/295+
Giant Sets
SSB squats 3x5-245
Bulgarian split squats-155
Leg Raises 3x10
Box Jumps 3x10

Power cleans felt good today. Fast and explosive. Squats didn’t feel great, but they looked good on camera.


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10
LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41733 posts

re: Daily Strength Check-In
Fried my IT band in my left leg and I'm just lifting right now at Fletcher's House of Power. It's 8 min from my office and is a hard-core lifter's gym.


Yesterday: Chest
Bench: Warmups, 245x5, 250x4, 250x4
DB Incline 80x6, 85x6, 85x6
DB Flat Fly: 50x8x2
Multi Grip Incline Bar: Each Position (4)x10x2

Today: Biceps
Barbell Curls: Warmups, 90x5, 95x5, 100x5
Preacher Curls: 70x8, 90x6, 95x6
DB Curls: 40x6, 45x6

Ran out of time on biceps today or I would have hit a 3rd set with the 45s and some other movment.

FHOP picture:

This post was edited on 7/1 at 3:02 pm


lattin1
LSU Fan
baton rouge
Member since May 2014
96 posts

re: Daily Strength Check-In
Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 385 lb × 2
Set 6: 415 lb × 2
Set 7: 445 lb × 2
Set 8: 485 lb × 2

Pull Ups
Set 1: 1 lb × 8
Set 2: 1 lb × 8
Set 3: 1 lb × 8
Set 4: 1 lb × 8

Ab Rollouts
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Lat Pulldown
Set 1: 160 lb × 10
Set 2: 160 lb × 10

Felt really good on DL's today. 485 moved with ease. Same can't be said for the rest of my workout though. My shoulder is absolutely killing me for some reason.


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10
Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5486 posts

re: Daily Strength Check-In
My step brother, Johnny B, lifts at Fletchers. I've been there once to do deadlifts with him. That place is awesome, not bad for $75 a month either. I'm gonna try to get back over there again soon.
This post was edited on 7/1 at 4:57 pm


LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41733 posts

re: Daily Strength Check-In
I’ve known Paul for about 7 years. I lifted there from 2013-2015.

He is limiting the number to 35 people and I’m #33.

I go at lunch and have the place all to myself.


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

re: Daily Strength Check-In
It definitely seems like a great place to lift, and I would try to lift there once I get my numbers up lol. Unfortunately it’s way across town for me.

Short lifting session tonight on what is usually my rest day. I was bored though.

BP 190 5x5
Squat 175 5x10
Decline Bench Press 175 5x5


LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41733 posts

re: Daily Strength Check-In
More lifting...

Parallel Bar Dips with Chains: 3x8
Bench Dips with 110lbs in my lap: 3x8
DB Extension: 3x8x95

Probably had at least 70lbs in chains on the dips. Bench dips were a little rough since I was solo and had to load the 2 45s and 25 into my lap. DB extensions were a little light than normal. Max at FHOP will be 110.

I’ll add another lift to this regime next week.
This post was edited on 7/2 at 7:34 pm


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20
burgeman
Southeastern LA Fan
Member since Jun 2008
9526 posts

re: Daily Strength Check-In
Overhead press 107.5 2x5 1x7
Front squat 155 3x5
Barbell curls 45 2x15
And other accessory work too light to mention.


lattin1
LSU Fan
baton rouge
Member since May 2014
96 posts

re: Daily Strength Check-In
Bench Press (Dumbbell)
Set 1: 120 lb × 10 [Warm-up]
Set 2: 150 lb × 8 [Warm-up]
Set 3: 190 lb × 6 [Warm-up]
Set 4: 290 lb × 3
Set 5: 290 lb × 3
Set 6: 290 lb × 3
Set 7: 290 lb × 2

Rear Lateral Raise
Set 1: 80 lb × 15
Set 2: 80 lb × 15
Set 3: 80 lb × 10

Reverse Banded Bench Press
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 335 lb × 3
Set 4: 355 lb × 2
Set 5: 375 lb × 1
Set 6: 390 lb × 1

Reverse Fly (Machine)
Set 1: 120 lb × 15
Set 2: 120 lb × 15
Set 3: 110 lb × 15

Cable Chest Fly
Set 1: 70 lb × 12
Set 2: 90 lb × 12
Set 3: 90 lb × 8


Rep520
Arizona Fan
Member since Mar 2018
10334 posts
 Online 

re: Daily Strength Check-In
I've been lifting, just not posting.

4 giant sets of 190x2 OHP, 75x5 paused DB bench, towel rows, curls and JM Press.

2 more supersets of shrugs and facepulls.

For cardio, walked a third of a mile with my 50 lb slamball shouldered.


burgeman
Southeastern LA Fan
Member since Jun 2008
9526 posts

re: Daily Strength Check-In
Emom for 10 minutes
Overhead press 65lbs x5 superset with pull ups

5 rounds of
Sandbag swings 25lbd X10
Over shoulder sandbag toss 75lbs x6
Pushups bodyweight x5

650 meter run to finish.


LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41733 posts

re: Daily Strength Check-In
Shoulder Day..

Strict Press: Warmups, 155x4, 165x4, 170x3
Seated DB Press: 65x6x3
DB Front Raise: 40x8x2
DB Side Raise; 35x8x2
DB Rear Raise: 25x8x2

No idea tomorrow. Maybe Back, maybe CrossFit,


burgeman
Southeastern LA Fan
Member since Jun 2008
9526 posts

re: Daily Strength Check-In
Incline bench 155 2x5 1x7
Squat 175 2x5 1x7
Pullups body weight
Floor bench press 45 2x15, first time trying this one, felt kinda weird.
Side lateral raise 10 5x15


lattin1
LSU Fan
baton rouge
Member since May 2014
96 posts

re: Daily Strength Check-In
Leg day:

Seated Leg Curl
Set 1: 70 lb × 23
Set 2: 70 lb × 23

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: 485 lb × 2
Set 6: 515 lb × 2
Set 7: 545 lb × 1

Seated Calf Raise
Set 1: 180 lb × 8
Set 2: 190 lb × 7
Set 3: 200 lb × 6
Set 4: 210 lb × 5
Set 5: 215 lb × 5

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: 295 lb × 2
Set 5: 315 lb × 2
Set 6: 335 lb × 2

Leg Press
Set 1: 360 lb × 7
Set 2: 450 lb × 6
Set 3: 540 lb × 5
Set 4: 630 lb × 4
Set 5: 720 lb × 3



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

re: Daily Strength Check-In
Took 3 days off, and apparently I needed it because this workout felt great.

BP 210 5x3
Squat 250 5x5 275x3
Close Grip BP 155 3x8
Pause Squats 155 3x8

My legs felt their best since pre-COVID. Hoping to make that push back to 315 quickly.


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
107 posts
 Online 

re: Daily Strength Check-In
Yesterday PM
Conditioning: 10 min EMOM of 100 ft. farmers walks + 3 burpees.

Built up to 95% trap bar deadlift then went back down for the giant sets.

3 giant sets of KB swings, TB deadlift, hanging leg raises, 250m row

Assistance: 5 rounds of 30 sec KB RDLs, 30 sec front squats, 30 sec BB rows, 30 sec rest

This was the first workout of wave 3 on this program. Every week in wave 3 you have one testing session. This week I'll be testing bench on Saturday. I think I have PRs on bench and TB deadlift, maybe OHP and front squat, not so sure about back squat. I haven't maxed out on anything in well over a year, so it'll be interesting.


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

re: Daily Strength Check-In
DL 365 6x2 315x6
BP 135x8 155x8 175x6 195x3 220x1 225x1
Bent over Barbell Row 145 4x6
Incline BP 170 4x3

225x1 Bench Press

First time doing 225 on BP since before the quarantine, and it felt great. No butt movement, just down and up. Time to keep pushing that bench up.
This post was edited on 7/7 at 9:47 pm


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