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Started By
Message
re: Daily Strength Check-In
Posted on 6/5/18 at 1:18 pm to DeafJam73
Posted on 6/5/18 at 1:18 pm to DeafJam73
back on regular schedule after deloads and testing.
Legs and Back day
squats - 70kgx10/100kgx5/120kgx5/150kgx5/170kgx2x2x1
deads - 70kgx10/120kgx5/170kgx5/220kgx2x1x1
followed up with some high rep work across the muscle groups. Solid day
Legs and Back day
squats - 70kgx10/100kgx5/120kgx5/150kgx5/170kgx2x2x1
deads - 70kgx10/120kgx5/170kgx5/220kgx2x1x1
followed up with some high rep work across the muscle groups. Solid day
1
Posted on 6/5/18 at 6:27 pm to CptBengal
deadlifts today
worked up to a 455 double
and the pulled 465 and a 475 single for shits and giggles.
worked up to a 455 double
and the pulled 465 and a 475 single for shits and giggles.
Posted on 6/5/18 at 7:55 pm to StraightCashHomey21
Bench
Triples up to 355 then feet up amrap with 225 (10)
Tricep bench gauntlet
Start at 185 and wide grip do a triple then immediately move in an inch and do the same till pinky on edge if knurling. Pull off 25's and do the same with 135.
Cable tricep ripe pushdowns with 70lbs
2x10
DB lateral raise
20lbs 2x10
Flat DB chest flyes
20lb amrap of 30
Triples up to 355 then feet up amrap with 225 (10)
Tricep bench gauntlet
Start at 185 and wide grip do a triple then immediately move in an inch and do the same till pinky on edge if knurling. Pull off 25's and do the same with 135.
Cable tricep ripe pushdowns with 70lbs
2x10
DB lateral raise
20lbs 2x10
Flat DB chest flyes
20lb amrap of 30
Posted on 6/5/18 at 8:09 pm to Hu_Flung_Pu
quote:
Tricep bench gauntlet
Start at 185 and wide grip do a triple then immediately move in an inch and do the same till pinky on edge if knurling. Pull off 25's and do the same with 135.
That sounds rowdy. Any rest between strips
Posted on 6/5/18 at 8:11 pm to CptBengal
No sir
Posted on 6/5/18 at 9:37 pm to Hu_Flung_Pu
In on that. Friday will be on tap!
Thank you kind sir!
Thank you kind sir!
Posted on 6/5/18 at 10:43 pm to Hu_Flung_Pu
Volume SSB work. 3 supersets of ssb squats and RDL's. 275x5 for each. Then 2 giant sets of split squats, GHR and SSB good mornings.
Finished with some light calf work and then draggoi ng a sled for cardio.
Finished with some light calf work and then draggoi ng a sled for cardio.
Posted on 6/6/18 at 3:46 pm to Rep520
Nice workout
Deload Week and Spartan Race Saturday so chill week for me. Need to up water and carbs for the rest of the week for the race. I’ll be back at it next week.
Deload Week and Spartan Race Saturday so chill week for me. Need to up water and carbs for the rest of the week for the race. I’ll be back at it next week.
Posted on 6/6/18 at 9:14 pm to marchballer
Thanks. I have a work conference in two weeks, so I've got to finish this week, go hard one more week and then I get a deload myself. Looking forward to it.
Light/recovery upper day today. 2 giant sets of 185x5 bench, 75x5 db row and crucifix holds. 2 more giant sets of 30x12 weighted dips, 105x5 Z Press, curls and tricep extensions.
Finished with 4 sets of 220 lb per hand farmers walks, then 3 sets of trap bar deads. 460x3 twice and 440x5.
Light/recovery upper day today. 2 giant sets of 185x5 bench, 75x5 db row and crucifix holds. 2 more giant sets of 30x12 weighted dips, 105x5 Z Press, curls and tricep extensions.
Finished with 4 sets of 220 lb per hand farmers walks, then 3 sets of trap bar deads. 460x3 twice and 440x5.
Posted on 6/7/18 at 7:16 am to Rep520
Week 6 Day 2
Bench 245 x 7
Deads 380 x 9
Today was a hard day. Feel good though.
Bench 245 x 7
Deads 380 x 9
Today was a hard day. Feel good though.
Posted on 6/7/18 at 10:16 pm to DeafJam73
Heavy squats. Doubles to 365 in a giant set with GHR and reverse hypers. 2 back off supersets of split squats and SLDL/RDL's at 335.
Finished with yoke walk and ab wheel rollouts, then 5 minutes of sled dragging for cardio.
Finished with yoke walk and ab wheel rollouts, then 5 minutes of sled dragging for cardio.
Posted on 6/8/18 at 9:38 am to Hu_Flung_Pu
That's a monster!
Worked up to 275 as close grip for 5/3/1...
Then did your tricep kill. My arms were on fire. And the added bonus of the pectoral girdle burn, was not expecting that!
Highly recommend!
Worked up to 275 as close grip for 5/3/1...
Then did your tricep kill. My arms were on fire. And the added bonus of the pectoral girdle burn, was not expecting that!
Highly recommend!
Posted on 6/8/18 at 12:04 pm to CptBengal
Glad you liked it. I made it up on the spot lol
Posted on 6/9/18 at 10:01 am to Hu_Flung_Pu
W6 D3
OHP 137.5 x 11
Squats 370 x 10
I had more in me on squats. I fricked up the form on rep 10 and burned out trying to drive up. Have a good weekend guys.
OHP 137.5 x 11
Squats 370 x 10
I had more in me on squats. I fricked up the form on rep 10 and burned out trying to drive up. Have a good weekend guys.
Posted on 6/11/18 at 7:19 am to DeafJam73
Just getting back into lifting. Light weight 8,10,12 reps
Whats the recommended rest period between in days? Tia
Whats the recommended rest period between in days? Tia
Posted on 6/11/18 at 11:01 am to Bama and Beer
Depends on how intense your workout is.
I do
Max effort lower on Monday
Max effort upper in Tuesday
Dynamic work lower on Thursday
Dynamic work upper in Friday
I might change it to do dynamic lower of Friday and move upper to Saturday
I do
Max effort lower on Monday
Max effort upper in Tuesday
Dynamic work lower on Thursday
Dynamic work upper in Friday
I might change it to do dynamic lower of Friday and move upper to Saturday
This post was edited on 6/11/18 at 11:02 am
Posted on 6/11/18 at 7:32 pm to Hu_Flung_Pu
230 5x3+ Squat
150 3x10 Bench
40 3x15 Incline Dumbbell Press
150 3x10 Bench
40 3x15 Incline Dumbbell Press
Posted on 6/11/18 at 9:28 pm to Bonkers119
So, I think I need that coming deload next week bad.
Tried for 5 giant sets of 5 comp bench, rows and crucifix holds. On set 4, 220 on the bench ground to a halt on the 4th rep, so I shut it down.
4 more giant sets of 50 lb weighted dips, bb rows, close grip db and curls for the girls.
Finished with 45 second timed farmers walks with 110 per hand supersetted with arm over arm rope sled drags. Now trashed.
Tried for 5 giant sets of 5 comp bench, rows and crucifix holds. On set 4, 220 on the bench ground to a halt on the 4th rep, so I shut it down.
4 more giant sets of 50 lb weighted dips, bb rows, close grip db and curls for the girls.
Finished with 45 second timed farmers walks with 110 per hand supersetted with arm over arm rope sled drags. Now trashed.
Posted on 6/12/18 at 6:40 am to Rep520
Gym felt like crap the past couple weeks or so cause of these business trips and routine interruptions. Finally got back 4 times last week (still felt like crap, but at least I got a full week in), started upping my calorie intake and got on supplemental protein again. Felt like myself again yesterday hitting an intense arm workout. Chest day today, so I'll go hard and see if I've really bounced back.
Update: Have not bounced back
Could -barely- get 225 up 4 times. Not sure if my form is off or what. Was able to drop down to 205 and knock out 10 reps tho, which doesn't seem quite right. Oh well. Just gotta keep on grinding.
Update: Have not bounced back
Could -barely- get 225 up 4 times. Not sure if my form is off or what. Was able to drop down to 205 and knock out 10 reps tho, which doesn't seem quite right. Oh well. Just gotta keep on grinding. This post was edited on 6/12/18 at 12:06 pm
Posted on 6/12/18 at 7:23 am to Fe_Mike
W7 D 1
Bench 247.5 x 9
Squat 375 x 11
Woooooooo
Bench 247.5 x 9
Squat 375 x 11
Woooooooo
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