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Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5650 posts

re: Daily Strength Check-In
Last lift of the week, gonna enjoy my birthday on Saturday. Turning 33, frick I’m old but I’m the strongest I’ve ever been.

DL 325 5x5
OHP 150 3x2 135 2x5
Rack Pulls 335 5x3
Seated OHP 45x10 50x10 55x8 60x4


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
141 posts

re: Daily Strength Check-In
Yesterday:
Skipped the conditioning portion yesterday because I knew testing 1RM back squat would take some time with adequate warm up and building up.

Back squat 1RM test with 20 KB swings + 30 sec plank in between squat sets. My previous 1RM was 255# and I was able to get 260# yesterday without too bad of a grind. It wasn't easy, but wasn't horrible either. Small PR, but squat is my worst lift, so I was happy to get any PR with all of the conditioning I've been doing.

Assistance: Moby "Flower" following the lyrics up/down with 40% on the bar for back squats. 40% never felt so bad


burgeman
Southeastern LA Fan
Member since Jun 2008
9572 posts

re: Daily Strength Check-In
Tried to get a workout in before my kids got up from nap. That ended up being my main 2 lifts for the day.

OHP 115 2x5 1x6
Front squat 135 2x5 1x8

Something about the weights I bought for the house just seems heavier. I was doing 165 on front squats at the gym, now at the house I had to drop the weights. Same thing on incline bench.


lattin1
LSU Fan
baton rouge
Member since May 2014
113 posts

re: Daily Strength Check-In
Reverse Banded Squat (barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 395 lb × 3
Set 5: 455 lb × 1
Set 6: 505 lb × 1
Set 7: 565 lb × 1

Standing Calf Raise (Machine)
Set 1: 275 lb × 10
Set 2: 275 lb × 10
Set 3: 275 lb × 10

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
Set 7: 355 lb × 2



lsu777
LSU Fan
westlake
Member since Jan 2004
14063 posts

re: Daily Strength Check-In
7/19

Emom-7 rounds

KB swings with 36lbs- 20 reps per round
Ring rows-10 reps per round
Ring puships- 10 reps per round
4th min is active rest


7/20- emom 8 rounds
KB swings-36lbs 20 per round
DB press-40's- 10 per round
Ring chins-4 per round

So trying to do 40 days of emoms. I been so bored since I sold my house and have all most of my equipment in storage. Decided to do this where I am alternating the days as above every day until end of august.



Couple things so far...I suck at keeping my neck in the correct position during swings. Getting better, but I'm not good at it lol.

36lbs is pretty light but I'm breathing like a freight train a couple rounds in and I haven't made the 10 round goal yet

Chins freaking sucked tonight....like really bad. My upper back was really sore from yesterday, but Jesus those sucked.

Press sucked way more than ring pushups especially after round 5

Hoping to make the full 40 days through August and hoping it close to it. Just need something to keep me motivated and I need to, well want to, get shredded again.

Been walking around an hour every morning also.


burgeman
Southeastern LA Fan
Member since Jun 2008
9572 posts

re: Daily Strength Check-In
Incline bench 135 2x5 1x8
Dropped 35 lbs off my incline from my last day at the commercial gym to today. Something about my weights just feel heavier.

Squat 180 2x5 1x8

And then some random accessory work before bed.


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5650 posts

re: Daily Strength Check-In
Short workout

BP 220 6x2
Squat 260 5x5 290x2
Incline BP 165 3x5


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lsu777
LSU Fan
westlake
Member since Jan 2004
14063 posts

re: Daily Strength Check-In
quote:

Emom-7 rounds

KB swings with 36lbs- 20 reps per round
Ring rows-10 reps per round
Ring puships- 10 reps per round
4th min is active rest


Same as this, but 8 rounds instead of 7.

My hamstrings are sore as hell and back feels like hit with a sledge, but everything was much easier tonight. Could have prolly pushed more, but trying to not push volume to quickly so that I don't get too sore.


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5650 posts

re: Daily Strength Check-In
My Deadlifts were awful tonight. Missed some reps. I did set a PR on bench though, so the workout ended on a high note.

DL 375 5x2 315x5 275x6 225x8
BP 135x10 165x8 185x5 205x3 225x1 230x1
Bent over Barbell Row 135 4x8


lattin1
LSU Fan
baton rouge
Member since May 2014
113 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: 395 lb × 4
Set 6: 435 lb × 3
Set 7: 475 lb × 2

Weighted Chin Ups
Set 1: 1 lb × 6
Set 2: 25 lb × 6
Set 3: 25 lb × 6
Set 4: 25 lb × 6
Set 5: 25 lb × 6

Crunch (Machine)
Set 1: 245 lb × 15
Set 2: 245 lb × 15
Set 3: 245 lb × 15

Hammer Curl
Set 1: 70 lb × 15
Set 2: 80 lb × 10
Set 3: 90 lb × 8

I've been destroying deadlifts lately. Coming out of lockdown my 1RM had fallen to 445. Assuming I don't screw anything up I should pull 505 sometime next week.


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
141 posts

re: Daily Strength Check-In
I skipped workouts on Monday and Tuesday due to feeling really tired and sluggish, which isn't like me at all. When I woke up in the morning I just didn't have that umph, and went back to sleep on both days. I know now that I should have taken a deload week around the end of wave 2, because I've been feeling a little slow for the last 3 weeks. My joints and back actually feel great, but it's more of a fatigued feeling. Anyways, I decided to cut the 4 horseman program short by 2 weeks. This week was supposed to be my OHP testing and next week my deadlift testing. I did them both this morning just to see where I stand. I actually hit 150# OHP a month ago on this program, but could only manage 140# this morning. I was able to increase deadlift to 330# from a previous 1RM of 315#. I'll probably take the rest of the week off and do some light and easy conditioning and then start MAPS Anabolic on next Monday. Planning on running phase 1, phase 2, repeat phase 1 and repeat phase 2 on that program, then jumping on the Alshrue powerbuilder program. Let me know if anyone has any questions about 4 horseman - overall great program. I think I just neglected the deload for my nervous system. Strength likely won't go through the roof or anything, but you will definitely be in better overall shape after this program.


lsu777
LSU Fan
westlake
Member since Jan 2004
14063 posts

re: Daily Strength Check-In
Could you give a full review of the 4 horseman, similar to how the guys on reddit weight room do? Just its own thread explaining results, what you liked, what you didn't like, what you would do different, they actual exercises you chose etc

Have you run maps anabolic before? If so can you review that too?


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
141 posts

re: Daily Strength Check-In
Yea definitely. I’ll write a full review thread up on both of those programs when I have some time. Work has been crazy so it might be a couple of days.


lsu777
LSU Fan
westlake
Member since Jan 2004
14063 posts

re: Daily Strength Check-In
Awesome, no hurry, just think it would be good to have people reviewing the programs they do.


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lsu777
LSU Fan
westlake
Member since Jan 2004
14063 posts

re: Daily Strength Check-In
quote:

7/20- emom 8 rounds
KB swings-36lbs 20 per round
DB press-40's- 10 per round
Ring chins-4 per round


Same as above tonight


Brazos
Southeastern LA Fan
Member since Oct 2013
19319 posts
 Online 

re: Daily Strength Check-In
Raw Squat - 330 ( my weakness due to not knowing about proper form and depth, working hard on it though)

Deadlift - 465

Raw bench 350


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burgeman
Southeastern LA Fan
Member since Jun 2008
9572 posts

re: Daily Strength Check-In
Worked out late, before bed (830 pm), I'm not including warm up weights.
OHP 117.5 3x5
Deadlift 225 1x5

5 rounds
OHP 77.5 x5
Kettlebell swing 16kg X10
Burpees x5

Then emom for 5 minutes
OHP 77.5 x5


bayoubengals88
Wisconsin Fan
LA
Member since Sep 2007
13832 posts

re: Daily Strength Check-In
Had to take 2.5 weeks off due to catching COVID.

Started back last week. Feeling strong.

Did 5,5,7 on bench Wednesday at 165 lbs.
Did 105 Monday on shoulder press 3x5


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5650 posts

re: Daily Strength Check-In
Squat 285 6x2
Bench Press 200 5x5
Close grip BP 165 165 4x6
Low Bar Squat 195 4x8
Preacher Curls 65 3x10

Trying to transition to low bar squat, I’ve always done high bar. It sucks. How’s my form look here?

Low Bar Squat
This post was edited on 7/23 at 8:40 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
14063 posts

re: Daily Strength Check-In
Not bad, but I would say little wider stance, pick knees out, but back more


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