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Started By
Message
re: Daily Strength Check-In
Posted on 7/23/20 at 10:37 pm to lsu777
Posted on 7/23/20 at 10:37 pm to lsu777
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
This but only 5 rounds tonight, starting to feel fatigued pretty good. Hopefully feel better tomorrow
2
Posted on 7/24/20 at 4:29 am to lsu777
Chest/Rear Delts
Reverse Fly (Machine)
Set 1: 90 lb × 20
Set 2: 90 lb × 20
Dumbbell Pullover
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 12
Bench Press (Barbell)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 270 lb × 3
Set 5: 290 lb × 2
Set 6: 310 lb × 1
Set 7: 280 lb × 3
Set 8: 300 lb × 2
Set 9: 320 lb × 1
Rear Lateral Raise
Set 1: 80 lb × 15
Set 2: 80 lb × 18
Set 3: 80 lb × 15
Incline DB Press
Set 1: 240 lb × 3
Set 2: 240 lb × 3
Set 3: 200 lb × 6
Set 4: 200 lb × 7
Reverse Fly (Machine)
Set 1: 90 lb × 20
Set 2: 90 lb × 20
Dumbbell Pullover
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 12
Bench Press (Barbell)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 270 lb × 3
Set 5: 290 lb × 2
Set 6: 310 lb × 1
Set 7: 280 lb × 3
Set 8: 300 lb × 2
Set 9: 320 lb × 1
Rear Lateral Raise
Set 1: 80 lb × 15
Set 2: 80 lb × 18
Set 3: 80 lb × 15
Incline DB Press
Set 1: 240 lb × 3
Set 2: 240 lb × 3
Set 3: 200 lb × 6
Set 4: 200 lb × 7
Posted on 7/24/20 at 7:42 am to lattin1
Been lazy about posting, but here are my top sets from the week:
Squat: 277.5x4
Bench: 230x5
DL: 310x3
Cut really hard at the end of quarantine to shed off the bad weight but strength is starting to come back some.
Squat: 277.5x4
Bench: 230x5
DL: 310x3
Cut really hard at the end of quarantine to shed off the bad weight but strength is starting to come back some.
Posted on 7/24/20 at 7:48 am to Dixie Normus
Good morning.
Overhead press: 105 lbs. 5,5,9
Messed around and broke protocol by trying to bench 185. I did it five times completely unassisted. Happy with that.
Overhead press: 105 lbs. 5,5,9
Messed around and broke protocol by trying to bench 185. I did it five times completely unassisted. Happy with that.
Posted on 7/24/20 at 1:40 pm to bayoubengals88
Got half a workout in before my twins got up from nap and then dropped a 2.5 lbs weight on ones foot.
Incline bench 137.5 2x5 1x9
Front squat 140 2x5 1x7, I feel like I had more in my tank but my breathing was feeling weird so I didn't push it.
Did emom for 10 minutes
Floor press 75 x5
Superset with pull up and chin ups.
Going to do some stamina stuff when the boys go to bed tonight.
Incline bench 137.5 2x5 1x9
Front squat 140 2x5 1x7, I feel like I had more in my tank but my breathing was feeling weird so I didn't push it.
Did emom for 10 minutes
Floor press 75 x5
Superset with pull up and chin ups.
Going to do some stamina stuff when the boys go to bed tonight.
This post was edited on 7/25/20 at 8:55 am
Posted on 7/24/20 at 9:24 pm to lsu777
quote:
KB swings-36lbs 20 per round
DB press-40's- 10 per round
Ring chins-4 per round
Did this for 6 rounds today. Gonna get serious on diet come Sunday and going to turn the whole KB/push/pull thing into the circuit portion of the greyskull LCI program and add some heavier lifts to start and intervals on the end.
Got a vacation to get ready for
Posted on 7/25/20 at 6:21 pm to lsu777
Solid lift today
DL 335 5x5
OHP 135 5x3
Lat Pulldown 140x10 150x10 160x8
Plate Raises 25x10 45x8x2
Seated Cable Rows 160 3x10
DL 335 5x5
OHP 135 5x3
Lat Pulldown 140x10 150x10 160x8
Plate Raises 25x10 45x8x2
Seated Cable Rows 160 3x10
Posted on 7/25/20 at 8:36 pm to lsu777
You got the lci template laying around somewhere for me to peruse?
Posted on 7/25/20 at 9:35 pm to burgeman
Posted on 7/26/20 at 7:07 am to lsu777
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 × 2
Set 6: 425 lb × 2
Set 7: 455 lb × 2
Set 8: 485 lb × 2
Weighted Chin Ups
Set 1: 1 lb × 6
Set 2: 25 lb × 5
Set 3: 35 lb × 5
Set 4: 35 lb × 5
Set 5: 25 lb × 5
The bar felt heavy as f*ck on deadlifts this morning but somehow managed to pull a 485 double so I'm not complaining. Nagging injuries are starting to mount up though. I got tendinitis in my elbow, bursitis in both shoulders, and more knots in my upper back than I can count. Hopefully dry needling will help clear some of that up on Monday.
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 × 2
Set 6: 425 lb × 2
Set 7: 455 lb × 2
Set 8: 485 lb × 2
Weighted Chin Ups
Set 1: 1 lb × 6
Set 2: 25 lb × 5
Set 3: 35 lb × 5
Set 4: 35 lb × 5
Set 5: 25 lb × 5
The bar felt heavy as f*ck on deadlifts this morning but somehow managed to pull a 485 double so I'm not complaining. Nagging injuries are starting to mount up though. I got tendinitis in my elbow, bursitis in both shoulders, and more knots in my upper back than I can count. Hopefully dry needling will help clear some of that up on Monday.
Posted on 7/26/20 at 9:46 am to lsu777
You tha man
Posted on 7/26/20 at 6:30 pm to JamesLang
Leg Day on a PPL split.
Knees still a little sore from last leg day squats and pull day deadlifts. Muscles felt fresh so I didn’t tinker with volume or intensity.
Squats:
Warm Up: 1x10@135/1x5@225
Working Sets: 2x5@285 2x3@325
Close stance front squats: 4x10@155
Leg Extension: 3x12@125 1xAMRAP@100 (19)
Stiff Leg DL: 4x10@135
Smith Machine Calf Raises: 4x15@225
Back/Glute Extensions: 4x15 w/ 25lb plate
Knees still a little sore from last leg day squats and pull day deadlifts. Muscles felt fresh so I didn’t tinker with volume or intensity.
Squats:
Warm Up: 1x10@135/1x5@225
Working Sets: 2x5@285 2x3@325
Close stance front squats: 4x10@155
Leg Extension: 3x12@125 1xAMRAP@100 (19)
Stiff Leg DL: 4x10@135
Smith Machine Calf Raises: 4x15@225
Back/Glute Extensions: 4x15 w/ 25lb plate
Posted on 7/26/20 at 9:46 pm to lsu777
Lift-
KB squats-53lbers plus micro band-8/5/5
Standing DB press- 65s*3, 55*8,45*12
Ring chins-8/6/4
Circuit-Emom- 3 rounds
KB swings with 53lbs- 20 reps per round
Underhand Ring rows-10 reps per round
Close grip perfect pushups- 10 reps per round
I was tired as shite and skipped the interval, I will get that next time.
KB squats-53lbers plus micro band-8/5/5
Standing DB press- 65s*3, 55*8,45*12
Ring chins-8/6/4
Circuit-Emom- 3 rounds
KB swings with 53lbs- 20 reps per round
Underhand Ring rows-10 reps per round
Close grip perfect pushups- 10 reps per round
I was tired as shite and skipped the interval, I will get that next time.
Posted on 7/27/20 at 7:37 am to lsu777
Squat: 232.5x5; 262.5x3; 295x3
Deadlift: 260 5x5
Lunges: 95 5x5
Deadlift: 260 5x5
Lunges: 95 5x5
Posted on 7/27/20 at 8:04 am to Dixie Normus
TB deadlift: 305 4x3
OHP: 135 4x3
Rear delt flyes
Standing DB shrugs
DB hammer curls suppersetted with tricep pushdowns
Hanging knee raises w/ ankle weights supersetted with seated calf raises
OHP: 135 4x3
Rear delt flyes
Standing DB shrugs
DB hammer curls suppersetted with tricep pushdowns
Hanging knee raises w/ ankle weights supersetted with seated calf raises
Posted on 7/27/20 at 9:08 am to AyyyBaw
I’m back bitches. Feeling great after 2 weeks of recovery.
Split Jerk 3x5-125
OHP-3x5 115/135/155+(6)
Giant Sets
Spider Bar incline press 3x10-135/145x2
V-Bar Lat pulls 3x10-220
Suite case carry 75 lbs
10 KB swings, 10 burpees 3x10
Split Jerk 3x5-125
OHP-3x5 115/135/155+(6)
Giant Sets
Spider Bar incline press 3x10-135/145x2
V-Bar Lat pulls 3x10-220
Suite case carry 75 lbs
10 KB swings, 10 burpees 3x10
Posted on 7/27/20 at 10:03 am to DeafJam73
Just purchased ATS2.0, has anyone here had any experience with it? I’m gonna start it this week.
Posted on 7/27/20 at 10:10 am to DeafJam73
Gonna re-start a 5 week 3 days/week chest routine.
Monday:
5x8 Flat Bench across at ~75% 1RM
3x8 Incline DB Pullover
2 min between sets
3x8-10 Wide Grip Upright Rows
3x8-10 DB Lateral Raises
Tuesday:
3x8-12 Lat Pulldowns
3x8-12 DB Rows
3x8-12 Strict Pullups (add weight as needed)
3 different exercises of Rear Delt work
Wednesday:
5x1 Flat Bench at 90-100% 1RM
3x8 Incline Bench
3 min between each set
3x8-12 Seated DB Extensions
3x8-12 Elevated Bench Dips
Thursday:
3x8-12 Back Squats
3x8-12 Front Squats
3x8-12 Hack Squats (will alternate Sumo DL EOW)
3x8-12 Leg Press
Friday:
3 sets Flat Bench at Max Reps ~85% 1RM (3-6 reps)
3x8-10 Flat Fly
3-5 min rest between sets
3x8-12 Barbell Curls
3x8-12 Incline DB Curls
Monday:
5x8 Flat Bench across at ~75% 1RM
3x8 Incline DB Pullover
2 min between sets
3x8-10 Wide Grip Upright Rows
3x8-10 DB Lateral Raises
Tuesday:
3x8-12 Lat Pulldowns
3x8-12 DB Rows
3x8-12 Strict Pullups (add weight as needed)
3 different exercises of Rear Delt work
Wednesday:
5x1 Flat Bench at 90-100% 1RM
3x8 Incline Bench
3 min between each set
3x8-12 Seated DB Extensions
3x8-12 Elevated Bench Dips
Thursday:
3x8-12 Back Squats
3x8-12 Front Squats
3x8-12 Hack Squats (will alternate Sumo DL EOW)
3x8-12 Leg Press
Friday:
3 sets Flat Bench at Max Reps ~85% 1RM (3-6 reps)
3x8-10 Flat Fly
3-5 min rest between sets
3x8-12 Barbell Curls
3x8-12 Incline DB Curls
This post was edited on 7/31/20 at 9:38 pm
Posted on 7/27/20 at 2:18 pm to LSUAlum2001
OHP 120 2x5 1x6
Squat 182.5 2x5 1x8
OHP EMOM 70 10x5 superset with 20kg kettelbell swings x10
Barbell Curls 65 2x8
Side lateral raise 10 3x12
Squat 182.5 2x5 1x8
OHP EMOM 70 10x5 superset with 20kg kettelbell swings x10
Barbell Curls 65 2x8
Side lateral raise 10 3x12
Posted on 7/27/20 at 2:19 pm to LSUAlum2001
quote:
Monday:
5x8 Flat Bench across at ~75% 1RM
3x8 Incline DB Pullover
2 min between sets
3x8-10 Wide Grip Upright Rows
3x8-10 DB Lateral Raises
Bench: 5x8 at 215
Incline DB Pullovers: 3x10 at 75
DB Lateral Raises: 3x8 at 35
Wide Grip Upright Rows: 3x10 at 75
I ended up doing DB Pullovers first since the combo rack with safety bars was in use.
Chest is sore AF right now from Friday & today.
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