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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


This but only 5 rounds tonight, starting to feel fatigued pretty good. Hopefully feel better tomorrow


lattin1
LSU Fan
baton rouge
Member since May 2014
113 posts

re: Daily Strength Check-In
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



Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1512 posts

re: Daily Strength Check-In
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.


bayoubengals88
Wisconsin Fan
LA
Member since Sep 2007
13832 posts

re: Daily Strength Check-In
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.


burgeman
Southeastern LA Fan
Member since Jun 2008
9572 posts

re: Daily Strength Check-In
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.
This post was edited on 7/25 at 8:55 am


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lsu777
LSU Fan
westlake
Member since Jan 2004
14063 posts

re: Daily Strength Check-In
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


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

re: Daily Strength Check-In
Solid lift today

DL 335 5x5
OHP 135 5x3
Lat Pulldown 140x10 150x10 160x8
Plate Raises 25x10 45x8x2
Seated Cable Rows 160 3x10


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burgeman
Southeastern LA Fan
Member since Jun 2008
9572 posts

re: Daily Strength Check-In
You got the lci template laying around somewhere for me to peruse?


lsu777
LSU Fan
westlake
Member since Jan 2004
14063 posts

re: Daily Strength Check-In


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 × 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.


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burgeman
Southeastern LA Fan
Member since Jun 2008
9572 posts

re: Daily Strength Check-In
You tha man


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ThreauxDown
New Orleans Saints Fan
Member since Jan 2019
300 posts

re: Daily Strength Check-In
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


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lsu777
LSU Fan
westlake
Member since Jan 2004
14063 posts

re: Daily Strength Check-In
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.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1512 posts

re: Daily Strength Check-In
Squat: 232.5x5; 262.5x3; 295x3
Deadlift: 260 5x5
Lunges: 95 5x5


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
141 posts

re: Daily Strength Check-In
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


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16048 posts

re: Daily Strength Check-In
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


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

re: Daily Strength Check-In
Just purchased ATS2.0, has anyone here had any experience with it? I’m gonna start it this week.


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LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41921 posts

re: Daily Strength Check-In
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


This post was edited on 7/31 at 9:38 pm


burgeman
Southeastern LA Fan
Member since Jun 2008
9572 posts

re: Daily Strength Check-In
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


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LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
41921 posts

re: Daily Strength Check-In
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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