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Message
re: Daily Strength Check-In
Posted on 8/3/20 at 2:17 pm to LSUAlum2001
Posted on 8/3/20 at 2:17 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
Week 2, Day 1:
Flat 5x8 @ 225
Incline DB 3x8 at 80s
Side DB Raise: 3x8 @ 35
WG Upright Rows: 3x10 @ 90
Had my hip checked out. Either an impingement in the hip or some IT band issue at the hip. RICEng the shite out of it this week. Golf tourney on Sunday and some big athletic event a week from Saturday. Send prayers.
This post was edited on 8/4/20 at 8:58 am
1
Posted on 8/3/20 at 7:53 pm to LSUAlum2001
Squats 230 4x4 230x12
Incline BP 115 4x6 115x16
Sumo DLs 230 4x6 230x14
Bent over Barbell row 135 3x8
Incline BP 115 4x6 115x16
Sumo DLs 230 4x6 230x14
Bent over Barbell row 135 3x8
Posted on 8/4/20 at 8:09 am to Bonkers119
SSB squats: 4x3 - 210#
Bench press: 4x3 - 210#
Weighted pull-ups: 1x5, 1x4 - 55#
Trap bar shrugs: 3x8 - 185#
EZ bar curls: 2x7 - 85#
EZ bar skullcrushers: 2x6 - 75#
Weighted sit-ups: 5x12 - 53# KB
Standing calf raises: 3x12 - 50# DB x2
So, program called for 4x3 strait bar back squats @ 240#. I just got a SSB and hadn't used it yet, so I figured I would replace back squats for SSB and find something that was around the same RPE for 4x3. I had heard that most people SSB less weight than back squat. Is that around a normal conversion that you have all found - 240# (BS) to 210 (SSB), or does the SSB ever get a little closer to back squat as you gain experience with the SSB?
Bench press: 4x3 - 210#
Weighted pull-ups: 1x5, 1x4 - 55#
Trap bar shrugs: 3x8 - 185#
EZ bar curls: 2x7 - 85#
EZ bar skullcrushers: 2x6 - 75#
Weighted sit-ups: 5x12 - 53# KB
Standing calf raises: 3x12 - 50# DB x2
So, program called for 4x3 strait bar back squats @ 240#. I just got a SSB and hadn't used it yet, so I figured I would replace back squats for SSB and find something that was around the same RPE for 4x3. I had heard that most people SSB less weight than back squat. Is that around a normal conversion that you have all found - 240# (BS) to 210 (SSB), or does the SSB ever get a little closer to back squat as you gain experience with the SSB?
Posted on 8/4/20 at 9:28 am to AyyyBaw
Reverse Banded 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: 405 lb × 1
Set 6: 465 lb × 1
Set 7: 525 lb × 1
Set 8: 585 lb × 1
Weighted Chin Ups
Set 1: 25 lb × 6
Set 2: 35 lb × 5
Set 3: 45 lb × 5
Set 4: 35 lb × 5
Set 5: 25 lb × 6
Ab Wheel
Set 1: 15 reps
Set 2: 15 reps
Set a new 1RM PR for reverse banded deadlifts. Banded or not, pulling 6 plates definitely stroked my ego a bit. lol. On a negative note I somehow managed to tweak my shoulder right after doing chin ups and now I'm miserable.
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: 405 lb × 1
Set 6: 465 lb × 1
Set 7: 525 lb × 1
Set 8: 585 lb × 1
Weighted Chin Ups
Set 1: 25 lb × 6
Set 2: 35 lb × 5
Set 3: 45 lb × 5
Set 4: 35 lb × 5
Set 5: 25 lb × 6
Ab Wheel
Set 1: 15 reps
Set 2: 15 reps
Set a new 1RM PR for reverse banded deadlifts. Banded or not, pulling 6 plates definitely stroked my ego a bit. lol. On a negative note I somehow managed to tweak my shoulder right after doing chin ups and now I'm miserable.
Posted on 8/4/20 at 1:48 pm to lattin1
Felt lazy yesterday, so I skipped. Made it up today. Warmups were not included.
Incline bench 145 2x5 1x8
Back squat 185 2x5 1x8
Floor press EMOM 87.5 x10 superset overhead dumbbell tricep 35 x5
5 rounds
Kettlebell swings 20kg x10
Barbell curls x10
Burpess x8
Incline bench 145 2x5 1x8
Back squat 185 2x5 1x8
Floor press EMOM 87.5 x10 superset overhead dumbbell tricep 35 x5
5 rounds
Kettlebell swings 20kg x10
Barbell curls x10
Burpess x8
Posted on 8/4/20 at 7:48 pm to burgeman
BP 175 4x4 175x12
Front Squat 95 4x6 95x16
Push Press 95 4x6 95x15
Pull Ups BW 4x8
Dumbbell BP 50x10 60x10 70x8 80x5
Front Squat 95 4x6 95x16
Push Press 95 4x6 95x15
Pull Ups BW 4x8
Dumbbell BP 50x10 60x10 70x8 80x5
Posted on 8/5/20 at 6:30 am to Bonkers119
A LP story
Not that anyone here needs to read this. A guy doing a lp lifting program (starting strength and website) improves even with all the bullshite around.
Mainly, this is a personal reminder for me to not fret and get after it when able.
Not that anyone here needs to read this. A guy doing a lp lifting program (starting strength and website) improves even with all the bullshite around.
Mainly, this is a personal reminder for me to not fret and get after it when able.
Posted on 8/5/20 at 8:14 am to Junky
OHP: 4x3 - 140#
Trap bar deadlift: 4x3 - 325#
Rear delt flyes: 2x8 - 25#
DB standing shrugs: 2x8 - 70#
DB hammer curls: 2x8 - 40#
Tricep pushdowns: 2x8 - 55#
Weighted knee raises: 5x10
Seated calf raises: 3x20 - 185#
One more week of the 2-4 reps on main lifts until moving to a more hypertrophy based phase at 8-12 reps on main lifts.
Trap bar deadlift: 4x3 - 325#
Rear delt flyes: 2x8 - 25#
DB standing shrugs: 2x8 - 70#
DB hammer curls: 2x8 - 40#
Tricep pushdowns: 2x8 - 55#
Weighted knee raises: 5x10
Seated calf raises: 3x20 - 185#
One more week of the 2-4 reps on main lifts until moving to a more hypertrophy based phase at 8-12 reps on main lifts.
Posted on 8/5/20 at 12:31 pm to AyyyBaw
Monday
Split Jerk 3x3-145
OHP-3x3-125/145/165+(3)
Giant Sets
Spider Bar incline press 3x10-145
V-Bar Lat pulls 3x10-220
Suite case carry
10 KB swings, 10 burpees 3x10
Tuesday
Power Cleans 3x3-135
Squats 3x3-240/270/305+(6)
Giant Sets
Front squats 3x8-235
Box step ups 3x4-235
Yoke walks 140
Last two sessions.
Split Jerk 3x3-145
OHP-3x3-125/145/165+(3)
Giant Sets
Spider Bar incline press 3x10-145
V-Bar Lat pulls 3x10-220
Suite case carry
10 KB swings, 10 burpees 3x10
Tuesday
Power Cleans 3x3-135
Squats 3x3-240/270/305+(6)
Giant Sets
Front squats 3x8-235
Box step ups 3x4-235
Yoke walks 140
Last two sessions.
Posted on 8/5/20 at 12:57 pm to DeafJam73
Leg Day
Squats:
2x warmup
3x10@255
RDL: 3x10@135 / Hyperextension: 3x10@45 (Superset)
Quad Extension: 3x15@125
Hamstring Curl: 3x15@50
Smith Machine Calf Raises: 3x15@225
Still getting used to the higher rep squats with only 90 sec rest. Felt like I was going to puke after the last set
Squats:
2x warmup
3x10@255
RDL: 3x10@135 / Hyperextension: 3x10@45 (Superset)
Quad Extension: 3x15@125
Hamstring Curl: 3x15@50
Smith Machine Calf Raises: 3x15@225
Still getting used to the higher rep squats with only 90 sec rest. Felt like I was going to puke after the last set
Posted on 8/5/20 at 2:55 pm to LSUAlum2001
quote:
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
Week 2, Chest Day 2
Flat: Warmups, 235, 245, 255, 265, 275
Incline DB Pullovers: 3x8 @85
DB Extension: 3x8 @100
Cable Pushdowns: 3x8 @90
Tried 285 and failed, but the speed of 275 was better than that of 260 last week, so I’m gunning for 285 next week. I like using Day 2 as a climbing set during the program and not just 90-100% across. 3 more weeks left of this program. I’ve managed to shed 10lbs over the last 5-6 weeks and maintain my strength numbers, or see them go up.
I’ll probably run this 5 week program every 3 months with the hope to get back to 315+.
Good day in the gym.
This post was edited on 8/5/20 at 8:15 pm
Posted on 8/5/20 at 7:47 pm to LSUAlum2001
DL 300 4x4 300x10
CG BP 125 4x6 125x16
Bent Over DB rows 70 3x10
Lat Pulldowns 150 3x8
I wanted to get 12 reps on DL but I was tired. Still happy I got 10 reps.
CG BP 125 4x6 125x16
Bent Over DB rows 70 3x10
Lat Pulldowns 150 3x8
I wanted to get 12 reps on DL but I was tired. Still happy I got 10 reps.
Posted on 8/6/20 at 12:50 pm to Bonkers119
Thursday
Hang Cleans 3x3-115
Bench Press 3x3-200/225/255+(6)
Giant Sets
DB Press 3x10-100
Barbell Row 3x10-185
Dips 3x10
Dragon Flags 3x10
My upper back felt big all morning. Love it.
Hang Cleans 3x3-115
Bench Press 3x3-200/225/255+(6)
Giant Sets
DB Press 3x10-100
Barbell Row 3x10-185
Dips 3x10
Dragon Flags 3x10
My upper back felt big all morning. Love it.
Posted on 8/6/20 at 2:44 pm to Bonkers119
quote:
I wanted to get 12 reps on DL but I was tired. Still happy I got 10 reps.
Just curious, why are you going for such high reps on deadlifts?
Posted on 8/6/20 at 4:36 pm to lattin1
I started a new program last week called Average to Savage 2.0 by Greg Nuckuls. The last set calls for reps to failure. The programming updates week to week based on your rep count that week.
Here’s a link if you want to check it out.
AtS2.0
Here’s a link if you want to check it out.
AtS2.0
This post was edited on 8/6/20 at 4:39 pm
Posted on 8/6/20 at 6:44 pm to Bonkers119
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: 465 lb × 2
Set 8: 495 lb × 2
Bicep Curl (Barbell)
Set 1: 40 lb × 25
Set 2: 100 lb × 8
Set 3: 100 lb × 8
Set 4: 100 lb × 8
Crunch (Machine)
Set 1: 235 lb × 20
Set 2: 235 lb × 15
Set 3: 235 lb × 15
Weighted Chin Ups
Set 1: 25 lb × 6
Set 2: 35 lb × 5
Set 3: 35 lb × 5
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: 465 lb × 2
Set 8: 495 lb × 2
Bicep Curl (Barbell)
Set 1: 40 lb × 25
Set 2: 100 lb × 8
Set 3: 100 lb × 8
Set 4: 100 lb × 8
Crunch (Machine)
Set 1: 235 lb × 20
Set 2: 235 lb × 15
Set 3: 235 lb × 15
Weighted Chin Ups
Set 1: 25 lb × 6
Set 2: 35 lb × 5
Set 3: 35 lb × 5
Posted on 8/6/20 at 6:56 pm to Bonkers119
Deadlifts are the one thing I won’t do to failure because the form will suffer as you progress to absolute failure and it could lead to injury.
Posted on 8/6/20 at 7:10 pm to LSUAlum2001
You shouldn’t do anything to total failure. It should be to near failure. But that’s just me.
Posted on 8/6/20 at 7:15 pm to DeafJam73
Oh yeah I know, I usually leave 1-2 reps to failure. I know when my form is about to breakdown and I stop there.
Tonight
OHP 115 4x4 115x10
Pause Squat 175 4x6 175x16
Upright row 65x10 75x10 85x10
BP 135x10 165x10 185x8 205x3 215x2 225x2
Tonight
OHP 115 4x4 115x10
Pause Squat 175 4x6 175x16
Upright row 65x10 75x10 85x10
BP 135x10 165x10 185x8 205x3 215x2 225x2
This post was edited on 8/6/20 at 7:42 pm
Posted on 8/7/20 at 7:48 pm to Bonkers119
Deads 3x3-265/300/335+(5)
Giant Sets
Pause Deads 3x5-295
Leg Curls 3x10
Reverse Hypers 3x10
15 lb med ball slams 3x10
Finisher
Dragon Flags 3x10
My hips got tight in the middle of the lift. I really need to stretch more.
Giant Sets
Pause Deads 3x5-295
Leg Curls 3x10
Reverse Hypers 3x10
15 lb med ball slams 3x10
Finisher
Dragon Flags 3x10
My hips got tight in the middle of the lift. I really need to stretch more.
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