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Started By
Message
re: Daily Strength Check-In
Posted on 8/21/20 at 2:23 pm to AyyyBaw
Posted on 8/21/20 at 2:23 pm to AyyyBaw
Week 4/Day 5
Flat bench 3x6: 235, 245, 255
Weighted Dips 3x8: +53, +62, +71
Didn’t do any bicep work today. Hit the noon class at GCF and we did 17.1 which is an assload of DB snatches and BBJOs.
Before I started this chest program 4 weeks ago, I was tapped out at 255x3 without doing prior heavish sets,
When I had this C6C7 nerve issue last year, I was at 265x6 so I’m not far off from it..
Flat bench 3x6: 235, 245, 255
Weighted Dips 3x8: +53, +62, +71
Didn’t do any bicep work today. Hit the noon class at GCF and we did 17.1 which is an assload of DB snatches and BBJOs.
Before I started this chest program 4 weeks ago, I was tapped out at 255x3 without doing prior heavish sets,
When I had this C6C7 nerve issue last year, I was at 265x6 so I’m not far off from it..
This post was edited on 8/21/20 at 7:05 pm
1
Posted on 8/21/20 at 8:34 pm to LSUAlum2001
OHP 115 4x5 115x11
Paused Squats 175 4x7 175x16
BP 135x10 170x8 200x5 215x3 225x1x3
I was gonna try to get 240 up but the 225 was moving a little slow, so I’ll try next week.
Paused Squats 175 4x7 175x16
BP 135x10 170x8 200x5 215x3 225x1x3
I was gonna try to get 240 up but the 225 was moving a little slow, so I’ll try next week.
This post was edited on 8/21/20 at 8:35 pm
Posted on 8/23/20 at 11:36 am to Bonkers119
Squat
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 365 lb × 4
Set 5: 395 lb × 3
Set 6: 425 lb × 1
Hip Thrust
Set 1: 225 lb × 6
Set 2: 315 lb × 6
Set 3: 405 lb × 6
Set 4: 455 lb × 5
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: 305 lb × 5
Set 5: 335 lb × 4
Set 6: 355 lb × 3
Did hip thrusts for the first time in a while. Thinking they might help with my squat which hasn't felt as strong lately.
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 365 lb × 4
Set 5: 395 lb × 3
Set 6: 425 lb × 1
Hip Thrust
Set 1: 225 lb × 6
Set 2: 315 lb × 6
Set 3: 405 lb × 6
Set 4: 455 lb × 5
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: 305 lb × 5
Set 5: 335 lb × 4
Set 6: 355 lb × 3
Did hip thrusts for the first time in a while. Thinking they might help with my squat which hasn't felt as strong lately.
Posted on 8/24/20 at 7:22 am to lattin1
Split Jerk 3x5-135
OHP-3x5 120/140/160+(5)
Giant Sets
Axel Pin press 3x5-165
Shoulder Shrugs 3x10-225
Suite case carry
Log Clean and Press 3x5-105
I’m going to start including strongman lifts in my routines. My gym has a pretty solid group of lifters, and I want to compete with them next season. I’ll just be a novice, so this is really about gaining strength in general and becoming accustomed to the different implements.
OHP-3x5 120/140/160+(5)
Giant Sets
Axel Pin press 3x5-165
Shoulder Shrugs 3x10-225
Suite case carry
Log Clean and Press 3x5-105
I’m going to start including strongman lifts in my routines. My gym has a pretty solid group of lifters, and I want to compete with them next season. I’ll just be a novice, so this is really about gaining strength in general and becoming accustomed to the different implements.
Posted on 8/24/20 at 8:24 am to DeafJam73
Squat: 240x5; 270x3; 302.5x3
DL: 290 5x3
Step-back lunges: 95 3x8
I’m getting the Kabuki trap bar for Xmas so I can incorporate more strongman-esque things as well like farmer carries and yoke walks. I really want the Transformer, but I think practically I need to get the trap bar so I can add much more versatility to my garage.
DL: 290 5x3
Step-back lunges: 95 3x8
I’m getting the Kabuki trap bar for Xmas so I can incorporate more strongman-esque things as well like farmer carries and yoke walks. I really want the Transformer, but I think practically I need to get the trap bar so I can add much more versatility to my garage.
This post was edited on 8/24/20 at 8:25 am
Posted on 8/24/20 at 10:23 am to Dixie Normus
Bench: 3@145#, 3@165#, 3+@185# (capped at 8)
3 supersets of 5 bench presses @ 145# w/ 2 second eccentric + 10 Pendlay rows @ 115#. Completed 2 additional sets of Pendlay rows for a total of 5x10 on the rows.
3 giant sets of the following:
15 ring push-ups
15 cable curls
15 banded face pulls
3 supersets of 5 bench presses @ 145# w/ 2 second eccentric + 10 Pendlay rows @ 115#. Completed 2 additional sets of Pendlay rows for a total of 5x10 on the rows.
3 giant sets of the following:
15 ring push-ups
15 cable curls
15 banded face pulls
Posted on 8/24/20 at 2:21 pm to AyyyBaw
Week 5/Day 1
Flat bench 3x8: 235, 240, 245
Incline DB pullovers 3x8: 90, 90x 90
DB Lateral Raise 3x8: 35, 40, 40
Wide Grip Upright Rows 3x8: 90, 90, 90
Last week was 4x8 flat sets and I stayed at 235 across. Finished at 245 today and I think I could have hit 10.
Singles on Wednesday and will try for 305/310.
Flat bench 3x8: 235, 240, 245
Incline DB pullovers 3x8: 90, 90x 90
DB Lateral Raise 3x8: 35, 40, 40
Wide Grip Upright Rows 3x8: 90, 90, 90
Last week was 4x8 flat sets and I stayed at 235 across. Finished at 245 today and I think I could have hit 10.
Singles on Wednesday and will try for 305/310.
This post was edited on 8/24/20 at 2:22 pm
Posted on 8/24/20 at 7:52 pm to LSUAlum2001
AtS2.0 Week 5
Squat 250 4x4 250x10 295x3
Incline BP 125 4x6 125x25
Sumo DL 250 4x6 250x13
Bent over Barbell Row 145 3x8
Squat 250 4x4 250x10 295x3
Incline BP 125 4x6 125x25
Sumo DL 250 4x6 250x13
Bent over Barbell Row 145 3x8
Posted on 8/25/20 at 7:21 am to Bonkers119
Bench: 195x5; 225x3; 250x4
OHP ss BB rows: 125 5x3; 5x10
OHP ss BB rows: 125 5x3; 5x10
Posted on 8/25/20 at 8:03 am to Dixie Normus
Trap bar deadlift: 3@210#, 3@240#, 3+@270# (capped at 8)
3 supersets of 5 TB deadlifts @ 210# w/ 2 second eccentric + 10 dips. Completed an additional 2 sets of dips for a total of 5x10.
3 giant sets of the following:
10 single arm single leg deadlifts @ 35# KB
15 rear delt flyes @ 20#
100 foot farmers walk @ 135#/hand
3 supersets of 5 TB deadlifts @ 210# w/ 2 second eccentric + 10 dips. Completed an additional 2 sets of dips for a total of 5x10.
3 giant sets of the following:
10 single arm single leg deadlifts @ 35# KB
15 rear delt flyes @ 20#
100 foot farmers walk @ 135#/hand
Posted on 8/25/20 at 8:24 am to AyyyBaw
Thinking ahead, would anyone be game for a Daily Strength Check-in group programming for next year? We’ve got a pretty consistent group of posters now and it could be fun.
Posted on 8/25/20 at 8:28 am to AyyyBaw
Shoulders/Lats
Walking
Set 1: 10:00
Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 10 [Warm-up]
Set 3: 160 lb × 11
Set 4: 160 lb × 11
Set 5: 160 lb × 11
Set 6: 160 lb × 11
Weighted Pull Up (bw+weight)
Set 1: 245 lb × 5
Set 2: 245 lb × 5
Set 3: 245 lb × 5
Set 4: 245 lb × 5
Set 5: 245 lb × 5
Lateral Raise (Incline Bench)
Set 1: 60 lb × 14
Set 2: 70 lb × 13
Set 3: 80 lb × 12
Set 4: 70 lb × 13
Set 5: 60 lb × 14
Lat Pulldown (Cable)
Set 1: 190 lb × 10
Set 2: 190 lb × 10
Set 3: 190 lb × 10
Internal Shoulder Rotations
Set 1: 50 lb × 10
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Front Raises (Football Bar)
Set 1: 55 lb × 8
Set 2: 55 lb × 8
Set 3: 55 lb × 8
Shoulders are feeling good. Still a long way from repping 240 but that's probably how they got screwed up in the first place. lol
Walking
Set 1: 10:00
Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 10 [Warm-up]
Set 3: 160 lb × 11
Set 4: 160 lb × 11
Set 5: 160 lb × 11
Set 6: 160 lb × 11
Weighted Pull Up (bw+weight)
Set 1: 245 lb × 5
Set 2: 245 lb × 5
Set 3: 245 lb × 5
Set 4: 245 lb × 5
Set 5: 245 lb × 5
Lateral Raise (Incline Bench)
Set 1: 60 lb × 14
Set 2: 70 lb × 13
Set 3: 80 lb × 12
Set 4: 70 lb × 13
Set 5: 60 lb × 14
Lat Pulldown (Cable)
Set 1: 190 lb × 10
Set 2: 190 lb × 10
Set 3: 190 lb × 10
Internal Shoulder Rotations
Set 1: 50 lb × 10
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Front Raises (Football Bar)
Set 1: 55 lb × 8
Set 2: 55 lb × 8
Set 3: 55 lb × 8
Shoulders are feeling good. Still a long way from repping 240 but that's probably how they got screwed up in the first place. lol
Posted on 8/25/20 at 3:21 pm to lattin1
Power Cleans 3x5-135
Squats 3x5-227.5/262.5/297.5+(8)
Giant Sets
Pause Squats 3x5-275
Leg Extensions 3x10-4 plates
Sand bag hurls
Yoke Walk 200
Felt good today. It was hard, but I think I smashed it thoroughly.
Squats 3x5-227.5/262.5/297.5+(8)
Giant Sets
Pause Squats 3x5-275
Leg Extensions 3x10-4 plates
Sand bag hurls
Yoke Walk 200
Felt good today. It was hard, but I think I smashed it thoroughly.
Posted on 8/25/20 at 7:53 pm to Dixie Normus
BP 190 4x4 190x10 205x4 230x1x2
Front Squats 110 4x6 110x13
Push Press 105 4x6 105x12
Lat Pulldown 150 3x10
Rowing cardio 2 km.
I think a group program would be awesome. Maybe at the start of the new year?
Front Squats 110 4x6 110x13
Push Press 105 4x6 105x12
Lat Pulldown 150 3x10
Rowing cardio 2 km.
I think a group program would be awesome. Maybe at the start of the new year?
This post was edited on 8/25/20 at 7:54 pm
Posted on 8/25/20 at 10:07 pm to Bonkers119
That’s what I was thinking. That way we have plenty of time to argue about what program to run 
Posted on 8/25/20 at 10:13 pm to Dixie Normus
LINK
This one.
Always push the envelope on the weights to maximize the gainz and take longer breaks if needed.
This one.
Always push the envelope on the weights to maximize the gainz and take longer breaks if needed.
Posted on 8/26/20 at 2:43 pm to LSUAlum2001
Week 5/Day 3
Flat 4x1: 265, 280, 295, 310 (linked)
Incline DB 3x8: 90, 90, 95
DB Tricep Ext 3x8: 100, 100, 100 (10 reps)
Cable Pushdowns 3x8: 90, 95, 100
5 weeks ago, my final lift on Wednesday was 260, but I did the singles after the 3 incline sets because someone was occupying the bench with the safety bars. I was around 275 at that time if I truly went in fresh. 310 today.
320 next week?
LINK
Flat 4x1: 265, 280, 295, 310 (linked)
Incline DB 3x8: 90, 90, 95
DB Tricep Ext 3x8: 100, 100, 100 (10 reps)
Cable Pushdowns 3x8: 90, 95, 100
5 weeks ago, my final lift on Wednesday was 260, but I did the singles after the 3 incline sets because someone was occupying the bench with the safety bars. I was around 275 at that time if I truly went in fresh. 310 today.
320 next week?
LINK
This post was edited on 8/26/20 at 3:08 pm
Posted on 8/27/20 at 8:12 am to LSUAlum2001
quote:
320 next week?
shite man, you're about to pass me. lol. Nice work.
Posted on 8/27/20 at 11:03 am to lattin1
Let’s say a prayer for my garage gym baws. Seems like the area around my house got smacked.
Posted on 8/27/20 at 12:10 pm to Dixie Normus
Forgot to post Monday, had a short workout due to kids being home from school. First day squatting and ohp in almost 2 weeks.
OHP 115 2x5 1x6
Squat 187.5 2x5 1x7, felt like I had more in the tank but I got out of breath
Emom 10mins ohp 75 x5, superset with pullups
Threw in some arm stuff and my kids woke up.
OHP 115 2x5 1x6
Squat 187.5 2x5 1x7, felt like I had more in the tank but I got out of breath
Emom 10mins ohp 75 x5, superset with pullups
Threw in some arm stuff and my kids woke up.
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