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LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
42424 posts

re: Daily Strength Check-In
Week 6/Day 3:
Flat Bench 4x1: (Warmups 45x15, 135x10, 185x7, 225x3, 245x1, 260x1) 285, 300, 315, 320
Incline DB 3x8: 90, 95, 95
DB Tricep Extension 3x8: 100, 100 (10), 100 (10)
VBar Cable Pushdowns 3x8: 90, 100, 110

The final lift at 320 was ugly as my right arm lagged a little behind, but I managed to lock it out. The final lift 6 weeks ago on Day 3 was 265. I failed attempting 275 that day.

One more bench day in this program on Friday.

I'll switch to a Push/Pull routine Tues/Thur while adding in more Crossfit workouts. I may revisit this program in 3-4 months.

This post was edited on 9/2 at 3:14 pm


burgeman
Southeastern LA Fan
Member since Jun 2008
9621 posts
 Online 

re: Daily Strength Check-In
Forgot to post Monday but here is today, warm-ups not included:

OHP 117.5 2x5 1x6
Deadlift 245 1x3

3 Giant sets
Deadlift 185 x5
Swimmer's press 25 dumbbells each arm x5
Kettlebell swings 20kg x10


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16219 posts

re: Daily Strength Check-In
Power Cleans 3x3-155
Squats 3x3-245/280/315/+(5)
Giant Sets
Pause Squats 3x5-295/285/275
Leg Extensions 3x10-4 plates
Sand bag hurls
Yoke Walk 400


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
221 posts
 Online 

re: Daily Strength Check-In
OHP: 5@100, 3@115, 1+@130 (5)

5 SS of tempo OHP 3@100 + 10 pull-ups alternating between pronated & supinated grip.

3 sets of the following:
15 plate raises
15 alternating hammer curls
15 tricep pushdowns


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5873 posts

re: Daily Strength Check-In
DL 340 4x3 340x7
Close grip BP 145 4x5 145x12
Lat Pulldowns 155 3x8
Rowing 2 km


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16219 posts

re: Daily Strength Check-In
Hang Cleans 3x3-135
Bench 3x3-205/235/260+(4)
Giant Sets
Close Grip bench 3x10-205
Cable Rows 3x10-160
Sandbag carry
Dragon Flags


lattin1
LSU Fan
baton rouge
Member since May 2014
148 posts

re: Daily Strength Check-In
Triceps/Traps

Walking
Set 1: 0.5 mi | 10:00

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 115 lb × 5
Set 4: 125 lb × 3
Set 5: 135 lb × 10

T Bar Row
Set 1: 135 lb × 10
Set 2: 180 lb × 5
Set 3: 190 lb × 5
Set 4: 205 lb × 5
Set 5: 215 lb × 5

Skull crushers-Football Bar
Set 1: 110 lb × 6
Set 2: 110 lb × 5
Set 3: 110 lb × 6
Set 4: 110 lb × 6

Incline Row (Dumbbell)
Set 1: 140 lb × 16
Set 2: 140 lb × 15
Set 3: 140 lb × 14

Triceps Pushdown (Cable - Straight Bar)
Set 1: 120 lb × 16
Set 2: 120 lb × 15
Set 3: 120 lb × 14


LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
42424 posts

re: Daily Strength Check-In
Last Bench Day of this 6 Weeker..

Flat Bench 3x4-6: 245, 255, 265 (5.5 reps)
Dips 3x8: BW

Failed 6 at 265 and did the role of shame and dumped the barbell on the floor. L-Elbow (arthritis) was killing me and I just did some slow reps on dips with a 2 sec pause at the bottom.

In the end, I finished with these weights and where I started in () 6 weeks ago:
255x8 on Monday (215)
320x1 on Wednesday (265)
265x5 on Friday (245)

I doubt I hit this program again until 2021. Too much going on between now and then to dedicate so much time to it. Hopefully, I can keep this C6C7 nerve issue in check until then and start close to where I finished this round.

Miserable CF workout before I lifted today, too.


lattin1
LSU Fan
baton rouge
Member since May 2014
148 posts

re: Daily Strength Check-In
quote:

Failed 6 at 265 and did the role of shame and dumped the barbell on the floor.


I got pinned going for a 315 double a couple weeks ago and had to get rescued by a 70 year old man and a 90 lb. girl. The pins were set too low to help me but high enough to keep me from dumping the plates. I've never felt dumber in my life.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16219 posts

re: Daily Strength Check-In
Deadlifts 3x3-275/305/345+(5)
Giant Sets
Deficits 3x5-285
RDLs 3x10-225
Reverse Hypers 3x10
Leg press 3x10-250ish

This is from Friday morning. Felt tired, but smashed it nonetheless. Yesterday morning was strongman shite. Worked up to a single of 235 on power cleans. Did atlas stones at 160 pounds. Farmers walk somewhere over 400 pounds. Tried my hand at sandbag toss but my form is trash right now. It was fun though.


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5873 posts

re: Daily Strength Check-In
Deload week, kinda boring

Squats 200 5x5
Incline BP 95 5x5
Sumo DLs 190 5x5
Dumbbell curls 35x10 40x10 45x8
Pull-ups (+10lbs) 3x8


dbeck
Arkansas Fan
Member since Nov 2014
20084 posts

re: Daily Strength Check-In
Today I had my first full(ish) workout since March:

Barbell squats, inclined bench press, Barbell rows, skullcrushers, hyperextensions. Weight was an embarrassment so I will not list it here.


lattin1
LSU Fan
baton rouge
Member since May 2014
148 posts

re: Daily Strength Check-In
Shoulders/Lats

Walking
Set 1: 0.3 mi | 6:00

Ab Wheel
Set 1: 18 reps
Set 2: 18 reps
Set 3: 18 reps

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 10 [Warm-up]
Set 3: 190 lb × 7
Set 4: 190 lb × 6
Set 5: 190 lb × 6
Set 6: 190 lb × 6

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 10
Set 2: 220 lb × 10
Set 3: 220 lb × 10
Set 4: 220 lb × 10
Set 5: 220 lb × 8

Lateral Raise (Incline Bench)
Set 1: 60 lb × 17
Set 2: 70 lb × 16
Set 3: 80 lb × 16
Set 4: 70 lb × 16
Set 5: 60 lb × 17

Lat Pulldown (Cable)
Set 1: 250 lb × 5
Set 2: 250 lb × 5
Set 3: 250 lb × 5

Crunch (Machine)
Set 1: 235 lb × 20
Set 2: 235 lb × 15

Shoulders are almost back to full strength in the gym but they're still killing me when I sleep. I literally wake up every two hours to throbbing pain which is SO much fun. I'm thinking the solution might be heavy alcohol abuse.


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
221 posts
 Online 

re: Daily Strength Check-In
Yesterday
Bench: 5@135. 5@160, 5+@180 (10)

5 SS of tempo bench presses 5@135 + Pendlay rows 10@115

3 giants sets of the following:
15 ring push-ups
15 cable curls
15 banded face pulls

Today
TB deadlift: 5@200, 5@235, 5+@265 (10)

5 SS of tempo TB deadlift 5@200 + 10 dips

3 giant sets of the following:
10 single leg deadlifts per leg
15 rear delt flyes
100 ft farmer's walk


burgeman
Southeastern LA Fan
Member since Jun 2008
9621 posts
 Online 

re: Daily Strength Check-In
OHP 120 2x5 1x6
Squat 192.5 2x5 1x7

EMOM 10 minutes
OHP 75 x5
superset Pull ups AMRAP




dbeck
Arkansas Fan
Member since Nov 2014
20084 posts

re: Daily Strength Check-In
Squat 5x5 @ 135
Bench press 5x5 @ 95
Deadlift 1x5 @ 95
Barbell Row 5x5 @ 70
Lat pull-down 5x5 @ 100


Started to warm up on deadlift but my legs were too tired to get into proper stance and didn't want to hurt my back.


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10
lattin1
LSU Fan
baton rouge
Member since May 2014
148 posts

re: Daily Strength Check-In
Chest/Rear Delts

Walking
Set 1: 0.5 mi | 10:00

Reverse Fly (Machine)
Set 1: 110 lb × 16
Set 2: 110 lb × 16
Set 3: 110 lb × 16

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 295 lb × 1
Set 5: 295 lb × 1
Set 6: 295 lb × 1
Set 7: 295 lb × 1
Set 8: 295 lb × 1

Rear Lateral Raise
Set 1: 90 lb × 16
Set 2: 90 lb × 16
Set 3: 90 lb × 16

Incline DB Press
Set 1: 200 lb × 6
Set 2: 200 lb × 6
Set 3: 200 lb × 6
Set 4: 200 lb × 6

Crunch Machine
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12

Decided to try that bench program that LSUAlum2001 posted. Today wasn't too bad, just 5 singles, but that first hypertrophy day killed me. 5 sets of 8 with 75% of your 1RM looks easy on paper but I didn't realize until I started how much volume that actually is. The last two sets I was like please please don't let me get pinned with 245lbs. on the bar


LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
42424 posts

re: Daily Strength Check-In
quote:

The last two sets I was like please please don't let me get pinned with 245lbs. on the bar




Pretty much where I finished in W6 with the 3x8s.

245x8
250x8
255x7

I followed it loosely. If I could push more reps at a certain weight, I'd add 5-10 for the next set.

The same on the singles and 4-6 reps on Friday. I always added weight if I could go heavier.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16219 posts

re: Daily Strength Check-In
Power Cleans 5/3/1-135/155/175
Squats 5/3/1-262.5/297.5/332.5+(2x2)
Giant Sets
Pause Squats 3x5-245
Leg Extensions 3x10-4 plates
Reverse hypers 3x10-200

Rough morning. I fell apart after the main squat lifts. Or maybe I’m just being a bitch. I’ll get back to you on that.


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
58937 posts

re: Daily Strength Check-In
Nice man! Still a solid day. One day i'll invest in some fractional plates.


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