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AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
221 posts
 Online 

re: Daily Strength Check-In
OHP: 5@90, 5@105, 5+@120 (9)

5 SS of tempo OHP 5@90 + 10 pull-ups

3 giant sets of the following:
15 front/lateral raise DB complexes
15 DB hammer curls
15 pushdowns


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

re: Daily Strength Check-In
Today was some extreme endurance/hypertrophy shite..

Flat Bench 3x13-15: 185, 195, 205 (13)
DB Incline 2x13-15: 60 (12), 50 (15)
Preacher Curls 3x13-15: 60 across
Cross Body Hammer Curls 2x13-15: 20s across
Lat Pulldowns 3x13-15: 120 across
Seated Cable Rows 2x13-15: 120 across

2 min between sets.

Man, I was struggling on the cross body hammer curls. The biceps were screaming, even at the lighter weight.

Tuesday’s will be Triceps, Delts & Legs.
Thursday’s will be Chest, Back & Biceps.

CrossFit MWF.


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
221 posts
 Online 

re: Daily Strength Check-In
SSB: 5@145, 5@165, 5+@185 (10)

5 SS of tempo SSB 5@145 + DB bench 10@50

3 giant sets of the following:
10 SSB reverse lunges per leg (80)
15 seated good mornings
15 ab wheel rollouts


burgeman
Southeastern LA Fan
Member since Jun 2008
9621 posts

re: Daily Strength Check-In
Incline Bench 160 3x5
Deadlift 225 1x5, really wanted to focus on my form all the way up through warmups and then the 5 at the end.

5 rounds of
Kettlebell swings 20kg x10
Front lateral raise 10 x10
pullups amrap


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16219 posts

re: Daily Strength Check-In
Thursday
Hang Cleans 5/3/1-115/135/155
Bench 5/3/1-217.5/246.5/275+(4)
Giant Sets
Close Grip bench 3x5-215
Cable Rows 3x10-170
Sandbag carry
Dragon Flags

Friday
Deadlifts 5/3/1-287.5/327.5/365+(4)
Giant Sets
Deficits 3x5-315
Reverse Hypers 3x10
Strap Layouts 3x10

Yesterday and today.


lattin1
LSU Fan
baton rouge
Member since May 2014
148 posts

re: Daily Strength Check-In
Deadlifts/Biceps


Deadlifts
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 × 4
Set 6: 435 lb × 3
Set 7: 475 lb × 2

Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 7
Set 2: 220 lb × 7
Set 3: 220 lb × 7
Set 4: 220 lb × 7

External Shoulder Rotations
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15

Bicep Curl (Barbell)
Set 1: 60 lb × 20
Set 2: 90 lb × 12
Set 3: 90 lb × 12
Set 4: 90 lb × 12
Set 5: 60 lb × 20

Ab Wheel
Set 1: 20 reps
Set 2: 20 reps
Set 3: 20 reps



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

re: Daily Strength Check-In
You didn’t do the 3 sets of max reps (4-6 rep range) flat bench today?



lattin1
LSU Fan
baton rouge
Member since May 2014
148 posts

re: Daily Strength Check-In
quote:

You didn’t do the 3 sets of max reps (4-6 rep range) flat bench today?


I did bench on thursday, just never got around to posting it.

Chest/Rear Delts

Reverse Fly (Machine)
Set 1: 110 lb × 17
Set 2: 110 lb × 17
Set 3: 110 lb × 17

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: 275 lb × 3
Set 5: 285 lb × 3
Set 6: 295 lb × 3

Rear Lateral Raise
Set 1: 90 lb × 15
Set 2: 90 lb × 15
Set 3: 90 lb × 15

Crunch Machine
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15

Tweaked my shoulder again earlier in the week so I dumped incline work.


dbeck
Arkansas Fan
Member since Nov 2014
20084 posts

re: Daily Strength Check-In
This morning:

Squat: 5x5x135
Barbell Press: 65x5, 75x4, 65x3, 55x5, 55x5
Deadlift: 115x10
Bench press: 65x5, 85x5, 95x5, 95x5, 95x5
Lat pulldown: 5x5x110
Did a bunch of dumbbell delt work and one arm rows when I got home.

Still working on learning technique and made a lot of progress in that department, especially Deadlift and bench.

Figured out the other day that my weak-ass, immobile back is hurting me in all my lifts so I'm making that a priority.


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
221 posts
 Online 

re: Daily Strength Check-In
Bench: 3@150, 3@170, 3+@190 (8)

3 SS of tempo bench 5@150 + 10 DB rows per arm. Did 2 additional sets of DB rows for a total of 5x10 on the rows.

3 giant sets of the following:
10 close grip bench presses
15 EZ bar curls
15 banded face-pulls
10 hanging leg raises

Finished with a quick ski erg HIIT session. 10 rounds of a 5 calorie ski sprint at 100% + 50 seconds rest. Ended up being about 10 seconds on/50 seconds off for 10 rounds.


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

re: Daily Strength Check-In
Deload week done.

AtS2.0 Week 8.0

Squats 245 4x4 245x11
Incline BP 125 4x6 125x16
Sumo DL 245 4x6 245x15


lattin1
LSU Fan
baton rouge
Member since May 2014
148 posts

re: Daily Strength Check-In
Shoulders/Lats



Ab Wheel
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 8 [Warm-up]
Set 3: 70 lb × 20 [Warm-up]
Set 4: 140 lb × 7

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 6
Set 2: 220 lb × 6
Set 3: 220 lb × 6
Set 4: 220 lb × 6
Set 5: 220 lb × 6

Lateral Raise (Incline Bench)
Set 1: 60 lb × 17
Set 2: 70 lb × 16
Set 3: 80 lb × 13
Set 4: 70 lb × 16
Set 5: 60 lb × 17

Lat Pulldown (Cable)
Set 1: 180 lb × 6
Set 2: 180 lb × 6
Set 3: 180 lb × 6

Inward Shoulder Rotations
Set 1: 35 lb × 15
Set 2: 35 lb × 15
Set 3: 35 lb × 15

Front Raise (Dumbbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 12
Set 3: 40 lb × 12

I'm going to be paying for doing this workout for the rest of the week. Usually if I do a bunch of warm up stuff I can work through most injuries but that wasn't the case this morning. OHP felt like someone was stabbing me in the shoulder. Guess I'll be taking the rest of the week off :(


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
221 posts
 Online 

re: Daily Strength Check-In
TB deadlift: 3@215, 3@250, 3+@280 (8)

3 SS of tempo TB deadlift 5@215 + 10 dips. Did 2 additional sets of dips for a total of 5x10.

3 giant sets of the following:
10 Bulgarian split squats per leg
15 rear delt flyes
100 ft farmers walk


dbeck
Arkansas Fan
Member since Nov 2014
20084 posts

re: Daily Strength Check-In
Low bar squat 1 x 165x5, 4 x 145x5- accidentally added the plates wrong in my head on first set
Bench press: 1 x 95x5, 4 x 100x5
Barbell row: 2 x 70x5, 3 x 80x5

Did some some hyperextensions instead of lat pull-downs since there were some old guys just hanging out on the cable machines.


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

re: Daily Strength Check-In
BP 185 4x4 185x11 205x5 230x1 and one ugly 235x1. My triceps were toast from the the 185 AMRAP set

Front Squats 110 4x6 110x12
Push Press 100 4x6 100x12
Pull-ups(+15lbs) 3x8
This post was edited on 9/15 at 8:07 pm


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

re: Daily Strength Check-In
Did some high rep Tricep and Shoulder work..

DB Tricep Extensions 3x15: 75lb
Cable Pushdowns 2x13: 80lbs
Strict Presses 2x15: 105
Seated DB Presses 3x15: 40lbs

CrossFit tomorrow.


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
221 posts
 Online 

re: Daily Strength Check-In
OHP: 3@100, 3@110, 3+@125 (8)

3 SS of tempo OHP 5@100 + 10 pull-ups. Did 2 additional sets of pull-up s for a total of 5x10.

3 giant sets of the following:
15 DB front/lateral raise complexes
15 DB hammer curls
15 tricep pushdowns


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

re: Daily Strength Check-In
DL 315 4x4 315x10 365x3 395x1 405x1 425x1.

The 425 was a PR attempt, it got of the floor quick but I missed the lockout. I’ll get it next time.

Close Grip BP 130 4x6 130x14
Bent over barbell row 155 3x6


lattin1
LSU Fan
baton rouge
Member since May 2014
148 posts

re: Daily Strength Check-In
quote:

DL 315 4x4 315x10 365x3 395x1 405x1 425x1.

The 425 was a PR attempt, it got of the floor quick but I missed the lockout. I’ll get it next time.


Assuming that's not a typo, you did 30 reps before attempting a PR? Good god man.


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
221 posts
 Online 

re: Daily Strength Check-In
SSB: 3@155, 3@175, 3+@200 (8)

3 SS of tempo SSB 5@155 + DB bench presses 10@50. Did 2 additional DB BP sets for a total of 5x10.

3 giant sets of the following:
10 lateral box toe touches per leg
15 seated good mornings
15 ab wheel rollouts


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