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Started By
Message
re: Daily Strength Check-In
Posted on 9/10/20 at 9:35 am to GeorgeTheGreek
Posted on 9/10/20 at 9:35 am to GeorgeTheGreek
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
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
1
Posted on 9/10/20 at 1:43 pm to AyyyBaw
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.
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.
Posted on 9/11/20 at 8:07 am to LSUAlum2001
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
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
Posted on 9/11/20 at 11:13 am to AyyyBaw
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
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
Posted on 9/11/20 at 12:35 pm to burgeman
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.
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.
Posted on 9/11/20 at 6:29 pm to DeafJam73
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
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
Posted on 9/11/20 at 6:49 pm to lattin1
You didn’t do the 3 sets of max reps (4-6 rep range) flat bench today?
Posted on 9/12/20 at 1:45 pm to LSUAlum2001
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.
Posted on 9/12/20 at 5:24 pm to lattin1
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-arse, immobile back is hurting me in all my lifts so I'm making that a priority.
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-arse, immobile back is hurting me in all my lifts so I'm making that a priority.
Posted on 9/14/20 at 7:59 am to dbeck
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.
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.
Posted on 9/14/20 at 8:14 pm to AyyyBaw
Deload week done.
AtS2.0 Week 8.0
Squats 245 4x4 245x11
Incline BP 125 4x6 125x16
Sumo DL 245 4x6 245x15
AtS2.0 Week 8.0
Squats 245 4x4 245x11
Incline BP 125 4x6 125x16
Sumo DL 245 4x6 245x15
Posted on 9/15/20 at 3:47 am to Bonkers119
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 :(
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 :(
Posted on 9/15/20 at 8:26 am to lattin1
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
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
Posted on 9/15/20 at 9:09 am to AyyyBaw
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.
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.
Posted on 9/15/20 at 8:06 pm to dbeck
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
Front Squats 110 4x6 110x12
Push Press 100 4x6 100x12
Pull-ups(+15lbs) 3x8
This post was edited on 9/15/20 at 8:07 pm
Posted on 9/15/20 at 9:46 pm to Bonkers119
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.
DB Tricep Extensions 3x15: 75lb
Cable Pushdowns 2x13: 80lbs
Strict Presses 2x15: 105
Seated DB Presses 3x15: 40lbs
CrossFit tomorrow.
Posted on 9/17/20 at 8:40 am to LSUAlum2001
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
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
Posted on 9/17/20 at 7:45 pm to AyyyBaw
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
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
Posted on 9/18/20 at 4:21 am to Bonkers119
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.
Posted on 9/18/20 at 8:02 am to lattin1
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
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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