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Started By
Message
re: Daily Strength Check-In
Posted on 9/18/20 at 8:08 am to lattin1
Posted on 9/18/20 at 8:08 am to lattin1
I know it seems like a lot, but I’ve been doing this program for 8 weeks. I’ve gotten used to the volume, and I still felt good after finishing my AMRAP set.
That was my first max attempt in 4 weeks, and I took a deload week last week.
That was my first max attempt in 4 weeks, and I took a deload week last week.
1
Posted on 9/19/20 at 2:35 pm to Bonkers119
Deadlift 135x5, 155x5
Bench Press 95x5, 4 x 115x5
Squat 95x5, 135x5, 145x5, 155x5, 155x5
Lat pull-down 100x5, 130x5, 130x5
Overhead press 65x5, 70x5, 70x4
Barbell row 4 x 80x5, 100x5
Did a few different types of farmer's carries. Gotta figure out a program I can track easily. Jefit sucks for tracking farmer's carries.
Bench Press 95x5, 4 x 115x5
Squat 95x5, 135x5, 145x5, 155x5, 155x5
Lat pull-down 100x5, 130x5, 130x5
Overhead press 65x5, 70x5, 70x4
Barbell row 4 x 80x5, 100x5
Did a few different types of farmer's carries. Gotta figure out a program I can track easily. Jefit sucks for tracking farmer's carries.
Posted on 9/20/20 at 5:44 pm to dbeck
In six days I’m getting married. So, what’s better than to max out this week?
Posted on 9/20/20 at 6:32 pm to DeafJam73
Do 60-70% work so you’re not fatigued come the weekend.
Also congrats!
Also congrats!
This post was edited on 9/20/20 at 7:21 pm
Posted on 9/20/20 at 8:26 pm to DeafJam73
quote:
In six days I’m getting married. So, what’s better than to max out this week?
Might as well see what your max is now since it's all down hill from here
Posted on 9/21/20 at 12:05 pm to dbeck
Today was a bummer. Only pulled 435. I know I’m stronger. Just couldn’t get my shite together.
Posted on 9/21/20 at 3:51 pm to DeafJam73
Weighted Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 125 lb × 10
Set 4: 135 lb × 8
Set 5: 150 lb × 6
Incline Row (Dumbbell)
Set 1: 170 lb × 11
Set 2: 170 lb × 11
Set 3: 170 lb × 11
Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 175 lb × 7
Set 4: 185 lb × 6
Set 5: 195 lb × 4
Set 6: 215 lb × 2
Seated Row (Cable)
Set 1: 180 lb × 12
Set 2: 180 lb × 10
Set 3: 180 lb × 10
Triceps Extension (Cable)
Set 1: 80 lb × 16
Set 2: 90 lb × 13
Set 3: 100 lb × 10
Set 4: 110 lb × 8
Decent workout after taking a few days off. Shoulders are feeling a little better. Think I'm just going to avoid incline bench and squats this week and go REALLY light on OHP. On a positive note, the Texas deadlift bar that I ordered 3 months ago is allegedly getting delivered today so I'll definitely be pulling tomorrow if thats the case.
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 125 lb × 10
Set 4: 135 lb × 8
Set 5: 150 lb × 6
Incline Row (Dumbbell)
Set 1: 170 lb × 11
Set 2: 170 lb × 11
Set 3: 170 lb × 11
Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 175 lb × 7
Set 4: 185 lb × 6
Set 5: 195 lb × 4
Set 6: 215 lb × 2
Seated Row (Cable)
Set 1: 180 lb × 12
Set 2: 180 lb × 10
Set 3: 180 lb × 10
Triceps Extension (Cable)
Set 1: 80 lb × 16
Set 2: 90 lb × 13
Set 3: 100 lb × 10
Set 4: 110 lb × 8
Decent workout after taking a few days off. Shoulders are feeling a little better. Think I'm just going to avoid incline bench and squats this week and go REALLY light on OHP. On a positive note, the Texas deadlift bar that I ordered 3 months ago is allegedly getting delivered today so I'll definitely be pulling tomorrow if thats the case.
Posted on 9/21/20 at 6:48 pm to lattin1
You put up some serious fricking weight. What’s your setup?
Posted on 9/21/20 at 8:01 pm to GeorgeTheGreek
AtS2.0 Week 9
Squats 270 4x3 270x9
Incline BP 135 4x5 135x14
Sumo DL 270 4x5 270x10
Squats 270 4x3 270x9
Incline BP 135 4x5 135x14
Sumo DL 270 4x5 270x10
Posted on 9/22/20 at 9:10 am to Bonkers119
Bench: 5@160, 3@180, 1+@200 (5)
5 SS of tempo bench press 3@160 + 10 Pendlay rows
3 giants sets of the following:
15 ring push-ups
15 cable curls
15 banded face pulls
Finished with some quick 100% intervals on the rower - 10 rounds of 5 calories on/50 seconds off
5 SS of tempo bench press 3@160 + 10 Pendlay rows
3 giants sets of the following:
15 ring push-ups
15 cable curls
15 banded face pulls
Finished with some quick 100% intervals on the rower - 10 rounds of 5 calories on/50 seconds off
Posted on 9/22/20 at 4:10 pm to GeorgeTheGreek
quote:
You put up some serious fricking weight. What’s your setup?
I'm doing what would best be described as a Frankenstein split at the moment. Its Chest/Rear Delts, Deadlifts/Biceps, Shoulders/Lats, Triceps/Traps, and Legs. For deadlifts and squats I've been using the program below but I alternate between my version of max effort and dynamic effort (reverse-banded) days.
Week 1
80% x 2 reps
86% x 2 reps
92.5% x 2 reps
Week 2
80% x 4 reps
87.5% x 3 reps
95% x 2 reps
Week 3
80% x 2 reps
86% x 2 reps
92% x 2 reps
97.5% x 2 reps
Week 4
80% x 5 reps
87.5% x 4 reps
95% x 3 reps
Week 5
80% x 2 reps
86% x 2 reps
92.5% x 2 reps
100% x 2 reps
Week 6
80% x 2 reps
86% x 1 rep
92.5% x 4 reps +
Posted on 9/22/20 at 8:39 pm to lattin1
Had a great day on the bench. Finally back in the 300 lb club with a 315 bench. Feels good, man.
Posted on 9/23/20 at 7:01 am to DeafJam73
Dynamic Deadlift/Biceps
Walking
Set 1: 0.5 mi | 10:00
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: 475 lb × 1
Set 7: 545 lb × 1
Set 8: 590 lb × 1 PR
Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 6
Set 2: 245 lb × 6
Set 3: 265 lb × 6
Set 4: 245 lb × 6
Set 5: 220 lb × 6
External Shoulder Rotations
Set 1: 25 lb × 18
Set 2: 30 lb × 16
Set 3: 35 lb × 15
Bicep Curl (Barbell)
Set 1: 60 lb × 21
Set 2: 90 lb × 12
Set 3: 110 lb × 8
Set 4: 90 lb × 12
Reset my 1RM for reverse-banded DL this morning. 590 is a 5lb. PR so I'm happy about that.
Walking
Set 1: 0.5 mi | 10:00
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: 475 lb × 1
Set 7: 545 lb × 1
Set 8: 590 lb × 1 PR
Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 6
Set 2: 245 lb × 6
Set 3: 265 lb × 6
Set 4: 245 lb × 6
Set 5: 220 lb × 6
External Shoulder Rotations
Set 1: 25 lb × 18
Set 2: 30 lb × 16
Set 3: 35 lb × 15
Bicep Curl (Barbell)
Set 1: 60 lb × 21
Set 2: 90 lb × 12
Set 3: 110 lb × 8
Set 4: 90 lb × 12
Reset my 1RM for reverse-banded DL this morning. 590 is a 5lb. PR so I'm happy about that.
Posted on 9/23/20 at 7:17 am to lattin1
Managed a squat for 365. Failed at 385. Fuuuuuuuck. My hips have been bothering me, so I knew I didn’t have it. Why do my hips have to suck?
Posted on 9/23/20 at 7:58 am to DeafJam73
TB deadlift: 5@235, 3@265, 1+@295 (5)
5 SS of tempo TB deadlift 3@235 + 10 dips
3 giant sets of the following:
10 single leg KB deadlifts per leg
15 rear delt flyes
100 ft farmers walk
5 SS of tempo TB deadlift 3@235 + 10 dips
3 giant sets of the following:
10 single leg KB deadlifts per leg
15 rear delt flyes
100 ft farmers walk
Posted on 9/23/20 at 9:06 am to AyyyBaw
Short workout last night
BP 200 4x3 200x8(rep PR) 225x2 235x1 245x0. I failed the 245 attempt, I got about halfway but just couldn’t get it locked out.
Push Press 110 4x5 110x12
BP 200 4x3 200x8(rep PR) 225x2 235x1 245x0. I failed the 245 attempt, I got about halfway but just couldn’t get it locked out.
Push Press 110 4x5 110x12
Posted on 9/23/20 at 9:36 am to Bonkers119
Quick Bench shite from yesterday
4x8 235 Flat Bench
3x8 85s Incline DB Press
Had a meeting and wrapped up the workout before I could work the side delts.
4x8 235 Flat Bench
3x8 85s Incline DB Press
Had a meeting and wrapped up the workout before I could work the side delts.
Posted on 9/24/20 at 7:03 am to LSUAlum2001
New PR on overhead press at 180. It’s only a 5 pound gain, but GAINZ!
Deadlift - 435
Bench - 315
Squat - 365
OHP - 180
These are my numbers after this cycle. Gains in bench and OHP. Squat stayed the same and deadlift suffered. I know it’s because I haven’t been doing my hip mobility, exercises though. I’m going to do another block and retest those two. I KNOW I can put up more.
Deadlift - 435
Bench - 315
Squat - 365
OHP - 180
These are my numbers after this cycle. Gains in bench and OHP. Squat stayed the same and deadlift suffered. I know it’s because I haven’t been doing my hip mobility, exercises though. I’m going to do another block and retest those two. I KNOW I can put up more.
This post was edited on 9/24/20 at 7:07 am
Posted on 9/24/20 at 7:57 pm to DeafJam73
Crappy Deadlift session tonight.
DL 335 4x3 335x6 365x3 385x1 405x0. I had a feeling the 405 wasn’t gonna budge based off how the 385 went. Oh well.
BP 135x12 165x10 195x6 210x3 225x1(paused) 230x1(paused)
Bent over barbell row 160 3x6
DL 335 4x3 335x6 365x3 385x1 405x0. I had a feeling the 405 wasn’t gonna budge based off how the 385 went. Oh well.
BP 135x12 165x10 195x6 210x3 225x1(paused) 230x1(paused)
Bent over barbell row 160 3x6
This post was edited on 9/24/20 at 8:05 pm
Posted on 9/24/20 at 8:03 pm to Bonkers119
Nice
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