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LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
42732 posts

re: Daily Strength Check-In
Front Squat: Warmups, 185x5, 225x5, 245x3
Back Squat: 245x5, 275x3, 315x1
Leg Press: 400x8, 490x6, 580x4
Hack Squat: 180x8, 230x6, 270x4
OH Squat: 95x5, 115x5, 135x3, 155x3, 175x3
Snatch Balance: 65x5x3



Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5963 posts
 Online 

re: Daily Strength Check-In
W2D3

Squats 255x7 245 10x3 w/ 60 second rests
Deficit DLs 255 3x8
Close grip BP 135x10 145x8 155x6 165x5
Rack Pulls (3 sec holds) 315x5 345x3 365x3 390x2
This post was edited on 10/15 at 8:32 pm


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
275 posts

re: Daily Strength Check-In
SSB: 3@160, 3@185, 3+@205 (8) That last set was RPE 10, probably should have racked it after 6-7 reps. Squat is my weakest lift, but it has improved over the last 2 months doing this 5/3/1 program. My max back squat was 245 before starting this program. I'll probable back off on my AMRAP squat sets just a little for the remaining few weeks. RPE 10 is definitely not my goal. I have a pretty good idea of how many reps to shoot for (leaving 1-2 reps in the tank), but it's hard for me to adjust my expectations mid-set.

3 SS of tempo SSB 5@160 + 10 DB bench presses. Did 2 additional sets of BP for a total of 5x10.

3 sets of the following:
10 KB SL deadlifts per leg
15 back extensions
15 ab wheel rollouts






Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5963 posts
 Online 

re: Daily Strength Check-In
I've always struggle with Squat and it's been my weakest lift for the longest. I did 2 1/2 months on Average to Savage 2.0 and saw my 1RM go from 295 to 315. One thing that has really help my squat lately has been doing a bunch of hypertrophy work, 8-10 rep sets with around 70-75% of my 1RM.

I started a peaking program to prepare for a meet I have in November, and I squatted 325 the other night and the depth was solid. I am hoping to squat 335 at the meet.
This post was edited on 10/16 at 2:13 pm


lattin1
LSU Fan
baton rouge
Member since May 2014
158 posts

re: Daily Strength Check-In
Triceps/Traps

Incline Row (Dumbbell)
Set 1: 130 lb × 12
Set 2: 180 lb × 7
Set 3: 180 lb × 7
Set 4: 180 lb × 6

Close Grip Bench Press-Football Bar
Set 1: 35 lb × 12 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 185 lb × 3
Set 4: 175 lb × 5
Set 5: 175 lb × 5
Set 6: 175 lb × 6
Set 7: 175 lb × 6

Seated Row (Cable)
Set 1: 180 lb × 8
Set 2: 180 lb × 8
Set 3: 180 lb × 8

Skull crushers- Football Bar
Set 1: 85 lb × 10
Set 2: 85 lb × 10
Set 3: 85 lb × 10

Triceps Extension (Cable)
Set 1: 80 lb × 12
Set 2: 80 lb × 12


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16266 posts

re: Daily Strength Check-In
I have been lifting, just been away from posting for a bit. Went to the gym today to work on strongman lifts and ended up in bench press-a-thon. One of the guys there corrected my form and I blasted a single for 365. That’s a 40+ pound PR. Never felt so good benching as I did today.


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5963 posts
 Online 

re: Daily Strength Check-In
W2D5

BP 185x12 195x5 205x5 215x3 225x2 235x1 240x1
Barbell Row 140x10 150x8x2
OHP 105x10 110x8 115x6
Lat Pulldowns 140x10 150x8 170x6

Feeling good.


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lattin1
LSU Fan
baton rouge
Member since May 2014
158 posts

re: Daily Strength Check-In
quote:

One of the guys there corrected my form and I blasted a single for 365.


Must have been one hell of a correction. A 40lb. bench PR??? Jesus.


lattin1
LSU Fan
baton rouge
Member since May 2014
158 posts

re: Daily Strength Check-In
Legs

Reverse Banded Squat (barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 455 lb × 2
Set 5: 475 lb × 2
Set 6: 495 lb × 2
Set 7: 515 lb × 2

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 2
Set 4: 335 lb × 2
Set 5: 355 lb × 2

Standing Calf Raise (Machine)
Set 1: 275 lb × 8
Set 2: 275 lb × 8
Set 3: 275 lb × 8


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DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16266 posts

re: Daily Strength Check-In
quote:


Must have been one hell of a correction. A 40lb. bench PR??? Jesus


I was just as shocked as you are. All they really did was slide my feet out and told me to push through my heels. Lo and behold, I was much more stable and was able to translate a lot more power to to the press. I knew how to use my hips and leg drive before, but I did not realize that where my feet were were not optimal.


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
275 posts

re: Daily Strength Check-In
Bench press: 5@160, 3@185, 1+@205 (5)

5 SS of tempo bench press 3@160 + 10 DB rows per side + 10 hanging leg raises

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


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5963 posts
 Online 

re: Daily Strength Check-In
W3D1

Squats 275 3x6 295x3 305x3(rep PR)
Deadlifts 365 2x5 385x2 395x1 405x1 415x1

No accessories this week.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16266 posts

re: Daily Strength Check-In
That’s cool. Sometimes you just gotta hit those main lifts and GTFO. Good numbers there.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1638 posts
 Online 

re: Daily Strength Check-In
Got back at it yesterday finally. Still some lingering issues from my fracture (especially on BP), but I can’t do nothing anymore. Going insane. Doing GSLP for at least 8 weeks to build some baseline strength back up. Starting homework goal at 700 pushups/wk.

Bench: 135 3x5 (20)
BB Row: 75 3x5 (18)
Squat: 185 3x5(10)
BB Skullcrushers: 45 3x12(18)


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
275 posts

re: Daily Strength Check-In
TB deadlift: 5@240, 3@270 1+@305 (5)

5 SS of tempo TB deadlift 3@240 + 10 dips

3 sets of the following:
40 walking lunges with the weight vest
15 rear delt flyes
100 ft farmers walk


lattin1
LSU Fan
baton rouge
Member since May 2014
158 posts

re: Daily Strength Check-In
Shoulders/Lats

Overhead Press (Dumbbell)
Set 1: 70 lb × 20 [Warm-up]
Set 2: 90 lb × 10 [Warm-up]
Set 3: 150 lb × 8
Set 4: 170 lb × 6
Set 5: 190 lb × 5
Set 6: 200 lb × 3

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 6
Set 2: 245 lb × 4
Set 3: 245 lb × 5
Set 4: 245 lb × 5
Set 5: 220 lb × 8

Lateral Raise (Cable)
Set 1: 30 lb × 15
Set 2: 40 lb × 12
Set 3: 50 lb × 8
Set 4: 40 lb × 12
Set 5: 30 lb × 15

Lat Pulldowns
Set 1: 250 lb × 8
Set 2: 270 lb × 8
Set 3: 290 lb × 8

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


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1638 posts
 Online 

re: Daily Strength Check-In
OHP: 65 2x5; 1x20
Chins: 2x5; 1x8
Deadlift: 225 1x9
Curls: 45 2x12; 1x13
Shrugs: 95 2x12; 1x20


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
5963 posts
 Online 

re: Daily Strength Check-In
W3D2

BP 205 3x6 215x4 230x2 235x1 240x1
Barbell Row 155 3x6
OHP 115 3x6
Lat Pulldowns 160 3x6


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
275 posts

re: Daily Strength Check-In
OHP: 5@110, 3@120, 1+@135 (5)

5 SS of tempo OHP 3@110 + 10 pull-ups

3 sets of the following:
15 front/lateral raises
15 DB hammer curls
15 pushdowns


AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
275 posts

re: Daily Strength Check-In
SSB: 5@170, 3@195, 1+@220 (5)

5 SS of tempo SSB 3@170 + 10 DB bench presses

3 sets of the following:
10 single leg KB deadlifts per leg
15 back extensions
15 ab wheel rollouts


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