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Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1737 posts

re: Daily Strength Check-In
GSLP W2D2:

Bench: 150 3x5(17)
Row: 90 3x5(25)
Deadlift: 240x11
Skullcrusher: 52.5 3x12(20)
Shrugs: 115 2x12(25)


AyyyBaw
LSU Fan
Member since Jan 2020
322 posts

re: Daily Strength Check-In
OHP: 3@105, 3@120, 3+@135 (4) - should've been able to get about 5-6, but some days you just ain't got it. Hit 135 for a set of 5 about 4 weeks ago. All other lifts are staying on track, but I've got next week (1+) then a deload week after that.

3 SS of tempo OHP 5@105 + 10 pull-ups (alternating grip each set) + 20 ring L-sit flutter kicks. 2 additional sets of pull-ups and flutter kicks.

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


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1737 posts

re: Daily Strength Check-In
Happens to the best of us. I felt my bench was a little disappointing yesterday, but I also was running on 2 hours of sleep from staying up watching election coverage

ETA: AM workout GSLP W2D3

OHP: 80 3x5(20)
Chin-ups: BW 3x5(13)
Squat: 205 3x5(11)
BB curl: 50 3x12(14)
Sit-ups: BW 3x12(25)

Feeling better every workout.
This post was edited on 11/6 at 10:45 am


prplhze2000
LSU Fan
Parts Unknown
Member since Jan 2007
45132 posts

re: Daily Strength Check-In
Bench press today w dumbbells. 105 lbs.

15-9-6. Going for reps. Grabbed 40s at end of third set and burned out.


AyyyBaw
LSU Fan
Member since Jan 2020
322 posts

re: Daily Strength Check-In
Decided to go ahead and jump on the PPSA Hypertrophy 4 week program. Needed a little change to keep me interested. I had been doing a 5/3/1 with FSL for the past 20 weeks or so. It went well (estimated maxes went up for all 4 lifts), but I just wanted to change things up.

W1D1

Bench press: 5x10 (150) SS with banded face pulls
DB pullover: 5x10 (40, 45, 53, 53, 53)
Low incline DB bench press: 5x10 (50, 55, 60, 60, 60)
1 arm DB rows: 4x10 (50, 55, 60, 60, 60)

The rows were supposed to be double DB chest supported rows, but all I have is a flat bench. I used a 45# plate under the rear legs for the low incline DB presses, but couldn't get the incline steep enough to make a chest supported row work. Opted for a single DB bench kneeling row instead of falling on my face.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1737 posts

re: Daily Strength Check-In
GSLP W3D1

Bench: 155 3x5(19)
Row: 95 3x5(22)
Squat: 210 3x5(13)
Skullcrushers: 55 3x5(22)


lattin1
LSU Fan
baton rouge
Member since May 2014
169 posts

re: Daily Strength Check-In
Legs

Seated Leg Curls
Set 1: 130 lb × 12
Set 2: 130 lb × 12

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: 465 lb × 2
Set 5: 475 lb × 2
Set 6: 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

Leg Press
Set 1: 540 lb × 6
Set 2: 630 lb × 5
Set 3: 720 lb × 4
Set 4: 810 lb × 3

Pretty decent workout this morning considering I was definitely still a little drunk from last night. Who dat.








AyyyBaw
LSU Fan
Member since Jan 2020
322 posts

re: Daily Strength Check-In
W1D2

SSB: 5x8 (170) - 2.5 min rest b/t sets

4 SS of 10 DB Arnold presses + 8 BB RDLs: (25/135, 27.5/145, 30/155, 30/155)

5 SS of 10 DB laterals + 10 EZ bar skullcrushers (20/75 across all sets)

3 SS of 10 DB rear laterals + EZ bar bicep 21s (20/45 across all sets)

Weighted dips: 3x10 (+10, +15, +20)

Finished up with 3x20 second bike erg sprints @ 100%. I was completely done after this workout.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1737 posts

re: Daily Strength Check-In
GSLP W3D2

OHP: 85 3x5(17)
Chins: 3x5(14)
Deadlift: 245 1x11 (felt easy, just didn’t want to do too much)
BB curls: 50 3x12(16)

Starting to see some changes in the mirror. Not that I looked terrible before, but definitely have put on some muscle in the upper body even with the scale only showing a gain of ~3lbs. This is the first time I’ve tracked actual measurements and I saw some small increases from W1 to W2 and expecting some continued positive trends when I reassess this weekend.
This post was edited on 11/11 at 9:04 am


Leonard
Houston Astros Fan
Texas
Member since Sep 2014
2279 posts

re: Daily Strength Check-In
Hope I'm not too late to the party...finally back from COVID quarantine so looking to drop a couple pounds before the holidays and need some accountability

AM weigh-in (169 lbs / 15.1% BF)

Frequency: 20 push-ups & BW squats at the top of each hour until 10 sets complete

HIIT class-

"Core" Focus: 2 sets x 30s each movement
- (25#) loaded rotational tuck crunches
- (25#) loaded OH sit-ups
- (25#) loaded hollow plank

"Strength" Focus: 3 x 10
- (53# KBs) Single-leg KB DLs
- Superset with 20 push-ups

"Aerobic" Focus: 3 sets x 45s each movement
- High Knees in place
- Burpee on command

Final Circuit: 40s each movement, 3 rotations
- (53#) KB Rainbow Press
- (53#) KB Squat pulse jumps
- (BW) Mountain climbers
- (BW) Plank
- (BW) 8 "star" jumps
- 200m run

Finisher: 30 loaded squat jumps (25# plate)



AyyyBaw
LSU Fan
Member since Jan 2020
322 posts

re: Daily Strength Check-In
W1D3

4 SS of 10 BB bent over rows + 10 banded face-pulls (115, 125, 135, 135)

Low incline bench press: 5x8 (140)

Weighted ring neutral grip pull-ups: 4x5 (+10, +15, +20, +25)

3 SS of 10 DB rows + 10 BB shrugs (55/135, 60/145, 65/155)

Ended with ski erg sprints: 3X - 20 seconds on/1 min off


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16346 posts

re: Daily Strength Check-In
frick. It’s been a while since I checked in. Here’s today’s sessions:

Hang Clean 5/3/1-145/155/165
Bench 5/3/1-215/245/275+(4)
Giant Sets
DB bench 3x6-100
Kroc Rows 3x6-125
Dragon Flags 3x10
10 kb swings (65); 10 burpeez
This post was edited on 11/12 at 1:30 pm


lattin1
LSU Fan
baton rouge
Member since May 2014
169 posts

re: Daily Strength Check-In
Chest/Rear Delts


Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 130 lb × 10
Set 3: 130 lb × 10

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 160 lb × 8 [Warm-up]
Set 3: 190 lb × 6 [Warm-up]
Set 4: 240 lb × 4
Set 5: 240 lb × 4
Set 6: 240 lb × 3
Set 7: 225 lb × 5
Set 8: 225 lb × 5

Reverse Fly (Machine)
Set 1: 120 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 15

Iso-Lateral Chest Press (Machine)
Set 1: 180 lb × 8
Set 2: 250 lb × 6
Set 3: 270 lb × 4

Dumbbell Pullover
Set 1: 65 lb × 12
Set 2: 65 lb × 12

Got to get those DB bench numbers back up. In July I was doing 5x3's with relative ease with 290 lbs. 240x5 is demoralizng af. Still can't do any incline work either. Shoulder injuries can eat a dick.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1737 posts

re: Daily Strength Check-In
GSLP W3D3

Bench: 160 3x5(20)
BB Row: 100 3x5(22)
Squat: 215 3x5(15)
Skullcrusher: 57.5 3x12(20)

Beat the logbook in every lift by a solid margin.


AyyyBaw
LSU Fan
Member since Jan 2020
322 posts

re: Daily Strength Check-In
W1D4

Front squats: 5x8 (145)

OHP: 5x8 (95)

"Shoulder Big 50" - 10 reps of each movement; 2 rounds; 3 min rest b/t rounds; 15# DBs for both rounds; no rest b/t movements; slow and controlled
DB front raises
DB lateral raises
DB rear delt flyes
DB upright rows
DB curl to OHP

3 SS of 10 EZ bar curls (50, 55, 60), 10 dips, 10 close grip push-ups


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16346 posts

re: Daily Strength Check-In
Deads 5/3/1-295/335/375+(3)
Giant sets
RDLs 3x6-245
Hip Thrusts 245
Reverse hypers 3x10
Post lift
10 mins of met con


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1737 posts

re: Daily Strength Check-In
GSLP W4D1

OHP: 90 3x5(16)
Chin-ups: 3x5(12) not counting the shitty 13th rep
Squat: 220 3x5(15)
Curl: 52.5 3x12(17)
Sit-ups: BW+10 3x12(23)
This post was edited on 11/16 at 8:04 am


AyyyBaw
LSU Fan
Member since Jan 2020
322 posts

re: Daily Strength Check-In
W2D1

Bench: 5x8 (165)
Chest supported double DB rows: 4x10 (50, 50, 55, 55)
Incline DB bench: 4x10 (50, 55, 60, 65)
Pullovers: 5x10 (45, 50, 53, 53, 53)


AyyyBaw
LSU Fan
Member since Jan 2020
322 posts

re: Daily Strength Check-In
W2D2

SSB: 4x8 (175)

4 SS of 8 Arnold presses + 8 RDLs (27.5/155, 30/165, 35/175, 35/175)

4 SS of 10 DB curls to OHP + 10 EZ bar curls (25/50 across all sets)

4 SS of 10 rear delt flyes + 10 single DB skullcrushers (25/45 across all sets)

Weighted close grip push-ups: 3x10 with 30 sec. rest b/t sets (20# weight vest)

5 rounds of bike-erg sprints: 5 calories:30 sec rest


lattin1
LSU Fan
baton rouge
Member since May 2014
169 posts

re: Daily Strength Check-In
Triceps/Traps

Incline Row (Dumbbell)
Set 1: 130 lb × 12
Set 2: 200 lb × 6
Set 3: 200 lb × 6
Set 4: 200 lb × 6
Set 5: 200 lb × 6

Close Grip Bench Press, Football Bar
Set 1: 35 lb × 12 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 195 lb × 6
Set 4: 195 lb × 6
Set 5: 195 lb × 6
Set 6: 195 lb × 6
Set 7: 195 lb × 6

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

Ab Wheel
Set 1: 12 reps
Set 2: 12 reps

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 8 [Warm-up]
Set 3: 125 lb × 5
Set 4: 125 lb × 5
Set 5: 125 lb × 5

Seated Row (Cable)
Set 1: 180 lb × 6
Set 2: 190 lb × 6
Set 3: 200 lb × 6


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