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

re: Daily Strength Check-In
GSLP W4D2

Bench: 165 3x5(18)
Row: 105 3x5(20)
DL: 255 1x11
Skullcrushers: 60 3x12(20)
Shrugs: 125: 3x12(20)


AyyyBaw
LSU Fan
Member since Jan 2020
322 posts

re: Daily Strength Check-In
W2D3

4 SS of 5/5/4/4 weighted chin-ups (+25, +30, +35, +45) + 15 banded face pulls

4x8 of incline BB press (145)

4 SS of 10 KB pullovers + 10 DB shrugs (53/50, 53/55, 53/60, 53/65)

3x10 bent over rows with the kaddilac bar (105, 115, 125) It was my first time using this bar for any rowing and I didn't really care for it. It would be awesome for a seal row though. It was hard to keep the weight over the center of my foot. After those sets I did 3x10 bent over rows with a strait bar and those felt tighter and more balanced (95, 115, 135)


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

re: Daily Strength Check-In
GSLP W4D3

OHP: 95 3x5(16)
Chin-ups: BW 3x5(12)
Squat: 225 3x5(16)
BB Curls: 55 3x12(15)
Sit-ups: 15 3x12(26)

Really excited about that squat number. It’s been somewhat of an ego hit doing so much less weight than I was at the beginning of the year, but that really made me feel like I’m roaring back to crush some PR’s as I continue to climb after the year’s setbacks.


AyyyBaw
LSU Fan
Member since Jan 2020
322 posts

re: Daily Strength Check-In
W2D4

Front squats: 6x6 (155)

OHP: 5x8 (100, 100, 95, 95, 95)

DB shoulder big 55: 11 reps of each movement, 2 rounds, 3 min rest b/t rounds, 15# DBs
Front raises
Lateral raises
Rear delt flyes
Upright rows
Curl to OHP

10 SS of 10 EZ bar skullcrushers + 10 DB hammer curls (45/15s across all sets) - 1 min rest b/t sets


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LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
43415 posts

re: Daily Strength Check-In
Had some time after a CF Workout because I was stuck at the gym due to the shooting on Sherwood.

Bench
45x10
95x8
135x6
185x5
205x5
225x5
235x5
245x5

..and I was still sore as shite from a tempo chest workout earlier this week.
This post was edited on 11/20 at 8:06 pm


lattin1
LSU Fan
baton rouge
Member since May 2014
169 posts

re: Daily Strength Check-In
Legs

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: 375 lb × 4
Set 5: 385 lb × 3
Set 6: 405 lb × 2

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 5
Set 4: 345 lb × 3
Set 5: 365 lb × 2

Seated Calf Raise (Plate Loaded)
Set 1: 180 lb × 8
Set 2: 180 lb × 8
Set 3: 180 lb × 8
Set 4: 180 lb × 8


AyyyBaw
LSU Fan
Member since Jan 2020
322 posts

re: Daily Strength Check-In
W3D1

Bench: 6x6 (180)

Single arm DB row: 4x7 (60, 65, 70, 70)

Incline DB bench press: 4x8 (60, 65, 70, 70)

KB pullovers: 5x8 (53)


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

re: Daily Strength Check-In
Took it easy today because I’ve been bogged down with work and haven’t slept as much as I should. Just got my 10 reps to keep my 5lb increase in the next lift.

Bench: 170 3x5(10)
BB Row: 110 3x5(20)
Squat: 230 3x5(10)
Skullcrushers: 65 3x12
Skipped abs because I’m a lazy frick.


lattin1
LSU Fan
baton rouge
Member since May 2014
169 posts

re: Daily Strength Check-In
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: 405 lb × 2
Set 6: 425 lb × 2
Set 7: 465 lb × 2
Set 8: 485 lb × 2

Kettlebell Hammer Curls
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10
Set 4: 50 lb × 10

Knee Raise (Captain's Chair)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Bicep Curl (Barbell)
Set 1: 90 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 10



AyyyBaw
LSU Fan
Member since Jan 2020
322 posts

re: Daily Strength Check-In
W3D2

SSB: 5x6 (180)

BB upright rows: 4x10 (45)

4 SS of 10 DB lateral raises + 10 DB RDLs (15/55, 20/60, 20/70, 20/70)

4 SS of 8 seated DB OHP + 8 EZ bar curls (30/65, 35/65, 35/65, 35/65)

4 SS of 10 close grip bench presses (135) + 10 bodyweight bench dips


Bonck1987
LSU Fan
Houma, LA
Member since Jan 2015
629 posts

re: Daily Strength Check-In
My other acct was banned for trolling the poliboard pre-election. Just stopping by to say that I did my second meet last Sunday.

I went 8/9 on my lifts, and my total ended up being 1012lbs. My goal was 1000lbs, so I'm happy with how the day went.

My 3rd Attempts were 346lbs on Squat, 237lbs on Bench, and 429lbs on Deadlifts. Next goal is an 1100 total.
This post was edited on 11/25 at 11:00 am


LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
43415 posts

re: Daily Strength Check-In
quote:

My 3rd Attempts were 346lbs on Squat, 237lbs on Bench, and 429lbs on Deadlifts. Next goal is an 1100 total.


Nice. Bested my one and only powerlifting total of 1,000 back in 2014.

Retired.
This post was edited on 11/25 at 2:18 pm


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

re: Daily Strength Check-In
GSLP W5D2

OHP: 100 3x5(14) (meh)
Chins: BW 3x5(15)
Deadlift: 255 1x10
BB curl: 57.5 3x12(15)
Shrugs: 127.5 3x12(20)


OysterPoBoy
USA Fan
City of St. George
Member since Jul 2013
21788 posts

re: Daily Strength Check-In
Feeling strong today.


lattin1
LSU Fan
baton rouge
Member since May 2014
169 posts

re: Daily Strength Check-In
Shoulders/Lats

External Rotation
Set 1: 20 lb × 15
Set 2: 20 lb × 15

Cable Y Raises
Set 1: 10 lb × 10
Set 2: 10 lb × 12

Overhead Press (Dumbbell)
Set 1: 70 lb × 15 [Warm-up]
Set 2: 100 lb × 12 [Warm-up]
Set 3: 160 lb × 9
Set 4: 160 lb × 8
Set 5: 160 lb × 8
Set 6: 160 lb × 8

Shoulder Press (Plate Loaded)
Set 1: 90 lb × 15
Set 2: 180 lb × 6
Set 3: 90 lb × 20
Set 4: 90 lb × 20

Ab Wheel
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 8
Set 2: 245 lb × 6
Set 3: 265 lb × 4
Set 4: 245 lb × 6
Set 5: 220 lb × 7

Lateral Raise (Cable)
Set 1: 30 lb × 16
Set 2: 40 lb × 14
Set 3: 50 lb × 12
Set 4: 55 lb × 7


AyyyBaw
LSU Fan
Member since Jan 2020
322 posts

re: Daily Strength Check-In
W3D4

Front squat: 5x6 (160)

OHP: 4x6 (105, 110, 110, 115)

DB shoulder complex: 8 reps per movement; 3 total sets; 3 min rest b/t sets
Front raises
Lateral raises
Rear delt flyes
Upright rows
Curls to OHP

4 SS of EZ bar 21s + 10 EZ bar skullcrushers (45/65)


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

re: Daily Strength Check-In
GSLP W5D3

Bench: 175 3x5(16)
BB Row: 115 3x5(23)
Squat: 235 3x5(15)
Skullcrushers: 62.5 3x12(20)
Sit ups: 25 3x12(24)


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