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AyyyBaw
LSU Fan
Member since Jan 2020
378 posts

re: Daily Strength Check-In
W1D2

DB Arnold presses: 3x5 (40), 2x10 (30), 1x20 (20)

DB lateral raises: 2x10 (20), 2x15 (15), 3x20 (10)

3 SS of 10/12/15 EZ bar skullcrushers (75/65/55) + 10 close grip push-ups + 15 double DB skullcruishers (20)

3 SS of 20 rear delt flyes (15) + 20 banded pushdowns


StraightCashHomey21
US Air Force Fan
Aberdeen,NC
Member since Jul 2009
115606 posts

re: Daily Strength Check-In
Hit 315x2 on back squats

Pretty happy bc I just started squatting again a month ago after not doing it for almost 5 months


lattin1
LSU Fan
baton rouge
Member since May 2014
199 posts

re: Daily Strength Check-In
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: 495 lb × 2
Set 6: 515 lb × 2
Set 7: 545 lb × 2
Set 8: 585 lb × 2

Weighted Chin-ups (bw+weight)
Set 1: 245 lb × 6
Set 2: 245 lb × 6
Set 3: 245 lb × 6

Crunch (Machine)
Set 1: 245 lb × 21
Set 2: 245 lb × 18
Set 3: 245 lb × 16

Hammer Curls (Kettlebells)
Set 1: 40 lb × 17
Set 2: 50 lb × 14
Set 3: 60 lb × 12
Set 4: 70 lb × 11

Surprised myself today on reverse-banded DL's. My current 1RM is 590 lbs. so pulling 2x585 three weeks into a mini-cut seemed unrealistic. I have no explanation but I'll definitely take it.


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burgeman
Southeastern LA Fan
Member since Jun 2008
9710 posts

re: Daily Strength Check-In
I'm just about finished with the hoodie plan, might jump on the hypertrophy or run greyskull for a few months.


lattin1
LSU Fan
baton rouge
Member since May 2014
199 posts

re: Daily Strength Check-In
Horizontal push/pull

Rowing (Machine)
Set 1: 0 km | 2:00

Incline Row (Dumbbell)
Set 1: 130 lb × 12
Set 2: 190 lb × 9
Set 3: 190 lb × 8
Set 4: 190 lb × 8

Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 145 lb × 10
Set 3: 135 lb × 12
Set 4: 135 lb × 12
Set 5: 135 lb × 12

Seated Row (Cable)
Set 1: 230 lb × 6
Set 2: 240 lb × 6
Set 3: 250 lb × 5

Skull crushers- Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 85 lb × 12
Set 3: 85 lb × 12
Set 4: 85 lb × 12

I-Y-T Raises
Set 1: 30 lb × 6
Set 2: 30 lb × 6
Set 3: 30 lb × 6

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 17
Set 2: 110 lb × 16
Set 3: 110 lb × 15

Crunch (Machine)
Set 1: 245 lb × 15
Set 2: 245 lb × 12


lattin1
LSU Fan
baton rouge
Member since May 2014
199 posts

re: Daily Strength Check-In
Apparently everyone quit working out. Weird


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1852 posts

re: Daily Strength Check-In
Holidays got to us!

I was working out the week before Christmas but was slammed at work so wasn’t posting. Hit some solid numbers to round out an 8-wk GSLP split to get some baseline strength back. 265x15 squat and 195x16 bench were my best numbers that last week. OHP and DL staying notoriously average for me.

Almost a complete deload last week and just did 3x5 at 50% of estimated 1RM a couple times for each lift. Getting back at it this week on 5/3/1 BBB 3-month challenge. Continuing to underestimate lifts to keep steady progress.

Squat: 210x5; 245x5; 275x9
DL: 160 5x10
Step-back lunges SS Hanging Leg Raises: 75 3x10; 3x8

ETA: Going to start including my weight in here too as I use this thread as a backup tracker in case I forget to log a workout

Starting weight: 161.7
Goal Weight: 170
Target weight gain: .5lb/wk
This post was edited on 12/28 at 8:23 am


lsu777
LSU Fan
westlake
Member since Jan 2004
15691 posts

re: Daily Strength Check-In
quote:


Daily Strength Check-In
Apparently everyone quit working out. Weird



Finally hit my first true session last night in about 6 weeks. Had a vasectomy and had some complications, had to open the left side all the way up and I am just now healed.

I had high hopes at the start of covid.....yea wasted the last 8 or so months....lifting and physique wise, but atleast I got to spend a ton of time with my boys and in the end that's what really matters.

Really glad to get back at it though so I can be around a long time for them.

Yesterday weighed in at 207, goal is to be 190 by end of March.

Frequency Method work
pushups-120 reps
Chins- 30 reps

Lifting
Strict Kb press(per arm)-
13lbs x 10
18lbs x 10
26lbs x 10
36lbs 5 sets of 7


Did this krypteia style with kb goblet squats and kb sldl for 8 reps between each set.

Not a ton of work, but trying to ease into it to not kill myself.




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lsu777
LSU Fan
westlake
Member since Jan 2004
15691 posts

re: Daily Strength Check-In
quote:

Starting weight: 161.7


quote:

265x15 squat and 195x16


God damn son......

BTW why you jumping off the LP bandwagon so soon? Why not push until until a reset is needed? Atleast on those two lifts?


AyyyBaw
LSU Fan
Member since Jan 2020
378 posts

re: Daily Strength Check-In
Still been lifting everyday, just not posting. Been pretty obsessed with bowhunting/archery lately. Today was W3D1 on the PPSA Return of Dr. Jacked program. Going to finish this program up over the next two weeks, then jump on Krypteia. I haven't done any real conditioning in a while, so I'm going to focus on conditioning for a couple of months and hopefully maintain strength. Planning on Krypteia then Alshrue's PowerBuilder program, then probably run a few PPSA programs after that.

Seated DB OHP: 3x5 (45), 3x10 (25), 2x20 (15)

4 SS of 10 DB rear delt flyes (25) + 20 banded face pulls

KB skullcrushers: 10x10 (35)

50 push-ups for time


lsu777
LSU Fan
westlake
Member since Jan 2004
15691 posts

re: Daily Strength Check-In
You really liking the ppsa programs huh?


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1852 posts

re: Daily Strength Check-In
quote:

BTW why you jumping off the LP bandwagon so soon? Why not push until until a reset is needed? Atleast on those two lifts?


I thought about continuing and probably should, but it’s more of a psychological thing than anything. I just really like working out more than 3 times per week and have had a lot of success on 5/3/1 in the past. BBB in particular has done well for me so just wanted to jump back into it.


lsu777
LSU Fan
westlake
Member since Jan 2004
15691 posts

re: Daily Strength Check-In
quote:

I thought about continuing and probably should, but it’s more of a psychological thing than anything. I just really like working out more than 3 times per week and have had a lot of success on 5/3/1 in the past. BBB in particular has done well for me so just wanted to jump back into it.


Nothing wrong with it at all. Was just wondering.


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AyyyBaw
LSU Fan
Member since Jan 2020
378 posts

re: Daily Strength Check-In
I really do. I think they have a good volume/intensity ratio that doesn't leave me feeling too beat up. I've done programs before where every morning just sucked to roll out of bed, and at this point I just really love getting out of bed to my joints/nervous system feeling good. They don't come across as programs that you will set PRs on, but they do seem like good longevity programs that I'll probably keep in the regular rotation. They're also easy to use in a home gym and can always be completed in an hour or less.


GetCocky11
South Carolina Fan
Arlen, TX
Member since Oct 2012
41285 posts
 Online 

re: Daily Strength Check-In
quote:

5/3/1 in the past


Started 5/3/1 a few months ago because of this board. Before, I was just bouncing around various other routines. I really like 5/3/1. It is straightforward, and I am seeing good results. I'm in my 4th cycle now.


lattin1
LSU Fan
baton rouge
Member since May 2014
199 posts

re: Daily Strength Check-In
Chest/Rear Delts

Rowing (Machine)
Set 1: 0 km | 2:00

Lateral Raise (Cable)
Set 1: 30 lb × 15
Set 2: 40 lb × 15

Reverse Fly (Machine)
Set 1: 120 lb × 18
Set 2: 120 lb × 18
Set 3: 120 lb × 18

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: 230 lb × 7
Set 5: 230 lb × 5
Set 6: 230 lb × 6
Set 7: 230 lb × 5
Set 8: 225 lb × 5

Rear Lateral Raise
Set 1: 80 lb × 15
Set 2: 80 lb × 15
Set 3: 70 lb × 15

Hammer strength Incline Chest Press (Machine)
Set 1: 250 lb × 6
Set 2: 270 lb × 5
Set 3: 250 lb × 6

Y-T Raises
Set 1: 40 lb × 8
Set 2: 40 lb × 6
Set 3: 40 lb × 5

Chest Fly
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15
Set 4: 110 lb × 15



DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16545 posts

re: Daily Strength Check-In
Monday
Split Jerks 3x3-165
OHP 3x3-125/145/165+(4)
Giant Sets
Shrugs 3x8-285
Incline spider press 3x8-175
Lat pull down 3x8-190
Circus DB press AMRAP 60 secs 100 lbs

This morning’s sessions. Feeling good.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1852 posts

re: Daily Strength Check-In
BBB Cycle 1, Wk 1, Day 2

Weight: 160.6 (for reference, I’m 5’10”)
Bench: 175/200/225 3x5(8)
OHP: 70 5x10
BB Row: 95 3x10
BB Curl: 55 3x10

Bench was a little disappointing, but I’m coming off of a deload and it’s my first time working under heavier weights in a while on bench. Not terribly concerned.



AyyyBaw
LSU Fan
Member since Jan 2020
378 posts

re: Daily Strength Check-In
W3D2

5 cluster sets: 3 weighted chins (+30), 5 KB pullovers (53), 5 DB rows per side (70)

EZ bar curls: 5x5 (85)

DB hammer curls: 4x25 (20)

Short workout today, but have a SSB pyramid tomorrow to look forward to. I'll be hittin the caffeine tomorrow AM!


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1852 posts

re: Daily Strength Check-In
BBB C1W1D3

Weight: 159.9
Deadlift: 210/245/275 3x5(10)
Squat: 160 5x10
Good mornings: 95 3x10
Hanging leg raise: 3x7


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