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Message
re: Daily Strength Check-In
Posted on 1/2/21 at 11:18 am to Dixie Normus
Posted on 1/2/21 at 11:18 am to Dixie Normus
BBB C1W1D4
OHP: 90/107.5/117.5 3x5(10)
Bench: 135 5x10
Chin-ups SS dips: 3x10
OHP: 90/107.5/117.5 3x5(10)
Bench: 135 5x10
Chin-ups SS dips: 3x10
1
Posted on 1/3/21 at 8:42 am to Dixie Normus
W2, D1 of PPSA
Back squat:
3x5 @ 220
3x4 @ 255
3x3 @ 290
Ancillary stuff followed like lunges, goblet squats and db shrugs.
Back squat:
3x5 @ 220
3x4 @ 255
3x3 @ 290
Ancillary stuff followed like lunges, goblet squats and db shrugs.
Posted on 1/3/21 at 11:15 am to AyyyBaw
How are you running them? Just finishing one and picking one that kind of builds on the previous? I wish he had a 3 month plan, he just released the grasshopper plan but he mentions is a beginner plan.
Posted on 1/4/21 at 9:39 am to burgeman
Just running one after the other. I'm on the last week of Dr. Jacked right now. That one is a 5 days/week program which is a little too frequent for me, but I can always run it 4 days/week and just stretch it out to 5 weeks instead of 4 weeks. I'm not really sure how to order the programs for progression, but I figured I would start with the more hypertrophy looking programs first then move on from there.
Posted on 1/4/21 at 10:17 am to AyyyBaw
So doing a half assed version of krypteia.
Last night
Sitting Press-53lb KBs- 5x5
Superseded with kb goblet squats or kb sadly w/shrug- 8 reps, alternating using 70lbs kb.
Be pullups
Weight was at 207 last Sunday. Wont check again until 31st.
Eating around 1800 calories and 225g protein right now.
Also doing minimums of 100 pushups and 30 chins daily no matter what.
Did it last week and hit the weights twice. Should be able to do 4 weight sessions this week.
Last night
Sitting Press-53lb KBs- 5x5
Superseded with kb goblet squats or kb sadly w/shrug- 8 reps, alternating using 70lbs kb.
Be pullups
Weight was at 207 last Sunday. Wont check again until 31st.
Eating around 1800 calories and 225g protein right now.
Also doing minimums of 100 pushups and 30 chins daily no matter what.
Did it last week and hit the weights twice. Should be able to do 4 weight sessions this week.
Posted on 1/4/21 at 1:04 pm to AyyyBaw
I’m doing Return of Dr. Jacked. Probably jumping to Hypertrophy or Filling out the Hoodie afterwards. April or May be a revisit of Squatober.
Posted on 1/4/21 at 2:45 pm to tke_swamprat
are yall running these just a month or repeating them for say 12 weeks?
Posted on 1/4/21 at 9:46 pm to lsu777
Leg Day:
Seated Leg Curl Machine
Set 1: 130 lb × 13
Set 2: 145 lb × 9
Set 3: 160 lb × 6
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 × 5
Set 5: 495 lb × 4
Set 6: 535 lb × 2
Standing Calf Raise (Machine)
Set 1: 325 lb × 11
Set 2: 325 lb × 11
Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 325 lb × 2
Set 4: 345 lb × 2
Set 5: 365 lb × 2
Seated Leg Curl Machine
Set 1: 130 lb × 13
Set 2: 145 lb × 9
Set 3: 160 lb × 6
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 × 5
Set 5: 495 lb × 4
Set 6: 535 lb × 2
Standing Calf Raise (Machine)
Set 1: 325 lb × 11
Set 2: 325 lb × 11
Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 325 lb × 2
Set 4: 345 lb × 2
Set 5: 365 lb × 2
Posted on 1/5/21 at 7:52 am to lsu777
quote:
are yall running these just a month or repeating them for say 12 weeks?
I'm just running each one for 4 weeks, then moving on. I like the 4 week programs because it keeps me interested with the frequent changes even though you might not be able to track progress as easy.
Today - W4D1
SSB: 5@150, 5@160, 3@185, 3@200, 3x1@225
Goblet squats: 4x10 (88)
RDLs: 3x5 (185)
DB shrugs: 3x25 (40), 3x10 (70)
Wall sits: 3x45 seconds
Posted on 1/5/21 at 11:31 am to lsu777
I’m doing a month, then changing up. I’ll probably try to do some max lifts at the end of February so I can rerun them and have new percentages on the lifts. I haven’t maxed on bench or DL in a very long time. Hit 365 for Squatober.
Posted on 1/6/21 at 8:14 am to tke_swamprat
Hit 2 workouts due to a hunting trip
Bench press:
5 reps @ 135 & 150
3, 4, 5, 6 reps @ 175
2, 3, 4, 5 reps @ 200
Skull chrushers & band pull downs
Close grip pushups x 100
DB kickbacks
Front squats:
5 reps @ 150, 160, 170, 180
Back squats:
3x10 @ 180
DB shrugs
Bench press:
5 reps @ 135 & 150
3, 4, 5, 6 reps @ 175
2, 3, 4, 5 reps @ 200
Skull chrushers & band pull downs
Close grip pushups x 100
DB kickbacks
Front squats:
5 reps @ 150, 160, 170, 180
Back squats:
3x10 @ 180
DB shrugs
Posted on 1/6/21 at 12:12 pm to tke_swamprat
Johnnie WOD day 16 according to the app.
Halting Deadlift
4x8, working to a heavy set of 8
185, 195, 205, 225
Chinups, this and pullups are my weakest
3x max reps
WOD for time, 5 rounds
5x10 Ball slams, I didn't have a ball so I did Burpees
5x20 Supine ring pull, once again subbed rows for this because of no rings
5x100 jump rope singles, no jump rope so just jumped in place 100x
Extra credit
KB swings 3x15 @ 20kg
Alt hammer curls 3x10 @ 10
Halting Deadlift
4x8, working to a heavy set of 8
185, 195, 205, 225
Chinups, this and pullups are my weakest
3x max reps
WOD for time, 5 rounds
5x10 Ball slams, I didn't have a ball so I did Burpees
5x20 Supine ring pull, once again subbed rows for this because of no rings
5x100 jump rope singles, no jump rope so just jumped in place 100x
Extra credit
KB swings 3x15 @ 20kg
Alt hammer curls 3x10 @ 10
Posted on 1/7/21 at 8:06 am to burgeman
Horizontal Push/Pull
Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 190 lb × 10
Set 3: 190 lb × 9
Set 4: 190 lb × 9
Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 45 lb × 10
Set 3: 90 lb × 8
Set 4: 125 lb × 5
Set 5: 135 lb × 4
Seated Row (Cable)
Set 1: 150 lb × 11
Set 2: 160 lb × 10
Set 3: 170 lb × 10
Wide-Grip Bench Press (Neutral Grip)
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 175 lb × 6
Set 4: 195 lb × 6
Set 5: 195 lb × 6
Set 6: 195 lb × 6
Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lb × 23
Set 2: 90 lb × 22
Set 3: 90 lb × 16
Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 190 lb × 10
Set 3: 190 lb × 9
Set 4: 190 lb × 9
Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 45 lb × 10
Set 3: 90 lb × 8
Set 4: 125 lb × 5
Set 5: 135 lb × 4
Seated Row (Cable)
Set 1: 150 lb × 11
Set 2: 160 lb × 10
Set 3: 170 lb × 10
Wide-Grip Bench Press (Neutral Grip)
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 175 lb × 6
Set 4: 195 lb × 6
Set 5: 195 lb × 6
Set 6: 195 lb × 6
Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lb × 23
Set 2: 90 lb × 22
Set 3: 90 lb × 16
Posted on 1/8/21 at 7:06 am to lattin1
It’s been a minute since I posted, but I’m still working. I’ve been preparing for a strongman comp coming up.
Today’s session:
Deads 5/3/1-315/365/405+(3)
Giant sets
Front squats 3x6-245
Hip thrusts 3x6-265
Reverse hypers 3x10-340
Car deads 3x5
I had a pretty significant personal victory. Pulling that 405 for a triple was my comeback success, finally. Last time I attempted it, I suffered an injury that put me in PT for 6 weeks. Now, I’m stronger, smarter and healthier. I know that 405 for a triple isn’t anything to gawk at, but it says that I ain’t dead yet, mother fricker.
Today’s session:
Deads 5/3/1-315/365/405+(3)
Giant sets
Front squats 3x6-245
Hip thrusts 3x6-265
Reverse hypers 3x10-340
Car deads 3x5
I had a pretty significant personal victory. Pulling that 405 for a triple was my comeback success, finally. Last time I attempted it, I suffered an injury that put me in PT for 6 weeks. Now, I’m stronger, smarter and healthier. I know that 405 for a triple isn’t anything to gawk at, but it says that I ain’t dead yet, mother fricker.
Posted on 1/8/21 at 8:07 pm to DeafJam73
Just curious, how did you injure yourself pulling? Rounded your back?
Posted on 1/9/21 at 12:59 pm to lattin1
I was dealing with pain in my hip due to a lack of mobility which in turn put the load on my lower back. I didn’t realize that at the time. I thought I was just sore. I wasn’t rounding, but I wasn’t engaging properly which created a bulging disc. I’ve spent the last year or so fixing that problem. I’m much more flexible and moving much better in my hips. I could have hit the numbers sooner, but I’m playing the long game.
Posted on 1/11/21 at 8:03 am to DeafJam73
Squat: 242.5x5; 275x3; 307.5x4
DL: 170 5x8
Step-back Lunges SS hanging leg raise: 85 3x10; 3x9
DL: 170 5x8
Step-back Lunges SS hanging leg raise: 85 3x10; 3x9
Posted on 1/11/21 at 8:21 am to Dixie Normus
Back Squats
8 @ 220
6 @ 255
4 @ 290
2 @ 330
4 @ 290
6 @ 275
8 @ 240
DB RDLs 3x10 (45, 55, 65)
BB shrugs 4x10 (135, 145, 155, 165)
75 Goblet squats w/ 70# KB (20, 15, 15, 15, 10)
8 @ 220
6 @ 255
4 @ 290
2 @ 330
4 @ 290
6 @ 275
8 @ 240
DB RDLs 3x10 (45, 55, 65)
BB shrugs 4x10 (135, 145, 155, 165)
75 Goblet squats w/ 70# KB (20, 15, 15, 15, 10)
Posted on 1/11/21 at 12:23 pm to burgeman
JWOD day
Squat 1x40 @ 70% of max for time, made it at 18 minutes at 185 lbs
OHP 4x5 @ 117.5
DWOD, superset
KB Swings 6x15 @ 44lbs
Dips 6x10
John Welbourn put out an accessory program to go along with Johnnie WOD, so I started the free trial
3 rounds of
10 heavy hammer curls @ 25 lbs
60 seconds of banded Hammer curl
30 seconds of chest elevated push ups
3 rounds of trunk work
60 seconds 4 way dead bugs
10 seconds isometric rack pull
10 reps of landmine twist
Squat 1x40 @ 70% of max for time, made it at 18 minutes at 185 lbs
OHP 4x5 @ 117.5
DWOD, superset
KB Swings 6x15 @ 44lbs
Dips 6x10
John Welbourn put out an accessory program to go along with Johnnie WOD, so I started the free trial
3 rounds of
10 heavy hammer curls @ 25 lbs
60 seconds of banded Hammer curl
30 seconds of chest elevated push ups
3 rounds of trunk work
60 seconds 4 way dead bugs
10 seconds isometric rack pull
10 reps of landmine twist
Posted on 1/12/21 at 8:08 am to burgeman
Single arm DB rows: 3x5 (70), 2x10 (70)
KB pullovers: 3x10 (53)
Weighted pull-ups: 4x3 (+25, +30, +35, +40)
3 SS of 20 reverse grip EZ bar curls (45) + 20 DB hammer curls (20)
2 sets of EZ bar bicep curl 21s (45)
KB pullovers: 3x10 (53)
Weighted pull-ups: 4x3 (+25, +30, +35, +40)
3 SS of 20 reverse grip EZ bar curls (45) + 20 DB hammer curls (20)
2 sets of EZ bar bicep curl 21s (45)
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