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lattin1
LSU Fan
baton rouge
Member since May 2014
199 posts

re: Daily Strength Check-In
Deadlifts/Biceps

Leg Extension (Machine)
Set 1: 160 lb × 10
Set 2: 180 lb × 10
Set 3: 200 lb × 10

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 × 4
Set 6: 525 lb × 1

Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 10
Set 2: 220 lb × 8
Set 3: 220 lb × 8

External Rotation
Set 1: 10 lb × 6
Set 2: 20 lb × 6
Set 3: 20 lb × 8

Well f*ck that workout. On my second working set of deadlifts my back popped with the bar just below my knees. If it had happened on one my heavy days or even on my last set today it might've made sense but this was a volume day and I was only lifting at 87% of my 1RM when it happened. I'm so f*cking aggravated right now.


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

re: Daily Strength Check-In
Sorry to hear that, man. Injuries suck.

Bench: 200x5; 225x3; 252.5x5
OHP: 85 5x10
BB Row: 105 3x10
BB curl: 60 3x10


lattin1
LSU Fan
baton rouge
Member since May 2014
199 posts

re: Daily Strength Check-In
Got dry needled this morning. My back is good to go. Life is good again. lol. Thank god for the miracle of modern sports medicine.


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

re: Daily Strength Check-In
I’ve read a lot about that, but never tried it. Sounds like it’s legit though so I’ll have to give it a shot next time I’m having issues.

Deadlift: 242.5x5; 275x3; 307.5x6
Squat: 170 5x10
Good mornings SS weighted sit ups: 95 3x10; 15 3x10


AyyyBaw
LSU Fan
Member since Jan 2020
378 posts

re: Daily Strength Check-In
SSB: 6x6 (165), 4x4 (190), 2x2 (215)

DB walking lunges: 4x5 per leg (50s)

BB RDLs: 3x10 (155)

DB shrugs: 4x20 (40s)

KB goblet squats: 2x20 (53)


burgeman
Southeastern LA Fan
Member since Jun 2008
9710 posts
 Online 

re: Daily Strength Check-In
3x3 box jumps 32"
Hang Power Cleans 7x3 @ 135, never done cleans so took it light and focused on form.

Giant sets @ 15, 12, 9, 6
Snatch grip DL @ 185
Strict Pull Up
Dips

Arms giant sets
Barbell curls 3x10 @ 55
Chest elevated push up 3x30
Banded Hammer Curls AMRAP 3x 60 seconds


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lattin1
LSU Fan
baton rouge
Member since May 2014
199 posts

re: Daily Strength Check-In
quote:

I’ve read a lot about that, but never tried it. Sounds like it’s legit though so I’ll have to give it a shot next time I’m having issues.


It's definitely legit. I went from barely being able to stand up Wednesday morning to setting a new PR on squats Thursday night. Don't get me wrong, I still have a good bit of back pain but it's a far cry from having back spasms every time I try to get out of a chair. I was even able to deadlift this morning albeit with much less weight.


Deadlifts/Biceps


Leg Extension (Machine)
Set 1: 160 lb × 11
Set 2: 180 lb × 11
Set 3: 200 lb × 11

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: 455 lb × 2
Set 6: 475 lb × 2
Set 7: 495 lb × 2

Crunch (Machine)
Set 1: 200 lb × 15
Set 2: 200 lb × 15
Set 3: 200 lb × 15

Hammer Curls (Kettlebells)
Set 1: 40 lb × 17
Set 2: 50 lb × 16
Set 3: 60 lb × 14


burgeman
Southeastern LA Fan
Member since Jun 2008
9710 posts
 Online 

re: Daily Strength Check-In
JWOD workout

Back Squats, for time 75% of 1 rep max:
185 x10, 9, 8, 7, 6, 5, 4
finished in 16:15, same workout from last week (finished 18 minutes) but the reps weren't programmed.

Plyo stuff giant sets
Dumbbell box jumps 20" 25lbs 5x3
Lunge jump with switch 5x5
Plyo push ups 5x10


AyyyBaw
LSU Fan
Member since Jan 2020
378 posts

re: Daily Strength Check-In
Started 5/3/1 Krypteia yesterday and it has kicked my arse both workouts so far. I'll be lifting M, T, Th, Fr and doing easy cardio (30-45 min on air bike/rower/skierg) on W and Sat or Sun. I'm starting every workout with a general warm-up and box jumps (3@20", 3@24", 3@30"). After my box jumps I start my timer and begin my warm-up sets and assistance work with the goal of finishing in less than 45 mins. I'm ending every workout with either 100 band pull-aparts or 100 banded face-pulls. So far the weights haven't really been heavy on the main lifts at all, but the assistance work and superset scheme has been taxing.

Yesterday: finished in 35:35
5s PRO bench (130, 150, 165) supersetted with alternating 10 KB goblet squats (88) or 10 DB SLDL w/ a shrug (70s)

5x5 FSL bench (130) suppersetted with alternating 10 KB goblet squats (88) or 10 DB SLDL w/ a shrug (70s)

100 band pull-aparts

Today: finished in 38:45
5s PRO deadlift (185, 215, 245) supersetted with alternating 10 chin-ups/pull-ups or 10 dips

5x5 FSL deadlift (185) supersetted with alternating 10 chin-ups/pull-ups or 10 dips (I was able to complete the warm-up and 5s PRO portion with regular strict chin-ups/pull-ups, but had to use a band for the FSL sets. I think I'm just lacking the muscular endurance right now on those movements. That should get better in the next few weeks.)

100 banded face-pulls

I had the highest max HR during both of these workouts that I have had in probably 4-5 months.


lsu777
LSU Fan
westlake
Member since Jan 2004
15691 posts

re: Daily Strength Check-In
krypteia will kick your arse if you do it correctly, i will be going back to my half arse version of doing it with KB/DBs /bodyweight as soon as I get in a little better shape. I dont want to die.

honestly the fricking goblet squats kills me breathing wise.

do you set a time limit on the total session?


AyyyBaw
LSU Fan
Member since Jan 2020
378 posts

re: Daily Strength Check-In
I didn't set a time limit on the total session, but I've put a 45 minute limit on the actual workout (minus the general warm-up, box jumps, and banded pull-aparts/face-pulls). So, 3 warm-up sets + 3 5s PRO sets + 5 FSL sets including all assistance supersets needs to be completed in 45 mins or less.

I carried a climbing stand into the woods for about 2 miles this week, and I've never been so happy to see my truck in the distance on the way out I need to increase my work capacity - I have no doubt this program will help with that.


lsu777
LSU Fan
westlake
Member since Jan 2004
15691 posts

re: Daily Strength Check-In
quote:

I didn't set a time limit on the total session, but I've put a 45 minute limit on the actual workout (minus the general warm-up, box jumps, and banded pull-aparts/face-pulls). So, 3 warm-up sets + 3 5s PRO sets + 5 FSL sets including all assistance supersets needs to be completed in 45 mins or less.

I carried a climbing stand into the woods for about 2 miles this week, and I've never been so happy to see my truck in the distance on the way out I need to increase my work capacity - I have no doubt this program will help with that.


it will 100% increase work capacity.

are you planning on slowly lowering your time limit?


AyyyBaw
LSU Fan
Member since Jan 2020
378 posts

re: Daily Strength Check-In
I don't think so, at least not right now. More focused on improving control on the assistance stuff right now. I feel good with the DB SLDL and dips, but the goblet squats and pull-ups destroyed me. Once I can complete those with good tempo/control I might decrease the time limit.


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LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
43795 posts

re: Daily Strength Check-In
Climbed up to a flat bench single at 285 followed by 3x8 at 195 on incline bench.

Climbing back on the horse and getting my overall strength back up.
This post was edited on 1/20 at 2:02 pm


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

re: Daily Strength Check-In
I hate deload weeks. So boring.


LSUAlum2001
LSU Fan
Stavro Mueller Beta
Member since Aug 2003
43795 posts

re: Daily Strength Check-In
I am at the house working from home.

Gonna start utilizing the garage for lifting mid-day and a CF workout 3-4x per week at 5pm.

Lets see if I can keep this up.


lattin1
LSU Fan
baton rouge
Member since May 2014
199 posts

re: Daily Strength Check-In
Chest/Rear Delts

Barbell Rear Delt Raise
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 12

Lateral Raise (Cable)
Set 1: 30 lb × 15
Set 2: 30 lb × 12

Bench Press (Dumbbell)
Set 1: 160 lb × 8 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 230 lb × 3
Set 4: 230 lb × 3
Set 5: 230 lb × 3

Reverse Fly (Machine)
Set 1: 130 lb × 13
Set 2: 130 lb × 13
Set 3: 130 lb × 13

Iso-Lateral Chest Press (Machine)
Set 1: 230 lb × 6
Set 2: 230 lb × 6
Set 3: 230 lb × 6
Set 4: 230 lb × 6

Y Raises
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12

Chest Fly
Set 1: 140 lb × 12
Set 2: 140 lb × 12
Set 3: 140 lb × 12

At this rate my OHP is going to pass my DB Press soon :(


tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
7351 posts

re: Daily Strength Check-In
Back Squats:
4x12 @ 60% (220)

3 rounds:
20 lunges
5 front squats @ 135
20 dumbbell shrugs

5 rounds:
10 cal bike
10 kb swings
10 goblet squats
10 slam balls
1 min rest


lattin1
LSU Fan
baton rouge
Member since May 2014
199 posts

re: Daily Strength Check-In
Legs

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
Set 6: 385 lb × 2

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: 515 lb × 1
Set 6: 545 lb × 1
Set 7: 575 lb × 1 1RM PR

Standing Calf Raise (Machine)
Set 1: 300 lb × 12
Set 2: 300 lb × 12





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