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Started By
Message
re: Daily Strength Check-In
Posted on 3/14/21 at 10:22 pm to drexyl
Posted on 3/14/21 at 10:22 pm to drexyl
After a long 2 days at the baseball fields, got home tonight and hit
Weighted incline ring puahups-bw+24 -5/5/10
BFR db curls- 2 sets
Weighted close grip pushups- bw+24- 10/10/10
Kb side lateral raises suoersetted with ring face pulls- 3 sets
Goblet squats with 24 lbs vest- 70lbs kb - 8/8 with 5 count at bottom just below parallel.
Trying to add more warm up stuff. Relistened to the defranco podcast with Matt Wenning and then couple others where defranco gives his version for us washed up meat heads.
So I did my normal shoulder warm up plus 3 sets of paused pushups superseteed with thick grip chins and squats with 24lbs vest. I liked it, gonna keep it in.
Trying to keep it simple right now and just follow somewhat my aesthitics gslp template. Obviously not having a barbell or bench I have to substitute but Trying to stay true to the intent as much as possible.
Still been keto since start of lent, gonna go pretty much carnivore this week.
Weighted incline ring puahups-bw+24 -5/5/10
BFR db curls- 2 sets
Weighted close grip pushups- bw+24- 10/10/10
Kb side lateral raises suoersetted with ring face pulls- 3 sets
Goblet squats with 24 lbs vest- 70lbs kb - 8/8 with 5 count at bottom just below parallel.
Trying to add more warm up stuff. Relistened to the defranco podcast with Matt Wenning and then couple others where defranco gives his version for us washed up meat heads.
So I did my normal shoulder warm up plus 3 sets of paused pushups superseteed with thick grip chins and squats with 24lbs vest. I liked it, gonna keep it in.
Trying to keep it simple right now and just follow somewhat my aesthitics gslp template. Obviously not having a barbell or bench I have to substitute but Trying to stay true to the intent as much as possible.
Still been keto since start of lent, gonna go pretty much carnivore this week.
1
Posted on 3/15/21 at 6:58 am to lsu777
Reload this week. Weight gain has been slow at ~ 5 lbs over 3 months, but I’m alright with it because I’m feeling pretty damn lean.
Top sets from last week:
Squat: 327.5x1 (trash, wasn’t feeling it)
Bench: 262.5x5
Deadlift: 327.5x4
OHP: 140x5
ETA: finished BBB 3 month 50/60/70 challenge and got the BBB sets each week. Going to do a soft reset and switch to 10/5/3/1 4 month BBB program.
Top sets from last week:
Squat: 327.5x1 (trash, wasn’t feeling it)
Bench: 262.5x5
Deadlift: 327.5x4
OHP: 140x5
ETA: finished BBB 3 month 50/60/70 challenge and got the BBB sets each week. Going to do a soft reset and switch to 10/5/3/1 4 month BBB program.
This post was edited on 3/15/21 at 7:03 am
Posted on 3/15/21 at 7:47 am to Dixie Normus
quote:
finished BBB 3 month 50/60/70 challenge
how was the 70% week?
quote:
switch to 10/5/3/1 4 month BBB program.
What is this? Got a link?
Posted on 3/15/21 at 7:58 am to lsu777
I’ll see if I can find it. I usually just adjust my BBB spreadsheet by the month. It’s a modified BBB that uses sets of 10/5/3/1 at 50/80/90/95% of training max. You jump from 5x10 in month 1, to 5x5 in month 2.... Everything else stays the same. I’m struggling on squats with heavier loads (went from 265x17 at end of GSLP to now 327.5x1) so want to get more time under a heavy bar and this worked for me in the past.
ETA: 70% really wasn’t tough other than 240 on squats destroyed me
just means I probably started progressions on other lifts a little light and squats probably a little too heavy.
ETA: 70% really wasn’t tough other than 240 on squats destroyed me
just means I probably started progressions on other lifts a little light and squats probably a little too heavy.This post was edited on 3/15/21 at 8:01 am
Posted on 3/15/21 at 8:07 pm to Dixie Normus
Felt good after resting all weekend and hit some heavy singles on squat.
Squats 355 3x1
Bench Press 235 3x2
Close Grip BP 185 3x5
Deload starts tomorrow...
Squats 355 3x1
Bench Press 235 3x2
Close Grip BP 185 3x5
Deload starts tomorrow...
Posted on 3/16/21 at 7:56 am to Bonkers119
W2D1
DB split squats: 4x5 per leg (50s)
Weighted pull-ups: 4x3 (+25, +35, +45, +45)
Trap bar deadlift: 3x10 (160)
3 SS of 10 seated DB shoulder presses (30s) + BB rows (115)
4 SS of 25 EZ bar skullcrushers (45) + 25 DB hammer curls (15s)
3 SS of 20 band pull-aparts + 20 DB shrugs (40s)
DB split squats: 4x5 per leg (50s)
Weighted pull-ups: 4x3 (+25, +35, +45, +45)
Trap bar deadlift: 3x10 (160)
3 SS of 10 seated DB shoulder presses (30s) + BB rows (115)
4 SS of 25 EZ bar skullcrushers (45) + 25 DB hammer curls (15s)
3 SS of 20 band pull-aparts + 20 DB shrugs (40s)
Posted on 3/16/21 at 8:57 am to AyyyBaw
Man, I'm in "quarantine" all week because I got exposed. Tested negative but have to wait and test negative again the weekend to be allowed back at work.
Been just killing the frequency Method stuff.
Been just killing the frequency Method stuff.
Posted on 3/16/21 at 6:49 pm to lsu777
Did the following today:
Deadlifts. Do not like these at all.
Good mornings
Dumbbell rear delt raise
Romanian deadlift. Struggled to tell the difference between this and deadlift even after watching videos.
Back extensions
My lower back is smoked
Deadlifts. Do not like these at all.
Good mornings
Dumbbell rear delt raise
Romanian deadlift. Struggled to tell the difference between this and deadlift even after watching videos.
Back extensions
My lower back is smoked
Posted on 3/16/21 at 7:37 pm to Fox McCloud
Deload week has started, and I’m over it already.
Deadlifts 275 4x5
Paused BP 165 4x5
Bent Over BB Rows 95 3x8
Paused Inclined BP 135 4x5
Deadlifts 275 4x5
Paused BP 165 4x5
Bent Over BB Rows 95 3x8
Paused Inclined BP 135 4x5
Posted on 3/16/21 at 8:13 pm to Fox McCloud
quote:yeah I had to go slow on those hamstring/lower back exercises. I went too heavy too quick and tweaked my back.
My lower back is smoked
Posted on 3/16/21 at 8:43 pm to drexyl
Unfortunately I think I overdid it. My legs were literally shaking from the hamstring work. I just don’t know that I have good deadlift form and I’m very worried it will hurt my back.
Posted on 3/16/21 at 8:45 pm to Fox McCloud
Deadlift should be where when you go to pick up, you sit back, literally dropping your arse and pulling backwards, not up.
Take it easy and go light for a while. Trap bar is much easier to start with and I would drop the Romanian deadlift, with your lack of experience it's gonna get you hurt.
Drop the good mornings too. Honestly at your experience level you really shouldn't be on that type of program.
Simple greyslull lp, lean gains rpt, kinobody or 531 would give you much better results
Take it easy and go light for a while. Trap bar is much easier to start with and I would drop the Romanian deadlift, with your lack of experience it's gonna get you hurt.
Drop the good mornings too. Honestly at your experience level you really shouldn't be on that type of program.
Simple greyslull lp, lean gains rpt, kinobody or 531 would give you much better results
This post was edited on 3/16/21 at 8:49 pm
Posted on 3/16/21 at 8:50 pm to lsu777
Do you do a reverse grip or just grip it the same? The video showed the person lifting it with the same grip and not reverse
Will gladly put Romanian deadlift in the exclude category
The good mornings actually was the only exercise that felt good. I only did it with the bar and ten lbs on each side. I will agree though that the exercise looks like it’s bad for your back.
Will gladly put Romanian deadlift in the exclude category
The good mornings actually was the only exercise that felt good. I only did it with the bar and ten lbs on each side. I will agree though that the exercise looks like it’s bad for your back.
This post was edited on 3/16/21 at 8:56 pm
Posted on 3/16/21 at 9:33 pm to lsu777
W1d2 gslp aesthitics, modified
Wenning warm up- 4 rounds- pushups/fat grip chins, prisoner squats
Db press-55s-5/5/8
Bridged KB floor press- 53s- 10/8
Weighted fat grip neutral chins- bw+19.5-6/6/
Weighted ring rows-bw+25-
Ring dips-5/5/5
Kb deadlift-70's + couple bands (purple and blacK- 1 set of 5 (this was a ramp up)
adding the ring dips cause I haven't done them in a long time and tried the other day and struggled big time. Struggled to get 5 on sets tonight. Was not pretty
Wenning warm up- 4 rounds- pushups/fat grip chins, prisoner squats
Db press-55s-5/5/8
Bridged KB floor press- 53s- 10/8
Weighted fat grip neutral chins- bw+19.5-6/6/
Weighted ring rows-bw+25-
Ring dips-5/5/5
Kb deadlift-70's + couple bands (purple and blacK- 1 set of 5 (this was a ramp up)
adding the ring dips cause I haven't done them in a long time and tried the other day and struggled big time. Struggled to get 5 on sets tonight. Was not pretty
Posted on 3/16/21 at 10:07 pm to Fox McCloud
quote:
Do you do a reverse grip or just grip it the same? The video showed the person lifting it with the same grip and not reverse
At your weights you can do whatever is comfortable but double overhand, grabbing the bar like you would bench, is the safest from an injury standpoint.
Good mornings are actually amazing for the back, but they are muchore of an advanced exercise and take a shite ton technique and core strength to do correctly and not hurt yourself.
My advice would simply be
Grab a trap bar and use that for deadlifts. If that is not available, then using heavy dumbbells at first would be my next suggestion. After you build some strength and fell more comfortable pushing thru the floor, move to the barbell.
Is their a reason you are doing that type of routine?
Posted on 3/16/21 at 11:02 pm to lsu777
I just got the Fitbod app and I really like how it lays it all out for me. I’m just doing whatever it tells me and I picked the bulk up routine. It allows you to replace exercises you don’t like though
Posted on 3/17/21 at 9:32 am to Fox McCloud
The last two days:
Monday
Split Jerk 1x5-145
OHP 3x5-120/137.5/155+(6)
Giant Set
Lat pull downs 3x10–180
Close grip bench 3x10-145
Shrugs 3x10-275
Car frame farmer carry 250
Tuesday
Power Cleans 1x5-155
Squats 3x5-235/270/305+(7)
Giant Sets
B. Split squats 3x10-115
RDLs 3x10-265
Glute/ham raise 3x10-25
Prowler push 45
I aggravated a hip strain on Tuesday. I was going to practice the strongman events that I’ll be doing in Alabama for a comp this morning, but I decided to rest my hip some more. Already feeling much better.
Monday
Split Jerk 1x5-145
OHP 3x5-120/137.5/155+(6)
Giant Set
Lat pull downs 3x10–180
Close grip bench 3x10-145
Shrugs 3x10-275
Car frame farmer carry 250
Tuesday
Power Cleans 1x5-155
Squats 3x5-235/270/305+(7)
Giant Sets
B. Split squats 3x10-115
RDLs 3x10-265
Glute/ham raise 3x10-25
Prowler push 45
I aggravated a hip strain on Tuesday. I was going to practice the strongman events that I’ll be doing in Alabama for a comp this morning, but I decided to rest my hip some more. Already feeling much better.
Posted on 3/18/21 at 7:16 am to DeafJam73
I’ve never been so sore in my life. My hamstrings and lower back are absolutely smoked. Can barely move.
Posted on 3/18/21 at 7:41 am to Fox McCloud
Too much volume for your old arse lol. You aren't 16-17 anymore.
Posted on 3/18/21 at 10:52 am to lsu777
Thursday
Hang cleans 1x5-115
Bench 3x5-200/227.5/260+(7)
Giant Sets
Cable rows 3x10-180
Incline press 3x10-135
Dragon flags 3x15
Farmer carry 250
This morning’s session. Felt good.
Hang cleans 1x5-115
Bench 3x5-200/227.5/260+(7)
Giant Sets
Cable rows 3x10-180
Incline press 3x10-135
Dragon flags 3x15
Farmer carry 250
This morning’s session. Felt good.
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