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re: Daily Strength Check-In
Posted on 3/24/21 at 9:16 am to numptythrubbers
Posted on 3/24/21 at 9:16 am to numptythrubbers
EZ Bar Curl
4x47lb
5x57lb
11x67lb
8x67lb
Romanian Deadlift/Good Morning (superset)
4x11x70lb each
Dumbbell Fly
8x22.5lb
8x30lb
15x35lb
13x35lb
Cable Preacher Curl
5x8x50lb
Dumbbell Bench Press
3x15x40lb
4x47lb
5x57lb
11x67lb
8x67lb
Romanian Deadlift/Good Morning (superset)
4x11x70lb each
Dumbbell Fly
8x22.5lb
8x30lb
15x35lb
13x35lb
Cable Preacher Curl
5x8x50lb
Dumbbell Bench Press
3x15x40lb
1
Posted on 3/25/21 at 7:54 pm to drexyl
W1D3 Canditos 6 week program.
Tonight’s workout:
Bench Press 185 3x8
Close Grip BP 165 3x6
OHP 105 4x 8-12
Barbell Rows 140 4x 8-10
Hammer Curls 25 3x20
Lat Pulldowns 130 4x 8-12
I’m over accessory work.
Tonight’s workout:
Bench Press 185 3x8
Close Grip BP 165 3x6
OHP 105 4x 8-12
Barbell Rows 140 4x 8-10
Hammer Curls 25 3x20
Lat Pulldowns 130 4x 8-12
I’m over accessory work.
Posted on 3/26/21 at 8:01 am to Bonkers119
Curious what y'all think about the lifting program my son's football team has implemented for offseason workouts. I'm making up the weight amounts to make it easy.
Bench: 3x5 @ 225 pounds
3x10 @ 185/175/165 pounds (1 set at each weight)
Squat: 3x5 @ 300 pounds
3x10 @ 250/240/230 pounds
They do this for every lift in their program. Go heavy for 3 sets of 5 and ladder down 3 sets of 10 of lighter weights.
Thoughts?
Bench: 3x5 @ 225 pounds
3x10 @ 185/175/165 pounds (1 set at each weight)
Squat: 3x5 @ 300 pounds
3x10 @ 250/240/230 pounds
They do this for every lift in their program. Go heavy for 3 sets of 5 and ladder down 3 sets of 10 of lighter weights.
Thoughts?
Posted on 3/26/21 at 8:02 am to Bonkers119
SSB: 5@150, 3@175, 4x2@200
Bench: 5@140, 5@165, 5x2@190
Reverse grip BB rows: 5x10 (95)
4 SS of 10 EZ bar front raises (45) + 20 reverse grip EZ bar curls (45)
4 sets of:
20 EZ bar skullcrushers (45)
20 DB shrugs (35)
20 band pull-aparts
Bench: 5@140, 5@165, 5x2@190
Reverse grip BB rows: 5x10 (95)
4 SS of 10 EZ bar front raises (45) + 20 reverse grip EZ bar curls (45)
4 sets of:
20 EZ bar skullcrushers (45)
20 DB shrugs (35)
20 band pull-aparts
Posted on 3/26/21 at 8:26 am to TideSaint
I think it looks pretty good, but it just depends on the progression. It they’re adding weight each week, then they’ll be gaining a lot of strength.
Do they do any accessory lifts? Are deadlifts done as well?
Do they do any accessory lifts? Are deadlifts done as well?
Posted on 3/26/21 at 8:38 am to TideSaint
It’s fine as long as the weight moves up as they get stronger imo
Posted on 3/26/21 at 8:58 am to TideSaint
quote:
Thoughts?
What does the rest of their program look like?
Posted on 3/26/21 at 9:09 am to Bonkers119
quote:
Do they do any accessory lifts? Are deadlifts done as well?
Oh yeah.
I was just trying to make it understandable without throwing a ton of lifts out there.
He plays for a pretty large 6A school here in Texas with a ton of money. They have pretty much everything at their disposal.
Posted on 3/26/21 at 9:15 am to DeafJam73
quote:
What does the rest of their program look like?
From what he says they do a lot of lifting, sprinting, stretching and agility drills.
Posted on 3/26/21 at 9:25 am to TideSaint
The strength sets are fine. Doing the decreasing ladder is a good way to reinforce good technique.
Posted on 3/26/21 at 11:26 am to TideSaint
For bench that seems fine but 45 total reps for squats might be a bit on the high side in terms of volume. Or not. Kind of hard to say without knowing the entire program. Now if they're doing deadlifts with that set/rep scheme I'd tell them to get fricked.
Posted on 3/26/21 at 12:11 pm to lattin1
That is a lot of volume....You wouldn’t really be able to have a lot of accessories with that program. You would also have to factor in all the conditioning you need to do, and the practices and going to school 8 hours per day. We really need to see the entire program.
Posted on 3/26/21 at 6:07 pm to lattin1
Deads 3x3-305/345/390+(5)
Giant Sets
Paused F. squats 4x10-160
Good mornings 4x10-120
Reverse hypers 4x10-400
Prowler with 55lbs
Finished off a solid week strong.
Giant Sets
Paused F. squats 4x10-160
Good mornings 4x10-120
Reverse hypers 4x10-400
Prowler with 55lbs
Finished off a solid week strong.
Posted on 3/26/21 at 7:46 pm to DeafJam73
Today was tough, and my shoulders were definitely feeling it after all the pressing this week.
W1D4 Canditos 6 week program + Advanced Bench
Squats 265 4x8
Bench Press 205 3x3
Incline BP 185 3x3
Deadlifts 305 2x8
W1D4 Canditos 6 week program + Advanced Bench
Squats 265 4x8
Bench Press 205 3x3
Incline BP 185 3x3
Deadlifts 305 2x8
Posted on 3/27/21 at 2:06 pm to Bonkers119
Wrapped up week 1 today. Benching 5x this week was tough, but my chest definitely handled the volume well.
Today’s workout
Paused Bench Press 225 4x2
Close Grip BP 190 3x3
Overhead Press 110 4x8
Bent Over BB Row 145 4x8
Weighted Pull-Ups +10lbs 4x8
Today’s workout
Paused Bench Press 225 4x2
Close Grip BP 190 3x3
Overhead Press 110 4x8
Bent Over BB Row 145 4x8
Weighted Pull-Ups +10lbs 4x8
This post was edited on 3/27/21 at 2:07 pm
Posted on 3/28/21 at 2:57 am to Bonkers119
(no message)
This post was edited on 3/28/21 at 8:21 am
Posted on 3/29/21 at 9:45 am to numptythrubbers
C1W1D3
Deadlift: 215/242.5/275 3x5(10)
Squat: 165 5x10
~ 25y Farmer carry: 275x4
C1W1D4
OHP: 95/107.5/120 3x5(11)
3 count Pause Bench: 135 5x10
Giant set of ring pull-ups, dips, and curls:
BW 3x8
3x10(16)
75 3x8(7)
C1W2D1 this am:
BW: 160.7
Bench: 187.5/215/242.5 3x3(8)
Trap Bar OHP ss Rows: 115 5x5; 115 3x10
Curl ss dips: 75 3x8; BW 3x11
Deadlift: 215/242.5/275 3x5(10)
Squat: 165 5x10
~ 25y Farmer carry: 275x4
C1W1D4
OHP: 95/107.5/120 3x5(11)
3 count Pause Bench: 135 5x10
Giant set of ring pull-ups, dips, and curls:
BW 3x8
3x10(16)
75 3x8(7)
C1W2D1 this am:
BW: 160.7
Bench: 187.5/215/242.5 3x3(8)
Trap Bar OHP ss Rows: 115 5x5; 115 3x10
Curl ss dips: 75 3x8; BW 3x11
Posted on 3/29/21 at 1:38 pm to Dixie Normus
Power clean 1x1-205
Squats 5/3/1-270/305/340+(5)
Giant sets
Bulgarian s. Squats 5x10-125
RDLs 5x10-275
Glute/Ham raise 5x10-25
Prowler 55 x 10
Moved my squats to Monday. I think that was a smart move.
Squats 5/3/1-270/305/340+(5)
Giant sets
Bulgarian s. Squats 5x10-125
RDLs 5x10-275
Glute/Ham raise 5x10-25
Prowler 55 x 10
Moved my squats to Monday. I think that was a smart move.
Posted on 3/29/21 at 7:48 pm to DeafJam73
W2D1 Candito’s 6 week program + Advanced Bench. Tonight was tough, and squats kicked my butt
Tonight
Squats 300x8 (AMRAP) 305 5x3 (60 sec rests between sets)
Bench Press 225 3x1 190 3x3
Paused Deadlifts 275 3x8
Tonight
Squats 300x8 (AMRAP) 305 5x3 (60 sec rests between sets)
Bench Press 225 3x1 190 3x3
Paused Deadlifts 275 3x8
Posted on 3/30/21 at 7:31 am to Bonkers119
man i havent gotten to workout since last wednesday as I have been under teh weather since i got the vaccine. Feel like crap, tons of sinus pressure.
I got the J&J, i think where i fricked up is i had donated blood the day before like an idiot.
I got the J&J, i think where i fricked up is i had donated blood the day before like an idiot.
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