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Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
6273 posts

re: Daily Strength Check-In
Tweaked my knee on Sunday, so I skipped squats last night and just did upper body. It’s feeling a lot better today, and hopefully I’ll be good to squat by the end of the week.

Yesterday W4D1

Bench Press 210 5x3 215 5x3
Close Grip BP 125x20
Bent Over Barbell Row 135 4x10
OHP 100 4x10


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1986 posts
 Online 

re: Daily Strength Check-In
Just checking in to say that I’m not doing the stupid gut cleanse as it was a brief moment of unclear thinking for some fad pill that caught my curiousity.

Also, finally scored some powerblocks Elite 5-90 so that’s great


lattin1
LSU Fan
baton rouge
Member since May 2014
242 posts

re: Daily Strength Check-In
quote:

Just checking in to say that I’m not doing the stupid gut cleanse as it was a brief moment of unclear thinking for some fad pill that caught my curiousity.


Damn, I was looking forward to making fun of you if you tried it. lol


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1986 posts
 Online 

re: Daily Strength Check-In
As you should. Sometimes it takes a day for me to come to my senses when I see some gimmicky shite


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
6273 posts

re: Daily Strength Check-In
My knee was feeling a little better today so I worked up to a heavy single at 315x1.

Tonight:
Squats: 225x5 275x3 315x1
Bench Press 205x6 225x3 230x3
Deadlifts 225x5 275x3 315x3 365x1 405x1 420x1

First time hitting 420 on Deadlifts since my meet back in November, and it was a grinder.


AyyyBaw
LSU Fan
Member since Jan 2020
472 posts

re: Daily Strength Check-In
Bench: 5x10 (150) SS with 10 banded face pulls
KB pullovers: 5x10 (53)
DB incline bench: 4x8 (60)
DB single arm rows: 4x8 (60)

Ski erg - 10 rounds of a 5 calorie sprint : 1 minute rest


lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: Daily Strength Check-In
So i finally got to get after it some yesterday. I hadnt really felt well since I had gotten the J&J shot and spent about 7 days with my oyxgen hovering right below 90% range, around 88-89%. In general just had body aches and the labored breathing, little headache here and there and extreme fatigue.

I got tested before and after the damn vaccine and it 100% was just side effects from the vaccine. Ended up having to take a z-pack to finally kick it.

SO last night being first time in 3 weeks I just supersetted a bunch of ring pushups and chins along with lots of mobility work.

I will do good bit of squats tonight and a ton of mobility work again. Hoping to start back on the GSLP on sunday.

Good news is work put me through a physical yesterday and my vision was way better than 20/20 and by bp was 112/72 with a 61 pulse. Weighed in at 194 after I had eaten, so not too damn bad for someone turning 39 this year.


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
6273 posts

re: Daily Strength Check-In
Wrapped up the week with another SBD day.

Today

Squats 225x5 275x5 315x4 335x1
Bench 185x5 210x3 225x4 245x2
Deadlifts 315x5 365x3 395x1 410 3x1



poncho villa
New Orleans Saints Fan
DALLAS
Member since Jul 2010
15760 posts
 Online 

re: Daily Strength Check-In
Bench 225- 3x15
Squat 350- 3x12
DB shoulder Press- 90lb 3x9


lattin1
LSU Fan
baton rouge
Member since May 2014
242 posts

re: Daily Strength Check-In
Deadlifts and Biceps:

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: 385 lb × 2
Set 6: 405 lb × 2
Set 7: 435 lb × 2
Set 8: 465 lb × 1

Bicep Curl (Barbell)
Set 1: 90 lb × 10
Set 2: 100 lb × 10
Set 3: 110 lb × 8
Set 4: 120 lb × 5

Hammer Curls (Kettlebells)
Set 1: 50 lb × 16
Set 2: 60 lb × 13
Set 3: 70 lb × 11

The last set on deadlifts was supposed to be a double but I pulled a lat on the first rep. Not sure how that happens but whatever.


lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: Daily Strength Check-In
Starting over after break

Modified greyskull aesthetics template

Mobility
Warmup- 3 rounds
Pushups-10 reps
Chins-3 reps
Prisoner squats- 10 reps

Kb press warmup-18's x 20 / 26's x 15/15
Db press-50's x 5/5/10
Kb Bridged Banded floor press-35's plus micro-8/8/8
Weighted chins- bw +18- 6/5
Feet elevated ring rows- 20" box- 8/8
Ring dips- bw x 6/6

Will do squats tomorrow. Warm up took a little longer than usual tonight do to being tight


EyeOfTheFeTiger
Member since Apr 2021
20 posts

re: Daily Strength Check-In
Started 5/3/1 FSL 5x5 today, did I read it correctly that for this program we don’t do the last set to failure?

Press 105# (65%) x 5, 120# (75%) x 5, 140# (85%) x5

A1. Press 105# 5x5
A2. DB Row 80# 5x10
A3. DB Hammer Curl 50# 5x6

B1. Wt Dips 25# 4x10
B2. Lat Pulldown 150# 4x9
B3. DB Curl 40# 4x8


AyyyBaw
LSU Fan
Member since Jan 2020
472 posts

re: Daily Strength Check-In
Yep, that is correct from my limited knowledge. Don’t take the last set to failure on the base FSL template. Last time I did that template I added some tempo on the 5x5 sets and had good results. Love that template with tempo.

Tonight
4x10 BB rows (115) SS with 10 banded face-pulls
5x8 incline press (140)
4x5 pull-ups (+20, +25, +30, +35)
4x10 DB rows (60) SS with 10 BB shrugs (135)



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lsu777
LSU Fan
westlake
Member since Jan 2004
17100 posts

re: Daily Strength Check-In
Correct, atleast for the leader template. I would have to check the anchor.

I ended up not doing the squats tonight. My whole body is sore as frick lol. Then prisoner squats got me good.


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
6273 posts

re: Daily Strength Check-In
W4D1. Started this week over since my knee was feeling a little better

Squats 325x3 330x3 335x3
Bench 235 5x3
Deadlifts 390 3x1


lattin1
LSU Fan
baton rouge
Member since May 2014
242 posts

re: Daily Strength Check-In
Vertical Push-Pull

Overhead Press (Dumbbell)
Set 1: 90 lb × 15 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 160 lb × 6
Set 4: 190 lb × 8
Set 5: 190 lb × 6
Set 6: 190 lb × 5

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

Lateral Raise (Cable)
Set 1: 40 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Set 4: 40 lb × 15

Lat Pulldown (Machine)
Set 1: 230 lb × 8
Set 2: 230 lb × 8
Set 3: 230 lb × 8

External Rotation Press (Cable)
Set 1: 20 lb × 8
Set 2: 20 lb × 6


TigerInCbus
LSU Fan
Raymond
Member since Feb 2018
94 posts

re: Daily Strength Check-In
Started a cut and a new program yesterday.

153lb, shooting for ~10% body fat and probably around 15% right now.

MON LEG Day:
BB Squat: 4x8 with 205lb
Leg Press: 3x12 with 360lb
Leg Ext: 3x12+ with 120lb
Seated Leg Curl: 3x12+ with 90lb
DB Split Squats: 3x15 with 80lb

Main problem that I have is pushing myself to really push the weight in my squat (or every compound for that matter) since I work out alone. Any tips on getting past the mental block?


AyyyBaw
LSU Fan
Member since Jan 2020
472 posts

re: Daily Strength Check-In
quote:

Main problem that I have is pushing myself to really push the weight in my squat (or every compound for that matter) since I work out alone. Any tips on getting past the mental block?


Do you use any type of safety bars or anything? After I put safety bars on my wall mounted half rack I feel much safer. I always use them for squats and bench. I also lift alone in my garage.

This morning
Front squats: 5x8 (140)
OHP: 5x8 (95)

2 rounds of a DB shoulder complex: Front raises, Lateral raises, Rear delt flyes, Upright rows, Curls to OHP

3 SS of EZ bar curls, dips, push-ups


EyeOfTheFeTiger
Member since Apr 2021
20 posts

re: Daily Strength Check-In
4/20 AM-
Deadlift 265x5, 305x5, 340x5

A1. Deadlift 265# 5x5
A2. Good Mornings 95# 5x7
A3. GHD Sit-ups 5x15

Reverse Sled Drag - 4x50m w/ 3 45#s

ETA: thanks Baw and 777 for the responses about the program
This post was edited on 4/20 at 8:56 am


lattin1
LSU Fan
baton rouge
Member since May 2014
242 posts

re: Daily Strength Check-In
Horizontal Push/Pull Day:

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 35 lb × 8 [Warm-up]
Set 3: 115 lb × 6
Set 4: 125 lb × 6
Set 5: 135 lb × 6

T Bar Row
Set 1: 135 lb × 8
Set 2: 180 lb × 6
Set 3: 190 lb × 6
Set 4: 195 lb × 6

Block Press
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 6
Set 4: 225 lb × 6
Set 5: 225 lb × 6

Y Raises
Set 1: 30 lb × 15
Set 2: 40 lb × 14
Set 3: 50 lb × 13

Triceps Pushdown (Cable - Straight Bar)
Set 1: 100 lb × 17
Set 2: 110 lb × 15
Set 3: 120 lb × 14


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