Posted by
Message
Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
6385 posts

re: Daily Strength Check-In
SBS RTF W4D1

Squats 275 4x5 275x10
Incline Bench Press 125 4x7 125x16
Sumo Deadlifts 225 4x7 225x17


lattin1
LSU Fan
baton rouge
Member since May 2014
258 posts

re: Daily Strength Check-In
Shoulder/Lats:

Overhead Press (Dumbbell)
Set 1: 95 lb × 12 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 185 lb × 5
Set 4: 205 lb × 3
Set 5: 185 lb × 7
Set 6: 185 lb × 6
Set 7: 165 lb × 12

Weighted Pull Ups (weight+bw)
Set 1: 220 lb × 5
Set 2: 245 lb × 5
Set 3: 255 lb × 5
Set 4: 265 lb × 5
Set 5: 220 lb × 5

Lateral Raise (Cable)
Set 1: 40 lb × 12
Set 2: 40 lb × 12
Set 3: 40 lb × 12
Set 4: 35 lb × 12
Set 5: 35 lb × 12

Lat Pulldown (Cable)
Set 1: 180 lb × 8
Set 2: 190 lb × 8

Front Raise (Dumbbell)
Set 1: 40 lb × 8
Set 2: 50 lb × 8
Set 3: 50 lb × 8



AyyyBaw
LSU Fan
Member since Jan 2020
547 posts
 Online 

re: Daily Strength Check-In
4 SS of 3 chin-ups (+40, +45, +50, +55) + 8 KB pullovers (53)

SA DB rows: 4x8 (70)

High rack pulls: 5x5 (185, 235, 295, 345, 345)

EZ bar curl: 4x10 (65), 1x25 (35)

Concentration curls: 4x10 (20)

Rear felt flyes: 4x20 (10s)

Rower: 3 rounds of a 20 sec sprint + 2 minute rest


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
6385 posts

re: Daily Strength Check-In
SBS RTF W4D2

Bench Press 195 4x5 195x11
Front Squats 120 4x7 120x15
Push Press 105 4x7 105x15

Everything is sore.


EyeOfTheFeTiger
Member since Apr 2021
50 posts

re: Daily Strength Check-In
I had to squeeze 4 Krypteia workouts into 3 days this week. I’ll be feeling it tomorrow. Doubled up on Squat/Deadlift day and had a similar feeling to a runners high afterwards, haha. Not sure what happened on presses this week, I’ve hit 140# for 7-10 reps in previous cycles. Going to dial the TM% to 80% for that lift. Bench feels too light.

Week 2
5/25
Press 3 Warm Up Sets
Press 5s Pro- 105# (70%)x5, 120# (80%)x5, 140# (90%)x3
Press 5x5 FSL - 105#

Odd sets- 90# goblet squats x10
Even sets- Double KB SLDL w/shrug 70#s x10
Face Pulls 60# 6x20

5/26 Double Day
Squat 3 Warm Up Sets
Squat 5s Pro- 215# (70%)x5, 245# (80%)x5, 275 (90%)x5
Squat 5x5 FSL - 215#

Odd sets- Weighted Dips - 25# x10
Even sets- Ring Rows x10
Face Pulls 60# 6x20

Deadlift 3 Warm Up Sets
Deadlift 5s Pro- 270# (70%)x5, 305 (80%)x5, 345# (90%)x5
Deadlift 5x5 FSL- 270#

Odd sets- DB Curls 50#x6
Even sets- Tricep Extensions 110#x15

5/27
Bench 3 Warm Up Sets
Bench 5s Pro- 170# (70%)x5, 195# (80%)x5, 220# (90%)x5
Bench 5x5 FSL- 170#

Odd sets- Goblet Squat 90#x10, Face Pulls 60#x20
Even sets- Double KB SLDL w/Shrug 70#x10, DB Curls 40#x10


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
2042 posts

re: Daily Strength Check-In
Been lifting just not posting in the thread.

1+ sets from BBB C3W3:

BW: 164.8 (been going up 1-2lbs/mo so that’s good)

Bench: 265x5
Squat: 292.5x7
OHP: 145x5
Deadlift: 327.5x5

Everything is progressing really well right now. I’m getting near or at pre-covid strength in every lift.


AyyyBaw
LSU Fan
Member since Jan 2020
547 posts
 Online 

re: Daily Strength Check-In
SSB tempo (22X1): 3x5 (150, 170, 185)

Bench: 2x5 (155, 185), 5x3 (195)

Snatch grip high pulls: 4x15 (65, 75, 85, 95)

4 SS of 25 banded OH tricep extensions + 10 close grip bench presses (135)

BB shrugs: 4x10 (95), 1x25 (95)

Walking lunges w/ 20# vest for max reps in 7 minutes: 154 reps


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
2042 posts

re: Daily Strength Check-In
quote:

Walking lunges w/ 20# vest for max reps in 7 minutes: 154 reps


I’m out of breath just reading that


AyyyBaw
LSU Fan
Member since Jan 2020
547 posts
 Online 

re: Daily Strength Check-In
Lol! This program is a little low volume on lower body, so figured I’d add some extra volume for conditioning. I actually stole the 7 min walking lunges from Brian Alshrue. Yea, it might hurt getting off the toilet tomorrow though.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16926 posts

re: Daily Strength Check-In
Thurs. Max Effort Deads
3x3-80%/85%/90%
Deads-355/380/405
Giant sets
F. Squats 3x5-185
Hip thrusts 3x5-225
Reverse hypers 3x10-290
Good morning 3x5

Fri. Speed bench
5x10-45%/50%/55%/60%/65%
Bench 140/155/170/185/200
Giant sets
Incline bench 3x12-135
Fat seated rows 3x15-150
Curls 3x12-35
Reverse crunch to dead bug 3x10

Last two days. Finished off today with some heavy prowler push and reverse sled drags. I really think this higher volume program is what I needed. Feeling better all the time.


lsu777
LSU Fan
westlake
Member since Jan 2004
17821 posts

re: Daily Strength Check-In
BTW bought the 4horseman and powerbuilder and mass builder from ashlure. Endo me if you are a regular and want it

Lsu777td

Gmail


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
61586 posts

re: Daily Strength Check-In


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
6385 posts

re: Daily Strength Check-In
SBS RTF W4D4.

Overhead Press: 120 4x5 120x10
Paused Squats: 180 4x7 180x16
Paused Bench: 205 4x3


Replies (0)
Replies (0)
00
lsu777
LSU Fan
westlake
Member since Jan 2004
17821 posts

re: Daily Strength Check-In
Sent


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
61586 posts

re: Daily Strength Check-In
You’re a legend. Thank you!


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
6385 posts

re: Daily Strength Check-In
SBS RTF W5D1

Squats: 295 4x4 and 295x8 (target 7)
Bench Press: 195 4x5
Inclined Bench Press: 135 4x6 and 135x13 (target 11)
Sumo Deadlifts: 250 4x6 and 250x15 (target 11), 315x1 365x1 395x1


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16926 posts

re: Daily Strength Check-In
Mon. Dynamic Squats
5x5 green bands 8 holes in from front
Squats 5x5-185
Giant sets
SSB 3x8-215
RDL 3x8-225
Glute Ham raise 3x10-10

Finished off with some leg curls and split squats.


AyyyBaw
LSU Fan
Member since Jan 2020
547 posts
 Online 

re: Daily Strength Check-In
4 SS of 3 weighted pull ups (30, 35, 40, 45) + 10 landmine rows (80)

Snatch grip DL: 3x10 (155)

DB RDLs: 5x5 (70s)

DB curls: 5x5 (35s)

EZ bar 21s: (45)

4 rounds of a 20s skierg sprint + 25 EZ bar reverse curls (35)


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16926 posts

re: Daily Strength Check-In
Tues. max effort OHP
3x3-80%/85%/90%
OHP-155/160/170
Giant Sets
Close grip bench 3x5-185
Lat pull downs 3x10-170
Shrugs 3x5-285

Today’s strongman work was keg clean and press at 110 for 3x6. Then finished off with pec deck and lateral raises.


lattin1
LSU Fan
baton rouge
Member since May 2014
258 posts

re: Daily Strength Check-In
Chest and Rear Delts:

Bench Press (Dumbbell)
Set 1: 160 lb × 6 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 260 lb × 3
Set 4: 260 lb × 3
Set 5: 220 lb × 6
Set 6: 220 lb × 5

Rear Lateral Raise
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12

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

Incline Curl (Dumbbell)
Set 1: 60 lb × 8
Set 2: 60 lb × 8

Went to the gym hungover this morning but quickly realized I was actually just drunk af from yesterday. Hand-eye coordination was very suspect. Managed to pull it together and finish somehow but came dangerously close to dropping a 130lb. dumbbell on my face. Fun times.


first pageprev pagePage 154 of 159next pagelast page

Back to top

logoFollow TigerDroppings for LSU Football News
Follow us on Twitter, Facebook and Instagram to get the latest updates on LSU Football and Recruiting.

FacebookTwitterInstagram