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AyyyBaw
LSU Fan
Member since Jan 2020
547 posts
 Online 

re: Daily Strength Check-In
5 SS of 9 bench presses (150, 170, 180, 170, 160) + 10 banded face pulls

OHP: 3x10 (95)

Dips: 4x10 (BW only)

DB skullcrushers: 4x5 (30s), 1x25 (15s)

4 rounds: 8 calorie row, 25 band pull-aparts, 25 DB shrugs (30)


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

re: Daily Strength Check-In
Last night. SBS RTF W5D2

Bench Press: 210 4x4 and 210x7
Front Squats: 135 4x6 and 135x12
Push Press: 115 4x6 and 115x12



EyeOfTheFeTiger
Member since Apr 2021
50 posts

re: Daily Strength Check-In
Week 3 Krypteia-
Squat day just about took my soul today. That plus it was 90 degrees in the gym (garage style gym). Wanted to quit after 2nd set of the 5x5 but pushed through

Squat- 3 warm up sets- 120#x5, 155#x5, 185#x5
5s Pro- 230#x5, 260#x5, 290#x4
5x5 FSL- 230# 5x5

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


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16926 posts

re: Daily Strength Check-In
Thurs. Speed Deads
5x10-45%/50%/55%/60%/65%
Deads-205/225/245/265/295
Giant sets
Good mornings 3x12-115
F. Squats 3x12-135
Low Back extension 3x12-95
Hip thrusts 3x12-185

Finished off with some leg curls. Really trying to develop my hamstrings. No strongman lifts today. The 5 sets of deads took a lot of wind from my sails.


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

re: Daily Strength Check-In
SBS RTF W5D3

Deadlifts: 340 4x4 and 340x8
Bench Press: 135x10 155x8 185 2x4 225 2x3
Bent Over BB Rows: 135 4x8


lattin1
LSU Fan
baton rouge
Member since May 2014
258 posts

re: Daily Strength Check-In
Deadlift day

Walking
Set 1: 0.27 mi | 5:00

Rowing (Machine)
Set 1: 0 km | 2:00

Deadlift (Barbell)
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 × 5
Set 6: 415 lb × 4
Set 7: 455 lb × 2

Crunch (Machine)
Set 1: 200 lb × 25
Set 2: 200 lb × 25
Set 3: 200 lb × 20

Bicep Curl (Barbell)
Set 1: 90 lb × 12
Set 2: 100 lb × 12



AyyyBaw
LSU Fan
Member since Jan 2020
547 posts
 Online 

re: Daily Strength Check-In
3 SS of 5 SSB (170, 180, 195) + 15 snatch grip high pulls (95)

Bent over rows: 3x5 (135), 2x10 (115), 1x20 (95)

EZ bar curls: 5x10 (55)

DB hammer curls: 4x25 (15s)

3 rounds of a 10 sec echo bike sprint + 25 reverse grip EZ bar curls (35)


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16926 posts

re: Daily Strength Check-In
Fri. Dynamic Bench
Orange bands, double wrap 4 holes in
5x5-135
Giant sets
Incline press 3x8-155
Seated rows 3x10-15-130
Curls 3x10-30
Reverse crunch to dead bug 3x12

Finished the day with some pec deck and 10 mins on the rower.


FieldEngineer
LSU Fan
LP trash
Member since Jan 2015
650 posts
 Online 

re: Daily Strength Check-In
Just started lifting regularly at the end of April, FTR.

OHP
80x8
80x8
80x8

EZ bar curl
60x10
60x7F
60x4F (increasing to 60 was a mistake apparently)

Arnold Press
40x15
40x15

Seated calf raises
140x15
140x14F

Deadlift
115x5W
185x5W
225x3W
285x5


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

re: Daily Strength Check-In
Fun workout tonight. SBS RTF W5D4.

Squats: 315x5 335 3x2 345x1 355x1
Bench Press: 220 5x3
Overhead Press: 125 4x4 and 125x8

First time squatting 355 in over a month, and it felt heavy but I completed the lift.


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lsu777
LSU Fan
westlake
Member since Jan 2004
17821 posts

re: Daily Strength Check-In
quote:

Just started lifting regularly at the end of April, FTR.


Not bad at all bro


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

re: Daily Strength Check-In
We need to have a lifting session since you're in the LC area so I can get worked over by someone ~10 years older than me


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
16926 posts

re: Daily Strength Check-In
All you dudes need to come out to strongman Saturday at my gym. And girls, too.


lsu777
LSU Fan
westlake
Member since Jan 2004
17821 posts

re: Daily Strength Check-In
Ha, you realize I haven't had a barbell on my back in 15+ months right?

Now if we are talking ring work, I got you bro. But I haven't been able to lift more than 3 times due to kids sports since January. You would smoke me.


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

re: Daily Strength Check-In
We should start an annual H+F meet and just do the numbers by BW% to normalize weight classes


tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
7809 posts

re: Daily Strength Check-In
Just did some back squats. 4, 5, 6, and 7 reps at 280lbs. Definitely most weights to reps I’ve done. Felt good!


lattin1
LSU Fan
baton rouge
Member since May 2014
258 posts

re: Daily Strength Check-In
Chest/Rear Delts

Band Pull-Aparts
Set 1: 10 reps
Set 2: 10 reps

Band Over-And-Backs
Set 1: 6 reps
Set 2: 6 reps

Banded Face Pull
Set 1: 6 reps

Bench Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5
Set 4: 245 lb × 3
Set 5: 275 lb × 1
Set 6: 295 lb × 1
Set 7: 305 lb × 1
Set 8: 295 lb × 1
Set 9: 275 lb × 2

Rear Lateral Raise
Set 1: 70 lb × 15
Set 2: 70 lb × 13
Set 3: 70 lb × 14

Chest Fly (machine)
Set 1: 200 lb × 10
Set 2: 220 lb × 10
Set 3: 240 lb × 10
Set 4: 260 lb × 10

Crunch (Machine)
Set 1: 200 lb × 26
Set 2: 200 lb × 26


AyyyBaw
LSU Fan
Member since Jan 2020
547 posts
 Online 

re: Daily Strength Check-In
Bench press SS with 10 banded face-pulls: 1x6 (150), 1x6 (170), 5x4 (195)

Arnold presses: 4x8 (40s)

EZ bar skullcrushers: 4x10 (65)

DB tricep kickbacks: 4x15 (20)

4 rounds: 5 calorie skierg sprint + 20 rear delt flyes (10s)


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

re: Daily Strength Check-In
Nice!

Gonna try to start posting lifts more consistently again. Been hectic at work so haven’t been posting as much, but lifts are going awesome right now.

This AM: BBB C4W1D1

BW: 165.4
Bench: 185/212.5/240 3x5(10) (excited about this one)
OHP ss Trap Bar Rows: 77.5 / 135 5x10
Giant set (3x10):
30lb DB curl
135 close grip bench
Hanging leg raises
This post was edited on 6/7 at 7:08 am


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

re: Daily Strength Check-In
Question: I’m contemplating doing a meet on 7/18. So 5 weeks from now. My current program has me deloading next week.

Should I deload and then find a quick 4 week peaking program, or just continue my program?

The next block has 4, 3, 2 rep working sets the next 3 weeks.

Current 1RMs: 375 Squat, 255 Bench, 435 Deadlift. Goals: 385 Squat 265 Bench, and 450 Deadlift. This would give me an 1100lb total.


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