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Started By
Message
re: Daily Strength Check-In
Posted on 6/23/21 at 5:34 pm to FieldEngineer
Posted on 6/23/21 at 5:34 pm to FieldEngineer
Dynamic Effort Deadlifts and Biceps:
Speed Deadlift
Set 1: 45 lb × 8 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 2
Set 5: 365 lb × 2
Set 6: 385 lb × 2
Set 7: 385 lb × 2
Set 8: 405 lb × 2
Set 9: 405 lb × 2
Incline Curl (Dumbbell)
Set 1: 70 lb × 8
Set 2: 70 lb × 8
Set 3: 70 lb × 8
Set 4: 70 lb × 8
Crunch (Machine)
Set 1: 245 lb × 15
Set 2: 245 lb × 15
Set 3: 245 lb × 15
Speed Deadlift
Set 1: 45 lb × 8 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 2
Set 5: 365 lb × 2
Set 6: 385 lb × 2
Set 7: 385 lb × 2
Set 8: 405 lb × 2
Set 9: 405 lb × 2
Incline Curl (Dumbbell)
Set 1: 70 lb × 8
Set 2: 70 lb × 8
Set 3: 70 lb × 8
Set 4: 70 lb × 8
Crunch (Machine)
Set 1: 245 lb × 15
Set 2: 245 lb × 15
Set 3: 245 lb × 15
1
Posted on 6/24/21 at 8:48 am to lattin1
4 SS of 3 chin-ups (+35, + 45, +55, +65 - 3 rep PR) + 10 KB pull-overs (53)
Bent over rows: 4x10 (115)
Alternating DB curls: 2x5 (30s), 2x5 (35s), 1x5 (40s)
4 SS of 20 EZ bar reverse curls (45) + 20 BB shrugs (95)
That wraps up Filling out the Hoodie for me. I'll write up a quick review today, then moving on to POOL SEASON next week!
Bent over rows: 4x10 (115)
Alternating DB curls: 2x5 (30s), 2x5 (35s), 1x5 (40s)
4 SS of 20 EZ bar reverse curls (45) + 20 BB shrugs (95)
That wraps up Filling out the Hoodie for me. I'll write up a quick review today, then moving on to POOL SEASON next week!
Posted on 6/24/21 at 9:25 am to AyyyBaw
Bench press
5x5 220 lbs
3x3 235 lbs
3x1 250 lbs
5x5 220 lbs
3x3 235 lbs
3x1 250 lbs
Posted on 6/24/21 at 8:02 pm to tke_swamprat
Meet Prep W1D3
2 second Pause Squats: 295x1 275x3 and 265 2x3
2 second Pause Bench: 225x1 210x3 and 200 2x3
Overhead Press: 120 3x6
2 second Pause Squats: 295x1 275x3 and 265 2x3
2 second Pause Bench: 225x1 210x3 and 200 2x3
Overhead Press: 120 3x6
Posted on 6/25/21 at 6:02 pm to Bonkers119
Triceps and Traps:
Block Press
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 6 [Warm-up]
Set 4: 235 lb × 5
Set 5: 265 lb × 4
Set 6: 285 lb × 3
T Bar Row
Set 1: 135 lb × 6
Set 2: 180 lb × 6
Set 3: 180 lb × 6
Skullcrusher (Barbell)
Set 1: 95 lb × 14
Set 2: 95 lb × 10
Set 3: 95 lb × 10
Y Raises
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Block Press
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 6 [Warm-up]
Set 4: 235 lb × 5
Set 5: 265 lb × 4
Set 6: 285 lb × 3
T Bar Row
Set 1: 135 lb × 6
Set 2: 180 lb × 6
Set 3: 180 lb × 6
Skullcrusher (Barbell)
Set 1: 95 lb × 14
Set 2: 95 lb × 10
Set 3: 95 lb × 10
Y Raises
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Posted on 6/25/21 at 8:16 pm to lattin1
W1D4
Some accessory work tonight with my comp bench
Deficit Deadlifts: 345x1 and 315 3x3
Comp Bench: 230x1 and 215 3x2
Sumo Deadlifts: 285 3x6
Some accessory work tonight with my comp bench
Deficit Deadlifts: 345x1 and 315 3x3
Comp Bench: 230x1 and 215 3x2
Sumo Deadlifts: 285 3x6
Posted on 6/27/21 at 10:30 am to Bonkers119
Nice
Posted on 6/27/21 at 10:50 am to SabiDojo
I’ve just been doing reps because I’m only taking in like 1200 calories a day
I’ve lost like 20 pounds in a month
I’ve lost like 20 pounds in a month
Posted on 6/27/21 at 11:01 am to el Gaucho
Damn I would die 
Posted on 6/28/21 at 7:39 pm to SabiDojo
SSB: 4x3 (155, 175, 185, 195)
Bench: 5x4 (150, 175, 185, 200, 200), 1x10 (150)
DB rows: 4x5 (70), 1x10 (70)
3 SS of 10 EZ bar skullcrushers (65) + 10 close grip push ups
3 SS of 15 wide grip upright rows (45) + 20 DB lateral raises (10)
Bench: 5x4 (150, 175, 185, 200, 200), 1x10 (150)
DB rows: 4x5 (70), 1x10 (70)
3 SS of 10 EZ bar skullcrushers (65) + 10 close grip push ups
3 SS of 15 wide grip upright rows (45) + 20 DB lateral raises (10)
Posted on 6/28/21 at 8:23 pm to AyyyBaw
Meet Prep. W2D1.
Squats: 350x1 325x3 and 310 2x3
Bench Press: 240x1 220x3 and 215 2x3
Pin Press: 195 3x4.
Squats: 350x1 325x3 and 310 2x3
Bench Press: 240x1 220x3 and 215 2x3
Pin Press: 195 3x4.
Posted on 6/29/21 at 6:58 am to Bonkers119
DL: 4x5 (210, 230, 245, 260), 1x10 (210)
OHP: 3x8 (95)
4 SS of 3 chin-ups (+45) + 5 KB pullovers (53)
4 sets of EZ bar 21s (45)
BB shrugs: 4x25 (95)
OHP: 3x8 (95)
4 SS of 3 chin-ups (+45) + 5 KB pullovers (53)
4 sets of EZ bar 21s (45)
BB shrugs: 4x25 (95)
Posted on 6/29/21 at 8:39 am to AyyyBaw
Flat Bench: 140x8x2, 140x6F
Barbell row: 135x8x2,135x9
Skullcrusher: 50x15,50x17
Chest Fly Machine: 105x15x2
Back squats: 190x8x2,190x10
Barbell row: 135x8x2,135x9
Skullcrusher: 50x15,50x17
Chest Fly Machine: 105x15x2
Back squats: 190x8x2,190x10
Posted on 6/29/21 at 12:56 pm to FieldEngineer
Deload week before Phase 2 of Krypteia. Haven’t stepped on the scale since starting the program. Based on the mirror results, I figured I’d have lost 5-7 pounds. Scale says I’m 218# now (starting weight ~215#). I know the scale isn’t always the best indicator of progress but definitely somewhat of a wtf moment.
Press 100#x5, 115#x5, 130#x1, 145#x1
A1. BB Row 135# 3x10
A2. DB Incline Bench 70# 3x8
A3. DB Hammer Curl 50# 3x6
B1. Lat Pulldown 135# 3x10
B2. Tri Extension 110# 3x15
B3. DB Curl 40# 3x10
Press 100#x5, 115#x5, 130#x1, 145#x1
A1. BB Row 135# 3x10
A2. DB Incline Bench 70# 3x8
A3. DB Hammer Curl 50# 3x6
B1. Lat Pulldown 135# 3x10
B2. Tri Extension 110# 3x15
B3. DB Curl 40# 3x10
Posted on 6/29/21 at 8:26 pm to EyeOfTheFeTiger
Meet Prep W2D2
Deadlifts: 415x1, 390 3x1, and 365 2x3
Close Grip Bench: 210x1 and 190 3x3
Belt-less Squats: 235 3x6
Deadlifts: 415x1, 390 3x1, and 365 2x3
Close Grip Bench: 210x1 and 190 3x3
Belt-less Squats: 235 3x6
Posted on 6/30/21 at 12:01 pm to Bonkers119
OHP: 80x8x2,80x9x1
BB curls: 50x15x2
Standing calf raise: 135x15x2
Arnold Press: 50x15x2
Deadlift: 135x5W, 185x5W, 245x3W, 295x5x1
BB curls: 50x15x2
Standing calf raise: 135x15x2
Arnold Press: 50x15x2
Deadlift: 135x5W, 185x5W, 245x3W, 295x5x1
Posted on 7/2/21 at 11:47 am to FieldEngineer
W2D3 Last Night
2 Sec Paused Squats: 305x1 285x3 and 275 2x3
2 Sec Paused Bench: 235x1 215x3 and 205 2x3
Overhead Press: 115 3x6
2 Sec Paused Squats: 305x1 285x3 and 275 2x3
2 Sec Paused Bench: 235x1 215x3 and 205 2x3
Overhead Press: 115 3x6
Posted on 7/2/21 at 12:07 pm to Bonkers119
Flat bench: 140x8x2,140x6x1F (no increase :( )
Barbell row: 140x8x2,140x9x1
Skullcrusher: 60x10,60x11
Chest fly: 115x15x2
Squat: 195x8x3
Barbell row: 140x8x2,140x9x1
Skullcrusher: 60x10,60x11
Chest fly: 115x15x2
Squat: 195x8x3
Posted on 7/2/21 at 1:27 pm to FieldEngineer
My whole week:
Mon. Dynamic Squats
5x5 green bands
Belt Squats 5x5
Giant sets
Goblet squats
Single leg RDL
Glute Ham raise 3x15
Yoke walks 200
Tues. max effort OHP
3x3-80%/85%/90%
OHP-155/165/175
Giant Sets
Close grip bench 3x5-190
Lat pull downs 3x15-20-80
Shrugs 3x10
Thurs. Speed Deads
5x10-45%/50%/55%/60%/65%
Deads-205/225/250/275/295
Giant sets
Good mornings 3x12-125
F. Squats 3x12-145
Hip thrusts 3x12-205
Fri. Dynamic Bench
Orange bands, double wrap 4 holes in
5x5-155
Giant sets
Incline press 3x8-65
Seated rows 3x15-20-90
Curls 3x10-30
Reverse crunch to dead bug 3x12
Not a bad week.
Mon. Dynamic Squats
5x5 green bands
Belt Squats 5x5
Giant sets
Goblet squats
Single leg RDL
Glute Ham raise 3x15
Yoke walks 200
Tues. max effort OHP
3x3-80%/85%/90%
OHP-155/165/175
Giant Sets
Close grip bench 3x5-190
Lat pull downs 3x15-20-80
Shrugs 3x10
Thurs. Speed Deads
5x10-45%/50%/55%/60%/65%
Deads-205/225/250/275/295
Giant sets
Good mornings 3x12-125
F. Squats 3x12-145
Hip thrusts 3x12-205
Fri. Dynamic Bench
Orange bands, double wrap 4 holes in
5x5-155
Giant sets
Incline press 3x8-65
Seated rows 3x15-20-90
Curls 3x10-30
Reverse crunch to dead bug 3x12
Not a bad week.
Posted on 7/4/21 at 7:08 pm to DeafJam73
Deadlifts/Biceps ME
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
Incline Curl (Dumbbell)
Set 1: 70 lb × 9
Set 2: 70 lb × 9
Set 3: 70 lb × 10
Set 4: 70 lb × 10
Crunch (Machine)
Set 1: 255 lb × 16
Set 2: 255 lb × 16
Set 3: 255 lb × 16
Hammer Curls (Kettlebells)
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15
Missed my last rep on deadlifts. Should've been 455x3 but after taking all of last week off it's to be expected I guess.
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
Incline Curl (Dumbbell)
Set 1: 70 lb × 9
Set 2: 70 lb × 9
Set 3: 70 lb × 10
Set 4: 70 lb × 10
Crunch (Machine)
Set 1: 255 lb × 16
Set 2: 255 lb × 16
Set 3: 255 lb × 16
Hammer Curls (Kettlebells)
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15
Missed my last rep on deadlifts. Should've been 455x3 but after taking all of last week off it's to be expected I guess.
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