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Message
re: Daily Strength Check-In
Posted on 6/27/18 at 12:42 pm to Rep520
Posted on 6/27/18 at 12:42 pm to Rep520
It's mostly the abbreviations and specific workout/variations.
Like...the xxDL's, I assume are some variation of a dead lift (maybe?) but I dunno ha. And then some of the exercises I'm just not familiar with in my vast inexperience, such as hollow rocks. No biggie though, most here understand and I can break down the gist of it.
Today's lifts:
Flat bench @ 75% 1RM.
5 x 8
I died on set 5. Got too cocky on my prior days and lifted too much, was burnt today ha.
Supplemented with seated wide grip rows, side lateral dumbbell raises, and face pulls.
Like...the xxDL's, I assume are some variation of a dead lift (maybe?) but I dunno ha. And then some of the exercises I'm just not familiar with in my vast inexperience, such as hollow rocks. No biggie though, most here understand and I can break down the gist of it.
Today's lifts:
Flat bench @ 75% 1RM.
5 x 8
I died on set 5. Got too cocky on my prior days and lifted too much, was burnt today ha.
Supplemented with seated wide grip rows, side lateral dumbbell raises, and face pulls.
2
Posted on 6/27/18 at 2:43 pm to Fe_Mike
SLDL = stiff leg deadlift (usually performed from bottom)
RDL = romanian deadlift (performed from top)
RDL = romanian deadlift (performed from top)
Posted on 6/27/18 at 3:24 pm to Hu_Flung_Pu
Yeah, some people say if your knees are bent, not stiff, it's a RDL.
I just lift from the floor with a slight knee bend and use hip travel to get from floor to lockout. I've found that form carries over best to DL, so I sort of disregard what it's called.
Hollow rocks are just an ab variation. You lie on your back and lift hands and feet until your body makes a U. Then rock back and forth using core to keep your body stable. I got them from Brian Alsruhe's YouTube, and they work.
I pimp Alsruhe's channel on here all the time, but he has some awesome core work videos.
I just lift from the floor with a slight knee bend and use hip travel to get from floor to lockout. I've found that form carries over best to DL, so I sort of disregard what it's called.
Hollow rocks are just an ab variation. You lie on your back and lift hands and feet until your body makes a U. Then rock back and forth using core to keep your body stable. I got them from Brian Alsruhe's YouTube, and they work.
I pimp Alsruhe's channel on here all the time, but he has some awesome core work videos.
This post was edited on 6/27/18 at 3:25 pm
Posted on 6/27/18 at 7:41 pm to Rep520
His conditioning is incredible.
Posted on 6/27/18 at 7:46 pm to Hu_Flung_Pu
ME lower
Rack pulls 4" below knees
545 1rm
80% 3x5 435
Amrap chinups
I'm starting to believe a rounded upper back style conventional is going to be my go to. It helps my lower back stay straight.
Everything is about 90% of real 1rm to allow room for growth.
Rack pulls 4" below knees
545 1rm
80% 3x5 435
Amrap chinups
I'm starting to believe a rounded upper back style conventional is going to be my go to. It helps my lower back stay straight.
Everything is about 90% of real 1rm to allow room for growth.
This post was edited on 6/27/18 at 7:48 pm
Posted on 6/27/18 at 8:51 pm to Fe_Mike
Hollow rocks is hollow body holds rocking back and fourth. Think v sit-up but holding it half way up and rocking back and fourth. It's for core and is a gymnastics staple.
Posted on 6/27/18 at 9:35 pm to Hu_Flung_Pu
Recovery day.
185x8 bench, in giant sets with rows and crucifix holds for 2 rounds. 2 more giant sets of weighted dips, overhead press, curls and tricep extensions.
Finished with supersets of 160 lb per hand farmers walks and 115 lb plate front carries.
185x8 bench, in giant sets with rows and crucifix holds for 2 rounds. 2 more giant sets of weighted dips, overhead press, curls and tricep extensions.
Finished with supersets of 160 lb per hand farmers walks and 115 lb plate front carries.
Posted on 6/27/18 at 9:54 pm to Hu_Flung_Pu
quote:
His conditioning is incredible.
I love his channel. From the profiles of adaptive athletes to training and programming vids, I'm a loyal viewer.
His training methods have obviously influenced me. The giant sets and supersets to enhance conditioning, I stole that. Farmers walk, yoke walk and front loaded carries were all things his vids interested me in and got me doing. My overall conditioning, strength and aesthetics have improved substantially from incorporating that.
So yeah, I'm sure this comes off like a weird Stan mancrush, but I'll regularly reference his videos because they've really helped me improve my training and health. The adaptive athlete videos are just really motivational and cool.
Ok, I've embarassed myself enough for one night.
Posted on 6/27/18 at 11:19 pm to Rep520
I’ve been working out this week. Promise!
Monday:
Squat 240 x8
Deadlift 160 5x10
Abs
Run 30 mins
Tuesday:
Bench 190 x10
OHP 75 5x10
Lat and triceps
Run 30 mins
Wednesday:
Run 50 mins
Monday:
Squat 240 x8
Deadlift 160 5x10
Abs
Run 30 mins
Tuesday:
Bench 190 x10
OHP 75 5x10
Lat and triceps
Run 30 mins
Wednesday:
Run 50 mins
Posted on 6/28/18 at 8:22 am to Rep520
quote:
Brian Alsruhe's YouTube,
Gonna have to check him out for sure. I am big right now on functional and strongman training combined with bodybuilding and powerlifting movements.
Posted on 6/28/18 at 10:27 am to lsu777
You will love his channel. If I had the space, I'd do his workouts 100%.
Posted on 6/28/18 at 9:24 pm to Rep520
Felt pretty weak today
ME upper
Sling shot bench
385 1rm
80% 315 3x5
I was overly hot so I stopped there.
ME upper
Sling shot bench
385 1rm
80% 315 3x5
I was overly hot so I stopped there.
Posted on 6/28/18 at 9:39 pm to Hu_Flung_Pu
Heavy squats. Doubles up to 355, in giant sets with glute ham and reverse hypers.
Some cleanup front squats. Haven't done them for forever, 2 sets at 245 felt super heavy, again in giant sets with ghr and reverse hypers.
Finished with 3 giant sets of calves, ab wheel and hollow rocks.
Some cleanup front squats. Haven't done them for forever, 2 sets at 245 felt super heavy, again in giant sets with ghr and reverse hypers.
Finished with 3 giant sets of calves, ab wheel and hollow rocks.
Posted on 6/28/18 at 10:05 pm to Rep520
I think I was having an off day. 315 felt way too heavy for sling shot.
Posted on 6/28/18 at 10:16 pm to Hu_Flung_Pu
Everything has been feeling heavy for me these days. 
3rd Bench day this week tomorrow. I’ll work up to whatever weight I’m failing in the 3-6 rep range.
Followed by some weighted ring dips and bicep work.
3rd Bench day this week tomorrow. I’ll work up to whatever weight I’m failing in the 3-6 rep range.
Followed by some weighted ring dips and bicep work.
This post was edited on 6/28/18 at 10:17 pm
Posted on 6/29/18 at 9:50 am to LSUAlum2001
It’s Freaky Friday motha frickas! Let’s get it!
Posted on 6/29/18 at 10:11 am to Hu_Flung_Pu
Some days are like that. My form is shaky after deloading. The set before 355 was 335 and my form was trash. I got far enough forward I almost fell over and had to good morning it.
The older I get, the more I realize it's good to be smart on off days. I used to just push, but I go conservative more these days and it has worked well. I wanted 365, but was conservative and the 355 was solid and form was dialed in.
Marathon, not a sprint.
The older I get, the more I realize it's good to be smart on off days. I used to just push, but I go conservative more these days and it has worked well. I wanted 365, but was conservative and the 355 was solid and form was dialed in.
Marathon, not a sprint.
Posted on 6/29/18 at 11:25 am to Rep520
W9 D3
Bench 257.5 x 7
Squays 400 x 3
Looks like running took a lot out of me this week. I’m resetting squats. Still, I did 2 x 5 before the 3. I’ve never repped 400 before.
Bench 257.5 x 7
Squays 400 x 3
Looks like running took a lot out of me this week. I’m resetting squats. Still, I did 2 x 5 before the 3. I’ve never repped 400 before.
Posted on 6/29/18 at 11:30 am to DeafJam73
Yesterday worked up to a 225lb x3 bench press
worked up to a 85lb x 5 incline dumbbell press
worked up to a 85lb x 5 incline dumbbell press
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