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FieldEngineer
LSU Fan
LP trash
Member since Jan 2015
789 posts

re: Daily Strength Check-In
quote:

Week 4 cutting cycle: -8.0 lbs from start

Flat bench: 150x8x2, 150x5
Tbar Row: 45x8, 90x8x2 (replaced barbell row)
Chest fly: 145x15x2
Tricep Pushdown: 40x15, 50x15x2 (replaced skullcrusher)
Squat: 115x5W, 155x5W, 195x8x3


Week 5 cut: -7.6 lbs from start

Flat bench: 150x8x2, 150x5
Tbar Row: 90x8x3
Chest fly: 150x15, 150x13
Tricep Pushdown: 60x11, 60x15x2
Squat: 115x5W, 155x5W, 205x8x3


tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
7872 posts

re: Daily Strength Check-In
Squat: 5x4 @ 275
Bent Rows: 3x10 @ 145
Bench press: 5x3 @ 220


EyeOfTheFeTiger
Houston Astros Fan
Member since Apr 2021
124 posts
 Online 

re: Daily Strength Check-In
Deadlift - 3 warm up sets
Deadlift 5s Pro- 275# (70%) x5, 315# (80%) x5, 350# (lol) (90%) x5
Deadlift BBB- 225# 5x10

Odd set super sets- Ring Rows x14, Face Pulls 70# x20
Even set super sets- Weighted Dips 35# x10, DB Curls 40# x8

Was going to go a little heavier on the BBB sets but I was so sweaty it was hard to keep a grip on the bar even with chalk


Bonkers119
New Orleans Pelicans Fan
Baton Rouge
Member since Dec 2015
6640 posts

re: Daily Strength Check-In
Tonight:

Squats: 255 4x5 (paused) 185x8 (AtG)
Bench: 200 3x5
Dumbbell Flies: 35x10 45x10 55x8
Leg Extensions: 120 3x10


SaintsTiger
Member since Oct 2014
516 posts

re: Daily Strength Check-In
This morning:

15 minutes elliptical trainer
15 minutes massage roller and stretching
4 sets of pushups: 30, 25, 15, and 8
2 giant sets of crunches: 80 reps then like 50 (mixed in between push up sets)
Incline barbell press: 3 sets of 10 at 135 lbs
Machine pec flys: 3 sets of 10 at 75 pounds
Tríceps rope pulls (downward and overhead) 3 sets of 10 reps each way 60 and 80 lbs


tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
7872 posts

re: Daily Strength Check-In
Squats: 5x4 @220
Chin ups: 5x5
Shoulder press: 3x10 @45 (still nursing a strain)
Hammer curls: 3x10 @35
Rear Lateral: 3x20 @10


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20
FieldEngineer
LSU Fan
LP trash
Member since Jan 2015
789 posts

re: Daily Strength Check-In
quote:

Week 5 cut: -2.1lbs total. Swolt (not in a good way) from eating and drinking too much this weekend. Should drop back off in a few days.

OHP: 45x8W, 90x8x2, 90x5
Bicep cable curls: 30x15, 50x15, 60x15 (replaced BB curls)
Standing calf raise: 105x10W, 195x15x2
Arnold Press: 60x15,60x14
Deadlift: 155x5W, 205x5W, 265x3W, 315x5x2


Week 5 cut: -8.3lbs total.

OHP: 45x8W, 90x8x2, 90x6
Bicep cable curls: 32.5x15, 62.5x8, 47.5x6 (used a different cable machine that's WAY harder than the normal one)
Standing calf raise: 105x10W, 195x15, 195x16
Arnold Press: 60x15,60x13
Deadlift: 155x5W (felt some pain, abandoned deadlifts)


SaintsTiger
Member since Oct 2014
516 posts

re: Daily Strength Check-In
This am.

-skipped cardio warmup but did massage roller and stretching
-lat pull downs 3 sets of 10 at 100lbs
-seared machine rows. 5 sets at 80 pounds. Changed the seat height a couple times to hit different parts of my torso
-3 sets of 10 supermans
-giant fixed barbell curl set. 10 reps each starting at 20lbs, then 30, 40 and 50lbs. Worked my way down 40, 30, 20 ten reps each. Last set was rough.


Bonkers119
New Orleans Pelicans Fan
Baton Rouge
Member since Dec 2015
6640 posts

re: Daily Strength Check-In
This afternoon:

Deadlifts: 405x1 375x3 and 315 2x8
Overhead Press: 135 5x3
Lat Pulldowns: 140x10 150x10 160x8
Face Pulls: 60x10 70x10 80x10

Cardio: Rowed 2km.


SaintsTiger
Member since Oct 2014
516 posts

re: Daily Strength Check-In
2.5 hour hike this am. May try to do a fitness class tomorrow if my legs and back from yesterday’s workout aren’t sore. Or just take the whole day off.


G The Tiger Fan
LSU Fan
Member since Apr 2015
80899 posts
 Online 

re: Daily Strength Check-In
Benched 165 x 3 x 5 last night. Gonna try for 170 on Monday. Trying to work up to 225.

Monday morning:

Squats: 290 x 3 x 5
Bench: 170 x 3 x 5
Deadlift: 280 x 1 x 3 (no straps), 325 x 1 x 5 (with straps)
This post was edited on 8/23 at 10:33 am


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30
FieldEngineer
LSU Fan
LP trash
Member since Jan 2015
789 posts

re: Daily Strength Check-In
quote:

Week 5 cut: -7.6 lbs from start

Flat bench: 150x8x2, 150x5
Tbar Row: 90x8x3
Chest fly: 150x15, 150x13
Tricep Pushdown: 60x11, 60x15x2
Squat: 115x5W, 155x5W, 205x8x3


Week 6 cut: -7.1 lbs from start

Deloading this week to let joints rest/heal and to focus on technique. Did high reps on a few sets where I felt good.

Flat bench: 115x8x2, 115x15
Tbar Row: 65x8x2, 65x11
Chest fly: 115x15, 115x20
Tricep Pushdown: 40x15x2, 40x21
Squat: 115x5W, 155x5W, 175x8x1 (bailed after one working set because of knee pain )


EyeOfTheFeTiger
Houston Astros Fan
Member since Apr 2021
124 posts
 Online 

re: Daily Strength Check-In
Krypteia Cycle 2 Week 3
Squat - 3 Warm Up Sets
Squat 5s Pro- 230# (75%) x5, 260# (85%) x5, 290# (95%) x5
Squat BBB- 165# 5x10

Odd set super set- Ring Rows x14
Even set super sets- Weighted Dips 35# x10

Cut back on accessory work today since the weight was going to be heavy and I didn’t hit all my reps on my first run through of this 3 weeks ago. Crushed the heavy squats today so that felt really good.


SaintsTiger
Member since Oct 2014
516 posts

re: Daily Strength Check-In
This afternoon :

-15 minute elliptical warmup
-4 sets push-ups, reps of 20, 18, 15 and 20
-crunches, in between push-up sets: 3 sets between 50 & 70 reps each
-Incline bench: 2 sets of 115 pounds for 12 & 10 reps, 1 set 135 pounds for 8 reps
-machine flys: 70lbs, 2 sets of 10 and 80 lbs 1 set of
-Tricep rope pull down and overheads: 3 sets of 10 each way 60, 70 & 80lbs

Took it a little easy on the weight cause I felt some slight irritation in my left arm around the elbow. It actually went away pretty quick but this is only my third week lifting again and I don’t want to risk an injury. Will make up for it later this week with push-ups during my work day and probably dips on shoulder day.


Bonkers119
New Orleans Pelicans Fan
Baton Rouge
Member since Dec 2015
6640 posts

re: Daily Strength Check-In
Tonight:

Squats: 300 4x4
Bench: 195 5x5
Close Grip Bench: 165 3x6


tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
7872 posts

re: Daily Strength Check-In
Squats: 2x1@ 330, then 2x2@ 330
Did some other irrelevant stuff after.


lattin1
LSU Fan
baton rouge
Member since May 2014
276 posts

re: Daily Strength Check-In
Dynamic Deadlift/Biceps:

Speed 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 × 2
Set 5: 405 lb × 1
Set 6: 315 lb × 2
Set 7: 315 lb × 2
Set 8: 315 lb × 2
Set 9: 315 lb × 2

Bicep Curl (Barbell)
Set 1: 70 lb × 10
Set 2: 90 lb × 8
Set 3: 100 lb × 6
Set 4: 110 lb × 4

Crunch (Machine)
Set 1: 245 lb × 13
Set 2: 245 lb × 13
Set 3: 245 lb × 13

Hammer Curls (Kettlebells)
Set 1: 60 lb × 13
Set 2: 60 lb × 12
Set 3: 60 lb × 12



EyeOfTheFeTiger
Houston Astros Fan
Member since Apr 2021
124 posts
 Online 

re: Daily Strength Check-In
Bench- 3 warm up sets
Bench 5s Pro- 185# (75%) x5, 210# (85%) x5, 235# (95%) x5
Bench BBB- 160# 5x10

Even set super sets- DB Goblet Squats 100# x10, Face Pulls 70# x20
Odd set super sets- Double KB SLDL w/shrug 70# x12, DB Hammer Curl 50# x7


Bonkers119
New Orleans Pelicans Fan
Baton Rouge
Member since Dec 2015
6640 posts

re: Daily Strength Check-In
Tonight:

Deadlifts: 315 4x6
Bench: 135x8 155x6 185 2x4 210 2x3
Incline Bench: 175 3x4

Still was tired from my squats yesterday, so I took it easy on deadlifts. Bench is feeling really good right now. Benching 3x a week is paying off.


SaintsTiger
Member since Oct 2014
516 posts

re: Daily Strength Check-In
This evening:

-15 minute row machine warmup
-3 sets of 10 supermans
-4 sets of 10 TRX pulls
-4 sets of 10 seared rows 80, 100, 110, 110
-Giant set of curls using the pre weighted bars. 20, 30, 40, 50. Ten reps each wide grip. Then descended back down with a narrow grip 10 reps each


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