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Started By
Message
re: Daily Strength Check-In
Posted on 9/8/21 at 11:41 am to FieldEngineer
Posted on 9/8/21 at 11:41 am to FieldEngineer
quote:
Week 6 cut: -10.1lbs total. 4-6 more weeks planned, but may go longer. In such a small deficit, it hardly feels like a diet.
Deloading this week.
OHP: 45x8W, 65x8x3
Bicep cable curls: 30x15, 40x15x2
Standing calf raise: 115x15, 165x15x2
Arnold Press: 40x15x2
Deadlift: 155x5W, 205x5W, 255x5x2 (no pain today)
Back at it:
OHP: 45x8W, 70x8x2, 70x10
Bicep cable curls: 50x15, 50x20
Pronated Bicep cable curls: 30x15x2
Standing calf raise: 115x15, 175x15x2
Arnold Press: 50x15x2
Deadlift: 155x5W, 205x5W, 265x5x2, 265x7 (added third amrap set)
This post was edited on 9/8/21 at 11:51 am
2
Posted on 9/10/21 at 1:20 pm to FieldEngineer
Friday:
Squat: 315 x 3 x 5
Bench: 180 x 2 x 4, 180 x 1 x 2
Power clean: 95 x 5 x 3
I tried to go up 5 pounds today for reps on bench and couldn't get the reps I planned. We'll see how it goes next time.
Squat: 315 x 3 x 5
Bench: 180 x 2 x 4, 180 x 1 x 2
Power clean: 95 x 5 x 3
I tried to go up 5 pounds today for reps on bench and couldn't get the reps I planned. We'll see how it goes next time.
Posted on 9/11/21 at 11:04 am to FieldEngineer
quote:
Coming off extended hurricane deload. Last sets are amrap.
Incline bench: 115x8x2, 115x6
Tbar Row: 70x8x2, 70x13
Chest fly: 120x15, 120x20
Tricep Pushdown: 45x15x2, 45x18
Squat: 115x5W, 155x5W, 175x8x2, 175x8x11 (knee felt good)
Flat bench: 125x8x2, 125x12
Tbar Row: 75x8x2, 75x12
Chest fly: 125x15x2
Tricep Pushdown: skipped
Squat: 115x5W, 155x5W, 185x8x3
Posted on 9/12/21 at 8:57 pm to FieldEngineer
Finally got power back. Jumping back in this bitch tomorrow. Going to be sore!!
Posted on 9/13/21 at 2:16 pm to FieldEngineer
quote:
Back at it:
OHP: 45x8W, 70x8x2, 70x10
Bicep cable curls: 50x15, 50x20
Pronated Bicep cable curls: 30x15x2
Standing calf raise: 115x15, 175x15x2
Arnold Press: 50x15x2
Deadlift: 155x5W, 205x5W, 265x5x2, 265x7 (added third amrap set)
Technically this is week 9 of a cut: -12.4 lbs total. Ida and weekend beers have definitely slowed things down, but I'm happy with that pace. Hesitate to call it a "cut" because I'm barely in a deficit. Also working my way back up from deloading/Ida.
OHP: 45x8W, 75x8x2, 75x9
Bicep cable curls: 50x15, 50x20
Pronated Bicep cable curls: 50x15x2
Standing calf raise: 115x15, 185x15x2
Arnold Press: 50x15x2
Deadlift: 155x5W, 205x4W, 275x5x2, 275x6
Posted on 9/13/21 at 2:56 pm to FieldEngineer
Squat: 315 x 3 x 5
OHP: 135 x 1 x 4, 135 x 2 x 3
Deadlift: 300 x 1 x 3 (no straps), 350 x 1 x 5 (with straps)
I'm trying to do all but my working deadlift set without straps to help train grip. However, I feel like grip is starting to become a limiting factor on deadlift even with straps. The fourth and fifth pull of my working set was about to fall out of my hand even with straps. I was thinking of getting Versa Gripps and using them for my heavier sets.
OHP: 135 x 1 x 4, 135 x 2 x 3
Deadlift: 300 x 1 x 3 (no straps), 350 x 1 x 5 (with straps)
I'm trying to do all but my working deadlift set without straps to help train grip. However, I feel like grip is starting to become a limiting factor on deadlift even with straps. The fourth and fifth pull of my working set was about to fall out of my hand even with straps. I was thinking of getting Versa Gripps and using them for my heavier sets.
This post was edited on 9/13/21 at 3:00 pm
Posted on 9/13/21 at 3:04 pm to G The Tiger Fan
I'm doing the exact same thing, just don't note it when posting here. Using Rogue leather straps for now.
Posted on 9/14/21 at 7:02 pm to FieldEngineer
Haven't posted in a while. Two weddings in 3 weeks but still hit the gym during the week.
Today: DB Press 4x6 w/65s and bent over row not sure on total weight but it was heavy
Finished with pull-ups after accesory lifts. Found out the pull up station has rock climbing grips. Those are hard AF at the end of a workout would recommend.
Today: DB Press 4x6 w/65s and bent over row not sure on total weight but it was heavy
Finished with pull-ups after accesory lifts. Found out the pull up station has rock climbing grips. Those are hard AF at the end of a workout would recommend.
Posted on 9/14/21 at 9:17 pm to G The Tiger Fan
I’d add some heavy farmers carries to the end of your workouts if grip is becoming a limiting factor. Did that for several months 2x/week and my grip improved immensely.
Btw I’m working out but am lazy on writing the posts this week. Did the normal Krypteia style workouts, this is week 2 of the 3rd phase. Hit 225 for 7 reps on bench for my amrap set and 175 was my 5x5 weight. Did the usual assistance/super set work.
Btw I’m working out but am lazy on writing the posts this week. Did the normal Krypteia style workouts, this is week 2 of the 3rd phase. Hit 225 for 7 reps on bench for my amrap set and 175 was my 5x5 weight. Did the usual assistance/super set work.
Posted on 9/15/21 at 12:09 pm to FieldEngineer
quote:
Flat bench: 125x8x2, 125x12
Tbar Row: 75x8x2, 75x12
Chest fly: 125x15x2
Tricep Pushdown: skipped
Squat: 115x5W, 155x5W, 185x8x3
Flat bench: 135x8x2, 135x9
Tbar Row: 80x8x2, 80x12
Chest fly: 130x15x2
Tricep Pushdown: 50x15x3
Squat: 115x5W, 155x5W, 195x8x3
Posted on 9/17/21 at 12:25 am to FieldEngineer
Started Strong Bastard 911 today and figured I'd start logging along with yall:
Bench 5 warmup sets, 165x6, then 145x11 (amrap)
Dips 3x10
Face Pulls 40x3x12 SS with 15 sec Y-W-T iso-holds
Iso-dynamic lateral raise 12x3x8
SS with Zottman Curls 15x3x12
Bench 5 warmup sets, 165x6, then 145x11 (amrap)
Dips 3x10
Face Pulls 40x3x12 SS with 15 sec Y-W-T iso-holds
Iso-dynamic lateral raise 12x3x8
SS with Zottman Curls 15x3x12
This post was edited on 9/17/21 at 12:30 am
Posted on 9/17/21 at 12:10 pm to FieldEngineer
quote:
Technically this is week 9 of a cut: -12.4 lbs total. Ida and weekend beers have definitely slowed things down, but I'm happy with that pace. Hesitate to call it a "cut" because I'm barely in a deficit. Also working my way back up from deloading/Ida.
OHP: 45x8W, 75x8x2, 75x9
Bicep cable curls: 50x15, 50x20
Pronated Bicep cable curls: 50x15x2
Standing calf raise: 115x15, 185x15x2
Arnold Press: 50x15x2
Deadlift: 155x5W, 205x4W, 275x5x2, 275x6
OHP: 45x8W, 80x8x3
Bicep cable curls: 55x15, 65x15
Pronated Bicep cable curls: 55x15x2
Standing calf raise: 115x15, 205x15x2
Arnold Press: 60x15, 60x13
Deadlift: 115x5W, 175x5W, 225x3W, 285x5x3
Posted on 9/17/21 at 3:22 pm to Yeti_Chaser
Squat: 6 warmup sets, 210x6, 190x10 (amrap)
DB lunges: 45 lbs DBs 3x8 each leg
RDLs: 1 warmup set, 175x3x8
RKC Planks: 2x5 8 sec max tension/8 sec relaxed
Doing the RDLs after DB lunges had my grip struggling
DB lunges: 45 lbs DBs 3x8 each leg
RDLs: 1 warmup set, 175x3x8
RKC Planks: 2x5 8 sec max tension/8 sec relaxed
Doing the RDLs after DB lunges had my grip struggling
Posted on 9/17/21 at 9:59 pm to Yeti_Chaser
Main Lift
-Deadlift 5x5-245
Superset
-Goblet squat 3x10-65
-Low back extensions 3x10-15
Superset
-Leg press 3x15-290
-Leg curls 3x15-125
Conditioning
-Farmer carry 3x10-245
Been a while since I posted. I started a new phase of training. Main objective of the main lift is to lift without a belt and work on bracing and executing good technique. I’m doing sets of 5. As the weight get heavier, I’ll gradually decrease the reps, but I like the 5 sets. The accessories are designed to promote hypertrophy and work on some weaknesses I believe I have. A little bit of power building, I guess. Conditioning is strongman style. Moving under load to continue to develop core strength and stability. I like the higher volume, and I think I’m responding well.
-Deadlift 5x5-245
Superset
-Goblet squat 3x10-65
-Low back extensions 3x10-15
Superset
-Leg press 3x15-290
-Leg curls 3x15-125
Conditioning
-Farmer carry 3x10-245
Been a while since I posted. I started a new phase of training. Main objective of the main lift is to lift without a belt and work on bracing and executing good technique. I’m doing sets of 5. As the weight get heavier, I’ll gradually decrease the reps, but I like the 5 sets. The accessories are designed to promote hypertrophy and work on some weaknesses I believe I have. A little bit of power building, I guess. Conditioning is strongman style. Moving under load to continue to develop core strength and stability. I like the higher volume, and I think I’m responding well.
Posted on 9/19/21 at 9:20 pm to DeafJam73
Incline DB Bench with 6 sec Eccentrics: 2 warmup sets, 3x6 60 lb DBs
Timed Incline DB Bench: 35 lb DBs 50 reps in 2 mins 15 seconds
Cable Lat Pulldowns 100 lbs 3x12
SS with Rear Delt flyes with ISO holds at top: 10 lbs 3x10
Single arm KB shrugs: 4x12
100 Rep empty barbell curls: took me 8 sets
100 rep triceps extensions: 30 lbs took me 5 sets
Timed Incline DB Bench: 35 lb DBs 50 reps in 2 mins 15 seconds
Cable Lat Pulldowns 100 lbs 3x12
SS with Rear Delt flyes with ISO holds at top: 10 lbs 3x10
Single arm KB shrugs: 4x12
100 Rep empty barbell curls: took me 8 sets
100 rep triceps extensions: 30 lbs took me 5 sets
This post was edited on 9/19/21 at 9:21 pm
Posted on 9/20/21 at 11:42 am to FieldEngineer
quote:
Flat bench: 135x8x2, 135x9
Tbar Row: 80x8x2, 80x12
Chest fly: 130x15x2
Tricep Pushdown: 50x15x3
Squat: 115x5W, 155x5W, 195x8x3
Flat bench: 140x8x3
Tbar Row: 85x8x3
Chest fly: 135x15x2
Tricep Pushdown: 55x15x3
Squat: 115x5W, 155x5W, 205x5x1 (calf is injured somehow, so kept volume low here)
Posted on 9/21/21 at 6:56 pm to Yeti_Chaser
Bulgarian split squats with 6 sec eccentrics: 2 warm up sets, 3x5 45 lb KBs
Deep Lunge as long as possible each leg
Back extensions 4x10 35 lbs
Cossack squats 2x8
Anti-Rotation Alphabet with bands 2 sets each side
Farmers walks as far as possible in 3 minutes with 70 lb dumbbells
Deep Lunge as long as possible each leg
Back extensions 4x10 35 lbs
Cossack squats 2x8
Anti-Rotation Alphabet with bands 2 sets each side
Farmers walks as far as possible in 3 minutes with 70 lb dumbbells
This post was edited on 9/21/21 at 6:57 pm
Posted on 9/22/21 at 9:31 am to EyeOfTheFeTiger
Last week of 5/3/1 Krypteia. Still deciding if I’m going to re-run phases 2 and 3 through the end of the year or try something else. Did this yesterday:
Bench- 3 warm up sets
Bench 5/3/1- 190# (75%)x5, 215# (85%)x3, 240# (95%)x5 (I got the 6th rep up but I think my spotter touched the bar so I’m saying no rep)
Odd set super sets - goblet squat 100#x10, face pulls 70# x20
Even set super sets- Double KB SLDL w/shrug 70#x12, DB Hammer Curls 50#x8
Bench- 3 warm up sets
Bench 5/3/1- 190# (75%)x5, 215# (85%)x3, 240# (95%)x5 (I got the 6th rep up but I think my spotter touched the bar so I’m saying no rep)
Odd set super sets - goblet squat 100#x10, face pulls 70# x20
Even set super sets- Double KB SLDL w/shrug 70#x12, DB Hammer Curls 50#x8
Posted on 9/22/21 at 11:20 am to FieldEngineer
quote:
OHP: 45x8W, 80x8x3
Bicep cable curls: 55x15, 65x15
Pronated Bicep cable curls: 55x15x2
Standing calf raise: 115x15, 205x15x2
Arnold Press: 60x15, 60x13
Deadlift: 115x5W, 175x5W, 225x3W, 285x5x3
Letting a leg injury heal, so skipped leg work except for DL warmup sets.
OHP: 45x8W, 85x8x2, 85x6
Bicep cable curls: 60x15x2
Pronated Bicep cable curls: 60x15x2
Standing calf raise: skipped
Arnold Press: 60x15x2
Deadlift: 115x5W, 175x5W, 225x3W (no heavy sets today)
Posted on 9/23/21 at 2:13 pm to EyeOfTheFeTiger
Last Krypteia workout. Think I’m gonna rerun after I get back from vacation in a couple weeks.
Deadlift - 3 warm up sets
Deadlift 5/3/1- 295# (75%)x5, 335# (85%)x5, 375# (95%)x5
Deadlift 5x5 FSL- 295#
Odd set super sets- Ring Rows x14, Face Pulls 70# x20
Even set super sets- Weighted Dips 35# x10, Curls 30# x12
Deadlift - 3 warm up sets
Deadlift 5/3/1- 295# (75%)x5, 335# (85%)x5, 375# (95%)x5
Deadlift 5x5 FSL- 295#
Odd set super sets- Ring Rows x14, Face Pulls 70# x20
Even set super sets- Weighted Dips 35# x10, Curls 30# x12
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