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Started By
Message
re: Daily Strength Check-In
Posted on 10/21/21 at 7:49 am to LSUFan8719
Posted on 10/21/21 at 7:49 am to LSUFan8719
Rack Lockouts: 5 warmup sets, 205 lbs x 5, 185 lbs x 10 AMRAP
Seated DB OH Press: 45 lb DBs 3x10, 30 lb DBs 1x50
GS:
Prone DB Iso Holds: 25 lb DBs, 3x45s
Prone DB Rows: 25 lb DBs 3x20
Prone DB Posterior Flyes: 8 lb DBs 3x18
Rolling DB Tricep Extension: 15 lb DBs 1x100 (rest-pause)
Seated DB OH Press: 45 lb DBs 3x10, 30 lb DBs 1x50
GS:
Prone DB Iso Holds: 25 lb DBs, 3x45s
Prone DB Rows: 25 lb DBs 3x20
Prone DB Posterior Flyes: 8 lb DBs 3x18
Rolling DB Tricep Extension: 15 lb DBs 1x100 (rest-pause)
1
Posted on 10/21/21 at 7:41 pm to Yeti_Chaser
Tonight:
Squats: 245 3x8 (paused)
Bench Press: 200x6 AMRAP, and 195 3x4 comp bench.
Bent over dumbbell rows: 75 3x8
Squats: 245 3x8 (paused)
Bench Press: 200x6 AMRAP, and 195 3x4 comp bench.
Bent over dumbbell rows: 75 3x8
Posted on 10/22/21 at 11:53 am to LSUFan8719
Deadlifts from Blocks: 7 warmup sets, 315x5, 285x9 AMRAP
GS:
RDL with Lat tension band: 115 lbs w 40 lb band 4x12
Reverse Lunge w Front foot Elevated: 30 lbs 4x10
Pull ups: 4x5
SS:
Face Pulls w/ external rotation: 35 lbs 4x20
Sprinter Sit Ups: 4x15
GS:
RDL with Lat tension band: 115 lbs w 40 lb band 4x12
Reverse Lunge w Front foot Elevated: 30 lbs 4x10
Pull ups: 4x5
SS:
Face Pulls w/ external rotation: 35 lbs 4x20
Sprinter Sit Ups: 4x15
Posted on 10/22/21 at 12:23 pm to FieldEngineer
quote:
Arnold Press: 30x8W, 50x8W, 70x11, 70x10, 70x7
Bicep barbell curls: 30x15W, 50x15, 50x12
Reverse Bicep barbell curls: 30x15, 30x15
Standing calf raise: skipped
Good mornings: 45x15W, 65x15x2
Deadlift: skipped (leg still injured)
Easing back into deadlifts.
Arnold Press: 30x15W, 40x8W, 70x12, 70x10, 70x7
Bicep barbell curls: 30x15W, 50x15, 50x10F
Reverse Bicep barbell curls: 30x15, 30x15
Standing calf raise: skipped
Good mornings: 45x15W, 75x15x2
Deadlift: 135x5W, 185x5W
Posted on 10/22/21 at 7:59 pm to FieldEngineer
Tonight:
Sumo Deadlifts: 315 4x6
Push Press: 135 4x3
Landmine Rows: 140 3x6
Face Pulls: 90 3x10
Sumo Deadlifts: 315 4x6
Push Press: 135 4x3
Landmine Rows: 140 3x6
Face Pulls: 90 3x10
Posted on 10/24/21 at 2:05 pm to LSUFan8719
DB Bench Press with 3 sec Iso Holds at bottom: 2 warmup sets, 3x4 80 lb DBs
SS:
Lat Pulldowns with hold ALAP on last rep of each set: 4x11 130 lbs
Face Pulls: 4x23 35 lbs
SS:
Weighted Wide Push Ups with 5 sec Eccentrics: 5x10
T-Bar Rows: 5x15 50 lbs
Barbell curls: 1x50 40 lbs
SS:
Lat Pulldowns with hold ALAP on last rep of each set: 4x11 130 lbs
Face Pulls: 4x23 35 lbs
SS:
Weighted Wide Push Ups with 5 sec Eccentrics: 5x10
T-Bar Rows: 5x15 50 lbs
Barbell curls: 1x50 40 lbs
Posted on 10/25/21 at 8:48 am to Yeti_Chaser
Bulgarian Split Squat with 3 sec holds at bottom: 2 warmup sets, 3x3 90 lbs
GS:
Cable pull throughs: 4x12 160 lbs
Barbell Shrugs: 4x15 195 lbs
Bent Over DB Row: 4x15 35 lbs
1 and 1/2 rep Goblet Squats: 1x10 20 lbs, 1x30 75 lbs (AMRAP)
Hollow Body Rocks: 4x15
Phase 2 complete
GS:
Cable pull throughs: 4x12 160 lbs
Barbell Shrugs: 4x15 195 lbs
Bent Over DB Row: 4x15 35 lbs
1 and 1/2 rep Goblet Squats: 1x10 20 lbs, 1x30 75 lbs (AMRAP)
Hollow Body Rocks: 4x15
Phase 2 complete
This post was edited on 10/25/21 at 8:49 am
Posted on 10/25/21 at 9:16 am to FieldEngineer
Huge make or break grip session tonight - All grippers (like Captains of Crush, GHP, etc)
Singles
Left
142 x __ w __ ct (144x1w3
_142__ x __ w __ ct (144x1w2
142__ x __ w __ ct (142x1w3
_142__x __ w __ ct (142x1w3
_1_42_ x __ w __ ct (144x1assw0
Right - Singles, goal is a 3-count hold.
** New - 3 count on all sets
162 x __ w/ __ ct (165x1w3
1_62_ x __ w/ __ ct (165x1w3
1_62_ x __ w/ __ ct (165x1w2
1_62_ x __ w __ ct (165x1w1
1_62_ x __ w __ ct
BOUNCE FORCE NEGATIVES
Cheat-set the gripper to closed and try to hold it closed for 3 seconds. Write down how far out opened on each rep
Left
150x __mm, __mm, __mm
(150x _17_mm, _15_mm, _15_mm
147x __mm, __mm, __mm
(147x _12_mm, _12_mm, _12_mm
147x __mm, __mm, __mm
(147x _12_mm, _12_mm, _12_mm
Right
169x __mm, __mm, __mm
(169x _8_mm, _10_mm, _10_mm
167x __mm, __mm, __mm
(167x _10_mm, _15_mm, _15_mm
167x __mm, __mm, __mm
(167x _10_mm, _15_mm, _15_mm
Heavy Set Practice
Left - Doubles
162_ x __ reps (162x2
162_ x __ reps (162x2
162_ x __ reps (162x2
Right - Doubles
191 x __ reps (191x2
191 x __reps (191x2
191 x __reps (191x2
My strength goal is to have the strongest hands on Planet Earth, I want to be the best in the world with grippers in particular. It may take me 20 years but I will get there one way or another
Singles
Left
142 x __ w __ ct (144x1w3
_142__ x __ w __ ct (144x1w2
142__ x __ w __ ct (142x1w3
_142__x __ w __ ct (142x1w3
_1_42_ x __ w __ ct (144x1assw0
Right - Singles, goal is a 3-count hold.
** New - 3 count on all sets
162 x __ w/ __ ct (165x1w3
1_62_ x __ w/ __ ct (165x1w3
1_62_ x __ w/ __ ct (165x1w2
1_62_ x __ w __ ct (165x1w1
1_62_ x __ w __ ct
BOUNCE FORCE NEGATIVES
Cheat-set the gripper to closed and try to hold it closed for 3 seconds. Write down how far out opened on each rep
Left
150x __mm, __mm, __mm
(150x _17_mm, _15_mm, _15_mm
147x __mm, __mm, __mm
(147x _12_mm, _12_mm, _12_mm
147x __mm, __mm, __mm
(147x _12_mm, _12_mm, _12_mm
Right
169x __mm, __mm, __mm
(169x _8_mm, _10_mm, _10_mm
167x __mm, __mm, __mm
(167x _10_mm, _15_mm, _15_mm
167x __mm, __mm, __mm
(167x _10_mm, _15_mm, _15_mm
Heavy Set Practice
Left - Doubles
162_ x __ reps (162x2
162_ x __ reps (162x2
162_ x __ reps (162x2
Right - Doubles
191 x __ reps (191x2
191 x __reps (191x2
191 x __reps (191x2
My strength goal is to have the strongest hands on Planet Earth, I want to be the best in the world with grippers in particular. It may take me 20 years but I will get there one way or another
Posted on 10/25/21 at 11:30 am to FieldEngineer
quote:
Easing back in to squats and deadlifts this week.
Incline bench: 45x8W, 95x8W, 125x8x2, 125x7
Incline Dumbbell Row: 40x8W, 70x8W, 90x15x3
Chest fly: 150x15, 150x13
Tricep Pushdown: 75x15x2, 75x9
Reverse Bicep Curl: 30x15x3
Squat: 45x8W, 95x8W, 135x8x3
Incline bench: 45x8W, 95x8W, 122.5x8x3 (accidentally had a 2.5 plate on one side
) Incline Dumbbell Row: 50x15W, 100x8x2, 100x13
Chest fly: 150x15, 150x13
Tricep Pushdown: 75x15x2, 75x12
Reverse Bicep Curl: 40x15x2, 40x10
Squat: 45x8W, 95x8W, 145x8x3
Posted on 10/26/21 at 10:16 am to FieldEngineer
Last night:
Squats: 315 4x2.
Bench Press: 235x1 and 210 4x2.
Rack Pulls: 135x10 225x8 275x6
Squats: 315 4x2.
Bench Press: 235x1 and 210 4x2.
Rack Pulls: 135x10 225x8 275x6
Posted on 10/28/21 at 7:59 pm to LSUFan8719
Tonight:
Paused Squats: 275 4x5
Comp Bench: 205 4x3
Close Grip BP: 135x10 155x6 170x4
Bent Over BB Row: 165 3x5
Paused Squats: 275 4x5
Comp Bench: 205 4x3
Close Grip BP: 135x10 155x6 170x4
Bent Over BB Row: 165 3x5
Posted on 10/29/21 at 7:18 am to LSUFan8719
Last night:
Bench Press: 3 warmup sets, 1x4 185 lbs, 1x11 165 lbs amrap
Feet Elevated push ups: 3x15
SS:
Seated Cable Row: 4x12 60 lbs
Face Pulls with Ext Rotation: 4x20 35 lbs
GS:
Iso-dynamic Lat Raise: 2x7 12 lbs
Cuban Press: 2x7 12 lbs
Curl>L Raise>Extend: 2x7 12 lbs
DB curls: 4x10 20 lbs
Bench Press: 3 warmup sets, 1x4 185 lbs, 1x11 165 lbs amrap
Feet Elevated push ups: 3x15
SS:
Seated Cable Row: 4x12 60 lbs
Face Pulls with Ext Rotation: 4x20 35 lbs
GS:
Iso-dynamic Lat Raise: 2x7 12 lbs
Cuban Press: 2x7 12 lbs
Curl>L Raise>Extend: 2x7 12 lbs
DB curls: 4x10 20 lbs
Posted on 10/29/21 at 12:49 pm to FieldEngineer
quote:
Easing back into deadlifts.
Arnold Press: 30x15W, 40x8W, 70x12, 70x10, 70x7
Bicep barbell curls: 30x15W, 50x15, 50x10F
Reverse Bicep barbell curls: 30x15, 30x15
Standing calf raise: skipped
Good mornings: 45x15W, 75x15x2
Deadlift: 135x5W, 185x5W
Arnold Press: 40x15W, 70x10x2 70x8
Bicep barbell curls: 30x15W, 50x15, 50x10
Reverse Bicep barbell curls: 40x15, 40x10
Standing calf raise: skipped
Good mornings: 45x15W, 85x15x2
Deadlift: 135x5W, 185x5W
Posted on 10/29/21 at 1:04 pm to FieldEngineer
Squats: 3 warmup sets, 255x2, 230x4 amrap
Step ups with Knee Drive: 3x8 20 lb DBs
KB swings: 4x15 50 lbs
V-Ups: 3x15
Step ups with Knee Drive: 3x8 20 lb DBs
KB swings: 4x15 50 lbs
V-Ups: 3x15
Posted on 11/1/21 at 11:41 am to FieldEngineer
quote:
Incline bench: 45x8W, 95x8W, 122.5x8x3 (accidentally had a 2.5 plate on one side )
Incline Dumbbell Row: 50x15W, 100x8x2, 100x13
Chest fly: 150x15, 150x13
Tricep Pushdown: 75x15x2, 75x12
Reverse Bicep Curl: 40x15x2, 40x10
Squat: 45x8W, 95x8W, 145x8x3
Still dealing with leg injury and taking it easy on squats.
Flat Bench: 45x8W, 95x8W, 115x8W, 145x8x2, 145x7
Incline Dumbbell Row: 50x8W, 70x8W, 100x8x2, 100x15
Tricep Pushdown: 75x15x2, 75x12
Reverse Bicep Curl: 40x15, 40x14
Chest fly: 150x17, 150x15
Squat: 45x8W, 95x8W, 155x8x3
This post was edited on 11/3/21 at 7:33 am
Posted on 11/1/21 at 8:06 pm to FieldEngineer
Tonight:
Squats: 305 4x3
Bench Press: 195 4x4
Dumbbell Rows: 85 3x6
Squats: 305 4x3
Bench Press: 195 4x4
Dumbbell Rows: 85 3x6
Posted on 11/2/21 at 6:48 am to LSUFan8719
Bench: 5x8 @ 165, 190, 205, 200, 190
Arnold press: 4x10 @ 45
Arnold press: 4x10 @ 45
Posted on 11/2/21 at 7:58 pm to tke_swamprat
Last night:
Med ball Chest Passes: 12 lbs 15 reps
SS:
Weighted slow Chin up: 4x3 10 lbs
Lat pulldowns: 4x20 100 lbs
SS:
Incline chest fly with internal rotation: 3x10 25 lb DBs
Reverse Pronated DB flyes: 3x20 8 lb DBs
Push ups: AMRAP in 4 mins: 80 reps
Med ball Chest Passes: 12 lbs 15 reps
SS:
Weighted slow Chin up: 4x3 10 lbs
Lat pulldowns: 4x20 100 lbs
SS:
Incline chest fly with internal rotation: 3x10 25 lb DBs
Reverse Pronated DB flyes: 3x20 8 lb DBs
Push ups: AMRAP in 4 mins: 80 reps
Posted on 11/2/21 at 8:05 pm to Yeti_Chaser
Today:
Reactive Box Jumps: 6x3 15 lb DBs
Inertia Squats: 5x2 185 lbs
Barbell Squats: 1xAMRAP 235 lbs (4 reps)
Snatch Grip Deadlifts: 3x6 155 lbs
Reverse Crunches: 3x20
Reactive Box Jumps: 6x3 15 lb DBs
Inertia Squats: 5x2 185 lbs
Barbell Squats: 1xAMRAP 235 lbs (4 reps)
Snatch Grip Deadlifts: 3x6 155 lbs
Reverse Crunches: 3x20
Posted on 11/2/21 at 9:44 pm to Yeti_Chaser
Been a minute since I posted. My wife and I had a baby two months ago, and I’m finally able to be consistent with hitting the gym. Here is what I did last week.
Tuesday
Speed Squats 6 x 3 -237.5
-Yoke bar box squats (30 sec rest)
Giant sets x 5
-Single leg RDLs 35 x 6
-Box Step ups 135 x 5 per leg
-85 lb Keg clean and press 30 seconds
Extra supplemental
-G&H machine 2 x 10
-Hammer to conv. curls 2 x 5
Wednesday
Repition OHP 1 x 10 - 90
-Axle bar OHP
(Warm up to working sets using sets of 10; then do drops sets to the bar)
Giant Sets x 5
DB bench 60 x 8
Wide grip lat pull down 100 x 10 (pause at bottom of pull)
Sledge hammer slams x 60 sec
Thursday
Heavy Deadlift 3 x 3 - 340
-Hex bar deads
Giant Sets x 5
-Good mornings 135 x 8
-Goblet squats 80 x 10
-Prowler 80 x 4 (sprint)
Friday
Swiss bar bench
-1 x 8 - 205
-2 x 8 - 185
Giant Sets x 5
-Fat V grip rows 130 x 12
-Pec deck 90 x 12
-Hip thrusts 205 x 10
-Back extensions 15 x 10
I’m using the strength format from Cube Method for Strongman. The accessories are in giant set format, as is my go to. My goal is to be competitive at Alabama’s strongest in the summer of 2022. There’s going to be A LOT of variation in the exercises.
Tuesday
Speed Squats 6 x 3 -237.5
-Yoke bar box squats (30 sec rest)
Giant sets x 5
-Single leg RDLs 35 x 6
-Box Step ups 135 x 5 per leg
-85 lb Keg clean and press 30 seconds
Extra supplemental
-G&H machine 2 x 10
-Hammer to conv. curls 2 x 5
Wednesday
Repition OHP 1 x 10 - 90
-Axle bar OHP
(Warm up to working sets using sets of 10; then do drops sets to the bar)
Giant Sets x 5
DB bench 60 x 8
Wide grip lat pull down 100 x 10 (pause at bottom of pull)
Sledge hammer slams x 60 sec
Thursday
Heavy Deadlift 3 x 3 - 340
-Hex bar deads
Giant Sets x 5
-Good mornings 135 x 8
-Goblet squats 80 x 10
-Prowler 80 x 4 (sprint)
Friday
Swiss bar bench
-1 x 8 - 205
-2 x 8 - 185
Giant Sets x 5
-Fat V grip rows 130 x 12
-Pec deck 90 x 12
-Hip thrusts 205 x 10
-Back extensions 15 x 10
I’m using the strength format from Cube Method for Strongman. The accessories are in giant set format, as is my go to. My goal is to be competitive at Alabama’s strongest in the summer of 2022. There’s going to be A LOT of variation in the exercises.
This post was edited on 11/2/21 at 9:46 pm
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