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Started By
Message
re: Daily Strength Check-In
Posted on 1/26/22 at 10:56 am to caro81
Posted on 1/26/22 at 10:56 am to caro81
OHP Repetition 1 x 8 - 120 (pyramid)
-Kabuki bar
Giant Sets x 5
-seated DB OHP 35 (4), 40 (1) x 15
-bent over seat real delt raise 15 (4), 20 (1) x 15
-unbalanced suitcase carry 75/20
Conditioning
-10 sledge hammers, 10 55lb KB swings 10 mins
I did so many OHPs with the Kabuki bat that I reached mechanical failure. That was nice.
-Kabuki bar
Giant Sets x 5
-seated DB OHP 35 (4), 40 (1) x 15
-bent over seat real delt raise 15 (4), 20 (1) x 15
-unbalanced suitcase carry 75/20
Conditioning
-10 sledge hammers, 10 55lb KB swings 10 mins
I did so many OHPs with the Kabuki bat that I reached mechanical failure. That was nice.
1
Posted on 1/26/22 at 11:54 am to DeafJam73
weight-reps-sets
Arnold Press: 60x15x2, 60x10 (30lb dumbbells)
Assisted Pull Up: -40x7, -30x5, -20x4 (strict from dead hang)
RDL: 95x15, 135x15x2
Deadlift: 135x5, 185x5, 225x3, 295x5
Arnold Press: 60x15x2, 60x10 (30lb dumbbells)
Assisted Pull Up: -40x7, -30x5, -20x4 (strict from dead hang)
RDL: 95x15, 135x15x2
Deadlift: 135x5, 185x5, 225x3, 295x5
This post was edited on 1/28/22 at 9:42 am
Posted on 1/26/22 at 7:47 pm to FieldEngineer
OH Press
-Warm up
-3x5+(5) @ 107.5 lbs.
BB Row
-Warm up;
-3x5+(7) @ 167.5 lbs
Dead Lift
-Warm up
-1x5+(10) @ 285 lbs
This post was edited on 1/26/22 at 9:31 pm
Posted on 1/27/22 at 7:22 am to Jon A thon
Squats 3x15 @ 180
Bench press 5x2 @ 245
Plus some ancillary shite
Bench press 5x2 @ 245
Plus some ancillary shite
Posted on 1/27/22 at 10:06 am to tke_swamprat
Yesterday-
Still winded from covid , but it’s coming back .
Bench-
4reps @ 225, 260
3 sets of 4 @ 275
Pendelay Rows
5 sets of 4 @ 190
Soul suckers
Push-ups/shrugs/grip work
Today-
Bench-
7 reps @ 195
4 sets of 7 @ 225
Squat-
9 reps @ 205,225,245
Chins
Overhead press
4 sets of 6 @ 135
Curls/grip work
Squats are the last thing to recover. Sucking wind bad after each set.
Still winded from covid , but it’s coming back .
Bench-
4reps @ 225, 260
3 sets of 4 @ 275
Pendelay Rows
5 sets of 4 @ 190
Soul suckers
Push-ups/shrugs/grip work
Today-
Bench-
7 reps @ 195
4 sets of 7 @ 225
Squat-
9 reps @ 205,225,245
Chins
Overhead press
4 sets of 6 @ 135
Curls/grip work
Squats are the last thing to recover. Sucking wind bad after each set.
Posted on 1/27/22 at 7:51 pm to TheWeatherMan
Tonight
Comp Bench: 220 3x1
Close Grip BP: 170 3x6
OHP: 100 4x8
Barbell Rows: 140 4x8
Pull-Ups (BW): 4x8
Superset:
Cable Curls: 70 3x15
Lat Pulldowns: 90 3x15
Comp Bench: 220 3x1
Close Grip BP: 170 3x6
OHP: 100 4x8
Barbell Rows: 140 4x8
Pull-Ups (BW): 4x8
Superset:
Cable Curls: 70 3x15
Lat Pulldowns: 90 3x15
This post was edited on 1/27/22 at 7:53 pm
Posted on 1/27/22 at 8:53 pm to Bonkers119
Today I moved a yard of limestone with a shovel and wheelbarrow. My back hurts like hell.
Posted on 1/27/22 at 10:19 pm to DownshiftAndFloorIt
…but how many reps and sets? :)
Posted on 1/28/22 at 8:58 am to FieldEngineer
Today was a ball buster
Bench
5 reps @190
8 sets of 8 @225
Bent over rows-
8 sets of 16 @ 95
Skullcrushers/trim push down/ grip work
45 min walk.
Gonna go to bed at 7 tonight
Bench
5 reps @190
8 sets of 8 @225
Bent over rows-
8 sets of 16 @ 95
Skullcrushers/trim push down/ grip work
45 min walk.
Gonna go to bed at 7 tonight
This post was edited on 1/28/22 at 8:59 am
Posted on 1/28/22 at 9:21 am to FieldEngineer
8x62525490174 scoops
Posted on 1/28/22 at 12:08 pm to DownshiftAndFloorIt
weight-reps-sets
Incline Bench: 45x8, 95x8, 125x8x2, 125x7
Incline Curl: 40x15x2, 40x7 (20lb dumbbells)
Chest dips: 10, 5, 4
Squat: 45x6, 95x6, 135x6, 185x3, 205x6x4
Added fourth set of squats back in and knees feel good. Will bump up the weight next week.
Incline Bench: 45x8, 95x8, 125x8x2, 125x7
Incline Curl: 40x15x2, 40x7 (20lb dumbbells)
Chest dips: 10, 5, 4
Squat: 45x6, 95x6, 135x6, 185x3, 205x6x4
Added fourth set of squats back in and knees feel good. Will bump up the weight next week.
Posted on 1/28/22 at 1:50 pm to FieldEngineer
Hang cleans 5x5, 135 145 155 165 175
Squats 5x5 all 135
Military press 5x5 55 65 75 85 95
Squats 5x5 all 135
Military press 5x5 55 65 75 85 95
Posted on 1/28/22 at 3:00 pm to DownshiftAndFloorIt
Bench
-Warm up
-3x5+(7) @ 170 lbs.
Pull Ups
-Warm up;
-3x5+(sub negatives if needed) 4/1, 4/1, 4/1
Squat
-Warm up
-3x5+(5) @ 290 lbs
-Warm up
-3x5+(7) @ 170 lbs.
Pull Ups
-Warm up;
-3x5+(sub negatives if needed) 4/1, 4/1, 4/1
Squat
-Warm up
-3x5+(5) @ 290 lbs
Posted on 1/28/22 at 3:00 pm to DownshiftAndFloorIt
DP
This post was edited on 1/28/22 at 3:10 pm
Posted on 1/28/22 at 8:09 pm to Jon A thon
Tonight
Squats: 240 4x8
Comp Bench: 170 3x3
Incline BP: 175 3x3
Deadlifts: 300 2x8
Accessories:
Leg Press: 240lb 3x8
Leg Curls: 100 3x8
Squats: 240 4x8
Comp Bench: 170 3x3
Incline BP: 175 3x3
Deadlifts: 300 2x8
Accessories:
Leg Press: 240lb 3x8
Leg Curls: 100 3x8
This post was edited on 1/28/22 at 8:10 pm
Posted on 1/28/22 at 10:16 pm to Bonkers119
Warmup: empty bar squats, RDLs, bench press
Squats: 140x10, 180x3, 140x10, 195x2, 140x10, 195x2, 140x10 180x3
Bench: 100x10, 130x3, 100x10, 140x2, 100x10, 140x2, 100x10, 130x3
Weighted Chins: 4x3 15 lbs
Cable Facepulls: 4x20 50 lbs
SS:
Close grip bench press:
4x10 95 lbs
DB Hammer curls: 4x20 15 lb DBs
BB RDLs: 3x10 135 lbs
That's it for Seesaw
Squats: 140x10, 180x3, 140x10, 195x2, 140x10, 195x2, 140x10 180x3
Bench: 100x10, 130x3, 100x10, 140x2, 100x10, 140x2, 100x10, 130x3
Weighted Chins: 4x3 15 lbs
Cable Facepulls: 4x20 50 lbs
SS:
Close grip bench press:
4x10 95 lbs
DB Hammer curls: 4x20 15 lb DBs
BB RDLs: 3x10 135 lbs
That's it for Seesaw
This post was edited on 1/28/22 at 10:17 pm
Posted on 1/29/22 at 2:59 pm to Yeti_Chaser
Today:
Comp Bench: 170 3x3 (3 sec Pause)
Close Grip: 185 3x3 (RPE 9)
Barbell Row: 145 4x8
OHP: 115 4x6
Pull-Ups (BW): 4x8
Accessories:
Incline dumbbell chest fly: 25 3x20
Preacher Curls: 45 3x20
Finished my first week of Meet Prep. Almost 100k lbs this week.
Comp Bench: 170 3x3 (3 sec Pause)
Close Grip: 185 3x3 (RPE 9)
Barbell Row: 145 4x8
OHP: 115 4x6
Pull-Ups (BW): 4x8
Accessories:
Incline dumbbell chest fly: 25 3x20
Preacher Curls: 45 3x20
Finished my first week of Meet Prep. Almost 100k lbs this week.
Posted on 1/30/22 at 7:45 pm to Bonkers119
Warmup: empty bar RDLs, push ups, squats
SS:
Deadlift: 5x205, 5x220, 2x5x240
Band Facepulls: 4x15 60 lb band
Bench Press: 5x125, 5x135, 5x145, 3x155, 3x165, 3x175, 5x135, 5x145, 5x155
BB skullcrushers: 5x10 45 lbs
SS:
Rear delt flyes: 3x20 10 lb DBs
DB Shrugs: 3x20 50 lb DBs
Weighted Decline sit ups: 5x8 10 lbs
Landmine rotations: 5x8 45 lbs
Added some slow strict ab work to the end of my PPSA programs. Figured it'd be good to put some rotation in there too
SS:
Deadlift: 5x205, 5x220, 2x5x240
Band Facepulls: 4x15 60 lb band
Bench Press: 5x125, 5x135, 5x145, 3x155, 3x165, 3x175, 5x135, 5x145, 5x155
BB skullcrushers: 5x10 45 lbs
SS:
Rear delt flyes: 3x20 10 lb DBs
DB Shrugs: 3x20 50 lb DBs
Weighted Decline sit ups: 5x8 10 lbs
Landmine rotations: 5x8 45 lbs
Added some slow strict ab work to the end of my PPSA programs. Figured it'd be good to put some rotation in there too
This post was edited on 1/30/22 at 8:14 pm
Posted on 1/31/22 at 9:31 am to Yeti_Chaser
Last week of Christmas big bench-
5!reps @ 215
5x5 @ 240
Rows
5x10 @ 135
Pullovers/flys/ bent flys
Push downs/ grip work
25 min walk
5!reps @ 215
5x5 @ 240
Rows
5x10 @ 135
Pullovers/flys/ bent flys
Push downs/ grip work
25 min walk
Posted on 1/31/22 at 12:47 pm to TheWeatherMan
another squat practice day saturday.
265x7
275x6
285x4
300x2
happy with my progression so far. will go up my next session or atleast add a rep.
265x7
275x6
285x4
300x2
happy with my progression so far. will go up my next session or atleast add a rep.
This post was edited on 1/31/22 at 1:22 pm
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