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Message
re: Daily Strength Check-In
Posted on 2/5/22 at 8:32 am to Bonkers119
Posted on 2/5/22 at 8:32 am to Bonkers119
Wk4/d5
Bench-
5 reps @ 210,240
8 sets of 5 @ 250
Row
4 sets of 20 @ 95 slow and strict
Skullcrushers/push downs/grip
I really liked this program and have seen some great gains in strength, but I’m ready to not bench 5 days a week
Bench-
5 reps @ 210,240
8 sets of 5 @ 250
Row
4 sets of 20 @ 95 slow and strict
Skullcrushers/push downs/grip
I really liked this program and have seen some great gains in strength, but I’m ready to not bench 5 days a week
1
Posted on 2/5/22 at 1:29 pm to TheWeatherMan
Today:
Comp Bench: 200 3x3 and 235x1 TnG
High Pin Press: 205 3x3
Barbell Rows: 150 3x8
OHP: 135 3x3
Dumbbell Flys: 30 3x20
Dips (BW) 3x10
I feel you on the bench 5x a week, it stinks lol. My upper body is beat up.
Comp Bench: 200 3x3 and 235x1 TnG
High Pin Press: 205 3x3
Barbell Rows: 150 3x8
OHP: 135 3x3
Dumbbell Flys: 30 3x20
Dips (BW) 3x10
I feel you on the bench 5x a week, it stinks lol. My upper body is beat up.
Posted on 2/5/22 at 7:28 pm to Bonkers119
Warmup: empty barbell RDLs and Rows
Deadlift: 205x5, 240x5, 255x3, 275x3, 290x3, 255x5, 255x5
Bent over row: 4x5 50 lb DB
Snatch Grip DL: 3x5 155
SS:
Band Face Pulls: 3x15 60 lb band
Wide Grip BB Curls: 3x15 45 lbs
Weighted Decline Sit Ups: 5x8 10 lbs
Landmine Rotations: 5x8 45 lbs
frick that's a lot of deadlifts
Deadlift: 205x5, 240x5, 255x3, 275x3, 290x3, 255x5, 255x5
Bent over row: 4x5 50 lb DB
Snatch Grip DL: 3x5 155
SS:
Band Face Pulls: 3x15 60 lb band
Wide Grip BB Curls: 3x15 45 lbs
Weighted Decline Sit Ups: 5x8 10 lbs
Landmine Rotations: 5x8 45 lbs
frick that's a lot of deadlifts
Posted on 2/6/22 at 8:20 am to Yeti_Chaser
Back at it again this morning. The home gym really makes it hard not to just get out there everytime i get bored.
Warmup: empty barbell squats and bench
Squats: 1x5x175, 1x5x185, 2x5x200
Bench Press: 1x6x130, 1x6x135, 1x6x140, 1x8x125, 1x8x130, 1x8x135, 3x10x125
Weighted Bench Dips: 4x10 25 lbs
SS:
Rear Delt Flyes: 3x20 10 lb DB
Slow close Grip Push Ups: 3x10
Warmup: empty barbell squats and bench
Squats: 1x5x175, 1x5x185, 2x5x200
Bench Press: 1x6x130, 1x6x135, 1x6x140, 1x8x125, 1x8x130, 1x8x135, 3x10x125
Weighted Bench Dips: 4x10 25 lbs
SS:
Rear Delt Flyes: 3x20 10 lb DB
Slow close Grip Push Ups: 3x10
This post was edited on 2/6/22 at 8:21 am
Posted on 2/6/22 at 9:07 am to Yeti_Chaser
Nice but I’m thinking you’re gonna be sore tomorrow. 
Posted on 2/6/22 at 9:08 am to Bonkers119
quote:
Comp Bench
What is this? Pausing on your chest like you would in a meet?
Posted on 2/6/22 at 10:45 am to FieldEngineer
OH Press
-Warm up
-3x5+ (7) @ 100 lbs.
BB Row
-Warm up;
-3x5+(10) @ 170 lbs
Dead Lift
-Warm up
-1x5+(10) @ 300 lbs.
-Warm up
-3x5+ (7) @ 100 lbs.
BB Row
-Warm up;
-3x5+(10) @ 170 lbs
Dead Lift
-Warm up
-1x5+(10) @ 300 lbs.
Posted on 2/6/22 at 1:47 pm to FieldEngineer
Yeah exactly, and waiting to start the
movement and waiting to rerack.
movement and waiting to rerack.
Posted on 2/7/22 at 5:58 am to Bonkers119
Snatch grip dead lift-
4 sets of 8 @ 225
Chest support db rows- 4 sets 20 @ 35
Db pullover- 4 sets 5 80
Bb curls -3x5 @ 85
Db Shrugs - 5 x10 @ 85
Shrugs superset w face pulls
Feels good to pull of the floor and not bench.
4 sets of 8 @ 225
Chest support db rows- 4 sets 20 @ 35
Db pullover- 4 sets 5 80
Bb curls -3x5 @ 85
Db Shrugs - 5 x10 @ 85
Shrugs superset w face pulls
Feels good to pull of the floor and not bench.
This post was edited on 2/7/22 at 8:10 am
Posted on 2/7/22 at 7:02 am to TheWeatherMan
Week 1, day 1 of SBS Hypertrophy
Squats 3x10, 1x12 @ 230
DB bench 3x12, 1x15 @ 55
Trap bar DL 3x12, 1x15 @ 245
Chest supported DB rows 3x15 @ 35
Squats 3x10, 1x12 @ 230
DB bench 3x12, 1x15 @ 55
Trap bar DL 3x12, 1x15 @ 245
Chest supported DB rows 3x15 @ 35
Posted on 2/7/22 at 7:28 am to tke_swamprat
Warm-up- 50 Tib Raises, Banded Shoulder Complex,
3x5 kb KOT Split Squat
3x5 Nordic Progression
1.Press- (2x5, 1x5+)
Warmup- 10 @ 45, 8 @ 55, 5@ 65, 3@ 75, 1@ 85
2x5 @102.5 lbs; 5+ reps- 12@102.5
2.High Incline DB Press- (3x10-12)
Warmup- 10 @ 30’s
3 x 12 @ 50lbs Next week increase-2.5
3.Chins- (3x6-8)
7 sets of 5 working on speed out of the hang
4.Pendlay Row- (2x5, 1x5+)
2x5 @ 155 with fat grips, 15@155 no fat grips
5. squats-
2x5 @ 180
1x10@180
3x5 kb KOT Split Squat
3x5 Nordic Progression
1.Press- (2x5, 1x5+)
Warmup- 10 @ 45, 8 @ 55, 5@ 65, 3@ 75, 1@ 85
2x5 @102.5 lbs; 5+ reps- 12@102.5
2.High Incline DB Press- (3x10-12)
Warmup- 10 @ 30’s
3 x 12 @ 50lbs Next week increase-2.5
3.Chins- (3x6-8)
7 sets of 5 working on speed out of the hang
4.Pendlay Row- (2x5, 1x5+)
2x5 @ 155 with fat grips, 15@155 no fat grips
5. squats-
2x5 @ 180
1x10@180
Posted on 2/7/22 at 8:16 pm to lsu777
Weights-reps-sets
Flat bench: 45x8, 95x8, 125x8, 155x8x2, 155x7 (new PR)
Incline curls: 56x10x2, 56x7 (loadable dumbbells, 28lb each)
Chest dips: 5, 5, 4
Squat: 45x6, 95x6, 135x6, 185x3, 215x6x4 (new PR)
One more week before deload and starting fat loss routine.
Flat bench: 45x8, 95x8, 125x8, 155x8x2, 155x7 (new PR)
Incline curls: 56x10x2, 56x7 (loadable dumbbells, 28lb each)
Chest dips: 5, 5, 4
Squat: 45x6, 95x6, 135x6, 185x3, 215x6x4 (new PR)
One more week before deload and starting fat loss routine.
This post was edited on 2/7/22 at 8:18 pm
Posted on 2/7/22 at 8:25 pm to FieldEngineer
Meet Prep Week 3. SBD day.
Squats: 300 3x4 and 345x1
Comp Bench: 215 3x1 and 190 3x3
Deadlifts: 375 3x4
Squats: 300 3x4 and 345x1
Comp Bench: 215 3x1 and 190 3x3
Deadlifts: 375 3x4
Posted on 2/8/22 at 7:12 am to Bonkers119
Pull ups: 4x4
DB Pullover: 4x5 40 lbs
SS:
Inverted Rows: 3x10
Incline Prone DB Row: 3x10 30 lb DBs
SS:
Hammer curls: 3x20 15 lb DBs
DB Shrugs: 3x20 50 lb DBs
DB Pullover: 4x5 40 lbs
SS:
Inverted Rows: 3x10
Incline Prone DB Row: 3x10 30 lb DBs
SS:
Hammer curls: 3x20 15 lb DBs
DB Shrugs: 3x20 50 lb DBs
Posted on 2/8/22 at 8:26 am to Yeti_Chaser
Seated Db Arnold press-
3x5 @ 70
2x10 @ 55
1x20 @ 35
db laterals= a lot
Tricep giant set x 3 = barf
Push down/rear db lateral superset -
3x20 @ whatever I could manage to pickup.
Shoulders were pumped, inner bro was happy!
3x5 @ 70
2x10 @ 55
1x20 @ 35
db laterals= a lot
Tricep giant set x 3 = barf
Push down/rear db lateral superset -
3x20 @ whatever I could manage to pickup.
Shoulders were pumped, inner bro was happy!
This post was edited on 2/8/22 at 8:27 am
Posted on 2/8/22 at 2:01 pm to TheWeatherMan
Day 2
Bench press 3x10, 1x12 @ 175
Front squat 3x12, 1x15 @ 115
DB seated press 3x12, 1x15 @ 40
Pull ups
frick carpal tunnel syndrome!
Bench press 3x10, 1x12 @ 175
Front squat 3x12, 1x15 @ 115
DB seated press 3x12, 1x15 @ 40
Pull ups
frick carpal tunnel syndrome!
Posted on 2/8/22 at 7:55 pm to tke_swamprat
Tonight:
Comp Bench: 230 3x1 and 190 3x3 (3 sec pause)
Close Grip Bench: 145 3x12 (RPE 9)
Barbell Rows: 155 3x6
OHP: 120 3x6
Pull Ups (+15lbs): 3x6
Dumbbell Curls: 25 3x20
Tricep Pushdowns: 90 3x20
Comp Bench: 230 3x1 and 190 3x3 (3 sec pause)
Close Grip Bench: 145 3x12 (RPE 9)
Barbell Rows: 155 3x6
OHP: 120 3x6
Pull Ups (+15lbs): 3x6
Dumbbell Curls: 25 3x20
Tricep Pushdowns: 90 3x20
Posted on 2/9/22 at 5:51 am to Bonkers119
Squat-
3x5 @ 225
3x8 @ 225
2x10 @ 225
DB RDL
3x5 80’s
Goblet squat
3x10 @ 70
Shrugs / wall sits
3x5 @ 225
3x8 @ 225
2x10 @ 225
DB RDL
3x5 80’s
Goblet squat
3x10 @ 70
Shrugs / wall sits
Posted on 2/9/22 at 9:47 am to TheWeatherMan
Saturday squat day
295x6
305x4
305x4
275x5
225x8
happy with my progress thus far.
taking a week off since Sunday all in all. first serious time off in year. body needs it.
295x6
305x4
305x4
275x5
225x8
happy with my progress thus far.
taking a week off since Sunday all in all. first serious time off in year. body needs it.
Posted on 2/9/22 at 1:52 pm to caro81
Warmup: empty bar RDLs, push ups
SS:
Deadlifts: 1x3x210, 1x3x225, 3x3x245
DB Shrugs: 5x10 50 lb DBs
Bench Press: 5x130, 5x140, 5x150, 5x160
SS:
BB skullcrusher: 3x10x45 lbs
Weighted Bench Dips: 3x10x25 lbs
DB Tricep Kickbacks: 3x15 15lbs
Weighted Decline Situps: 5x8x10 lbs
Landmine Rotations: 5x8x55 lbs
SS:
Deadlifts: 1x3x210, 1x3x225, 3x3x245
DB Shrugs: 5x10 50 lb DBs
Bench Press: 5x130, 5x140, 5x150, 5x160
SS:
BB skullcrusher: 3x10x45 lbs
Weighted Bench Dips: 3x10x25 lbs
DB Tricep Kickbacks: 3x15 15lbs
Weighted Decline Situps: 5x8x10 lbs
Landmine Rotations: 5x8x55 lbs
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