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Started By
Message
re: Daily Strength Check-In
Posted on 3/3/22 at 4:05 pm to Loup
Posted on 3/3/22 at 4:05 pm to Loup
My goal at the beginning of the year was to get to the 1000 pound club with the three big lifts.
I had a slight setback for a couple weeks due to a shoulder injury, but I've been back for 4 weeks now, and here are my current PRs:
Bench:
275x3 (before the shoulder injury)
275x2 (currently)
Squats:
315x2
Deadlifts:
385x2
So if those were my one rep maxes, which obviously they aren't, but just to say, they would put me at 975lbs.
I'm fairly certain I can get to 295, 335, and 405 for one rep, which would put me at 1035lbs.
So while I haven't actually done it yet, I'm close. I just need to do the lifts. Maybe I'll give it a shot next week. My next two workouts aren't going to include the big three, so come Monday, it'll be time to get it.
I had a slight setback for a couple weeks due to a shoulder injury, but I've been back for 4 weeks now, and here are my current PRs:
Bench:
275x3 (before the shoulder injury)
275x2 (currently)
Squats:
315x2
Deadlifts:
385x2
So if those were my one rep maxes, which obviously they aren't, but just to say, they would put me at 975lbs.
I'm fairly certain I can get to 295, 335, and 405 for one rep, which would put me at 1035lbs.
So while I haven't actually done it yet, I'm close. I just need to do the lifts. Maybe I'll give it a shot next week. My next two workouts aren't going to include the big three, so come Monday, it'll be time to get it.
1
Posted on 3/3/22 at 4:14 pm to Homey the Clown
quote:
I'm fairly certain I can get to 295, 335, and 405 for one rep, which would put me at 1035lbs.
Sounds like you got it. Good luck!
Posted on 3/4/22 at 11:46 am to Loup
Bent Over Row (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 45 lbs × 10 [Warm-up]
Set 3: 45 lbs × 10 [Warm-up]
Chin Up
Set 1: (+15 lbs) × 3
Set 2: (+15 lbs) × 3
Set 3: (+15 lbs) × 3
Set 4: (+15 lbs) × 3
SUPERSET
Incline Row (Dumbbell)
Set 1: 30 lbs × 10
Set 2: 30 lbs × 10
Set 3: 30 lbs × 10
Rear Delt Flyes
Set 1: 15 lbs × 20
Set 2: 15 lbs × 20
Set 3: 15 lbs × 20
Pull Up
Set 1: (+10 lbs) × 3
Set 2: (+10 lbs) × 3
Set 3: 3 reps
Bicep Curl (Barbell)
Set 1: 70 lbs × 5
Set 2: 70 lbs × 5
Set 3: 70 lbs × 5
Set 4: 70 lbs × 5
Set 5: 70 lbs × 5
Shrug (Dumbbell)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 20
Set 3: 50 lbs × 20
Set 4: 50 lbs × 20
Landmine Rotations
Set 1: 55 lbs × 8
Set 2: 55 lbs × 8
Set 3: 55 lbs × 8
Set 4: 55 lbs × 8
Set 5: 55 lbs × 8
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 45 lbs × 10 [Warm-up]
Set 3: 45 lbs × 10 [Warm-up]
Chin Up
Set 1: (+15 lbs) × 3
Set 2: (+15 lbs) × 3
Set 3: (+15 lbs) × 3
Set 4: (+15 lbs) × 3
SUPERSET
Incline Row (Dumbbell)
Set 1: 30 lbs × 10
Set 2: 30 lbs × 10
Set 3: 30 lbs × 10
Rear Delt Flyes
Set 1: 15 lbs × 20
Set 2: 15 lbs × 20
Set 3: 15 lbs × 20
Pull Up
Set 1: (+10 lbs) × 3
Set 2: (+10 lbs) × 3
Set 3: 3 reps
Bicep Curl (Barbell)
Set 1: 70 lbs × 5
Set 2: 70 lbs × 5
Set 3: 70 lbs × 5
Set 4: 70 lbs × 5
Set 5: 70 lbs × 5
Shrug (Dumbbell)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 20
Set 3: 50 lbs × 20
Set 4: 50 lbs × 20
Landmine Rotations
Set 1: 55 lbs × 8
Set 2: 55 lbs × 8
Set 3: 55 lbs × 8
Set 4: 55 lbs × 8
Set 5: 55 lbs × 8
Posted on 3/4/22 at 7:43 pm to Yeti_Chaser
Y’all, my workout tonight was incredible. Did my openers but also pushed it a little.
Squats: 350x1 and 325x1
Bench: 230x1.
Deadlifts: 430x1 and 420x1.
Squats: 350x1 and 325x1
Bench: 230x1.
Deadlifts: 430x1 and 420x1.
This post was edited on 3/4/22 at 7:46 pm
Posted on 3/4/22 at 10:59 pm to Bonkers119
Everything felt good. Disappointed with bench, but next week will be better.
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 125 lb × 8 [Warm-up]
Set 4: 150 lb × 8
Set 5: 150 lb × 8
Set 6: 150 lb × 6
Hanging Knee Raise
Set 1: 13 reps
Set 2: 8 reps
Chest Dip
Set 1: 6 reps
Set 2: 3 reps
Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 6 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 205 lb × 6
Set 6: 205 lb × 6
Set 7: 205 lb × 6
Set 8: 205 lb × 6
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 125 lb × 8 [Warm-up]
Set 4: 150 lb × 8
Set 5: 150 lb × 8
Set 6: 150 lb × 6
Hanging Knee Raise
Set 1: 13 reps
Set 2: 8 reps
Chest Dip
Set 1: 6 reps
Set 2: 3 reps
Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 6 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 205 lb × 6
Set 6: 205 lb × 6
Set 7: 205 lb × 6
Set 8: 205 lb × 6
This post was edited on 3/5/22 at 12:00 am
Posted on 3/7/22 at 7:49 am to FieldEngineer
alright, I need to get back to posting more
1.Press- (2x5, 1x5+)
Warmup- 10 @ 45, 8 @ 75, 5@ 95
2x5 @115lbs; 5+ reps- 9@115
Next week increase- staying same weight, shooting for 12 reps
2.High Incline DB Press- (3x10-12)
Warmup- 10 @ 30s
3 x 10 @ 65lbs Next week increase- same weight but shooting for 3 sets of 12 ***i do double progression on this exercise, did 3x8 last week, 3x10 this week, will shoot for 3x12 thursday and then next week try and make sure i get all reps perfect before moving to next weight***
3.Chins- (3x6-8)
6 sets of 6 @ BW and then 2 sets of 5 @ BW.
4.Pendlay Row- (2x5, 1x5+)
2x5 @ 180, 10@180 no fat grips
5. Tricep pushdowns- 3 sets of 15.
will hit squats tonight and lots of close grip pushups and lots of chins.
1.Press- (2x5, 1x5+)
Warmup- 10 @ 45, 8 @ 75, 5@ 95
2x5 @115lbs; 5+ reps- 9@115
Next week increase- staying same weight, shooting for 12 reps
2.High Incline DB Press- (3x10-12)
Warmup- 10 @ 30s
3 x 10 @ 65lbs Next week increase- same weight but shooting for 3 sets of 12 ***i do double progression on this exercise, did 3x8 last week, 3x10 this week, will shoot for 3x12 thursday and then next week try and make sure i get all reps perfect before moving to next weight***
3.Chins- (3x6-8)
6 sets of 6 @ BW and then 2 sets of 5 @ BW.
4.Pendlay Row- (2x5, 1x5+)
2x5 @ 180, 10@180 no fat grips
5. Tricep pushdowns- 3 sets of 15.
will hit squats tonight and lots of close grip pushups and lots of chins.
Posted on 3/7/22 at 12:18 pm to lsu777
Today:
Squats:
225x5
275x3
315x1
335x1
315x1
275x3
225x8
Deadlifts:
225x5
275x3
315x2
365x1
405x1
225x5
Bench
185x10
225x7
245x3
245x4
225x7
185x10
ETA: And with that, ladies and gents, I crossed over the 1000lb mark for those three lifts.
Current Max:
Squat: 335
Deadlift: 405
Bench: 275 (x2)
I didn't go for a max on bench today because I didn't have a spot. I might try Wednesday. Tomorrow is shoulders.
Squats:
225x5
275x3
315x1
335x1
315x1
275x3
225x8
Deadlifts:
225x5
275x3
315x2
365x1
405x1
225x5
Bench
185x10
225x7
245x3
245x4
225x7
185x10
ETA: And with that, ladies and gents, I crossed over the 1000lb mark for those three lifts.
Current Max:
Squat: 335
Deadlift: 405
Bench: 275 (x2)
I didn't go for a max on bench today because I didn't have a spot. I might try Wednesday. Tomorrow is shoulders.
This post was edited on 3/7/22 at 12:25 pm
Posted on 3/7/22 at 12:39 pm to Homey the Clown
quote:
I crossed over the 1000lb mark for those three lifts.
hell yeah.
Woke up early, did a quick workout session in the back yard with the dogs.
173 lbs after dump
1 mile jog for a warm up (9 minutes)
2 circuits, 20 minute AMSAP for each.
Circuit 1
Bodyweight squats x 20
Push ups x 20
DB Thrusters (25 lb DBs) x 20
Lunges x 10 (each leg)
Burpees x 10
Ended up doing 6.5 rounds in 20 minutes for the first
Circuit 2
Stationary jumps x 20
Alternating side lunges (10 x each leg)
DB deadlift x 20 (25 lb db)
Butterfly sit ups x 20
Did 5 rounds in about 18 minutes.
Walked for 40 minutes at lunch. Didn't track it but probably a little over 2 miles. Will ride my bike for 20 or 30 minutes when I get home.
This post was edited on 3/7/22 at 12:40 pm
Posted on 3/7/22 at 12:45 pm to Loup
SUPERSET
Romanian Deadlift (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 45 lbs × 10 [Warm-up]
Set 3: 45 lbs × 10 [Warm-up]
Bench Press (Barbell)
Set 1: 45 lbs × 20 [Warm-up]
Set 2: 45 lbs × 20 [Warm-up]
Set 3: 45 lbs × 20 [Warm-up]
Deadlift (Barbell)
Set 1: 205 lbs × 5
Set 2: 240 lbs × 4
Set 3: 255 lbs × 3
Set 4: 275 lbs × 2
Set 5: 310 lbs × 1
Set 6: 225 lbs × 5
Set 7: 255 lbs × 4
Set 8: 275 lbs × 3
Set 9: 290 lbs × 2
Set 10: 310 lbs × 1
Bench Press (Barbell)
Set 1: 105 lbs × 10
Set 2: 115 lbs × 10
Set 3: 125 lbs × 10
Bench Dip
Set 1: (+25 lbs) × 10
Set 2: (+25 lbs) × 10
Set 3: (+25 lbs) × 10
Set 4: (+25 lbs) × 10
Shrug (Dumbbell)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 20
Set 3: 50 lbs × 20
Set 4: 50 lbs × 20
DB Tricep Kickout
Set 1: 15 lbs × 20
Set 2: 10 lbs × 20
Set 3: 10 lbs × 20
Romanian Deadlift (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 45 lbs × 10 [Warm-up]
Set 3: 45 lbs × 10 [Warm-up]
Bench Press (Barbell)
Set 1: 45 lbs × 20 [Warm-up]
Set 2: 45 lbs × 20 [Warm-up]
Set 3: 45 lbs × 20 [Warm-up]
Deadlift (Barbell)
Set 1: 205 lbs × 5
Set 2: 240 lbs × 4
Set 3: 255 lbs × 3
Set 4: 275 lbs × 2
Set 5: 310 lbs × 1
Set 6: 225 lbs × 5
Set 7: 255 lbs × 4
Set 8: 275 lbs × 3
Set 9: 290 lbs × 2
Set 10: 310 lbs × 1
Bench Press (Barbell)
Set 1: 105 lbs × 10
Set 2: 115 lbs × 10
Set 3: 125 lbs × 10
Bench Dip
Set 1: (+25 lbs) × 10
Set 2: (+25 lbs) × 10
Set 3: (+25 lbs) × 10
Set 4: (+25 lbs) × 10
Shrug (Dumbbell)
Set 1: 50 lbs × 20
Set 2: 50 lbs × 20
Set 3: 50 lbs × 20
Set 4: 50 lbs × 20
DB Tricep Kickout
Set 1: 15 lbs × 20
Set 2: 10 lbs × 20
Set 3: 10 lbs × 20
Posted on 3/7/22 at 12:51 pm to Loup
Press 105# (75%)x5, 120 (85%)x3, 135# (95%)x6
A1. Press 105# 5x5
A2. Pull-ups 5x4
A3. DB Hammer Curl 50# 5x7
B1. Double KB Waiter Carry 35# 3x50m
B2. Triceps Pushdown 130# 3x12
B3. Concentration curl 20# 3x12
A1. Press 105# 5x5
A2. Pull-ups 5x4
A3. DB Hammer Curl 50# 5x7
B1. Double KB Waiter Carry 35# 3x50m
B2. Triceps Pushdown 130# 3x12
B3. Concentration curl 20# 3x12
Posted on 3/7/22 at 7:27 pm to EyeOfTheFeTiger
Easy-ish workout tonight
Squats: 295 3x1
Bench: 185 3x2
Deadlifts: 335 3x1
Squats: 295 3x1
Bench: 185 3x2
Deadlifts: 335 3x1
Posted on 3/7/22 at 8:05 pm to Bonkers119
Squats felt heavy. Bench was great. Will bump both up next workout though.
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 125 lb × 8 [Warm-up]
Set 4: 150 lb × 8
Set 5: 150 lb × 8
Set 6: 150 lb × 8
Hanging Knee Raise
Set 1: 15 reps
Set 2: 8 reps
Chest Dip
Set 1: 6 reps
Set 2: 5 reps
Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 6 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 210 lb × 6
Set 6: 210 lb × 6
Set 7: 210 lb × 6
Set 8: 210 lb × 6
Workout Notes: Week 4
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 125 lb × 8 [Warm-up]
Set 4: 150 lb × 8
Set 5: 150 lb × 8
Set 6: 150 lb × 8
Hanging Knee Raise
Set 1: 15 reps
Set 2: 8 reps
Chest Dip
Set 1: 6 reps
Set 2: 5 reps
Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 6 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 210 lb × 6
Set 6: 210 lb × 6
Set 7: 210 lb × 6
Set 8: 210 lb × 6
Workout Notes: Week 4
This post was edited on 3/7/22 at 8:06 pm
Posted on 3/7/22 at 9:02 pm to FieldEngineer
I'm a little embarrassed at the amount of weight I'm pushing around, but here goes my day:
0500 2mi dog walk
Push-ups 3x20, Chins 3x5
Stairs during work day 94 flights
Gym
Press
2x10 push-ups for warm up
45 1x10
65 2x5, 1x5+(7) to failure
High Incline DB press
20 1x12
25 1x12
30 1x10 (to failure)
Yates Row
45 1x10
55 1x10
75 1x10
80 1x10
Chin Ups
6x5 (sup grip x2, pro grip x2, neu grip x2)
Squats
65 1x10
75 2x5
85 1x5
95 1x3
130 2x5, 1x12 (to near failure)
Weighted decline sit-ups
15# 4x25
Have three sets of 20 push-ups left tonite
I am struggling with form and amount of weight on press, a little discouraging, but expect it will come. Love the body weight exercise homework.
Credit to LSU777
0500 2mi dog walk
Push-ups 3x20, Chins 3x5
Stairs during work day 94 flights
Gym
Press
2x10 push-ups for warm up
45 1x10
65 2x5, 1x5+(7) to failure
High Incline DB press
20 1x12
25 1x12
30 1x10 (to failure)
Yates Row
45 1x10
55 1x10
75 1x10
80 1x10
Chin Ups
6x5 (sup grip x2, pro grip x2, neu grip x2)
Squats
65 1x10
75 2x5
85 1x5
95 1x3
130 2x5, 1x12 (to near failure)
Weighted decline sit-ups
15# 4x25
Have three sets of 20 push-ups left tonite
I am struggling with form and amount of weight on press, a little discouraging, but expect it will come. Love the body weight exercise homework.
Credit to LSU777
Posted on 3/7/22 at 9:08 pm to BigPapiDoesItAgain
quote:
I'm a little embarrassed at the amount of weight I'm pushing around, but here goes my day:
Don't be. Only compare your self to yourself. Just get better everyday a little at a time. We all started somewhere. I essentially had to start over after 18 months away from barbell. Had to start squats at 95 and just hit 200 again. It's a process.
quote:
am struggling with form and amount of weight on press, a little discouraging, but expect it will come. Love the body weight exercise homework.
Press is always going to be the hardest lift to progress in, first to plateau and have to be reset etc. Just keep plugging away and you will get there.
Posted on 3/7/22 at 9:49 pm to lsu777
Agree with all of this, just wanted to add that the press is a bitch of a lift. Next cycle I think I’ll do laterals, front raises, and some rear delt work instead.
Posted on 3/7/22 at 9:50 pm to BigPapiDoesItAgain
quote:
Chin Ups 6x5 (sup grip x2, pro grip x2, neu grip x2)
This is great, btw. Nothing to be remotely ashamed of!
Posted on 3/8/22 at 7:41 am to FieldEngineer
last night i had squats. really just held them over from night before due to time
squats- 3x5- i am not pushing these really hard right this second as I have been having some back problems.
I supersetted chins ups and overhead KB ext.
chinsups- BW 7 sets of 5
Overhead KB ext- 53lbs 7 sets of 10
the above was easy work, just fillers essentially but adds volume similar to the greyskull homework.
squats- 3x5- i am not pushing these really hard right this second as I have been having some back problems.
I supersetted chins ups and overhead KB ext.
chinsups- BW 7 sets of 5
Overhead KB ext- 53lbs 7 sets of 10
the above was easy work, just fillers essentially but adds volume similar to the greyskull homework.
Posted on 3/8/22 at 9:32 am to lsu777
Really starting to feel that "mind muscle connection" with my legs via deadlifts. Felt phenomenal during my sets last night. Looking forward to testing my max in this once I'm finished this program.
Today is day 2 of week 5 of grasshopper PPSA. Counting down the hours until go time!
Today is day 2 of week 5 of grasshopper PPSA. Counting down the hours until go time!
Posted on 3/8/22 at 10:03 am to Lazy But Talented
Bench (w/ a 5 second eccentric): 4x3 (140, 155, 165, 175)
DB incline bench (w/ a 5 second eccentric): 4x3 (50, 60, 70, 70)
3 rounds:
8 lateral raises, 8 front raises, 8 rear delt flyes (20)
8 lying medball chest passes
10 plate twists
3 rounds:
8 shrugs (165, 185, 185)
15 SA tricep extensions (20)
10 medball V-ups
DB incline bench (w/ a 5 second eccentric): 4x3 (50, 60, 70, 70)
3 rounds:
8 lateral raises, 8 front raises, 8 rear delt flyes (20)
8 lying medball chest passes
10 plate twists
3 rounds:
8 shrugs (165, 185, 185)
15 SA tricep extensions (20)
10 medball V-ups
Posted on 3/8/22 at 11:12 am to AyyyBaw
Started PPSA Hypertrophy yesterday. I'll just post the main lifts so that I'm not posting the program here.
Monday
Bench Press 5x10 @ 180lbs
Incline DB Press 4x10 @ 70lbs
Tuesday
Back Squats 5x8 @ 255lbs
RDL's 5x8 @ 155lbs
Monday
Bench Press 5x10 @ 180lbs
Incline DB Press 4x10 @ 70lbs
Tuesday
Back Squats 5x8 @ 255lbs
RDL's 5x8 @ 155lbs
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