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Started By
Message
re: Daily Strength Check-In
Posted on 3/8/22 at 12:10 pm to tke_swamprat
Posted on 3/8/22 at 12:10 pm to tke_swamprat
Today:
Bench:
225x11
245x3
275x1
295x1
225x8
I went for 305 on the bench but couldn't get it. I shouldn't have gone for 11 reps on my first set. I will attempt 305 again Thursday.
Leg Press:
10 plates x 10
8 plates x 12
8 plates x 10
Drop set 8 plates x 8 / 4 plates x 8
Leg extensions/ Hamstring curls (superset):
4 sets @ 110
Straight Leg DB Deadlifts:
50lb DBs 3x10
Current weight: 193lbs
Current maxes:
Bench: 295
Deadlift: 405
Squat: 335
Bench:
225x11
245x3
275x1
295x1
225x8
I went for 305 on the bench but couldn't get it. I shouldn't have gone for 11 reps on my first set. I will attempt 305 again Thursday.
Leg Press:
10 plates x 10
8 plates x 12
8 plates x 10
Drop set 8 plates x 8 / 4 plates x 8
Leg extensions/ Hamstring curls (superset):
4 sets @ 110
Straight Leg DB Deadlifts:
50lb DBs 3x10
Current weight: 193lbs
Current maxes:
Bench: 295
Deadlift: 405
Squat: 335
This post was edited on 3/8/22 at 12:18 pm
2
Posted on 3/8/22 at 12:20 pm to Homey the Clown
Shoulder still jacked up? Assuming it's feeling better if you're going for max bench. 
Posted on 3/8/22 at 12:27 pm to FieldEngineer
quote:
Shoulder still jacked up?
It still seems a little weak during my shoulder workouts, but it hasn't seemed to effect me on bench as of lately. Still no idea what could have caused it, but I'm glad I'm moving past it without too much of a setback.
Posted on 3/8/22 at 12:33 pm to Loup
This morning.
172.5 lbs
1 mile run on treadmill
4 sets of dumbbell bench
70 lb x 12, 80 lb x 10, 90 lb x 7, 90 lb x 6
Weighted pull ups. 4 sets of 6 with 25 lbs under me
reverse DB flys, 4x12x 25 lbs
Plate raises, 4x12x45
Dumbbell farmer walks, 1 minute x 4 sets, 60 lb dumbbells
Heavy bag for 10 minutes
172.5 lbs
1 mile run on treadmill
4 sets of dumbbell bench
70 lb x 12, 80 lb x 10, 90 lb x 7, 90 lb x 6
Weighted pull ups. 4 sets of 6 with 25 lbs under me
reverse DB flys, 4x12x 25 lbs
Plate raises, 4x12x45
Dumbbell farmer walks, 1 minute x 4 sets, 60 lb dumbbells
Heavy bag for 10 minutes
Posted on 3/8/22 at 12:59 pm to Loup
I was a pansy today, a bunch of heavy squats makes me not want to do much else combined with a time crunch at lunch. Haven’t been AMRAP-ing the top sets for squat and deadlift the last couple of cycles.
Squat 245# (75%)x5, 275# (85%)x3, 310# (95%)x1
Squat 245# 5x5
Squat 245# (75%)x5, 275# (85%)x3, 310# (95%)x1
Squat 245# 5x5
Posted on 3/8/22 at 1:20 pm to FieldEngineer
little tip if your shoulders start acting up
do 25 shoulder dislocates with a broomstick daily
and
hang in pullup position, relaxed all the way at the bottom a couple times a day for as long as possible.
one of the books i read by a leading doctor in the shoulder surgery industry has found the above protocol to have better outcomes than actual surgery.
do 25 shoulder dislocates with a broomstick daily
and
hang in pullup position, relaxed all the way at the bottom a couple times a day for as long as possible.
one of the books i read by a leading doctor in the shoulder surgery industry has found the above protocol to have better outcomes than actual surgery.
Posted on 3/8/22 at 1:24 pm to lsu777
quote:
little tip if your shoulders start acting up
Thanks. I've been stretching it with bands, but I'll definitely add this to the stretching regimen.
Posted on 3/8/22 at 2:07 pm to Homey the Clown
quote:
Bench: 295
gawd damn. good stuff.
Posted on 3/8/22 at 2:14 pm to caro81
Hoping I can hit 305 Thursday.
Posted on 3/8/22 at 2:22 pm to Homey the Clown
Tested maxes yesterday and today-
I was basing my PPsa % off of the following:
Bench- 330
Squat- 380
Dead- 450 (I knew this was ambitious )
My actuals this week we're-
Squat- 385
Bench- 335
Dead- 405
I'm happy- 1st I achieved the 1000 lb club 2nd I feel like I have been honest with myself when picking my training maxes. Starting up pool season 1 soon.
I was basing my PPsa % off of the following:
Bench- 330
Squat- 380
Dead- 450 (I knew this was ambitious )
My actuals this week we're-
Squat- 385
Bench- 335
Dead- 405
I'm happy- 1st I achieved the 1000 lb club 2nd I feel like I have been honest with myself when picking my training maxes. Starting up pool season 1 soon.
Posted on 3/8/22 at 2:33 pm to TheWeatherMan
quote:
My actuals this week we're-
Squat- 385
Bench- 335
Dead- 405
gawd damn again. i dont think ive seen either of you post up numbers like this. suddenly feeling small and the need to go hit it the gym two fold.
good job!
Posted on 3/8/22 at 3:04 pm to TheWeatherMan
quote:
Bench- 335
So fricking jealous...
Posted on 3/8/22 at 5:11 pm to Homey the Clown
Ppsa - all I want for Christmas is a big bench. Give it a try if benching 5 days a week sounds appealing
Posted on 3/8/22 at 6:36 pm to TheWeatherMan
quote:
Ppsa - all I want for Christmas is a big bench. Give it a try if benching 5 days a week sounds appealing
Gonna hit this one in November. My plan is continue greyskull lp through August, September is ladders to peak for last week to be ready for squatober.
Then one of the ppsa bench programs in November for brovember then deadcember.
Then gonna run a full year of ppsa. Need to step out my comfort zone after running the gslp that long.
Posted on 3/8/22 at 6:38 pm to caro81
quote:
gawd damn again. i dont think ive seen either of you post up numbers like this. suddenly feeling small and the need to go hit it the gym two fold.
good job!
Yea thats how I feel. I had 18months away from barbell and feel like everyone suddenly blew past me. This shite keeps happening and I'm gonna have to rethink the trt only thing
I do feel you though Caro. Feels like I was giving most of these guys advice then suddenly they followed it and passed me up
shite sucks
Posted on 3/8/22 at 6:46 pm to lsu777
I lurked here for a long time. I ran GSLp, on your advice, until I switched to ppsa. You know it will work, just gotta kill it. Those two programs, ran consistently, have mD my strength go through the roof
Posted on 3/8/22 at 7:20 pm to TheWeatherMan
quote:
Give it a try if benching 5 days a week sounds appealing
How in the hell do you recover day to day? Some days are fairly light?
Posted on 3/8/22 at 7:28 pm to FieldEngineer
Volume and intensity are managed very well. The program is very good
Posted on 3/8/22 at 10:28 pm to TheWeatherMan
quote:
lurked here for a long time. I ran GSLp, on your advice, until I switched to ppsa. You know it will work, just gotta kill it. Those two programs, ran consistently, have mD my strength go through the roof
Yea I know just have to have patience which I this sucks lol
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