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Started By
Message
re: Daily Strength Check-In
Posted on 4/19/22 at 3:27 pm to TigerInCbus
Posted on 4/19/22 at 3:27 pm to TigerInCbus
After not doing legs for a few weeks, I did squats today. I didn't lose much strength, if any:
225x8
245x7
265x6
275x4
295x3
My lower back was hurting too much after my squats to do deadlifts. Will knock those out in a couple days.
225x8
245x7
265x6
275x4
295x3
My lower back was hurting too much after my squats to do deadlifts. Will knock those out in a couple days.
1
Posted on 4/19/22 at 7:24 pm to Homey the Clown
Easing back in after two full weeks off. Just warmup weight today and no accessories. Will be back to working weight soon.
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 8
Set 4: 135 lb × 8
Set 5: 135 lb × 9
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 × 6
Workout Notes: Week 1
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 8
Set 4: 135 lb × 8
Set 5: 135 lb × 9
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 × 6
Workout Notes: Week 1
Posted on 4/19/22 at 8:22 pm to FieldEngineer
Tonight
OHP: 145 5x2+ (8/10 reps)
Deficit DLs: 315 4x3
Seated Pin Press: 125 3x6
Barbell Rows: 145 3x8
OHP: 145 5x2+ (8/10 reps)
Deficit DLs: 315 4x3
Seated Pin Press: 125 3x6
Barbell Rows: 145 3x8
Posted on 4/19/22 at 8:45 pm to Blutarsky
quote:
Bench: 215x8, 220x8, 225x8, 230x8
Incline DB pullovers: 80x8, 85x8, 90x8
Wide Grip Upright Rows: 90x8x3
Seated Machine Side Raise: 100x8, 110x8, 120x8
Seated Shoulder Press: 100x8, 110x8, 120x8
Bench 3A with 2A referenced.
I missed a 2C’s workout due to too much going at the end of last week
Bench: 225x8, 230x8, 235x8, 240x8
Incline DB Pullover: 90x8, 95x8, 100x8
Wide Grip Upright Rows: 100x8x3
Machine Lateral Raise: 110x8, 120x8, 130x8
Seated Machine Press: 115x8, 125x7x2
Finished 10lbs heavier on bench compared to last week’s 1st workout. Added weight on accessory chest and shoulder work but crashed on the seated machine press. CF workout today with 40 strict HSPUs probably hurt the final lift.
With another jump on chest today, I expect the final single on Thursday to be around 295.
Posted on 4/19/22 at 10:00 pm to Bonkers119
Man I been having problems with my left shoulder for a couple weeks now. Been rehabbing but it's getting worse.
I think tonight is gonna be my last session with any bench type movement. Standing press is not hurting so gonna continue to do that and sub in ring pushups for main horizontal push.
Gonna double up on the horizontal rows and concentrate big time on building my back and arms.
Sucks too cause been making good progress too but I don't wanna hurt something to the point of needing surgery. Tried just taking a week of low volume and it didn't do much.
Gonna rehab the frick out of it and push the back and glute lifts hard for 8 weeks and then see where I am. If standing press gives me problems, it's gone too.
I think tonight is gonna be my last session with any bench type movement. Standing press is not hurting so gonna continue to do that and sub in ring pushups for main horizontal push.
Gonna double up on the horizontal rows and concentrate big time on building my back and arms.
Sucks too cause been making good progress too but I don't wanna hurt something to the point of needing surgery. Tried just taking a week of low volume and it didn't do much.
Gonna rehab the frick out of it and push the back and glute lifts hard for 8 weeks and then see where I am. If standing press gives me problems, it's gone too.
Posted on 4/19/22 at 10:16 pm to lsu777
Shoulder pain is the worst man, I hope it feels better soon. Maybe think about getting some PT done on it.
Posted on 4/20/22 at 6:51 am to Bonkers119
My shoulder pains come and go.
I had L-Tricep tightness Monday near the shoulder on a warmup set of 135 on bench so I shut down lifting and used my cervical traction device.
Yesterday, I finished at 240x8 without issue.
I believe most of my issues come from a couple of thin discs in my neck where occasionally nerve pinching occurs.
I had L-Tricep tightness Monday near the shoulder on a warmup set of 135 on bench so I shut down lifting and used my cervical traction device.
Yesterday, I finished at 240x8 without issue.
I believe most of my issues come from a couple of thin discs in my neck where occasionally nerve pinching occurs.
Posted on 4/20/22 at 9:24 am to lsu777
quote:
Sucks too cause been making good progress too but I don't wanna hurt something to the point of needing surgery. Tried just taking a week of low volume and it didn't do much.
This is where I was a few months back. I took 17 days off completely. It was still a little tender when I got back, but the pain eventually subsided. Every once in a while that dull pain comes back a little, but it doesn't linger.
At our age, you gotta keep a close eye on that joint pain.
Posted on 4/20/22 at 10:24 am to Homey the Clown
quote:
This is where I was a few months back. I took 17 days off completely. It was still a little tender when I got back, but the pain eventually subsided. Every once in a while that dull pain comes back a little, but it doesn't linger.
At our age, you gotta keep a close eye on that joint pain.
especially with as much time under the bar as we have overall.
honestly the thing that was supposed to help has been whats caused me pain....fricking kadillac bar incline pressing.
i do feel though i have rehabbed enough to now its mainly pain from the instability and only in the very deep position.
after 6-8 weeks of ring pushups I am going to switch to benching with the trap bar and see how that works. in the past i have liked neutral grip, i think though that the issue is the depth that the kaddy bar allows for.
Posted on 4/20/22 at 10:48 am to lsu777
Have you considered an offset camber bar or a bandbell bar? Lighter weight but increased stablility work.
This post was edited on 4/20/22 at 10:50 am
Posted on 4/20/22 at 11:10 am to FieldEngineer
bandbell bar will be my next bar i buy for me. prolly be summer time. big believer in it.
i beleive part of my issue overall is the camber on the kadillac bar allows me to get so deep and i havent done a good job of moderating that to the point now my shoulder is aggrivated.
my plan is to continue my own rehab and in may buy the crossover symmetry package and do their program hard core for 6 weeks. from there i will continue that as a pre-hab thing and then im going to add in trap bar bench and trap bar overhead press.
gonna start adding in skin the cats to german hangs too on the rings again.
im not to the point where i have tore anything or need surgery and i want to do everything i can to prevent that for sure. I actually pride myself on being so healthy for so long with so much time under the bar and its mainly from not working through pain. gonna keep that philosphy for sure.
i beleive part of my issue overall is the camber on the kadillac bar allows me to get so deep and i havent done a good job of moderating that to the point now my shoulder is aggrivated.
my plan is to continue my own rehab and in may buy the crossover symmetry package and do their program hard core for 6 weeks. from there i will continue that as a pre-hab thing and then im going to add in trap bar bench and trap bar overhead press.
gonna start adding in skin the cats to german hangs too on the rings again.
im not to the point where i have tore anything or need surgery and i want to do everything i can to prevent that for sure. I actually pride myself on being so healthy for so long with so much time under the bar and its mainly from not working through pain. gonna keep that philosphy for sure.
This post was edited on 4/20/22 at 11:11 am
Posted on 4/20/22 at 7:39 pm to lsu777
Tonight
Bench: 210 5x3+ (4)
Front Squats: 135 4x5
Incline Bench: Up to 175x3 and 190x0
Seated Leg Press: 240 3x8
Bench: 210 5x3+ (4)
Front Squats: 135 4x5
Incline Bench: Up to 175x3 and 190x0
Seated Leg Press: 240 3x8
Posted on 4/22/22 at 12:20 pm to Blutarsky
quote:
Flat: 240x1, 250x1, 260x1, 270x1, 285x1
DB Incline: 85x8, 90x8, 90x7
Seated Tri Pushdowns: 235x8, 245x8, 260x8
Seated DB Tri Extensions: 90x8, 95x8, 100x8
Cable Tri Pushdowns: 67.5x8, 75x8, 80x8
Bench 3B with 2B referenced:
Flat: 250x1, 260x1, 275x1, 285x1, 295x1
DB Incline: 85x8, 90x8, 95x7
Seated Tri Pushdowns: 245x8, 260x8, 270x8
Seated DB Tri Extensions: 115x8, 130x8, 140x8
Cable Tri Pushdowns: 80x8, 87.5x8, 95x8
Numbers still climbing. I hope next week will be 300/305 on flat. The 295 was ugggly, though.
3 more weeks left of this program.
Later that day:
Split Jerks: 5, 4, 4, 3 finishing around 75%.
Last set at 185x3
Cindy: 20 min AMRAP of 5 pull-ups, 10 push-ups and 15 squats
15+17 Rx
This post was edited on 4/23/22 at 10:30 am
Posted on 4/25/22 at 2:16 pm to Blutarsky
Saturday leg day fun day
squats
275x11, 285x8, 285x5, 280x6, 225x9
standing unilateral leg curl
65x11, x10, 60x10, x8, x8
seated calf raise
170x18. x17, x13 150x15, x14
hyper extension
70x13, x10, x10
leg press
850x8, 800x8,x5 750x9
squats
275x11, 285x8, 285x5, 280x6, 225x9
standing unilateral leg curl
65x11, x10, 60x10, x8, x8
seated calf raise
170x18. x17, x13 150x15, x14
hyper extension
70x13, x10, x10
leg press
850x8, 800x8,x5 750x9
Posted on 4/25/22 at 7:56 pm to caro81
Tonight:
Squats: 300 5x3+ (3)
Bench: 180 3x10 (9,9,8) and 240x1
Close Grip BP: 135x10 155x8 and 165x6
Squats: 300 5x3+ (3)
Bench: 180 3x10 (9,9,8) and 240x1
Close Grip BP: 135x10 155x8 and 165x6
Posted on 4/25/22 at 8:12 pm to Bonkers119
Getting back in routine this week.
Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 115 lb × 8 [Warm-up]
Set 4: 140 lb × 8
Set 5: 140 lb × 8
Set 6: 140 lb × 11
Hanging Knee Raise
Set 1: 10 reps
Set 2: 10 reps
Incline Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 75 lb × 9 [Warm-up]
Set 3: 95 lb × 8 [Warm-up]
Set 4: 115 lb × 8
Set 5: 115 lb × 8
Set 6: 115 lb × 8
Notes: 30°
Front Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 75 lb × 6 [Warm-up]
Set 3: 95 lb × 6
Set 4: 95 lb × 6
Set 5: 95 lb × 6
Push Up
Set 1: +10 lb × 10
Set 2: +10 lb × 8
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: 195 lb × 6
Set 5: 195 lb × 6
Set 6: 195 lb × 6
Workout Notes: Week 2
Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 115 lb × 8 [Warm-up]
Set 4: 140 lb × 8
Set 5: 140 lb × 8
Set 6: 140 lb × 11
Hanging Knee Raise
Set 1: 10 reps
Set 2: 10 reps
Incline Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 75 lb × 9 [Warm-up]
Set 3: 95 lb × 8 [Warm-up]
Set 4: 115 lb × 8
Set 5: 115 lb × 8
Set 6: 115 lb × 8
Notes: 30°
Front Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 75 lb × 6 [Warm-up]
Set 3: 95 lb × 6
Set 4: 95 lb × 6
Set 5: 95 lb × 6
Push Up
Set 1: +10 lb × 10
Set 2: +10 lb × 8
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: 195 lb × 6
Set 5: 195 lb × 6
Set 6: 195 lb × 6
Workout Notes: Week 2
Posted on 4/26/22 at 7:39 am to FieldEngineer
Finished up PPSA The Mullet last week - ran it twice and loved it.
Training for a half marathon at Aug-end, so want to dial back the intensity of my strength training. I am running PPSA Grasshopper to get my legs back:
Morning run: 5k @ 7'56" pace
Evening lift:
PPSA Grasshopper - Wk 1 Day 1
1. Deadlift: 5 @ 185, 205, 215
2. Bench Press: 8 @ 135, 135, 140, 150
3a. BB Bent Over Rows: 10 @ 105, 110, 110
3b. Front Squat: 5 @ 135, 140, 140
4a. BB Curls: 3 @ 45, 50, 50 - slow and strict
4b. Pushups: 3x10 - no weight added but will start using weight vest
Training for a half marathon at Aug-end, so want to dial back the intensity of my strength training. I am running PPSA Grasshopper to get my legs back:
Morning run: 5k @ 7'56" pace
Evening lift:
PPSA Grasshopper - Wk 1 Day 1
1. Deadlift: 5 @ 185, 205, 215
2. Bench Press: 8 @ 135, 135, 140, 150
3a. BB Bent Over Rows: 10 @ 105, 110, 110
3b. Front Squat: 5 @ 135, 140, 140
4a. BB Curls: 3 @ 45, 50, 50 - slow and strict
4b. Pushups: 3x10 - no weight added but will start using weight vest
Posted on 4/26/22 at 9:17 am to TigerInCbus
quote:
Finished up PPSA The Mullet last week - ran it twice and loved it.
Training for a half marathon at Aug-end, so want to dial back the intensity of my strength training. I am running PPSA Grasshopper to get my legs back:
awesome man
so last night i was back at it and switched out the neutral grip incline for weighted ring pushups and the neutral close grip bench for upright weighted dips. shoulders felt awesome and i will be progressing with those now for 6-8 weeks while i continue to rehab the shoulder.
Posted on 4/26/22 at 8:51 pm to lsu777
Tonight:
OHP: 135 3x4
Deadlifts: 315x6 365x3 and 405x1 and 420x1
Barbell Rows: 150 3x8
Seated Overhead Pin Press: 130 3x4
OHP: 135 3x4
Deadlifts: 315x6 365x3 and 405x1 and 420x1
Barbell Rows: 150 3x8
Seated Overhead Pin Press: 130 3x4
Posted on 4/27/22 at 3:02 pm to TigerInCbus
Tuesday: Speed Intervals - 0:45 @ 10k pace, 0:15 Best Pace x 5
Wednesday: No AM run. Took the dog on a 40 min walk.
Wednesday afternoon lift:
PPSA Grasshopper - Wk 1 Day 2
1. Back Squat: 5 @ 155, 170, 185
2. OHP: 10 @ 85, 90, 5 @ 95
3. Weighted Overhand Pull-Ups: 2 @ 25, 25, 25, 25
4. Close Grip Bench: 10 @ 110, 110, 110
5a. BB Rev Grip Curls: 15 @ 35, 35, 40
5b. BB Skullcrushers: 15 @ 45, 45, 50
Wednesday: No AM run. Took the dog on a 40 min walk.
Wednesday afternoon lift:
PPSA Grasshopper - Wk 1 Day 2
1. Back Squat: 5 @ 155, 170, 185
2. OHP: 10 @ 85, 90, 5 @ 95
3. Weighted Overhand Pull-Ups: 2 @ 25, 25, 25, 25
4. Close Grip Bench: 10 @ 110, 110, 110
5a. BB Rev Grip Curls: 15 @ 35, 35, 40
5b. BB Skullcrushers: 15 @ 45, 45, 50
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