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re: Daily Strength Check-In
Posted on 7/16/18 at 9:08 pm to DeafJam73
Posted on 7/16/18 at 9:08 pm to DeafJam73
Pendlays are good for strength bc each rep is from a static start and at a mechanical disadvantage. Yates allow heavier weight and allow for more BB benefit,especially upper back. Personally, Yates require more form to get gains.
Tonight was volume bench. 4x5 with 225 in giant sets with rows and side laterals. Then 4 more giant sets with weighted dips, face pulls, curls, upright rows and skullcrushers.
My cardio sucks so I did 40 foot 200 lb sandbag carries plus 15 reps on battle ropes at the top of every minute. 6 rounds of that until I gassed.
Tonight was volume bench. 4x5 with 225 in giant sets with rows and side laterals. Then 4 more giant sets with weighted dips, face pulls, curls, upright rows and skullcrushers.
My cardio sucks so I did 40 foot 200 lb sandbag carries plus 15 reps on battle ropes at the top of every minute. 6 rounds of that until I gassed.
1
Posted on 7/17/18 at 1:47 pm to Rep520
MOAR BENCH!
Flat: Warmups, 235x8, 245x8, 255x6
Flat: Warmups, 235x8, 245x8, 255x6
Posted on 7/17/18 at 8:56 pm to DeafJam73
Yates are better for hypertrophy, pendlay better for strength.
Seal row tops all, with the G-row second.
Seal row tops all, with the G-row second.
Posted on 7/17/18 at 9:30 pm to lsu777
Volume legs. 5 giant sets of split squats, SLDL from the floor and belt squats. 3 supersets of calves and GHR's.
2x5 trap bar deads at 400 followed by farmers walk with same weight. Heat and humidity is killer.
2x5 trap bar deads at 400 followed by farmers walk with same weight. Heat and humidity is killer.
Posted on 7/18/18 at 11:49 am to Rep520
W12 D2
OHP 130 x 14
Deads 355 x 15
Followed up by racks pulls 3 x 5 for 365, shoulder shrugs with 70 lb dumbbells, calf raises, reverse hypers and finished it all off with 13 downs. Not a bad day.
OHP 130 x 14
Deads 355 x 15
Followed up by racks pulls 3 x 5 for 365, shoulder shrugs with 70 lb dumbbells, calf raises, reverse hypers and finished it all off with 13 downs. Not a bad day.
Posted on 7/18/18 at 1:08 pm to DeafJam73
Was able to get back to standing OHP today.
OHP 135x10
High incline DB 70lb 3x12
25lb weighted chins: 3x7
Yates rows: 145lb 3x10
DB curls
Rope tricep extensions
Should be able to get back to lower body stuff in the next couple of weeks. Injury is healing up nicely.
OHP 135x10
High incline DB 70lb 3x12
25lb weighted chins: 3x7
Yates rows: 145lb 3x10
DB curls
Rope tricep extensions
Should be able to get back to lower body stuff in the next couple of weeks. Injury is healing up nicely.
Posted on 7/18/18 at 1:21 pm to Dixie Normus
quote:
Injury is healing up nicely.
What happened? You strained your back because you have too much weight between your legs? #dixienormus
This post was edited on 7/18/18 at 1:22 pm
Posted on 7/18/18 at 4:35 pm to DeafJam73
It is quite the burden....
But for real, it’s an injury that I don’t want to disclose the specifics of for fear of someone figuring me out on here
Should be doing some light squatting in the next couple of weeks.
But for real, it’s an injury that I don’t want to disclose the specifics of for fear of someone figuring me out on here
Should be doing some light squatting in the next couple of weeks.
Posted on 7/18/18 at 6:53 pm to Dixie Normus
Good luck with it all.
Posted on 7/18/18 at 8:34 pm to DeafJam73
Max effort lower
Wide grip SSB squats
425x1 (old max 405)
80% 340 3x5
I don't feel like doing anything else.
I've been only doing max effort the last few weeks because I've been sick but I've increased in everything by a good bit.
Wide grip SSB squats
425x1 (old max 405)
80% 340 3x5
I don't feel like doing anything else.
I've been only doing max effort the last few weeks because I've been sick but I've increased in everything by a good bit.
Posted on 7/18/18 at 9:02 pm to Hu_Flung_Pu
Recovery day.
2 giant sets of banded bench, rope sled pulls and side laterals. 2 more giant sets of dips, rope pulls, curls, tricep extensions.
Then another attempt to improve cardio. Inspired by the sledgehammer thread, 15 battle rope shakes and 8 sledgehammer swings at the top of every minute for 8 min.
2 giant sets of banded bench, rope sled pulls and side laterals. 2 more giant sets of dips, rope pulls, curls, tricep extensions.
Then another attempt to improve cardio. Inspired by the sledgehammer thread, 15 battle rope shakes and 8 sledgehammer swings at the top of every minute for 8 min.
Posted on 7/19/18 at 2:58 pm to Rep520
Back day yesterday - was by far the worst I've felt with this sickness and barely cracked the half hour mark before I thought I was gonna throw up. Had to cut it off early. Took a benedryl and went to sleep at 9. Woke up feeling so much better.
POWER day today.
Flat BB bench:
Warmup
245 x 1
275 x 1
295 x 1 (pretty sure my spotter had no faith in me and helped)
Bunch of tricep work after, plus 25 kg weighted dips.
POWER day today.
Flat BB bench:
Warmup
245 x 1
275 x 1
295 x 1 (pretty sure my spotter had no faith in me and helped)
Bunch of tricep work after, plus 25 kg weighted dips.
Posted on 7/19/18 at 9:19 pm to Fe_Mike
ME upper
Wide grip bench
365x1 (very hard to do without lift off)
80% 295 2x5 275 1x5
Wide grip bench
365x1 (very hard to do without lift off)
80% 295 2x5 275 1x5
Posted on 7/19/18 at 9:20 pm to Fe_Mike
Slept terribly, exhausted all day.
Heavy squats, worked doubles up to 355x2 in giant sets with weighted GHR and reverse hypers. Backoff front squats, just reps with 225 in 2 giant sets with more weighted GHRs and lunges. 2 final supersets of RDL's and more lunges.
Finally 4 semi-heavy yoke walks for core. Hopefully some better sleep tonight too.
Heavy squats, worked doubles up to 355x2 in giant sets with weighted GHR and reverse hypers. Backoff front squats, just reps with 225 in 2 giant sets with more weighted GHRs and lunges. 2 final supersets of RDL's and more lunges.
Finally 4 semi-heavy yoke walks for core. Hopefully some better sleep tonight too.
Posted on 7/20/18 at 1:58 pm to Rep520
Had a really good day.
Incline bench: 190x12 (after Monday hitting 187.5x10)
25lb Weighted Wide-grip chins: 3x8
70lb BB curl: 3x10-12
185lb close grip bench: 2x8, AMRAPx10
SS rope hammer curls/rope tricep extensions:2xAMRAP
SS DB shoulder fly/rear delt pulls: 2xAMRAP
Incline bench: 190x12 (after Monday hitting 187.5x10)
25lb Weighted Wide-grip chins: 3x8
70lb BB curl: 3x10-12
185lb close grip bench: 2x8, AMRAPx10
SS rope hammer curls/rope tricep extensions:2xAMRAP
SS DB shoulder fly/rear delt pulls: 2xAMRAP
Posted on 7/20/18 at 4:54 pm to Dixie Normus
W12 D3
Bench 227.5 x 12
Squats 360 x 13
Power Cleans 185 EMOM x 6
Lat pull downs 3 x 8 - 145lbs
EZ bar curls 3 x 10 - 100lbs
Tricep pushdowns 2 x 12 - 100lbs
Weighted crunched 90lbs
I was sluggish today. Long hard week always catches up to me on Friday. BUT, good session regardless. Tomorrow includes my cheat meal, and I think I will fast until dinner.
Bench 227.5 x 12
Squats 360 x 13
Power Cleans 185 EMOM x 6
Lat pull downs 3 x 8 - 145lbs
EZ bar curls 3 x 10 - 100lbs
Tricep pushdowns 2 x 12 - 100lbs
Weighted crunched 90lbs
I was sluggish today. Long hard week always catches up to me on Friday. BUT, good session regardless. Tomorrow includes my cheat meal, and I think I will fast until dinner.
This post was edited on 7/20/18 at 4:55 pm
Posted on 7/20/18 at 9:23 pm to DeafJam73
After a rep PR with 240 last week, tried for a heavy bench rep pr with 245. Tied a previous PR, but still a little disappointed.
4 giant sets of 80 lb weighted dips, rows, side laterals, curls and skullcrushers. Worked singles on deficit trap bar deads up to 500 for 3 singles. Finished with cardio. 5 explosive sled drags and 8 sledgehammer swings at the top of every minute.
4 giant sets of 80 lb weighted dips, rows, side laterals, curls and skullcrushers. Worked singles on deficit trap bar deads up to 500 for 3 singles. Finished with cardio. 5 explosive sled drags and 8 sledgehammer swings at the top of every minute.
Posted on 7/20/18 at 10:26 pm to Rep520
You have the coolest workouts. What kind of gym do you lift at?
Posted on 7/20/18 at 10:30 pm to LSUTiger1026
quote:
You have the coolest workouts
I’ve never seen it put that way before.
Posted on 7/20/18 at 10:50 pm to LSUTiger1026
quote:
You have the coolest workouts. What kind of gym do you lift at?
Thanks man. I have a garage gym. The nice part is I've basically just built it to be things I like over the years.
I also basically just program stuff I like with some basic principles overlaid. I might be able to gain a little more bench strength if I followed a written program, but half the fun for me is mixing variety. I have a bunch of strongman tools that are nice for adding variety.
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