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Started By
Message
re: Daily Strength Check-In
Posted on 7/9/22 at 12:14 pm to Bonkers119
Posted on 7/9/22 at 12:14 pm to Bonkers119
Long partner workout today..
2K row
100 WallBalls 20/14
100 deadlifts 135/95
100 push-ups
1K row
75 WallBalls
75 deadlifts 185/135
75 push-ups
.5k row
50 WallBalls
50 deadlifts 225/155
50 push-ups
Split however but we pretty much split evenly.
Cap was 40 min and we continued until we finished around 48 min
Rx
2K row
100 WallBalls 20/14
100 deadlifts 135/95
100 push-ups
1K row
75 WallBalls
75 deadlifts 185/135
75 push-ups
.5k row
50 WallBalls
50 deadlifts 225/155
50 push-ups
Split however but we pretty much split evenly.
Cap was 40 min and we continued until we finished around 48 min
Rx
This post was edited on 7/9/22 at 12:15 pm
0
Posted on 7/11/22 at 7:37 pm to Yeti_Chaser
Still feeling cruddy.
Earlier today...
Squat: 315 x 1 x 5, 315 x 2 x 4
Press: 120 x 5 x 5
Earlier today...
Squat: 315 x 1 x 5, 315 x 2 x 4
Press: 120 x 5 x 5
Posted on 7/11/22 at 8:05 pm to G The Tiger Fan
Tonight
Squats: 245x5, 275x3, and 315x2
Bench Press: 185 x 9,8,6
Front Squats: Up to 185x3
Close Grip BP: Up to 190x2.5
Was sick most of the weekend, but surprisingly crushed my workout
Squats: 245x5, 275x3, and 315x2
Bench Press: 185 x 9,8,6
Front Squats: Up to 185x3
Close Grip BP: Up to 190x2.5
Was sick most of the weekend, but surprisingly crushed my workout
Posted on 7/11/22 at 8:50 pm to Bonkers119
Starting a strength block with accessories. Slantboard squats are much harder than I imagined they would be.
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 65 lb × 8 [Warm-up]
Set 3: 95 lb × 8 [Warm-up]
Set 4: 125 lb × 8
Set 5: 125 lb × 8
Set 6: 125 lb × 8
Hammer Curl (Dumbbell)
Set 1: 10 lb × 15 [Warm-up]
Set 2: 15 lb × 15
Set 3: 15 lb × 15
Set 4: 15 lb × 15
Slantboard Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 65 lb × 6
Set 3: 65 lb × 6
Set 4: 65 lb × 6
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: 165 lb × 6
Set 5: 165 lb × 6
Set 6: 165 lb × 7
Workout Notes: W1D1
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 65 lb × 8 [Warm-up]
Set 3: 95 lb × 8 [Warm-up]
Set 4: 125 lb × 8
Set 5: 125 lb × 8
Set 6: 125 lb × 8
Hammer Curl (Dumbbell)
Set 1: 10 lb × 15 [Warm-up]
Set 2: 15 lb × 15
Set 3: 15 lb × 15
Set 4: 15 lb × 15
Slantboard Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 65 lb × 6
Set 3: 65 lb × 6
Set 4: 65 lb × 6
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: 165 lb × 6
Set 5: 165 lb × 6
Set 6: 165 lb × 7
Workout Notes: W1D1
Posted on 7/11/22 at 9:33 pm to FieldEngineer
Didn’t have a whole lot of time today so got in what I could
Squat:
2x5 @ 135 {Warm up}
2x5 @ 185 {warm up}
1x4 @ 205
3x4 @ 225
Accessory Work:
3x10 ea. Bulgarian Split Squat
3x10 Hip Thrusters
Squat:
2x5 @ 135 {Warm up}
2x5 @ 185 {warm up}
1x4 @ 205
3x4 @ 225
Accessory Work:
3x10 ea. Bulgarian Split Squat
3x10 Hip Thrusters
Posted on 7/12/22 at 5:57 pm to Ag_16
Trap Bar Farmers Walks: 150 LBs 5x50 feet
Snatch Grip High Pulls: 65 lbs 5x15
Cable Flyes: 45lbs 5x15
Incline Bench Rear Delt Flye: 15 lb DBs 5x15
Fat Girl Press: 60 lbs 5x60s
Seated DB Press: 50 lbs 1x10, 30 lbs 1x10, 25 lbs 1x8 (AMRAP with immediate AMRAP drop sets)
Agility Ladders:
Karaoke
Salsa Hips
Slalom Jumps
Ickey Shuffle
Snatch Grip High Pulls: 65 lbs 5x15
Cable Flyes: 45lbs 5x15
Incline Bench Rear Delt Flye: 15 lb DBs 5x15
Fat Girl Press: 60 lbs 5x60s
Seated DB Press: 50 lbs 1x10, 30 lbs 1x10, 25 lbs 1x8 (AMRAP with immediate AMRAP drop sets)
Agility Ladders:
Karaoke
Salsa Hips
Slalom Jumps
Ickey Shuffle
This post was edited on 7/12/22 at 7:20 pm
Posted on 7/12/22 at 7:51 pm to Yeti_Chaser
Another quick workout
OHP: 145 4x2
Deadlifts: Up to 385x1
It was a long day. I drove to Nola and back to pick up my GFs engagement ring then slammed at work all afternoon. The effort will be there next time.
OHP: 145 4x2
Deadlifts: Up to 385x1
It was a long day. I drove to Nola and back to pick up my GFs engagement ring then slammed at work all afternoon. The effort will be there next time.
Posted on 7/12/22 at 9:45 pm to Bonkers119
More deadlifts and assault bike
Every 4 min x 4.
15 cal AB
50 DUs
3 x 60/70/80/90% Deadlift
(Add 10% each round and finish at 90%)
Struggled on DUs and got round 25 each round before transitioning to DL at the 2 min mark and finished at 365.
15 min cap
80 weighted sit-ups 35/25
100 Alt DB lunges 50/35
120 WallBalls 20/14
No Idea where I was at the cap.
Every 4 min x 4.
15 cal AB
50 DUs
3 x 60/70/80/90% Deadlift
(Add 10% each round and finish at 90%)
Struggled on DUs and got round 25 each round before transitioning to DL at the 2 min mark and finished at 365.
15 min cap
80 weighted sit-ups 35/25
100 Alt DB lunges 50/35
120 WallBalls 20/14
No Idea where I was at the cap.
This post was edited on 7/12/22 at 10:31 pm
Posted on 7/13/22 at 2:33 pm to Blutarsky
Today's lifts:
Deadlift: 350 x 1 x 5
Press: 155 x 5 x 1
Bench press: 195 x 1 x 4, 195 x 2 x 3
Deadlift: 350 x 1 x 5
Press: 155 x 5 x 1
Bench press: 195 x 1 x 4, 195 x 2 x 3
Posted on 7/13/22 at 9:36 pm to G The Tiger Fan
Snatch Grip Deadlift
Set 1: 155 lbs × 15
Set 2: 155 lbs × 15
Deadlift (Barbell)
Set 1: 225 lbs × 1 [Warm-up]
Set 2: 295 lbs × 2
Set 3: 295 lbs × 2
Set 4: 295 lbs × 2
Set 5: 295 lbs × 2
Set 6: 295 lbs × 2
Bench Press (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 135 lbs × 3 [Warm-up]
Set 3: 190 lbs × 3
Set 4: 190 lbs × 3
Set 5: 190 lbs × 3
Set 6: 190 lbs × 3
Set 7: 190 lbs × 3
Set 8: 190 lbs × 3
Step-up - 20 lb DBs
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps
Bicep Curl (Dumbbell)
Set 1: 30 lbs × 6
Set 2: 30 lbs × 6
Set 3: 30 lbs × 6
Set 4: 30 lbs × 6
Set 1: 155 lbs × 15
Set 2: 155 lbs × 15
Deadlift (Barbell)
Set 1: 225 lbs × 1 [Warm-up]
Set 2: 295 lbs × 2
Set 3: 295 lbs × 2
Set 4: 295 lbs × 2
Set 5: 295 lbs × 2
Set 6: 295 lbs × 2
Bench Press (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 135 lbs × 3 [Warm-up]
Set 3: 190 lbs × 3
Set 4: 190 lbs × 3
Set 5: 190 lbs × 3
Set 6: 190 lbs × 3
Set 7: 190 lbs × 3
Set 8: 190 lbs × 3
Step-up - 20 lb DBs
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps
Bicep Curl (Dumbbell)
Set 1: 30 lbs × 6
Set 2: 30 lbs × 6
Set 3: 30 lbs × 6
Set 4: 30 lbs × 6
Posted on 7/13/22 at 10:33 pm to Yeti_Chaser
Everything felt light, like it was supposed to for week 1. Little pain in left shoulder that’s raising an eyebrow, but not worried yet. Ready to get heavy.
Overhead Press (Barbell)
Set 1: 65 lb × 6
Set 2: 65 lb × 6
Set 3: 65 lb × 6
Shrug (Barbell)
Set 1: 65 lb × 6 [Warm-up]
Set 2: 95 lb × 6
Set 3: 95 lb × 6
Set 4: 95 lb × 6
Bent Over One Arm Row (Dumbbell)
Set 1: 35 lb × 6
Set 2: 35 lb × 6
Set 3: 35 lb × 6
Deadlift (Barbell)
Set 1: 95 lb × 6 [Warm-up]
Set 2: 135 lb × 6 [Warm-up]
Set 3: 155 lb × 6 [Warm-up]
Set 4: 185 lb × 6
Workout Notes: W1D2
Overhead Press (Barbell)
Set 1: 65 lb × 6
Set 2: 65 lb × 6
Set 3: 65 lb × 6
Shrug (Barbell)
Set 1: 65 lb × 6 [Warm-up]
Set 2: 95 lb × 6
Set 3: 95 lb × 6
Set 4: 95 lb × 6
Bent Over One Arm Row (Dumbbell)
Set 1: 35 lb × 6
Set 2: 35 lb × 6
Set 3: 35 lb × 6
Deadlift (Barbell)
Set 1: 95 lb × 6 [Warm-up]
Set 2: 135 lb × 6 [Warm-up]
Set 3: 155 lb × 6 [Warm-up]
Set 4: 185 lb × 6
Workout Notes: W1D2
Posted on 7/14/22 at 7:37 am to FieldEngineer
164 lbs
Woke up early, did a half Murph this morning.
Hopefully will be able to make it back to the gym tomorrow. Been having to work through lunch this week.
Woke up early, did a half Murph this morning.
Hopefully will be able to make it back to the gym tomorrow. Been having to work through lunch this week.
Posted on 7/14/22 at 6:45 pm to Loup
Zercher Deadlifts off rack: 5x15 125 lbs
High pulls: 5x15 60 lbs
Floor Press: 5x15 50 lb DBs
Cheat Curls: 5x15 20 lb DBs
Back squat: 2x15 170 lbs
Agility Ladders (2 rounds):
Karaoke
Salsa Hips
Slalom Jumps
Ickey Shuffle
High pulls: 5x15 60 lbs
Floor Press: 5x15 50 lb DBs
Cheat Curls: 5x15 20 lb DBs
Back squat: 2x15 170 lbs
Agility Ladders (2 rounds):
Karaoke
Salsa Hips
Slalom Jumps
Ickey Shuffle
Posted on 7/14/22 at 9:35 pm to Yeti_Chaser
Having a good week. I was able to clean and press a 225 log for three doubles. Did three yoke runs at 570. And was able to clean and press a 200 pound sandbag. I’m almost ready for the strongman show.
Posted on 7/15/22 at 3:13 pm to DeafJam73
Today's lifts
Squat: 315 x 1 x 5, 315 x 2 x 4
Pin press: 150 x 3 x 3, 150 x 2 x 2
Squat: 315 x 1 x 5, 315 x 2 x 4
Pin press: 150 x 3 x 3, 150 x 2 x 2
Posted on 7/15/22 at 6:54 pm to G The Tiger Fan
Hit a PR on OHP tonight
155x1
Rest of my lifts
Deadlifts: 355 3x1
OHP: 125x8, 135x4
Barbell Rows: 135 3x8
155x1
Rest of my lifts
Deadlifts: 355 3x1
OHP: 125x8, 135x4
Barbell Rows: 135 3x8
Posted on 7/15/22 at 7:14 pm to Bonkers119
Squat (Barbell)
Set 1: 95 lbs × 10 [Warm-up]
Set 2: 135 lbs × 3 [Warm-up]
Set 3: 225 lbs × 1 [Warm-up]
Set 4: 260 lbs × 2
Set 5: 260 lbs × 2
Set 6: 260 lbs × 2
Set 7: 260 lbs × 2
Set 8: 260 lbs × 2
Set 9: 260 lbs × 2
Push Press
Set 1: 45 lbs × 8 [Warm-up]
Set 2: 115 lbs × 3 [Warm-up]
Set 3: 145 lbs × 3
Set 4: 145 lbs × 3
Set 5: 145 lbs × 3
Set 6: 145 lbs × 3
Set 7: 145 lbs × 3
Set 8: 145 lbs × 3
Pendlay Row (Barbell)
Set 1: 95 lbs × 10 [Warm-up]
Set 2: 145 lbs × 3
Set 3: 145 lbs × 3
Set 4: 145 lbs × 3
Set 5: 145 lbs × 3
Set 6: 145 lbs × 3
Set 7: 145 lbs × 3
Incline Bench Press (Barbell)
Set 1: 135 lbs × 1 [Warm-up]
Set 2: 170 lbs × 2
Set 3: 170 lbs × 2
Set 4: 170 lbs × 2
Set 5: 170 lbs × 2
Set 6: 170 lbs × 2
Set 7: 170 lbs × 2
Bench Press - Close Grip (Barbell)
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 135 lbs × 3
Set 4: 135 lbs × 3
Set 5: 135 lbs × 3
Set 6: 135 lbs × 3
Set 1: 95 lbs × 10 [Warm-up]
Set 2: 135 lbs × 3 [Warm-up]
Set 3: 225 lbs × 1 [Warm-up]
Set 4: 260 lbs × 2
Set 5: 260 lbs × 2
Set 6: 260 lbs × 2
Set 7: 260 lbs × 2
Set 8: 260 lbs × 2
Set 9: 260 lbs × 2
Push Press
Set 1: 45 lbs × 8 [Warm-up]
Set 2: 115 lbs × 3 [Warm-up]
Set 3: 145 lbs × 3
Set 4: 145 lbs × 3
Set 5: 145 lbs × 3
Set 6: 145 lbs × 3
Set 7: 145 lbs × 3
Set 8: 145 lbs × 3
Pendlay Row (Barbell)
Set 1: 95 lbs × 10 [Warm-up]
Set 2: 145 lbs × 3
Set 3: 145 lbs × 3
Set 4: 145 lbs × 3
Set 5: 145 lbs × 3
Set 6: 145 lbs × 3
Set 7: 145 lbs × 3
Incline Bench Press (Barbell)
Set 1: 135 lbs × 1 [Warm-up]
Set 2: 170 lbs × 2
Set 3: 170 lbs × 2
Set 4: 170 lbs × 2
Set 5: 170 lbs × 2
Set 6: 170 lbs × 2
Set 7: 170 lbs × 2
Bench Press - Close Grip (Barbell)
Set 1: 135 lbs × 3
Set 2: 135 lbs × 3
Set 3: 135 lbs × 3
Set 4: 135 lbs × 3
Set 5: 135 lbs × 3
Set 6: 135 lbs × 3
Posted on 7/15/22 at 7:56 pm to Bonkers119
quote:Same here on Wednesday.
Hit a PR on OHP tonight
155x1
Posted on 7/15/22 at 9:18 pm to G The Tiger Fan
Bench Press (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 65 lb × 6 [Warm-up]
Set 3: 95 lb × 6 [Warm-up]
Set 4: 127.5 lb × 8
Set 5: 127.5 lb × 8
Set 6: 127.5 lb × 8
Hammer Curl (Dumbbell)
Set 1: 10 lb × 15 [Warm-up]
Set 2: 20 lb × 15
Set 3: 20 lb × 15
Set 4: 15 lb × 10
Slantboard Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 70 lb × 6
Set 3: 70 lb × 6
Set 4: 70 lb × 6
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: 170 lb × 6
Set 5: 170 lb × 6
Set 6: 170 lb × 6
Workout Notes: W1D3
Set 1: 45 lb × 6 [Warm-up]
Set 2: 65 lb × 6 [Warm-up]
Set 3: 95 lb × 6 [Warm-up]
Set 4: 127.5 lb × 8
Set 5: 127.5 lb × 8
Set 6: 127.5 lb × 8
Hammer Curl (Dumbbell)
Set 1: 10 lb × 15 [Warm-up]
Set 2: 20 lb × 15
Set 3: 20 lb × 15
Set 4: 15 lb × 10
Slantboard Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 70 lb × 6
Set 3: 70 lb × 6
Set 4: 70 lb × 6
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: 170 lb × 6
Set 5: 170 lb × 6
Set 6: 170 lb × 6
Workout Notes: W1D3
Posted on 7/15/22 at 9:34 pm to Bonkers119
quote:
Hit a PR on OHP tonight
Congrats! I’ll be in PR territory in four to six weeks. Looking forward to it.
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