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Started By
Message
re: Daily Strength Check-In
Posted on 9/16/22 at 8:36 pm to FieldEngineer
Posted on 9/16/22 at 8:36 pm to FieldEngineer
Light Stretching
Warmup
10 minutes multiple medicine ball excercises
5 minute Farmer's walk 20lb DBs
Step ups 16" plyo box 3 x 15
DB RDL 1 x 15 30lb DBs
Workout
Deadlift
1 x 10 135lbs
2 x 10 185lbs
2 x 10 225lbs
Compound set Meadow rows and single arm rows
Set 1
Meadow row 1 x 10 45lbs
Single arm 1 x 15 25lb kb
Set 2
Meadow row 1 x 10 70lbs
Single arm 1 x 15 25lb kb
Set 3
Meadow row 1 x 5 90lbs
Single arm 1 x 10 40lb kb
Set 4
Meadow row 1 x 5 90lbs
Single arm 1 x 10 40lb kb
Bent over row
2 x 10 75lbs
2 x 10 95lbs
Warmup
10 minutes multiple medicine ball excercises
5 minute Farmer's walk 20lb DBs
Step ups 16" plyo box 3 x 15
DB RDL 1 x 15 30lb DBs
Workout
Deadlift
1 x 10 135lbs
2 x 10 185lbs
2 x 10 225lbs
Compound set Meadow rows and single arm rows
Set 1
Meadow row 1 x 10 45lbs
Single arm 1 x 15 25lb kb
Set 2
Meadow row 1 x 10 70lbs
Single arm 1 x 15 25lb kb
Set 3
Meadow row 1 x 5 90lbs
Single arm 1 x 10 40lb kb
Set 4
Meadow row 1 x 5 90lbs
Single arm 1 x 10 40lb kb
Bent over row
2 x 10 75lbs
2 x 10 95lbs
1
Posted on 9/17/22 at 10:52 am to Maytheporkbewithyou
Today
Deadlifts: Up to 375x2
OHP: 140 3x4
Barbell Rows: 135x10, 145x8, and 160x6
Seated DB Press: 40x10, 50x8, and 60x6
Deadlifts: Up to 375x2
OHP: 140 3x4
Barbell Rows: 135x10, 145x8, and 160x6
Seated DB Press: 40x10, 50x8, and 60x6
Posted on 9/17/22 at 11:04 am to Bonkers119
Back squat
5x3 @220
Front Squat
5x3 @195
Sumo deadlift
4x4 @275
1x4 @305
Conditioning
20 cal row
20 power cleans at 185
20 cal row
20 snatches at 125
20 cal row
10 power cleans at 205
20 cal row
10 snatches at 145
Accessory
3 Rounds
10 close grip pushups
10 chinups
15 db skull crushers
15 hammer curls
15 parralel weighted ghd's
50 ft single single oh carry
5x3 @220
Front Squat
5x3 @195
Sumo deadlift
4x4 @275
1x4 @305
Conditioning
20 cal row
20 power cleans at 185
20 cal row
20 snatches at 125
20 cal row
10 power cleans at 205
20 cal row
10 snatches at 145
Accessory
3 Rounds
10 close grip pushups
10 chinups
15 db skull crushers
15 hammer curls
15 parralel weighted ghd's
50 ft single single oh carry
Posted on 9/17/22 at 11:36 am to Mingo Was His NameO
Squat (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 135 lbs × 5 [Warm-up]
Set 3: 155 lbs × 5 [Warm-up]
Set 4: 185 lbs × 1 [Warm-up]
Set 5: 210 lbs × 4
Set 6: 210 lbs × 4
Set 7: 210 lbs × 4
Set 8: 210 lbs × 4
Set 9: 210 lbs × 4
Bent Over Row (Barbell)
Set 1: 120 lbs × 10
Set 2: 120 lbs × 10
Set 3: 120 lbs × 10
Bench Press (Barbell)
Set 1: 165 lbs × 3
Set 2: 165 lbs × 3
Set 3: 165 lbs × 3
Set 4: 165 lbs × 3
Set 5: 165 lbs × 3
Skullcrusher (Dumbbell)
Set 1: 15 lbs × 10
Set 2: 15 lbs × 10
Set 3: 15 lbs × 15
Set 4: 15 lbs × 20
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 135 lbs × 5 [Warm-up]
Set 3: 155 lbs × 5 [Warm-up]
Set 4: 185 lbs × 1 [Warm-up]
Set 5: 210 lbs × 4
Set 6: 210 lbs × 4
Set 7: 210 lbs × 4
Set 8: 210 lbs × 4
Set 9: 210 lbs × 4
Bent Over Row (Barbell)
Set 1: 120 lbs × 10
Set 2: 120 lbs × 10
Set 3: 120 lbs × 10
Bench Press (Barbell)
Set 1: 165 lbs × 3
Set 2: 165 lbs × 3
Set 3: 165 lbs × 3
Set 4: 165 lbs × 3
Set 5: 165 lbs × 3
Skullcrusher (Dumbbell)
Set 1: 15 lbs × 10
Set 2: 15 lbs × 10
Set 3: 15 lbs × 15
Set 4: 15 lbs × 20
Posted on 9/17/22 at 9:26 pm to JamesLang
Hello brothers. I started this thread. I might get banned for being an alter but I’m happy to see how far this thread has come.
I just restarted Greyskull after gaining 60 lbs over the last 3 years.
I’m a big fat frick. And I know what I need to do.
I knew the DOMS was coming and I’m just getting over it. I’m ready to train back to the pre Covid condition.
I don’t blame Covid. I had a number of events that led to depression and no motivation.
I know how to do everything right. I’m just starting to do it again.
It was hard walking into the real weight room as a big fat frick. But I did it.
I just restarted Greyskull after gaining 60 lbs over the last 3 years.
I’m a big fat frick. And I know what I need to do.
I knew the DOMS was coming and I’m just getting over it. I’m ready to train back to the pre Covid condition.
I don’t blame Covid. I had a number of events that led to depression and no motivation.
I know how to do everything right. I’m just starting to do it again.
It was hard walking into the real weight room as a big fat frick. But I did it.
Posted on 9/18/22 at 12:58 pm to Irregardless
Welcome back. Lets get after it 
Deadlift (Barbell)
Set 1: 135 lbs × 5 [Warm-up]
Set 2: 185 lbs × 5 [Warm-up]
Set 3: 225 lbs × 2 [Warm-up]
Set 4: 250 lbs × 1 [Warm-up]
Set 5: 275 lbs × 1 [Warm-up]
Set 6: 290 lbs × 3
Set 7: 290 lbs × 3
Set 8: 290 lbs × 3
Chin Up
Set 1: (+15 lbs) × 3
Set 2: (+15 lbs) × 3
Set 3: (+15 lbs) × 3
Set 4: (+15 lbs) × 3
Overhead Press (Barbell)
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
Hammer Curl (Dumbbell)
Set 1: 25 lbs × 10
Set 2: 25 lbs × 10
Set 3: 25 lbs × 10
Rear Delt Flyes
Set 1: 10 lbs × 20
Set 2: 10 lbs × 20
Set 3: 10 lbs × 20
Deadlift (Barbell)
Set 1: 135 lbs × 5 [Warm-up]
Set 2: 185 lbs × 5 [Warm-up]
Set 3: 225 lbs × 2 [Warm-up]
Set 4: 250 lbs × 1 [Warm-up]
Set 5: 275 lbs × 1 [Warm-up]
Set 6: 290 lbs × 3
Set 7: 290 lbs × 3
Set 8: 290 lbs × 3
Chin Up
Set 1: (+15 lbs) × 3
Set 2: (+15 lbs) × 3
Set 3: (+15 lbs) × 3
Set 4: (+15 lbs) × 3
Overhead Press (Barbell)
Set 1: 95 lbs × 10
Set 2: 95 lbs × 10
Set 3: 95 lbs × 10
Hammer Curl (Dumbbell)
Set 1: 25 lbs × 10
Set 2: 25 lbs × 10
Set 3: 25 lbs × 10
Rear Delt Flyes
Set 1: 10 lbs × 20
Set 2: 10 lbs × 20
Set 3: 10 lbs × 20
Posted on 9/18/22 at 1:26 pm to Yeti_Chaser
Can't improve if you aren't getting at it, irregardless so good job
Bench 177.5x5,5,6. Getting close to topping out and a reset.
Squat 160x5,5,6. Yates, curls, hip thrust add ins.
Bench 177.5x5,5,6. Getting close to topping out and a reset.
Squat 160x5,5,6. Yates, curls, hip thrust add ins.
Posted on 9/18/22 at 10:23 pm to lofty
I’m doing Yates every session because I’m a very long way from doing pulls or chins again.
Posted on 9/19/22 at 11:48 am to Irregardless
Today's lifts:
Squat: 290 x 6 x 2*
Bench: 190 x 5 x 5
Power clean: 85 x 5 x 3
Chin-ups: 7 x 1
Picked up 31 pounds with 2-inch pinch grip block. I need some chalk, I guess. The thing was slipping out of my hand today but I was able to pick up 36 pounds last week.
*Starting 6-Week Russian Squat Program
Squat: 290 x 6 x 2*
Bench: 190 x 5 x 5
Power clean: 85 x 5 x 3
Chin-ups: 7 x 1
Picked up 31 pounds with 2-inch pinch grip block. I need some chalk, I guess. The thing was slipping out of my hand today but I was able to pick up 36 pounds last week.
*Starting 6-Week Russian Squat Program
Posted on 9/19/22 at 11:50 am to Irregardless
quote:
I’m a big fat frick
Posted on 9/19/22 at 12:52 pm to G The Tiger Fan
Tried my hand at the Navy Seal fitness screen (minus the swim) that was discussed on the OT before work this morning.
171 lbs.
Push ups: 65 in 2 minutes
Curl ups: 64 in 2 minutes
Pull ups: 33 in 2 minutes
1.5 mile run: 10:40.
I gave up easy on the push ups and the curl ups. The run was tough, I didn't pace myself right and really had to push over the last half mile to try and make it in time. I recently ran 2 miles in ~14 minutes so I know I can do it if I pay attention to my pace. I'd like to try it with the swim since I'd be pretty much gassed after that.
171 lbs.
Push ups: 65 in 2 minutes
Curl ups: 64 in 2 minutes
Pull ups: 33 in 2 minutes
1.5 mile run: 10:40.
I gave up easy on the push ups and the curl ups. The run was tough, I didn't pace myself right and really had to push over the last half mile to try and make it in time. I recently ran 2 miles in ~14 minutes so I know I can do it if I pay attention to my pace. I'd like to try it with the swim since I'd be pretty much gassed after that.
This post was edited on 9/19/22 at 12:53 pm
Posted on 9/19/22 at 12:58 pm to Irregardless
Did you break into the 1000lbs club, that was one of your goals?
I have really been in a frick around workout mode through August and September. Have not done legs in 2 months, outside of cardio
.
Bench
5 @ 95
5 @ 125
3 @ 185
3 @ 185
3 @ 195
15 @ 225
10 @ 195
6 @ 185
OHP (BBB)
5 sets 10 x 80
Accessory
Dips,Curls,Tripcep,flys
I have really been in a frick around workout mode through August and September. Have not done legs in 2 months, outside of cardio
. Bench
5 @ 95
5 @ 125
3 @ 185
3 @ 185
3 @ 195
15 @ 225
10 @ 195
6 @ 185
OHP (BBB)
5 sets 10 x 80
Accessory
Dips,Curls,Tripcep,flys
Posted on 9/19/22 at 2:08 pm to DarthRebel
Been awhile.
Saturday: chest+ day
incline chest press (machine)
255x9 x6, 235x8, 205x9
fly machine
245x 10, 240x10, 8 220x9
Underhanded cable raise (unilateral)
110x11, 9, 100x9, x8
plus tricep, shrugs, and face pull work
sunday leg: been plateauing on sqauts again but last 2 weeks been busting some PRs
squats:
305x10 315x7, x5, 275x7
Unilateral standing leg curl
85x8x2. 75x8x2
seated calf raise
180x11, 200x10x3
leg sled/press
800x10, 9, 8
weighted hyperextensions
85x8x3
Saturday: chest+ day
incline chest press (machine)
255x9 x6, 235x8, 205x9
fly machine
245x 10, 240x10, 8 220x9
Underhanded cable raise (unilateral)
110x11, 9, 100x9, x8
plus tricep, shrugs, and face pull work
sunday leg: been plateauing on sqauts again but last 2 weeks been busting some PRs
squats:
305x10 315x7, x5, 275x7
Unilateral standing leg curl
85x8x2. 75x8x2
seated calf raise
180x11, 200x10x3
leg sled/press
800x10, 9, 8
weighted hyperextensions
85x8x3
Posted on 9/19/22 at 6:53 pm to caro81
Squats: 260x5, 290x3, and 315x1
Bench: 205 3x2 and 195 3x5
Close Grip BP: 150 3x8
Short-ish workout tonight. I was supposed to max squat, but my left quad felt off during warmups. Might try again on Thursday.
Bench: 205 3x2 and 195 3x5
Close Grip BP: 150 3x8
Short-ish workout tonight. I was supposed to max squat, but my left quad felt off during warmups. Might try again on Thursday.
Posted on 9/20/22 at 7:02 pm to Bonkers119
Bench 180x5,5,6, dl 145x8, close grip bench, dB row and glute work accessory
Posted on 9/20/22 at 7:37 pm to lofty
Tonight
Push Press: 165x1 and 135 3x6, and 155x1 strict press
RDLs: 245 3x8
Pause Bench: Up to 210x2
Push Press: 165x1 and 135 3x6, and 155x1 strict press
RDLs: 245 3x8
Pause Bench: Up to 210x2
Posted on 9/20/22 at 8:03 pm to Bonkers119
Working this week to set maxes for squatober, then just warmup sets next week to deload. Could have hit 7 and maybe 8 on bench, but didn’t want to risk it.
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 8 [Warm-up]
Set 4: 155 lb × 8
Set 5: 160 lb × 6 [PR]
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 [NOT A PR]
Workout Notes: W3D1
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 8 [Warm-up]
Set 4: 155 lb × 8
Set 5: 160 lb × 6 [PR]
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 [NOT A PR]
Workout Notes: W3D1
Posted on 9/20/22 at 8:12 pm to FieldEngineer
Bench Press (Barbell)
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 95 lbs × 8 [Warm-up]
Set 3: 135 lbs × 5 [Warm-up]
Set 4: 155 lbs × 3 [Warm-up]
Set 5: 175 lbs × 1 [Warm-up]
Set 6: 190 lbs × 1 [Warm-up]
Set 7: 202.5 lbs × 3
Bent Over One Arm Row (Dumbbell)
Set 1: 50 lbs × 5
Set 2: 50 lbs × 5
Set 3: 50 lbs × 5
Set 4: 50 lbs × 5
Triceps Pushdown (Cable - Straight Bar)
Set 1: 40 lbs × 25
Set 2: 40 lbs × 25
Set 3: 40 lbs × 25
Set 4: 40 lbs × 25
Set 1: 45 lbs × 10 [Warm-up]
Set 2: 95 lbs × 8 [Warm-up]
Set 3: 135 lbs × 5 [Warm-up]
Set 4: 155 lbs × 3 [Warm-up]
Set 5: 175 lbs × 1 [Warm-up]
Set 6: 190 lbs × 1 [Warm-up]
Set 7: 202.5 lbs × 3
Bent Over One Arm Row (Dumbbell)
Set 1: 50 lbs × 5
Set 2: 50 lbs × 5
Set 3: 50 lbs × 5
Set 4: 50 lbs × 5
Triceps Pushdown (Cable - Straight Bar)
Set 1: 40 lbs × 25
Set 2: 40 lbs × 25
Set 3: 40 lbs × 25
Set 4: 40 lbs × 25
Posted on 9/20/22 at 11:24 pm to Yeti_Chaser
Finally got my Rogue RML-3W installed in my garage. Right in time for Squatober!
Warmup
Step ups 16" box 2 x 10
Body weight lunges 2 x6
Back squats
2 x 8 95lbs
1 x 8 115lbs
Workout
Back squats
1 x 10 135lbs
1 x 10 155lbs
1 x 10 175lbs
1 x 8 185lbs
1 x 6 205lbs
DB RDL
1 x 10 30lb DBs
1 x 10 40lb DBs
1 x 10 50lb DBs
DB Leg curl
1 x 10 30lb DB
1 x 10 40lb DB
2 x 10 50lb DB
I bet my neck and upper back is more sore than my legs will be.
Warmup
Step ups 16" box 2 x 10
Body weight lunges 2 x6
Back squats
2 x 8 95lbs
1 x 8 115lbs
Workout
Back squats
1 x 10 135lbs
1 x 10 155lbs
1 x 10 175lbs
1 x 8 185lbs
1 x 6 205lbs
DB RDL
1 x 10 30lb DBs
1 x 10 40lb DBs
1 x 10 50lb DBs
DB Leg curl
1 x 10 30lb DB
1 x 10 40lb DB
2 x 10 50lb DB
I bet my neck and upper back is more sore than my legs will be.
Posted on 9/21/22 at 5:39 pm to Maytheporkbewithyou
Today's lifts:
Squat: 290 x 6 x 3
Standing OHP: 140 x 5 x 5
Deadlift: 385 x 1 x 4 (couldn't get the 5th rep up)
Squat: 290 x 6 x 3
Standing OHP: 140 x 5 x 5
Deadlift: 385 x 1 x 4 (couldn't get the 5th rep up)
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