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Started By
Message
re: Daily Strength Check-In
Posted on 9/21/22 at 6:06 pm to FieldEngineer
Posted on 9/21/22 at 6:06 pm to FieldEngineer
quote:Congrats!
Set 5: 160 lb × 6 [PR]
1
Posted on 9/21/22 at 6:43 pm to G The Tiger Fan
Warmup
Flat bench 3 x 10 45lbs
Decline pushups 3 x 5
Pushups 3 x 5
Flat bench 1 x 10 95lbs
Workout
Flat bench
1 x 10 135lbs
2 x 10 185lbs
2 x 8 205lbs
2 x 4 225lbs
Incline bench
5 x 10 135lbs
Standing shoulder press
1 x 10 65lbs
1 x 10 85lbs
1 x 8 105lbs
1 x 7 105lbs
First time benching with a barbell in 6 or 7 years. Forgot how good it felt!
Flat bench 3 x 10 45lbs
Decline pushups 3 x 5
Pushups 3 x 5
Flat bench 1 x 10 95lbs
Workout
Flat bench
1 x 10 135lbs
2 x 10 185lbs
2 x 8 205lbs
2 x 4 225lbs
Incline bench
5 x 10 135lbs
Standing shoulder press
1 x 10 65lbs
1 x 10 85lbs
1 x 8 105lbs
1 x 7 105lbs
First time benching with a barbell in 6 or 7 years. Forgot how good it felt!
Posted on 9/22/22 at 7:53 pm to Maytheporkbewithyou
Tonight
Bench: 220x4 and 230x1
Incline BP: 135x8, 165x6, 185x3 and 200x1
High Pin Bench Press: Up to 250x1
Upper body tonight
Bench: 220x4 and 230x1
Incline BP: 135x8, 165x6, 185x3 and 200x1
High Pin Bench Press: Up to 250x1
Upper body tonight
Posted on 9/22/22 at 8:27 pm to Bonkers119
Overhead Press (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 85 lb × 6
Set 3: 90 lb × 4 [PR]
Deadlift (Barbell)
Set 1: 95 lb × 6 [Warm-up]
Set 2: 135 lb × 6 [Warm-up]
Set 3: 185 lb × 6 [Warm-up]
Set 4: 225 lb × 3 [Warm-up]
Set 5: 275 lb × 2
Set 6: 285 lb × 2
Set 7: 295 lb × 2 [NOT A PR]
Workout Notes: W3D2
Set 1: 45 lb × 6 [Warm-up]
Set 2: 85 lb × 6
Set 3: 90 lb × 4 [PR]
Deadlift (Barbell)
Set 1: 95 lb × 6 [Warm-up]
Set 2: 135 lb × 6 [Warm-up]
Set 3: 185 lb × 6 [Warm-up]
Set 4: 225 lb × 3 [Warm-up]
Set 5: 275 lb × 2
Set 6: 285 lb × 2
Set 7: 295 lb × 2 [NOT A PR]
Workout Notes: W3D2
Posted on 9/22/22 at 8:39 pm to FieldEngineer
quote:
Set 3: 90 lb × 4 [PR]
Hell yeah!
Posted on 9/22/22 at 8:50 pm to Maytheporkbewithyou
Thanks! It’s not much, but I know I’m holding back some so I don’t hurt anything before squatober. Current DL max is 330x5, but I haven’t pulled that much in over six months because of knee issues.
It’s not much, but I know I’m holding back some so I don’t hurt anything before squatober. Current DL max is 330x5, but I haven’t pulled that much in over six months because of knee issues.Posted on 9/22/22 at 9:25 pm to FieldEngineer
This has turned in to my favorite board on TD. So much good information, great support, and we're all getting stronger.
I hold back some because I'm about to turn 47 and the body doesn't recover as well as it used to. I usually like to workout 2 days in a row and then hit a rest day. Squatober has me a little worried with the Mon-Fri schedule.
I hold back some because I'm about to turn 47 and the body doesn't recover as well as it used to. I usually like to workout 2 days in a row and then hit a rest day. Squatober has me a little worried with the Mon-Fri schedule.
Posted on 9/22/22 at 9:48 pm to Maytheporkbewithyou
I’m in my 40s too. That isn’t what makes me hold back though. I hold back because I’m a new lifter and don’t want to tear any tendons.
Lsu777 says the volume is usually managed well in the PPSA programs.
Lsu777 says the volume is usually managed well in the PPSA programs.
This post was edited on 9/22/22 at 9:49 pm
Posted on 9/23/22 at 10:44 am to FieldEngineer
Back and biceps
Warmup
2 x 5 box step ups 15lb DBs
2 x 10 shoulder press 15lb DBs
2 x 10 single arm rows 15lb DBs
2 x 10 curls 15lb DBs
2 x 10 KB swing 25lbs
2 x 10 tricep extension 15lb DB
Workout
Compound set single arm rows and pullups
Rows 1 x 10 25lb KB
Pullups 1 x 5
Rows 1 x 10 40lb DB
Pullups 1 x 4
Rows 1 x 10 50lb DB
Pullups 1 x 3
Rows 1 x 10 50lb DB
Pullups 1 x 3
Batwings
1 x 10 5lb DBs
2 x 10 10lb DBs
Meadow Rows
1 x 10 45lbs
1 x 8 80lbs
2 x 4 95lbs
Deadlifts
1 x 10 135lbs
1 x 10 185lbs
1 x 10 225lbs
1 x 10 245lbs
Straight bar curl
1 x 10 65lbs
1 x 10 80lbs
1 x 7 95lbs
DB Incline curls
2 x 10 30lb DBs
1 x 6 40lb DBs
21's
Set 1 55lbs
Set 2 45lbs
Set 3 35lbs
Shrugs
1 x 15 40lb DBs
21's brought the burn!
Warmup
2 x 5 box step ups 15lb DBs
2 x 10 shoulder press 15lb DBs
2 x 10 single arm rows 15lb DBs
2 x 10 curls 15lb DBs
2 x 10 KB swing 25lbs
2 x 10 tricep extension 15lb DB
Workout
Compound set single arm rows and pullups
Rows 1 x 10 25lb KB
Pullups 1 x 5
Rows 1 x 10 40lb DB
Pullups 1 x 4
Rows 1 x 10 50lb DB
Pullups 1 x 3
Rows 1 x 10 50lb DB
Pullups 1 x 3
Batwings
1 x 10 5lb DBs
2 x 10 10lb DBs
Meadow Rows
1 x 10 45lbs
1 x 8 80lbs
2 x 4 95lbs
Deadlifts
1 x 10 135lbs
1 x 10 185lbs
1 x 10 225lbs
1 x 10 245lbs
Straight bar curl
1 x 10 65lbs
1 x 10 80lbs
1 x 7 95lbs
DB Incline curls
2 x 10 30lb DBs
1 x 6 40lb DBs
21's
Set 1 55lbs
Set 2 45lbs
Set 3 35lbs
Shrugs
1 x 15 40lb DBs
21's brought the burn!
Posted on 9/23/22 at 3:33 pm to Maytheporkbewithyou
Today's lifts:
Squat: 290 x 6 x 2
Standing OHP: 165 x 6 x 1
Bench: 210 x 1 x 5
Squat: 290 x 6 x 2
Standing OHP: 165 x 6 x 1
Bench: 210 x 1 x 5
Posted on 9/23/22 at 7:13 pm to G The Tiger Fan
Tonight
Deadlifts: 345 3x6
OHP: 120 3x6
Landmine Rows: 90x10, 115x8, and 135x6
Reverse Fly (dumbbell): 20 3x8
Deadlifts: 345 3x6
OHP: 120 3x6
Landmine Rows: 90x10, 115x8, and 135x6
Reverse Fly (dumbbell): 20 3x8
Posted on 9/24/22 at 3:48 pm to Bonkers119
Leg Day!
Warmup
Static stretching
BW lunges 2 x 5
Goblet squats
1 x 10 25lb kb, 1 x 10 40lb kb
Box jumps 16" 1 x 5, 18" 1 x 5
Workout
Back squats
1 x 10 135lbs
1 x 10 185lbs
1 x 10 225lbs
1 x 6 255lbs
1 x 5 275kbs
1 x 3 295lbs
1 x 2 315lbs (PR)
DB leg curls
1 x 15 30lb DB
1 x 10 40lb DB
3 x 12 50lb DB
Finding my way with the squats. I know I've never tried that weight before except on a Smith Machine at the gym I used to go to. It's not the same. Not even close. Time to go watch some football.
Warmup
Static stretching
BW lunges 2 x 5
Goblet squats
1 x 10 25lb kb, 1 x 10 40lb kb
Box jumps 16" 1 x 5, 18" 1 x 5
Workout
Back squats
1 x 10 135lbs
1 x 10 185lbs
1 x 10 225lbs
1 x 6 255lbs
1 x 5 275kbs
1 x 3 295lbs
1 x 2 315lbs (PR)
DB leg curls
1 x 15 30lb DB
1 x 10 40lb DB
3 x 12 50lb DB
Finding my way with the squats. I know I've never tried that weight before except on a Smith Machine at the gym I used to go to. It's not the same. Not even close. Time to go watch some football.
Posted on 9/24/22 at 4:40 pm to Maytheporkbewithyou
Been pushing weight a bit throughout this week. Trying to get an idea of my maxes
Bench 202.5x3
OH Press 117.5x6
Squat 280x3
Deadlift 330x1
Bench 202.5x3
OH Press 117.5x6
Squat 280x3
Deadlift 330x1
Posted on 9/25/22 at 11:52 am to Yeti_Chaser
Chest day...short workout
Warmup
pushups 3 x 10
Incline pushup 2 x 10
DB Flat bench 1 x 15 30lb DBs
Workout
Flat bench
1 x 10 135lbs
1 x 5 225lbs
1 x 6 225lbs
1 x 2 245lbs
1 x 6 225lbs
1 x 10 185lbs
DB Incline
1 x 15 40lb DBs
3 x 10 50lb DBs
Plan on coming back out tonight for some farmer carries, some heavy KB swings, and some low back extensions on a stability ball.
Warmup
pushups 3 x 10
Incline pushup 2 x 10
DB Flat bench 1 x 15 30lb DBs
Workout
Flat bench
1 x 10 135lbs
1 x 5 225lbs
1 x 6 225lbs
1 x 2 245lbs
1 x 6 225lbs
1 x 10 185lbs
DB Incline
1 x 15 40lb DBs
3 x 10 50lb DBs
Plan on coming back out tonight for some farmer carries, some heavy KB swings, and some low back extensions on a stability ball.
Posted on 9/25/22 at 8:59 pm to Maytheporkbewithyou
Bench 182.5x5,5,6,,squat 165x5,5,6, yates,curls,hip thrust, weighted chins as add ind
Posted on 9/26/22 at 11:12 am to lofty
weekend report
Saturday: chest+ day
incline chest press (machine)
255x10 7 235x7, 205x8
fly machine
235x 12, 230x9, 240x8 225x8
Underhanded cable raise (unilateral)
110x12, 10, 100x10
plus tricep, shrugs, and face pull work
sunday leg: i felt good this day and been wanting to push myself more on squats. i think ive been holding back going up on weight due to confidence. so hit new PRs!
squats:
315x9 335x6, 345x4 355x1 (i thought i was going to get 2 at 355, my legs said otherwise)
Unilateral standing leg curl
85x10 x7 75x8 x7
seated calf raise
200x13 x12 x11 x10 x10 x7
leg sled/press
730x15 800x9 x8 x8
weighted hyperextensions
85x8x3
its been about 3 months since ive taken any real time off from the gym. elbows and lower back are getting achy. time for a rest week. be back at it this coming weekend.
Saturday: chest+ day
incline chest press (machine)
255x10 7 235x7, 205x8
fly machine
235x 12, 230x9, 240x8 225x8
Underhanded cable raise (unilateral)
110x12, 10, 100x10
plus tricep, shrugs, and face pull work
sunday leg: i felt good this day and been wanting to push myself more on squats. i think ive been holding back going up on weight due to confidence. so hit new PRs!
squats:
315x9 335x6, 345x4 355x1 (i thought i was going to get 2 at 355, my legs said otherwise)
Unilateral standing leg curl
85x10 x7 75x8 x7
seated calf raise
200x13 x12 x11 x10 x10 x7
leg sled/press
730x15 800x9 x8 x8
weighted hyperextensions
85x8x3
its been about 3 months since ive taken any real time off from the gym. elbows and lower back are getting achy. time for a rest week. be back at it this coming weekend.
Posted on 9/26/22 at 2:12 pm to caro81
Today's lifts:
Squats: 290 x 6 x 4
Bench: 195 x 5 x 5
Deadlift: 385 x 1 x 5
Squats: 290 x 6 x 4
Bench: 195 x 5 x 5
Deadlift: 385 x 1 x 5
Posted on 9/26/22 at 7:26 pm to G The Tiger Fan
Tonight
Squats: 275 3x6
Bench: 185 5x5
Front Squats: 175 3x5
Larsen Press: 135x10, 165x8, 185x6, 205x3
Squats: 275 3x6
Bench: 185 5x5
Front Squats: 175 3x5
Larsen Press: 135x10, 165x8, 185x6, 205x3
Posted on 9/27/22 at 2:22 pm to JamesLang
Ohp 90x5,5,12. Squat 170x5,5,6
Accessories lat pulldown,farmer walk, rows and weighted pullups
Accessories lat pulldown,farmer walk, rows and weighted pullups
Posted on 9/27/22 at 7:51 pm to lofty
Tonight
Push Press: 140 3x6 (6,5,5)
RDLs: 255 3x8
Bench: 135x8, 150x6, 175 2x4, 205 2x3
Pull-ups: BW 3x10
Push Press: 140 3x6 (6,5,5)
RDLs: 255 3x8
Bench: 135x8, 150x6, 175 2x4, 205 2x3
Pull-ups: BW 3x10
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