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Started By
Message
re: Daily Strength Check-In
Posted on 11/28/23 at 12:33 pm to bamaguy17
Posted on 11/28/23 at 12:33 pm to bamaguy17
Today:
Squat 1x5 165, 1x3 215, 1x1 255, 265, 275, 285, 295, 305, 315, 325 (this last one was ugly with too much hinge at the hips as I was coming up)
Rope Curl 1x8 90, 1x8 100, 1x8 115
Rope Tricep 1x8 90, 1x8 100, 1x8 115
Fly Machine 1x8 140, 1x8 155, 1x8 170
Preacher Curl 1x8 85, 1x8 95, 1x8 105, 1x16 75
Squat 1x5 165, 1x3 215, 1x1 255, 265, 275, 285, 295, 305, 315, 325 (this last one was ugly with too much hinge at the hips as I was coming up)
Rope Curl 1x8 90, 1x8 100, 1x8 115
Rope Tricep 1x8 90, 1x8 100, 1x8 115
Fly Machine 1x8 140, 1x8 155, 1x8 170
Preacher Curl 1x8 85, 1x8 95, 1x8 105, 1x16 75
1
Posted on 11/30/23 at 6:43 pm to HVAU
Today:
DL 1x5 185, 1x3 245, 1x1 285, 315, 325, 335, 350, 355 (360 attempt I felt a pop in my left hamstring, so that was it. Too bad since the weight was moving well. frick me I guess)
DB Pullover 3x8 60, 65, 70
Face Pulls 3x8 115, 125, 140
HS Rows 3x8 160, 180, 200
Rear Delt Lateral Machine 3x8 70, 90, 110
Cable Lat Pullovers 3x8 50, 80, 110
Hopefully the hamstring pull doesn’t frick my leg drive on bench tomorrow. No more dl for me for a couple of weeks.
DL 1x5 185, 1x3 245, 1x1 285, 315, 325, 335, 350, 355 (360 attempt I felt a pop in my left hamstring, so that was it. Too bad since the weight was moving well. frick me I guess)
DB Pullover 3x8 60, 65, 70
Face Pulls 3x8 115, 125, 140
HS Rows 3x8 160, 180, 200
Rear Delt Lateral Machine 3x8 70, 90, 110
Cable Lat Pullovers 3x8 50, 80, 110
Hopefully the hamstring pull doesn’t frick my leg drive on bench tomorrow. No more dl for me for a couple of weeks.
This post was edited on 11/30/23 at 6:44 pm
Posted on 12/1/23 at 1:30 pm to HVAU
Today:
Bench 1x5 135, 1x3 175, 1x3 225, 1x1 245, 255, 265, 275 (failed 275 so I’m still sitting at 270 1rm from last week), 1x20 135
Preacher Curl 3x8 85, 95, 105
Overhead Tricep Extension 3x8 80, 90, 95
Arnold Press 3x8 40, 50, 60 ss with standing DB Curls 3x8 30, 35, 40
So that concludes a 12 week cycle of the Rippler (adjusted for my preferences). New tested 1rms across all compound lifts (squat 325, OHP 170, dl 355, bench 270). I may make another attempt at 275 on bench next week since my hamstring pull was probably limiting me physically and mentally.
I will definitely come back to this program after a cycle or two of something else. Probably some 4 week training blocks based on GZC with tweaks.
Bench 1x5 135, 1x3 175, 1x3 225, 1x1 245, 255, 265, 275 (failed 275 so I’m still sitting at 270 1rm from last week), 1x20 135
Preacher Curl 3x8 85, 95, 105
Overhead Tricep Extension 3x8 80, 90, 95
Arnold Press 3x8 40, 50, 60 ss with standing DB Curls 3x8 30, 35, 40
So that concludes a 12 week cycle of the Rippler (adjusted for my preferences). New tested 1rms across all compound lifts (squat 325, OHP 170, dl 355, bench 270). I may make another attempt at 275 on bench next week since my hamstring pull was probably limiting me physically and mentally.
I will definitely come back to this program after a cycle or two of something else. Probably some 4 week training blocks based on GZC with tweaks.
This post was edited on 12/1/23 at 1:48 pm
Posted on 12/4/23 at 7:05 am to HVAU
I am very happy today, strongest I’ve ever been. I herniated a disc 4 months ago and the recovery has been great. All of my maxes are back at highs and my squat has progressed well. It was always my weak point. It was previously 315 (about 9 or 10 months ago) and today I did that 10 times. Consistency has been key.
I am doing the LSUS program
I am doing the LSUS program
This post was edited on 12/4/23 at 7:06 am
Posted on 12/4/23 at 8:22 pm to JumpingTheShark
Today:
Starting a new program that’s broken up into shorter cycles.
Bench warmup then 1x3 230, 2x2 235, 3x1 245, 2x5 215, 2x4 215 (last sets were supposed to be 7x5 at 215, but the volume was stacking up-so I’m going to roll retool the percentage of 1rm I’m using).
Decline Bench 3x8 155, 160, 165
Preacher Curls 3x8 85, 95, 105
Rope Tricep Ext 3x8 80, 95, 110
Rope Curl 3x8 80, 95, 110
Starting a new program that’s broken up into shorter cycles.
Bench warmup then 1x3 230, 2x2 235, 3x1 245, 2x5 215, 2x4 215 (last sets were supposed to be 7x5 at 215, but the volume was stacking up-so I’m going to roll retool the percentage of 1rm I’m using).
Decline Bench 3x8 155, 160, 165
Preacher Curls 3x8 85, 95, 105
Rope Tricep Ext 3x8 80, 95, 110
Rope Curl 3x8 80, 95, 110
Posted on 12/5/23 at 12:14 pm to HVAU
Today:
Squat warmup then 1x3 185, 2x2 205, 3x1 225, 5x5 205 (stayed lighter today to see how the pulled hamstring would do)
Leg Ext 3x8 115, 125, 135
Calf Raises 3x8 90, 100, 110
Leg Press 3x8 385, 405, 425
Decline Abs 3x8
Squat warmup then 1x3 185, 2x2 205, 3x1 225, 5x5 205 (stayed lighter today to see how the pulled hamstring would do)
Leg Ext 3x8 115, 125, 135
Calf Raises 3x8 90, 100, 110
Leg Press 3x8 385, 405, 425
Decline Abs 3x8
Posted on 12/8/23 at 12:13 pm to HVAU
Yesterday:
Taking off from deadlifts this week to nurse the hamstring pull, so accessories.
Face pulls 3x8 120, 130, 140
Lat Pulldowns 3x8 120, 130, 140
HS Rows 3x8 180, 200, 220
DB Pullovers 3x8 65, 70, 75
Supinated Cable Rows 3x8 125, 140, 155
Hi Delt Cable Pulls 3x8 80, 95, 110
Side Delt Raises 3x8 10, 15, 20
Shrugs 3x8 135, 145, 155
Today:
Bench warmup then 1x3 230, 2x2 235, 3x1 245, 5x5 205
Preacher curls 3x8 85, 95, 105
DB OH Tricep Extension 3x8 75, 85, 95
Rope curl 3x8 85, 95, 105
Rope Tricep Extension 3x8 85, 95, 105
Arm Blaster EZ Curl 3x10 75
Arms feel really nice after this one.
Taking off from deadlifts this week to nurse the hamstring pull, so accessories.
Face pulls 3x8 120, 130, 140
Lat Pulldowns 3x8 120, 130, 140
HS Rows 3x8 180, 200, 220
DB Pullovers 3x8 65, 70, 75
Supinated Cable Rows 3x8 125, 140, 155
Hi Delt Cable Pulls 3x8 80, 95, 110
Side Delt Raises 3x8 10, 15, 20
Shrugs 3x8 135, 145, 155
Today:
Bench warmup then 1x3 230, 2x2 235, 3x1 245, 5x5 205
Preacher curls 3x8 85, 95, 105
DB OH Tricep Extension 3x8 75, 85, 95
Rope curl 3x8 85, 95, 105
Rope Tricep Extension 3x8 85, 95, 105
Arm Blaster EZ Curl 3x10 75
Arms feel really nice after this one.
Posted on 12/11/23 at 1:01 pm to HVAU
Today:
Bench warm up then 1x3 235, 2x2 245, 3x1 245
SSB 1x6 225, 1x2 245, 1x1 260, 275, 280
Decline Bench 3x9 155, 165, 175
Preacher Curls 3x9 85, 95, 105
Rope Tricep Extension 3x9 85, 95, 105
Rope Curls 3x9 85, 95, 105
Tricep burnout on ropes to finish
Bench warm up then 1x3 235, 2x2 245, 3x1 245
SSB 1x6 225, 1x2 245, 1x1 260, 275, 280
Decline Bench 3x9 155, 165, 175
Preacher Curls 3x9 85, 95, 105
Rope Tricep Extension 3x9 85, 95, 105
Rope Curls 3x9 85, 95, 105
Tricep burnout on ropes to finish
Posted on 12/12/23 at 9:01 am to HVAU
Members of the garage gym master race, any recs for a heater that won’t give me CO poisoning? Tired of freezing my nuts off.
Posted on 12/12/23 at 9:10 am to Dixie Normus
What’s your garage sq ft? You need about 30 btu per sq ft. So if you’re about 20’x20’ you’ll need around 12,000 btu. There a lot of the electric, ceiling mounted garage heaters that have a higher btu rating for about $200. and less.
Posted on 12/12/23 at 9:31 am to Dixie Normus
What square footage and how much ceiling height are we talking about?
ETA: HVAU beat me to it, but more than likely that is exactly what you're looking for. I use a ceramic space heater that is rated at 5120 btu's and is designed for usage in 150 sq/ft space, which sounds like it'd be useless in a 500sq/ft garage with a lot of overhead loft space, but I sit this thing on a table near where I'll sit between sets and update my training log and it definitely warms that immediate space where I'm sitting for a few minutes.
ETA: HVAU beat me to it, but more than likely that is exactly what you're looking for. I use a ceramic space heater that is rated at 5120 btu's and is designed for usage in 150 sq/ft space, which sounds like it'd be useless in a 500sq/ft garage with a lot of overhead loft space, but I sit this thing on a table near where I'll sit between sets and update my training log and it definitely warms that immediate space where I'm sitting for a few minutes.
This post was edited on 12/12/23 at 9:46 am
Posted on 12/12/23 at 1:53 pm to DrDenim
Today:
Squat warmup then 1x3 285, 2x2 295, 3x1 300, 5x3 260
Leg Ext 3x9 115, 125, 135
Seated Calf Raises 3x9 90, 100, 110
Leg Press 3x9 385, 405, 425
Decline Abs 3x9 increasing angle each set
Squat warmup then 1x3 285, 2x2 295, 3x1 300, 5x3 260
Leg Ext 3x9 115, 125, 135
Seated Calf Raises 3x9 90, 100, 110
Leg Press 3x9 385, 405, 425
Decline Abs 3x9 increasing angle each set
Posted on 12/14/23 at 1:40 pm to HVAU
Last workout before I’m out of town for a week:
Accessories
Face pulls 3x9 120, 130, 140
Lat Pulldown 3x9 120, 130, 140
HS Rows 180, 200, 220
DB Pullovers 65, 70, 75
Supinated Rows 125, 140, 155
Arm Blaster EZ Curls 3x10 75
Cable circuit for arms tris and bis
Accessories
Face pulls 3x9 120, 130, 140
Lat Pulldown 3x9 120, 130, 140
HS Rows 180, 200, 220
DB Pullovers 65, 70, 75
Supinated Rows 125, 140, 155
Arm Blaster EZ Curls 3x10 75
Cable circuit for arms tris and bis
Posted on 12/19/23 at 4:38 pm to HVAU
Do I have a terres major injury? Only hurts on OHP, halfway up, nose level. I can’t get any weight above that. I have essentially been doing half reps for a long while.
Posted on 12/19/23 at 10:28 pm to bamaguy17
Do you have problems with pulldowns or pullovers? Either way should probably see a physio.
Posted on 12/20/23 at 9:47 am to HVAU
quote:
Do you have problems with pulldowns or pullovers? Either way should probably see a physio.
No, just OHP with a barbell. Overhead press with dumbbells doesn't hurt at all. Its when I put my "head through the window". If that makes sense.
Posted on 12/21/23 at 10:30 am to bamaguy17
I would think you’d have issues with some other movements if was teres major, but I’m not a medical professional. If this is the only exercise you feel it on, you could just stick to the dbs. Still should probably get it looked at that for peace of mind.
Posted on 12/22/23 at 1:54 am to lsu777
(no message)
This post was edited on 12/22/23 at 1:57 am
Posted on 12/26/23 at 2:04 pm to Aussie111
Today:
First day back from holidays, and lucky me, had Covid that set in the Friday before last. Kept compound lift light.
Squats: warmup then 1x3 225, 2x2 245, 1x1 265, 2x1 275, 5x5 225
I didn’t think Covid had any impact on my lung capacity, but the squats were really winding me.
Seated Calf Raises 8x90, 8x100, 8x110
Leg Extension 8x115, 8x125, 8x135
Leg press was occupied so I hit some arms.
Preacher curls 8x85, 8x95, 8x105
Arm circuit (cable Tricep extensions, overhead cable Tricep extensions, cable bicep curls 2x15,15,15 at 65)
First day back from holidays, and lucky me, had Covid that set in the Friday before last. Kept compound lift light.
Squats: warmup then 1x3 225, 2x2 245, 1x1 265, 2x1 275, 5x5 225
I didn’t think Covid had any impact on my lung capacity, but the squats were really winding me.
Seated Calf Raises 8x90, 8x100, 8x110
Leg Extension 8x115, 8x125, 8x135
Leg press was occupied so I hit some arms.
Preacher curls 8x85, 8x95, 8x105
Arm circuit (cable Tricep extensions, overhead cable Tricep extensions, cable bicep curls 2x15,15,15 at 65)
Posted on 12/28/23 at 3:00 pm to HVAU
Today:
DL warmup then 5x255, 3x300, 2x2 310
First day back to DL after injury and the hamstring popped again, so back to rehab.
Face pulls 8x120, 8x130, 8x140
Lat pulldown 8x120, 8x130, 8x140
HS rows 8x180, 8x200, 8x220
DB Pullovers 8x65, 8x75, 8x85
Hi Delt pulls 8x80, 8x95, 8x110
Low lat pulls 3x8 80
Supinated cable rows 8x125, 8x140, 8x155
Added very light leg curls to test hamstring 3x8 50
DL warmup then 5x255, 3x300, 2x2 310
First day back to DL after injury and the hamstring popped again, so back to rehab.
Face pulls 8x120, 8x130, 8x140
Lat pulldown 8x120, 8x130, 8x140
HS rows 8x180, 8x200, 8x220
DB Pullovers 8x65, 8x75, 8x85
Hi Delt pulls 8x80, 8x95, 8x110
Low lat pulls 3x8 80
Supinated cable rows 8x125, 8x140, 8x155
Added very light leg curls to test hamstring 3x8 50
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