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Started By
Message
re: Daily Strength Check-In
Posted on 3/28/24 at 9:35 am to HVAU
Posted on 3/28/24 at 9:35 am to HVAU
Last night:
1.25 mile run on track
5 sets of farmers carry with 60 lb KB. 30 second plank in between sets
Seated DB shoulder press 2x8x25, 2x8x30
Machine leg curls 4x?x8
Shoulder shrugs 2x65x8, 2x70x8
AB crunch machine 4x?x15
Solid 20-30 minute stretch session for my hamstring, back, shoulder.
Crazy I did a shoulder workout and my shoulder didn't bother me much at all, even on the shoulder press, though I didn't lift heavy. But I get home and it immediately starts hurting bad. Looked it up and numerous websites said heavy shrugs are really bad on a bad rotator cuff. So the shrugs and farmers carry did me in. Could barely sleep last night it was so uncomfortable.
1.25 mile run on track
5 sets of farmers carry with 60 lb KB. 30 second plank in between sets
Seated DB shoulder press 2x8x25, 2x8x30
Machine leg curls 4x?x8
Shoulder shrugs 2x65x8, 2x70x8
AB crunch machine 4x?x15
Solid 20-30 minute stretch session for my hamstring, back, shoulder.
Crazy I did a shoulder workout and my shoulder didn't bother me much at all, even on the shoulder press, though I didn't lift heavy. But I get home and it immediately starts hurting bad. Looked it up and numerous websites said heavy shrugs are really bad on a bad rotator cuff. So the shrugs and farmers carry did me in. Could barely sleep last night it was so uncomfortable.
1
Posted on 3/28/24 at 2:10 pm to iwyLSUiwy
W10 D3:
DL 1x5x285, 1x340
OHP 5x3x125, 1x7x125
DB pullover 2x10x75, 85
Face pulls 2x10x140, 150
HS Rows 2x10x180, 200
CG Lat pulls 2x10x130, 150
DL 1x5x285, 1x340
OHP 5x3x125, 1x7x125
DB pullover 2x10x75, 85
Face pulls 2x10x140, 150
HS Rows 2x10x180, 200
CG Lat pulls 2x10x130, 150
Posted on 3/30/24 at 12:05 pm to HVAU
W10 D4:
Bench 3x225, 3x245, 265x1
Squat 3x10x195, 5x225, 3x255, 1x295, 1x305
Preacher curls 2x10x85, 105
Tricep ext 2x10x85, 95
AB curls 2x10x75, 12x75
BW dips 2x9
Bench 3x225, 3x245, 265x1
Squat 3x10x195, 5x225, 3x255, 1x295, 1x305
Preacher curls 2x10x85, 105
Tricep ext 2x10x85, 95
AB curls 2x10x75, 12x75
BW dips 2x9
Posted on 4/1/24 at 10:45 am to HVAU
Rippler W11 D1:
This is a preparation week for maxing on week 12. One T1 lift each day.
OHP 3x4x130, 1x6x130, 1x165, 1x170
With 5 minutes on treadmill, warmups, and 2 minute rest breaks done in about 30 minutes.
This is a preparation week for maxing on week 12. One T1 lift each day.
OHP 3x4x130, 1x6x130, 1x165, 1x170
With 5 minutes on treadmill, warmups, and 2 minute rest breaks done in about 30 minutes.
Posted on 4/2/24 at 11:12 am to HVAU
W11 D2:
Squat 4x4x285, 1x310
I didn’t sleep well last night, and the warmups and working sets felt like shite. Weirdly enough the single at 95% off my previous 1rm felt easy.
Squat 4x4x285, 1x310
I didn’t sleep well last night, and the warmups and working sets felt like shite. Weirdly enough the single at 95% off my previous 1rm felt easy.
Posted on 4/5/24 at 11:19 am to HVAU
Going to see a Dr about my shoulder 
I'm losing sleep every night over the pain now so I need to have it looked at. So I haven't lifted much.
Monday: Ran 1.5 miles
Thursday: Crossfit style workout.
Ran 1.5 miles
5x 15 air squats, 10 pushups, and 5 pull ups circuit
Tried to lift a little too.
DB bench 4x6x50
Machine press, Started with an 8 rep max, then went down in weight one notch and max repped, went down again, all the way down.
I'm feeling it today
I'm losing sleep every night over the pain now so I need to have it looked at. So I haven't lifted much. Monday: Ran 1.5 miles
Thursday: Crossfit style workout.
Ran 1.5 miles
5x 15 air squats, 10 pushups, and 5 pull ups circuit
Tried to lift a little too.
DB bench 4x6x50
Machine press, Started with an 8 rep max, then went down in weight one notch and max repped, went down again, all the way down.
I'm feeling it today
Posted on 4/5/24 at 2:13 pm to iwyLSUiwy
W11 D3/4:
Had to skip yesterday because of gigs, so I’m doubling the lifts today. Got in late and slept very little, but that’s the way it goes.
Bench: 4x4x220, 1x245, 1x260
DL: 4x4x265, 1x315
Added in a bit of arms because I’m missing it.
Preacher curls: 3x10x75, 85, 95
Had to skip yesterday because of gigs, so I’m doubling the lifts today. Got in late and slept very little, but that’s the way it goes.
Bench: 4x4x220, 1x245, 1x260
DL: 4x4x265, 1x315
Added in a bit of arms because I’m missing it.
Preacher curls: 3x10x75, 85, 95
Posted on 4/8/24 at 12:06 pm to HVAU
W12 D1:
It’s max week and it didn’t start great.
OHP: warmup then 160x1, 180x1 failed, attempted again and failed, dropped to 175 (previous max) and failed.
Leg Ext: 10x120, 140, 160
Lat pulldowns: 10x130, 150, 170
Rear delt raises: 3x10x20s
CG lat pulldowns: 10x130, 150, 160
Really bummed about the OHP failure. I have been inadvertently losing weight for the last couple of weeks because of my work schedule. Guess I’ll reset and do it next time.
Hoping it doesn’t affect my other max days.
It’s max week and it didn’t start great.
OHP: warmup then 160x1, 180x1 failed, attempted again and failed, dropped to 175 (previous max) and failed.
Leg Ext: 10x120, 140, 160
Lat pulldowns: 10x130, 150, 170
Rear delt raises: 3x10x20s
CG lat pulldowns: 10x130, 150, 160
Really bummed about the OHP failure. I have been inadvertently losing weight for the last couple of weeks because of my work schedule. Guess I’ll reset and do it next time.
Hoping it doesn’t affect my other max days.
Posted on 4/8/24 at 2:13 pm to HVAU
Don’t get too down on yourself. OHP is really affected by weight loss, sleep, and stress.
Posted on 4/8/24 at 3:35 pm to bamaguy17
I know that’s probably what’s affecting me. This whole month has been slammed with work, and my sleep has been mediocre at best. The weight loss has been caused by the same. I’m pretty much always eating on the run, that is to say, not enough.
Appreciate your input.
Appreciate your input.
Posted on 4/9/24 at 12:43 pm to HVAU
W12 D2:
Squat warmup turn 275x1, 295x1, 315x1, 330x1 (New 1RM), attempted 335 but I got a shifted forward and bailed to the safety bars. I’m going to take the 5 lb increase as a win.
I decided to do my T2 and T3s. I think last week’s one lift per day prep doesn’t work for me.
Bench: 135x5, 185x5, 225x5, 245x3
Rope tris: 3x10x80, 90, 100
Rope bis: 3x10x80, 90, 100
BW dips: 3x8
AB curls: 3x10x75
Squat warmup turn 275x1, 295x1, 315x1, 330x1 (New 1RM), attempted 335 but I got a shifted forward and bailed to the safety bars. I’m going to take the 5 lb increase as a win.
I decided to do my T2 and T3s. I think last week’s one lift per day prep doesn’t work for me.
Bench: 135x5, 185x5, 225x5, 245x3
Rope tris: 3x10x80, 90, 100
Rope bis: 3x10x80, 90, 100
BW dips: 3x8
AB curls: 3x10x75
This post was edited on 4/9/24 at 12:47 pm
Posted on 4/9/24 at 12:54 pm to HVAU
Ehh, PR is PR, or a new 1RM is a new 1RM if that's the case.
Posted on 4/9/24 at 9:52 pm to DrDenim
Was able to work up to 180 on press tonight for a double. Not sure if that is all time PR or not but close but if I can lose 3 more lbs and hold that, will be first time I have hit that below 190. Goal is to hit a 200 strict press in December. Would be fricking huge for me.
Pretty pumped up right now especially cause my training has been very inconsistent last 6 weeks with the golfers elbow and all the rehab been having to do
Pretty pumped up right now especially cause my training has been very inconsistent last 6 weeks with the golfers elbow and all the rehab been having to do
Posted on 4/9/24 at 10:17 pm to lsu777
Well way to go man, yer closing in on something big. I have trouble progressing on press unless I'm really consistent because I lose strength pretty fast with that lift, compared to others. Does your elbow bother you during pressing movements? Mine never did, which was always the first question people asked me about it. I guess I must have a unique instance of golfer's elbow, pressing didn't do anything do it, just my old squat hand grip setup.
Posted on 4/9/24 at 10:27 pm to DrDenim
Pressing, squating and trap bar deads do not hurt
Really only pulling exercises hurt other than face pulls
I have done a shite ton of rehab on it and it’s much better but if it’s not gone next month, gonna have to suck it up and run bpc157 and tb500
And yea pressing 2x per week minimum is what I have to do to keep progressing
Really only pulling exercises hurt other than face pulls
I have done a shite ton of rehab on it and it’s much better but if it’s not gone next month, gonna have to suck it up and run bpc157 and tb500
And yea pressing 2x per week minimum is what I have to do to keep progressing
Posted on 4/10/24 at 8:20 am to lsu777
I'm still lifting. I've been dealing with shoulder and glute issues for the last year or so. My numbers have dipped, but I'm climbing back up.
I've been balancing running and lifting too. I did the Crescent City Classic last weekend.
Last night:
Squats 290x3
Sumo Deadlifts up to 255x7
I've been balancing running and lifting too. I did the Crescent City Classic last weekend.
Last night:
Squats 290x3
Sumo Deadlifts up to 255x7
This post was edited on 4/10/24 at 8:21 am
Posted on 4/10/24 at 8:28 am to lsu777
quote:
gonna have to suck it up and run bpc157 and tb500
What are those? I’ve got left arm tendinitis that doesn’t feel so nice on close grip curls and rope curls.
Posted on 4/10/24 at 9:13 am to HVAU
peptides
Posted on 4/10/24 at 9:26 am to HVAU
quote:
I’ve got left arm tendinitis that doesn’t feel so nice on close grip curls and rope curls.
Similar situation here. For me it's on the outside (tennis elbow). I found a video on Youtube from AskDoctorJo and incorporated some of her suggestions into my warmups. Initially I was also using a counterforce brace, but pain has gotten substantially better so I rarely use it anymore (still keep it in my bag for flareups).
Posted on 4/10/24 at 10:20 am to Tiger_n_Texas
I’ll check it out.
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