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re: Daily Strength Check-In
Posted on 10/2/18 at 9:20 pm to Bonkers119
Posted on 10/2/18 at 9:20 pm to Bonkers119
Volume lower. 4x5 belt squats in supersets with RDL triples up to 355. 2x10 split squats in giant sets with GHD and reverse hyper.
Then a core circuit of semiheavy yoke walks, suitcase farmers walk and trx pikes.
Then a core circuit of semiheavy yoke walks, suitcase farmers walk and trx pikes.
1
Posted on 10/3/18 at 9:47 pm to Rep520
Recovery day.
3 giant sets of feet elevated weighted pushups, rows, band dips and side laterals. Some neck work and bloodflow restriction biceps to finish.
3 giant sets of feet elevated weighted pushups, rows, band dips and side laterals. Some neck work and bloodflow restriction biceps to finish.
Posted on 10/4/18 at 9:57 pm to Rep520
I'm the only one still checking in, I guess.
Heavy squat triples to about tree fiddy. 3 giant sets of split squats and RDL or GHR and good morning.
Finished with core circuit of single arm waiters walks, TRX pikes, situps and calves.
Heavy squat triples to about tree fiddy. 3 giant sets of split squats and RDL or GHR and good morning.
Finished with core circuit of single arm waiters walks, TRX pikes, situps and calves.
Posted on 10/4/18 at 10:54 pm to Rep520
I had two waves of 321 deadlifts. Hit a rep pr.
Then had two circuits- 3 rounds each
1st-
Kroc rows
Ghd
2nd-
Kb sldl
Sandbag cleans
Interval-1/2 tabata of 30lbs slam balls
Then had two circuits- 3 rounds each
1st-
Kroc rows
Ghd
2nd-
Kb sldl
Sandbag cleans
Interval-1/2 tabata of 30lbs slam balls
Posted on 10/5/18 at 11:04 am to Rep520
Went during lunch yesterday at work. Motivation hit me and I have been lazy lately so I didn't want to waste it.
Bench Press- 205 x 5
Inc Bench- 185 x 5
BB Row- 135 3 x 10
Finished with Triceps and Abs
Bench Press- 205 x 5
Inc Bench- 185 x 5
BB Row- 135 3 x 10
Finished with Triceps and Abs
Posted on 10/5/18 at 7:20 pm to thedentist45
Power cleans EMOM x 8 - 145
Bench 227.5 x 6, x 8
Bench 135.7 10 x 5
Superset: kroc rows 55 10 x 10
Curls 3 x 10
Deads 410 x 5
Block Pulls 370 2 x 5
Deficits 290 2 x 5
Need to start doing conditioning again. I’ve been having a hard time waking up in the a.m.
Bench 227.5 x 6, x 8
Bench 135.7 10 x 5
Superset: kroc rows 55 10 x 10
Curls 3 x 10
Deads 410 x 5
Block Pulls 370 2 x 5
Deficits 290 2 x 5
Need to start doing conditioning again. I’ve been having a hard time waking up in the a.m.
This post was edited on 10/5/18 at 7:21 pm
Posted on 10/5/18 at 9:55 pm to DeafJam73
Heavy bench doubles to 255. Then, a homage to lsu777's love of rings, feet suspended in TRX weighted pushups in 3 giant sets with rows, weighted dips, side laterals and shrugs.
Finished with a superset of KB push press and grip work, then bloodflow restriction biceps.
Think I might be getting sick, but being clean and smooth with 255 on bench is pretty good for me.
Finished with a superset of KB push press and grip work, then bloodflow restriction biceps.
Think I might be getting sick, but being clean and smooth with 255 on bench is pretty good for me.
Posted on 10/5/18 at 10:57 pm to Rep520
How did you like suspension pushups?
I skipped today, dog tired.
I skipped today, dog tired.
Posted on 10/5/18 at 11:10 pm to lsu777
Lit up my core. My stomach was all loose after. My feet were shaking on the last few reps.
I really have started to like pushup variations as assistance. The weight helps me scale them a bit. 255 felt better than it has before on flat bench. They've helped me work through my shoulder issue.
I really have started to like pushup variations as assistance. The weight helps me scale them a bit. 255 felt better than it has before on flat bench. They've helped me work through my shoulder issue.
Posted on 10/6/18 at 7:19 pm to Rep520
Started hitting big lifts again recently. I don’t know if anyone ever dealt with a lower body injury(broken hip) but not being able to put weight on a leg for 4 months was a bitch and is stuck in the back of my head. Since I got back in the gym in late 2017 I’ve only done upper body and light legs just to say I did legs.
Last week I started putting a few plates on the bar and doing squats and deadlifts again. Hit 315 for 4 the first day and was pumped. Today I decided to add a little more and hit 385 x 1.5(wobbly arse second rep) and got 405 on deadlift. I would’ve went for a second rep but it felt like my hip was screaming so I quit. Gonna get back up there though.
Overhead cable tricep extensions(ez bar attachment) 120,140,160,200x10
Alternating dumbbell curls 40,45,50,60 x8
Single arm cable tricep push downs 70,80x10 90,100x8
Single arm cable bicep curls 50,60,70,80x10
Vbar cable push downs 150,160,180,200x8
Rope cable curls 100,120,140,160x8 200x4
Overhead dumbell tricep extension 70,80,90x10 100x8
Preacher curls with a heavy band hooked under the seat (someone put it there)
4 sets til failure. 75 3 of the sets for 8-9 reps. Last set was 7 and a piece. The band kicked my arse. Then that’s when I hit the squat rack and went to deadlift.
Last week I started putting a few plates on the bar and doing squats and deadlifts again. Hit 315 for 4 the first day and was pumped. Today I decided to add a little more and hit 385 x 1.5(wobbly arse second rep) and got 405 on deadlift. I would’ve went for a second rep but it felt like my hip was screaming so I quit. Gonna get back up there though.
Overhead cable tricep extensions(ez bar attachment) 120,140,160,200x10
Alternating dumbbell curls 40,45,50,60 x8
Single arm cable tricep push downs 70,80x10 90,100x8
Single arm cable bicep curls 50,60,70,80x10
Vbar cable push downs 150,160,180,200x8
Rope cable curls 100,120,140,160x8 200x4
Overhead dumbell tricep extension 70,80,90x10 100x8
Preacher curls with a heavy band hooked under the seat (someone put it there)
4 sets til failure. 75 3 of the sets for 8-9 reps. Last set was 7 and a piece. The band kicked my arse. Then that’s when I hit the squat rack and went to deadlift.
Posted on 10/7/18 at 10:17 pm to Rep520
Had squat 321 waves, circuit and interval for the lci program.
Hit 285x3 on top set
Kroc rows supersetted with ghd
Circuit of squats, push press, vhandle pulldown
Interval was on swing tabata
Hit 285x3 on top set
Kroc rows supersetted with ghd
Circuit of squats, push press, vhandle pulldown
Interval was on swing tabata
Posted on 10/8/18 at 1:25 pm to lsu777
Power cleans 145 EMOM x 8
Pause squats 295 1x6, 265 1x8
Bring sally down on me 65 (feel like a pussy)
OHP 120 1x6,1x8
OHP 70 10x5
Superset chinups 10 x whatever I could muster
Close grip bench 160 3x8
Felt good today. Squats were nice and strong but hard. Power cleans were fast and explosive.
Pause squats 295 1x6, 265 1x8
Bring sally down on me 65 (feel like a pussy)
OHP 120 1x6,1x8
OHP 70 10x5
Superset chinups 10 x whatever I could muster
Close grip bench 160 3x8
Felt good today. Squats were nice and strong but hard. Power cleans were fast and explosive.
Posted on 10/8/18 at 1:54 pm to DeafJam73
quote:
Bring sally down on me 65 (feel like a pussy)
Don't, that shite is hard and it's about progression. Remember we put this in to help you become comfortable in the hole, not to push some huge amount of weight. Is your back screaming during the last min or so on this?
quote:
OHP 70 10x5
How is progression going on this?
Posted on 10/8/18 at 3:47 pm to lsu777
My back actually feels stronger than ever. My squats and pulls have been feeling awesome. The pause squats are tough, but I get stronger every time. I’m progressing pretty well with the OHP and chinups super set. The pace is quick and I’m able to do more chinups by a lot.
Posted on 10/8/18 at 4:21 pm to DeafJam73
Volume upper. 3x5 bench at 80% in giant sets with band rows and shrugs and side laterals. Then 3 giant sets of weighted pushups (approx 100 lb added), rows, curls and banded, weighted dips.
Sledgehammer swings for 8 rounds, 15 sec on, 15 off. Then bloodflow restriction biceps.
Sledgehammer swings for 8 rounds, 15 sec on, 15 off. Then bloodflow restriction biceps.
Posted on 10/9/18 at 11:25 am to Rep520
Morning Workout:
Lat Pulldowns 3 x 10 @ 140 lbs
Low Cable Rows 3 x 10 @ 100 lbs
DB rows 3 x 10 @ 70lbs
DB Curls 15, 12, 10 25lbs, 30 lbs, 35 lbs
Preacher Curls 3 x 10 65Lbs
BB Curls Close Grip 10 12 15 @ 60lbs 50lbs 40lbs
Cable Curls 3 x AMRAP @ 35lbs
Lat Pulldowns 3 x 10 @ 140 lbs
Low Cable Rows 3 x 10 @ 100 lbs
DB rows 3 x 10 @ 70lbs
DB Curls 15, 12, 10 25lbs, 30 lbs, 35 lbs
Preacher Curls 3 x 10 65Lbs
BB Curls Close Grip 10 12 15 @ 60lbs 50lbs 40lbs
Cable Curls 3 x AMRAP @ 35lbs
Posted on 10/9/18 at 10:24 pm to thedentist45
Volume lower. 5x6 belt squats along with RDL's or GHR's. Finished with a core circuit of yoke walk, suitcase farmers carries and weighted bodysaws with the TRX.
Posted on 10/10/18 at 3:42 pm to Rep520
NSuns Week 1 Day 1
Bench TM 200
OHP TM 115
Cable Rows
Bicep Curls
Face Pulls
DB Pullover
Pull-ups
First day on the iron in like 2 weeks. Felt good. Volume for T2 was harder than I expected. Think conditioning needs improvement. Overall good to get back after it.
Bench TM 200
OHP TM 115
Cable Rows
Bicep Curls
Face Pulls
DB Pullover
Pull-ups
First day on the iron in like 2 weeks. Felt good. Volume for T2 was harder than I expected. Think conditioning needs improvement. Overall good to get back after it.
Posted on 10/10/18 at 7:30 pm to marchballer
BP 185 5x3
Squat 185 3x10
Incline Bench 140 3x5
Dips: weighted 3x10
I’ve been stuck at 185 on Bench for three weeks now so it felt great to knock out all 15 reps. Looking forward to 190 next week.
Squat 185 3x10
Incline Bench 140 3x5
Dips: weighted 3x10
I’ve been stuck at 185 on Bench for three weeks now so it felt great to knock out all 15 reps. Looking forward to 190 next week.
Posted on 10/10/18 at 7:47 pm to Bonkers119
congrats man. 185 was a long time sticking point for me too.
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