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re: Daily Strength Check-In
Posted on 10/10/18 at 9:06 pm to Bonkers119
Posted on 10/10/18 at 9:06 pm to Bonkers119
Props on the bench. Bench is my worst lift and getting it moving is hard, so I always respect milestones.
Recovery upper. 3 giant sets of weighted pushups, band rows, banded bench and side laterals. Some sledgehammers, shrugs and bloodflow restriction biceps to finish.
Recovery upper. 3 giant sets of weighted pushups, band rows, banded bench and side laterals. Some sledgehammers, shrugs and bloodflow restriction biceps to finish.
0
Posted on 10/10/18 at 11:02 pm to marchballer
I don't feel like doing shite today. So went in and hit one set of deadlift and went inside
Posted on 10/12/18 at 1:11 pm to lsu777
Power cleans 145 emom x 8
Deads 415 x 5
Block pulls 370 2 x 5
Deficits 290 2 x 5
Bench 230 x 6, x 8
Bench 140 10 x 5
Superset: kroc rows 55 10 x 10
EZ bar curls
It was fricking frigid in the gym this morning. Cool temps outside and AC blasting inside. I could hardly breath doing power cleans with that tempo.
Deads 415 x 5
Block pulls 370 2 x 5
Deficits 290 2 x 5
Bench 230 x 6, x 8
Bench 140 10 x 5
Superset: kroc rows 55 10 x 10
EZ bar curls
It was fricking frigid in the gym this morning. Cool temps outside and AC blasting inside. I could hardly breath doing power cleans with that tempo.
Posted on 10/12/18 at 2:29 pm to DeafJam73
Still rocking nSuns Week 1
Squats and Deadlift left me completely gassed yesterday.
OHP and Incline Bench today we’re fine. Every part of my body hurts. I’ve done zero cardio in the last 2 weeks.
Looking for a sweet beach body winter 2018 in 11 weeks so hope this all pays off. May try to do some sprints soon
Squats and Deadlift left me completely gassed yesterday.
OHP and Incline Bench today we’re fine. Every part of my body hurts. I’ve done zero cardio in the last 2 weeks.
Looking for a sweet beach body winter 2018 in 11 weeks so hope this all pays off. May try to do some sprints soon
Posted on 10/12/18 at 3:03 pm to marchballer
The first 2-4 weeks of nSuns is pretty rough until you get used to the volume. I also had never done Front Squats or Sumo Deadlifts before I started it. You'll get a hang of it, and see great improvements on your numbers.
Posted on 10/12/18 at 3:19 pm to lsu777
Trying to grab a quick session at a small gym near work. They only have two flat BB bench setups. It's oddly crowded today, and some arse clown is using one of them for curling, and he's supersetting somewhere else so taking forever. 95 lbs set up, with a damn rack of straight curl bars up to 110 lbs no more than 10 feet from him. shite grinds me.
Rant over, just wanted to vent.
Rant over, just wanted to vent.
Posted on 10/12/18 at 4:38 pm to Bonkers119
Yup that’s the plan. Just these 2-3 weeks until then are gonna be rough.
Posted on 10/12/18 at 10:23 pm to marchballer
Work beat me down, so I got lazy and skipped yesterday.
Did heavy work to compensate. Amrap squats with 345, then heavy benching. 255 amrap moved better than ever before.
2 supersets of split squats/good morning, then 2 of weighted, elevated pushups and rows. Finished with farmers walk, waiters walk and gorilla grip machine in a circuit.
Did heavy work to compensate. Amrap squats with 345, then heavy benching. 255 amrap moved better than ever before.
2 supersets of split squats/good morning, then 2 of weighted, elevated pushups and rows. Finished with farmers walk, waiters walk and gorilla grip machine in a circuit.
Posted on 10/15/18 at 8:39 am to Rep520
Power cleans 145 emom x 8
Pause squats 300 x 5, 270 x 8
Bring sally down 64 (getting better)
OHP 122.5 x 8, x 6
OHP 72.5 10 x 5
Superset OHP chins 10 sets
Close grip bench 162.5 3 x 8
Conditioning: GSLP 10 BW squats, 2 grinders - AMRAP in 10 mins
Not a bad Monday
Pause squats 300 x 5, 270 x 8
Bring sally down 64 (getting better)
OHP 122.5 x 8, x 6
OHP 72.5 10 x 5
Superset OHP chins 10 sets
Close grip bench 162.5 3 x 8
Conditioning: GSLP 10 BW squats, 2 grinders - AMRAP in 10 mins
Not a bad Monday
Posted on 10/15/18 at 11:20 am to DeafJam73
Bench 3x4 170 lbs. easy and smooth. Need more weight!
OHP
Pull ups
Cable Rows
Bicep curls
Triceps Pull downs
Incline DB Press
Overall excellent workout. Spent the weekend not taking good care of my body so I was happy to have a great workout this morning.
OHP
Pull ups
Cable Rows
Bicep curls
Triceps Pull downs
Incline DB Press
Overall excellent workout. Spent the weekend not taking good care of my body so I was happy to have a great workout this morning.
Posted on 10/15/18 at 7:48 pm to marchballer
I slacked towards the end of last week. Did Chest/Shoulders today.
BP 190 for 13/15 reps 5x3
OHP 100 3x8
Incline Dumbell Press 60 3x5
Z Press 75 3x10
BP 190 for 13/15 reps 5x3
OHP 100 3x8
Incline Dumbell Press 60 3x5
Z Press 75 3x10
Posted on 10/15/18 at 8:42 pm to DeafJam73
quote:
Conditioning: GSLP 10 BW squats, 2 grinders - AMRAP in 10 mins
This one is tough as shite.
I am continuing on the greyskull lci program but switching to a 3 day template using the traditional gslp layout.
Tonight is
Squats- 3/2/1 wave- 2 waves
Press- rest pause rpt style
Weighted chins
Circuit-5 rounds
Squats
Push press
V-handle pulldown
Iwt-
Goblet squats*10 plus 30 yard Sprint
Posted on 10/15/18 at 8:58 pm to lsu777
Headed to San Diego late in the week, so deloading and only going 2, maybe 3 days.
2 giant sets, bench x5 to 215, DB row, side laterals. 2 more giant sets, weighted, feet suspended pushups, rows, banded dips and more side laterals.
Finished with some cardio. 15 sec on, 15 off of sledgehammer swings and then bloodflow restriction biceps.
2 giant sets, bench x5 to 215, DB row, side laterals. 2 more giant sets, weighted, feet suspended pushups, rows, banded dips and more side laterals.
Finished with some cardio. 15 sec on, 15 off of sledgehammer swings and then bloodflow restriction biceps.
Posted on 10/15/18 at 10:10 pm to lsu777
quote:
This one is tough as shite.
Especially after already doing squats today. It was pretty brutal.
Posted on 10/16/18 at 1:43 pm to DeafJam73
NSuns Squat day.
Squats 240 x6
RDL
Leg Curls
Leg Raises
Seriously weights are going up quickly on Squats. Moving quickly and form feels good. Def could have gotten a few more reps in. Only con is this day left me exhausted again. Cut out 1 or 2 accessories as I adjust to volume.
Squats 240 x6
RDL
Leg Curls
Leg Raises
Seriously weights are going up quickly on Squats. Moving quickly and form feels good. Def could have gotten a few more reps in. Only con is this day left me exhausted again. Cut out 1 or 2 accessories as I adjust to volume.
Posted on 10/16/18 at 10:13 pm to marchballer
Deload legs. 2 giant sets of SSB squats x5 at 245 and RDL's x5 with 275. 2 more giant sets of split squats, good mornings and GHR's.
Farmers walk supersetted with waiter's walks to finish. Off to San Diego and maybe one workout while there.
Farmers walk supersetted with waiter's walks to finish. Off to San Diego and maybe one workout while there.
Posted on 10/17/18 at 7:26 pm to Rep520
Squats 225 5x3
BP 150 3x10
Lat Pulldowns 120 3x10
Cable Rows 130 3x10
BP 150 3x10
Lat Pulldowns 120 3x10
Cable Rows 130 3x10
Posted on 10/22/18 at 9:31 pm to Bonkers119
Back from vacation/deload.
Volume bench. 3x5 bench at 210 in giant sets with db row and side laterals. Another 3 giant sets of weighted pushups, rows, banded dips and curls.
Finished with sledgehammer work and bloodflow restriction biceps.
Volume bench. 3x5 bench at 210 in giant sets with db row and side laterals. Another 3 giant sets of weighted pushups, rows, banded dips and curls.
Finished with sledgehammer work and bloodflow restriction biceps.
Posted on 10/23/18 at 5:25 am to lsu777
Started most of my lifts at 135# when I felt my form was good enough to start going up in weight. Starting my 3rd week of the GSLP and loving it so far.
Bench: 175# 2x5, 1x9
DL: 225# 1x 8
OHP: 90# 10 (smith machine)
Squat: 185# 2x5, 1x10
Bench: 175# 2x5, 1x9
DL: 225# 1x 8
OHP: 90# 10 (smith machine)
Squat: 185# 2x5, 1x10
Posted on 10/23/18 at 7:42 am to KajunKouyon
I’ve been absent in this thread for a bit...not as much time to post nowadays, but here’s where I’m at:
GSLP
Flat BB Bench: 252.5x7
Squat: 285x6
GSLP
Flat BB Bench: 252.5x7
Squat: 285x6
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