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re: Daily Strength Check-In
Posted on 10/23/18 at 7:59 am to Dixie Normus
Posted on 10/23/18 at 7:59 am to Dixie Normus
Power cleans 150 emom x 8
Pause squats 300 x 6, 270 x 8
Bring slutty down 65 (
)
Ohp 125 x 6, x 8
Ohp 75 10 x 5
Superset v-bar lat pulls 110 10 x 10
Close grip bench 165
Conditioning: 10 BW squats, 2 grinders AMRAP 10 mins
Rough day. Weddings the last two weekends. Thank god for a bye week this Saturday. I need some Z’s.
Pause squats 300 x 6, 270 x 8
Bring slutty down 65 (
) Ohp 125 x 6, x 8
Ohp 75 10 x 5
Superset v-bar lat pulls 110 10 x 10
Close grip bench 165
Conditioning: 10 BW squats, 2 grinders AMRAP 10 mins
Rough day. Weddings the last two weekends. Thank god for a bye week this Saturday. I need some Z’s.
1
Posted on 10/23/18 at 1:23 pm to DeafJam73
Chest and side delt day... down to about 191.
Bench:
245x8
250x7
255x6
Incline DB pullovers:
85x8
90x8x2
DB Side Raise:
35x8x2
40x8
CG Upright Row:
80x10
90x10x2
This post was edited on 10/23/18 at 1:42 pm
Posted on 10/23/18 at 1:27 pm to LSUAlum2001
Looking solid brother. I’m down to 215. I’ve stalled here for a bit, but I’m refocusing and going hard again. No more weddings for a while and a bye-week are nice. I’m still trying to reduce my alcohol intake. It’s hard when you go to tailgate and everyone wants to make sure you’ve had plenty to drink. But, I do not drink at all on weekdays.
This post was edited on 10/23/18 at 1:28 pm
Posted on 10/23/18 at 10:08 pm to DeafJam73
Haven't squatted high bar in forever. Did triples to 300 in giant sets with GHR and banded KB swings. Did two backoff sets of paused squats at 275x2 in a superset with GHD deadlifts.
Strongman circuit of farmers walks and yoke walk, then trx mountain climbers, suitcase carry and gorilla grip to finish.
Strongman circuit of farmers walks and yoke walk, then trx mountain climbers, suitcase carry and gorilla grip to finish.
Posted on 10/24/18 at 9:50 pm to Rep520
Recovery upper. 3 giant sets of weighted, feet elevated pushups, rows, side laterals and banded close(r) grip bench.
Did some sled pulling, neck work and bloodflow restriction biceps to finish.
Did some sled pulling, neck work and bloodflow restriction biceps to finish.
Posted on 10/25/18 at 7:54 am to Rep520
Seated Press: 165x7
Instead of doing 2 heavy days a week on squats, I’ve been doing one heavy day and one form day. Today was form, so threw on 225 and did 3x10 with 2 count pause reps.
Instead of doing 2 heavy days a week on squats, I’ve been doing one heavy day and one form day. Today was form, so threw on 225 and did 3x10 with 2 count pause reps.
Posted on 10/25/18 at 10:02 am to Dixie Normus
I do one heavy day and one hyperthrophy day for each of the main lifts.
OHP: 125 5x3
BP: 155 3x10
Arnold Presses: 40 3x10
Dumbbell Flyes: 40 3x10
Weighted Dips 3x10
OHP: 125 5x3
BP: 155 3x10
Arnold Presses: 40 3x10
Dumbbell Flyes: 40 3x10
Weighted Dips 3x10
Posted on 10/25/18 at 4:29 pm to Bonkers119
Explosive bench day:
Warmups
245x1
260x1
275x1
290x1
305x1 fail
Weighted dips with chains:
3x8
Seated Tricep pushudowns:
190x5
210x8
230x8
250x8
DB Tricep extensions;
80x8
90x8
95x8
110x6
Kneeling Assited Pull-up Pushdowns:
120x8
130x8
The last is just using the assisted pull-up/dip machine and using the padded seat as a pushdown. Sit on it and get down to a kneeling position away from the machine and do push downs. A totally different feel than the seated version.
Warmups
245x1
260x1
275x1
290x1
305x1 fail
Weighted dips with chains:
3x8
Seated Tricep pushudowns:
190x5
210x8
230x8
250x8
DB Tricep extensions;
80x8
90x8
95x8
110x6
Kneeling Assited Pull-up Pushdowns:
120x8
130x8
The last is just using the assisted pull-up/dip machine and using the padded seat as a pushdown. Sit on it and get down to a kneeling position away from the machine and do push downs. A totally different feel than the seated version.
Posted on 10/25/18 at 10:11 pm to LSUAlum2001
Deloading took a toll on my legs. Triples with 315 felt way too heavy, but I still got 4 sets in. Then RDL's, also with 315 and calves.
Core circuit to end, trx pikes, single arm waiters walks and seated good mornings.
Core circuit to end, trx pikes, single arm waiters walks and seated good mornings.
Posted on 10/28/18 at 7:00 pm to Rep520
Flat Bench: 257.5x7
Giving my lower body a rest week because I’ve been going for over 10 weeks straight now. Did some light leg press plus other accessories.
Giving my lower body a rest week because I’ve been going for over 10 weeks straight now. Did some light leg press plus other accessories.
Posted on 10/29/18 at 8:50 am to Fe_Mike
Finally starting to bounce back post-surgery. Man that was a rough drop off.
I was down 12 lbs when I finally was able to get back into the gym. Incredible how quickly you can lose strength. My last workout before the surgery:
First day back in the gym (bout a month ago) I wanted to see where I was at so threw 225 on the bench after warmups and could BARELY get it up twice. Talk about a bummer.
A month later now I've gotten back about half the weight I lost. Was able to hit 225 x 7 on Saturday; hoping in another month I'll be back to where I was.
I was down 12 lbs when I finally was able to get back into the gym. Incredible how quickly you can lose strength. My last workout before the surgery:
quote:
Flat BB bench went 225x10, 245x4, 265x3, 225x8
First day back in the gym (bout a month ago) I wanted to see where I was at so threw 225 on the bench after warmups and could BARELY get it up twice. Talk about a bummer.
A month later now I've gotten back about half the weight I lost. Was able to hit 225 x 7 on Saturday; hoping in another month I'll be back to where I was.
Posted on 10/29/18 at 12:21 pm to Fe_Mike
Power cleans 150 emom x 8
Squats 305 x 6, 275 x 8
Bring sally down 65 (this shite is STILL hard)
Ohp 127.5 x 6, x 8
Ohp 77.5 10 x 5
Superset: lat pull downs 10 x 5
CG bench 167.5 3 x 8
Conditioning: Burpee to box jump, EMOM x 10 for 5 reps.
Squats 305 x 6, 275 x 8
Bring sally down 65 (this shite is STILL hard)
Ohp 127.5 x 6, x 8
Ohp 77.5 10 x 5
Superset: lat pull downs 10 x 5
CG bench 167.5 3 x 8
Conditioning: Burpee to box jump, EMOM x 10 for 5 reps.
Posted on 10/29/18 at 8:54 pm to DeafJam73
BP 195 5x2
Incline Dumbbell Press 120 3x8
Pullovers 65 3x10
Barbell Curls 65 3x10
Weighted dips 3x10
Bench Press has been a big focus for me the last month or so, and I’m happy with my progress.
Incline Dumbbell Press 120 3x8
Pullovers 65 3x10
Barbell Curls 65 3x10
Weighted dips 3x10
Bench Press has been a big focus for me the last month or so, and I’m happy with my progress.
Posted on 10/29/18 at 9:09 pm to Bonkers119
Bench volume today.
3x5 comp bench with 225 in giant sets with face pulls and lateral raises. 2x8 weighted, feet elevated pushups in giant sets with rows, banded dips and curls.
Sledgehammer, gorilla grip and bloodflow restriction biceps to finish.
3x5 comp bench with 225 in giant sets with face pulls and lateral raises. 2x8 weighted, feet elevated pushups in giant sets with rows, banded dips and curls.
Sledgehammer, gorilla grip and bloodflow restriction biceps to finish.
Posted on 10/30/18 at 1:14 pm to Rep520
Seated OHP: 167.5x5 (bad day)
Still giving the squats and deads a rest today.
Still giving the squats and deads a rest today.
Posted on 10/30/18 at 9:41 pm to Dixie Normus
Pathetically weak on paused squats, so I must need to work on then.
3x3 at 265+ in giant sets with GHR's and hip extensions. 2x3 SSB box squats and good mornings.
Finished with a core circuit of yoke walks, TRX frogs and suitcase farmers walks.
3x3 at 265+ in giant sets with GHR's and hip extensions. 2x3 SSB box squats and good mornings.
Finished with a core circuit of yoke walks, TRX frogs and suitcase farmers walks.
Posted on 11/1/18 at 9:42 am to Rep520
Been running NSuns and making really good gains!
Bench Press 220 x5. PR
225 is going down next week!
Bench Press 220 x5. PR
225 is going down next week!
Posted on 11/2/18 at 11:01 pm to marchballer
Finished a full week, just forgot to post.
Tonight, heavy bench. 255 moved really well. Then 2 giant sets of feet elevated weighted pushups, rows, band dips and curls. 2 more giant sets of weighted, banded pushups, shrugs and straight weight dips.
Farmers walk and then some 250 LB sandbag carries. Easiest I've ever cleaned 250. I might try to hit 300 next week.
Tonight, heavy bench. 255 moved really well. Then 2 giant sets of feet elevated weighted pushups, rows, band dips and curls. 2 more giant sets of weighted, banded pushups, shrugs and straight weight dips.
Farmers walk and then some 250 LB sandbag carries. Easiest I've ever cleaned 250. I might try to hit 300 next week.
Posted on 11/5/18 at 8:30 am to Rep520
Flat Bench: 2x5, 1x6 @ 260
Squat: 3x5 @ 275
Squat: 3x5 @ 275
Posted on 11/5/18 at 3:47 pm to Dixie Normus
T1: Bench 200 3x4
T2: OHP
Bunch of upper body accesories
Weight feels heavy but I can definitely move it well. Not sure how to get more comfortable moving heavier bench weight.
T2: OHP
Bunch of upper body accesories
Weight feels heavy but I can definitely move it well. Not sure how to get more comfortable moving heavier bench weight.
This post was edited on 11/5/18 at 3:49 pm
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