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Message
re: Daily Strength Check-In
Posted on 11/8/18 at 2:50 pm to Hu_Flung_Pu
Posted on 11/8/18 at 2:50 pm to Hu_Flung_Pu
quote:
Work on that technique and implement super heavy sets along with hypertrophy phases
That's one reason I think I've got it moving. The sternum to bar cue has really gotten my technique in order.
I'm benching 3x a week. Monday, volume work at 5 reps. Wed, speed work with bands and weighted pushups. Friday, heavy singles.
It's helped me break through being stuck at 255, so I plan to ride with it until/unless I stall. I basically adapted this from Texas Method, which I got good results from, with the volume/light or speed/heavy template.
0
Posted on 11/8/18 at 3:11 pm to Hu_Flung_Pu
Definitely agree on tightness with the bench. My bench press has gone up so much ever since I started getting tighter and engaging my lats. I'm now realizing how much of a full body lift the bench press is.
Posted on 11/8/18 at 10:04 pm to marchballer
Heavy squats today up to 345 for doubles. Then some farmers walks and done. Trying to dial into more of a focus on the main lifts.
Posted on 11/9/18 at 7:28 pm to Rep520
Power Cleans 155 EMOM x 8
Deadlifts 315 AMRAP x 1 (8)
RDLs 185 3x5
Bench 185 2x5; AMRAP x 1 (15)
Tricep push down 2x12
Curls 3x10
Chin ups 3x5
I’m not lifting with a belt so my deads are really low. I’m taking this shite reaaaaaaaal slow and old school. I am focusing on tech instead of just busting out reps. If it ain’t right, it ain’t counting. Ya heard me?
Deadlifts 315 AMRAP x 1 (8)
RDLs 185 3x5
Bench 185 2x5; AMRAP x 1 (15)
Tricep push down 2x12
Curls 3x10
Chin ups 3x5
I’m not lifting with a belt so my deads are really low. I’m taking this shite reaaaaaaaal slow and old school. I am focusing on tech instead of just busting out reps. If it ain’t right, it ain’t counting. Ya heard me?
Posted on 11/9/18 at 8:22 pm to DeafJam73
Heavy bench up to 260. First time I've successfully hit 260 since shoulder problems and got 2. Deadlifts up to 455 for a single. 2 single isometric deads to back off.
Then 2 giant sets of weighted feet elevated pushups, rows, single arm push press, curls, GHR and reverse hyper. Finished with 250 lb sandbag carries and gorilla grip.
The 260 on bench makes me happy. I figure I have more in me for singles.
Then 2 giant sets of weighted feet elevated pushups, rows, single arm push press, curls, GHR and reverse hyper. Finished with 250 lb sandbag carries and gorilla grip.
The 260 on bench makes me happy. I figure I have more in me for singles.
Posted on 11/12/18 at 3:53 pm to Rep520
Got today off for Veteran's Day.
Thought I might be able to get 230 for 3 sets of 5 up to 235. Crashed 4 reps into the second set, so just hit 225x5 for the 3rd set. In giant sets with db rows and side laterals.
Then 2 giant sets of weighted, banded pushups, bb rows and paused, weighted dips.
Strongman alternating 250 lb sandbag carries with sledgehammer swings. I've never even lapped my 300 lb sandbag, but I was hoping for redemption after a disappointing bench. Cleaned it twice (singles) despite never lapping it before.
Bloodflow restriction biceps to finish.
Thought I might be able to get 230 for 3 sets of 5 up to 235. Crashed 4 reps into the second set, so just hit 225x5 for the 3rd set. In giant sets with db rows and side laterals.
Then 2 giant sets of weighted, banded pushups, bb rows and paused, weighted dips.
Strongman alternating 250 lb sandbag carries with sledgehammer swings. I've never even lapped my 300 lb sandbag, but I was hoping for redemption after a disappointing bench. Cleaned it twice (singles) despite never lapping it before.
Bloodflow restriction biceps to finish.
Posted on 11/12/18 at 6:21 pm to Rep520
damn son.... i am still messing around with 100lb bag. Guess i need to step my game up.
Posted on 11/12/18 at 7:17 pm to lsu777
Power Cleans 155 EMOM x 8
Squats 225 2 x 5; 1 x AMRAP (15)
OHP 95 2x5; 1 x AMRAP (17)
Yates rows 135 3x10
Shrugs 225 3x15
Tricep Pushdown 3x12
Curls 3x13
Today was fast and violent. Loved it.
Squats 225 2 x 5; 1 x AMRAP (15)
OHP 95 2x5; 1 x AMRAP (17)
Yates rows 135 3x10
Shrugs 225 3x15
Tricep Pushdown 3x12
Curls 3x13
Today was fast and violent. Loved it.
Posted on 11/12/18 at 7:29 pm to DeafJam73
Crap workout tonight. I don’t want to talk about it.
Posted on 11/12/18 at 7:55 pm to Bonkers119
quote:
Crap workout tonight. I don’t want to talk about it.
We're here to support you either way.
Bench 205 3x4. sprained my ankle over the weekend doing stuff in the backyard, feel some tendonitis in my elbow and biceps on heavy bench, getting exhausted from working out and work. I think a deload week may be necessary.
Posted on 11/12/18 at 8:05 pm to Bonkers119
quote:
Crap workout tonight. I don’t want to talk about it.
It happens to all of us. Keep putting in the work and things will come around.
Posted on 11/12/18 at 8:05 pm to JamesLang
Legs and back for 78k lbs lifted. Feeling good.
Posted on 11/13/18 at 7:24 am to lurkr
Knocked out 215x8x4 on bench yesterday. Think I'm pretty close to getting back to 225x10. Next Friday we'll go for it. Thanksgiving should have me fueled up nicely 
Supped with incline cable.
Finished with dumbbell lat raises and face pulls.
Supped with incline cable.
Finished with dumbbell lat raises and face pulls.
Posted on 11/13/18 at 8:04 am to Fe_Mike
Sunday:
Seated OHP: 175x5
Squat: 275x7
Tuesday:
Flat Bench: 265x6
Deads: 315x5
Seated OHP: 175x5
Squat: 275x7
Tuesday:
Flat Bench: 265x6
Deads: 315x5
Posted on 11/13/18 at 9:28 am to Dixie Normus
Squat 280 x2.
Bar speed was slow today. Overall felt tired and hurt. Gonna take it easy till after a Thanksgiving weekend and let my body recover.
Bar speed was slow today. Overall felt tired and hurt. Gonna take it easy till after a Thanksgiving weekend and let my body recover.
Posted on 11/13/18 at 8:06 pm to JamesLang
Chest and shoulders today. 75k lbs lifted. Feeling good
Posted on 11/13/18 at 8:17 pm to lurkr
Got to try my new toy today.
Superset of 225x2 SSB squats and contrast platform deads with 315 and a 2 second isometric hold off the ground. 5 of those supersets.
Then some calves and a strongman circuit. 4 supersets of farmers walk and yoke walk. Finishing with gorilla grip work.
Superset of 225x2 SSB squats and contrast platform deads with 315 and a 2 second isometric hold off the ground. 5 of those supersets.
Then some calves and a strongman circuit. 4 supersets of farmers walk and yoke walk. Finishing with gorilla grip work.
Posted on 11/13/18 at 10:01 pm to Rep520
With all the walks you do, I imagine that you have forearms like fricking popeye
Posted on 11/14/18 at 7:55 am to Dixie Normus
quote:
With all the walks you do, I imagine that you have forearms like fricking popeye
I've actually gotten a ton of size in my traps from farmers walks. They did more in a month than 15 years of shrugs.
I was going to make a joke about it only being my right forearm, but that's another board.
Posted on 11/14/18 at 5:55 pm to Rep520
How do you do farmers walk? Heavy dumbbells or do you have some type of rig setup?
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