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re: Daily Strength Check-In
Posted on 11/19/18 at 10:44 pm to marchballer
Posted on 11/19/18 at 10:44 pm to marchballer
quote:
Decided to do heavy single deadlifts this morning. I’d never put more than 275 on the bar for deadlift.
Hit 275 smooth so I decided to jump up to 315. Hit that smooth with good bar speed so I jumped up to 350. Nailed it again!
New Deadlift PR 350. Think I still got more in the tank. 405 coming soon.
That's fricking awesome. Get that 4 plate pr.
Posted on 11/20/18 at 7:05 pm to JamesLang
Chest today. Complete shite work out today. 39k lbs lifted. Rest, regroup and get back at it tomorrow.
Posted on 11/20/18 at 7:10 pm to lurkr
Dynamic lower.
5 supersets of banded SSB squats and the contrast platform deads for a single with a 3 second isometric off the floor.
Suitcase deads and yoke walk for core and some calves.
5 supersets of banded SSB squats and the contrast platform deads for a single with a 3 second isometric off the floor.
Suitcase deads and yoke walk for core and some calves.
Posted on 11/21/18 at 7:24 am to Rep520
quote:
5 supersets of banded SSB squats and the contrast platform deads for a single with a 3 second isometric off the floor.
We should start a spoof thread where you post your workout then I post a few photos photos of me trying to recreate what the hell I think it means.
Posted on 11/21/18 at 2:59 pm to Rep520
Recovery upper.
3 rounds of weighted, feet elevated pushups, band rows, side laterals and banded close grip bench.
Tabata sledgehammer swings and bloodflow restriction biceps to finish.
3 rounds of weighted, feet elevated pushups, band rows, side laterals and banded close grip bench.
Tabata sledgehammer swings and bloodflow restriction biceps to finish.
Posted on 11/21/18 at 3:33 pm to Rep520
Squat 3x6 225 8 reps on last set with RPE 7
Bench 170 2x4, 195 2x3
Accessories. Time to eat.
Gonna go for 4 plates tomorrow. Definitely gonna need extra gravy and wine to get it all down.
Bench 170 2x4, 195 2x3
Accessories. Time to eat.
Gonna go for 4 plates tomorrow. Definitely gonna need extra gravy and wine to get it all down.
Posted on 11/21/18 at 4:03 pm to marchballer
Standing OHP: 135x8
Trap-bar deads: 315x6
Trap-bar deads: 315x6
Posted on 11/21/18 at 4:36 pm to JamesLang
Arms and shoulders. Good workout today. 93k lbs lifted.
Posted on 11/21/18 at 6:19 pm to lurkr
What program do you run with that type of volume and what are your goals?
Posted on 11/21/18 at 7:09 pm to marchballer
I use the JEFIT app. I built my own workouts in the app.
My goals are to get stronger without stressing my joints and building muscle stamina.
Monday and Thursday Legs and Back
Leg extensions 50lb 3 set 15rep
Leg curls 50lb 3set 15rep
Squats 135lb 5set 10rep
Deadlift 135 5set 10rep
Leg Press 240lb 5set 15rep
Calf Raises on leg press 240lb 5set 30rep
Lat pull down 120lb 5set 12rep
Hammer grip lat pull down 120lb 5set 12rep
Reverse Grip lat pull down 120lb 5set 12rep
Standing calf raise 225lb 5set 30rep
Cable crunch 60lb 4set 50rep
Tuesday and Friday Chest and Shoulders
70lb dumbbells = 140lb
Incline bench press 140lb 5set 12rep
Super incline bench press 140lb 5set 12rep
Flat bench press 140lb 5set 12rep
Dips 225lb 5set 12rep
Shoulder press 135lb 5set 12rep
Shrugs 185lb 5set 30rep
Dumbbell upright row 50lb dumbbell 100lb 5set 10rep
Lateral raise 25lb dumbbell 50lb 5set 10rep
Wednesday and Saturday Arms and Abs
Reverse Grip curls 55lb 3set 10rep
Reverse Grip triceps pull down 55lb 3set 10rep
Close Grip curls 65lb 3set 10rep
Wide grip pushdowns 120lb 3set 10rep
Wide grip curls 65lb 3set 10rep
Close Grip pushdowns 120lb3set 10rep
Dumbbell curls 35lb dumbbells 70lb 3set 10rep
Vbar pushdowns 120lb 3set 10rep
Dumbbell hammer curls 45lb dumbbells 90lb 3set 10rep
Vrope triceps pushdowns 120lb 3set 10rep
High cable curls 60lb each arm 120lb 5set 12rep
French press 95lb 5set 10rep
Vrope bicept curls 120lb 5set 15rep
Cable crunches 60lb 4set 50rep
Takes me about an hour and a half to work out. When I do heavy weight with low reps my joints hurt to bad to work out. I've found this to be the best way for me to get my body where I want to be.
My goals are to get stronger without stressing my joints and building muscle stamina.
Monday and Thursday Legs and Back
Leg extensions 50lb 3 set 15rep
Leg curls 50lb 3set 15rep
Squats 135lb 5set 10rep
Deadlift 135 5set 10rep
Leg Press 240lb 5set 15rep
Calf Raises on leg press 240lb 5set 30rep
Lat pull down 120lb 5set 12rep
Hammer grip lat pull down 120lb 5set 12rep
Reverse Grip lat pull down 120lb 5set 12rep
Standing calf raise 225lb 5set 30rep
Cable crunch 60lb 4set 50rep
Tuesday and Friday Chest and Shoulders
70lb dumbbells = 140lb
Incline bench press 140lb 5set 12rep
Super incline bench press 140lb 5set 12rep
Flat bench press 140lb 5set 12rep
Dips 225lb 5set 12rep
Shoulder press 135lb 5set 12rep
Shrugs 185lb 5set 30rep
Dumbbell upright row 50lb dumbbell 100lb 5set 10rep
Lateral raise 25lb dumbbell 50lb 5set 10rep
Wednesday and Saturday Arms and Abs
Reverse Grip curls 55lb 3set 10rep
Reverse Grip triceps pull down 55lb 3set 10rep
Close Grip curls 65lb 3set 10rep
Wide grip pushdowns 120lb 3set 10rep
Wide grip curls 65lb 3set 10rep
Close Grip pushdowns 120lb3set 10rep
Dumbbell curls 35lb dumbbells 70lb 3set 10rep
Vbar pushdowns 120lb 3set 10rep
Dumbbell hammer curls 45lb dumbbells 90lb 3set 10rep
Vrope triceps pushdowns 120lb 3set 10rep
High cable curls 60lb each arm 120lb 5set 12rep
French press 95lb 5set 10rep
Vrope bicept curls 120lb 5set 15rep
Cable crunches 60lb 4set 50rep
Takes me about an hour and a half to work out. When I do heavy weight with low reps my joints hurt to bad to work out. I've found this to be the best way for me to get my body where I want to be.
This post was edited on 11/21/18 at 7:26 pm
Posted on 11/23/18 at 10:52 am to lurkr
Up 2 lbs from yesterday morning. Had to get after it today. Hit all 3 main lifts today
Squat 240 3x4. Hit 6 Reps on last set with a few left in the tank. RPE 7. Weight felt lighter than a few weeks ago and my squats have been flying up well.
Bench 195 AMRAP. Hit 10 Reps at RPE 7. Bicep tendinitis still bugging me.
Deadlift 280 4x5.
Deadlift 210 6x3 EMOM.
Kicked my arse. Haven’t ever done this much deadlift volume and it worked me. Gonna be feeling this today while putting up the Christmas Tree.
Dumbbell Rows
Face Pulls
Triceps Extensions
Dead Hang/Pull-up
Have a blessed weekend everyone. Eat lots of turkey leftovers to fuel the gains.
Squat 240 3x4. Hit 6 Reps on last set with a few left in the tank. RPE 7. Weight felt lighter than a few weeks ago and my squats have been flying up well.
Bench 195 AMRAP. Hit 10 Reps at RPE 7. Bicep tendinitis still bugging me.
Deadlift 280 4x5.
Deadlift 210 6x3 EMOM.
Kicked my arse. Haven’t ever done this much deadlift volume and it worked me. Gonna be feeling this today while putting up the Christmas Tree.
Dumbbell Rows
Face Pulls
Triceps Extensions
Dead Hang/Pull-up
Have a blessed weekend everyone. Eat lots of turkey leftovers to fuel the gains.
Posted on 11/23/18 at 2:30 pm to marchballer
Bench: 270x5
Squat: Triples at 315
Squat: Triples at 315
Posted on 11/23/18 at 3:24 pm to lurkr
I'm gonna be kind of a dick here, but you are wasting so much time and cutting into your recovery a ton with this dumbass workout. It's retarded and has no reasoning to it.
Posted on 11/23/18 at 4:29 pm to lsu777
That's kind of a blunter version of my question. That's about 3-4 times the number of exercises most good programs have.
Squatted heavy doubles to 355 to prep for turkey yesterday, then some air bike tabata.
Today, heavy bench and deads. Missed my 265 goal on bench but breezed throught 475 on deads. Assistance after that, finishing with a strongman superset of farmers walks and 250 lb sandbag carries. Off for a hike because it's a beautiful day.
Squatted heavy doubles to 355 to prep for turkey yesterday, then some air bike tabata.
Today, heavy bench and deads. Missed my 265 goal on bench but breezed throught 475 on deads. Assistance after that, finishing with a strongman superset of farmers walks and 250 lb sandbag carries. Off for a hike because it's a beautiful day.
Posted on 11/23/18 at 5:05 pm to JamesLang
Had a good leg and back day. 103k lbs lifted and feel good.
Posted on 11/23/18 at 5:10 pm to lsu777
lsu777, I have a question or two for you? Are you a certified trainer or Dr? What's your goals compared to mine?
Yes, I have worked out with a number of certified trainers and local meatheads. They don't have an issue with what I do.
Since I've had my thyroid removed I've actually had my two Dr's review what I was doing to make sure it was all good.
They said they wouldn't do it, but it didn't concern them.
Yes, I have worked out with a number of certified trainers and local meatheads. They don't have an issue with what I do.
Since I've had my thyroid removed I've actually had my two Dr's review what I was doing to make sure it was all good.
They said they wouldn't do it, but it didn't concern them.
Posted on 11/23/18 at 5:15 pm to Rep520
Rep, you are correct in the number of exercises is more than so called "good" routines.
The weight you just posted in your workout would kill my joints.
So if I look at your weight you are pushing I have to ask, what competition are you training for?
The weight you just posted in your workout would kill my joints.
So if I look at your weight you are pushing I have to ask, what competition are you training for?
Posted on 11/23/18 at 5:37 pm to lurkr
Yes I am a certified trainer, including cpps and cpps football but it is not my job, I am a civil engineer. Has nothing to do with this. But to answer your question or what you are alluding to, I would put my knowledge of programming up against almost anybody.
A) most personal trainers work know good programming if it slapped them in a face.
B) most doctors are retarded when it comes to exercise and nutrition. Very few, less than 10% know shite.
Has nothing to do with it our your goals. For every goal possible your routine is dumb and plain retarded.
If you have a joint problem, last thing you want to do is put that kind of repetitive stress on it. You can use other intensity techniques other than weight and adding in stupid amounts of volume.
A) most personal trainers work know good programming if it slapped them in a face.
B) most doctors are retarded when it comes to exercise and nutrition. Very few, less than 10% know shite.
Has nothing to do with it our your goals. For every goal possible your routine is dumb and plain retarded.
If you have a joint problem, last thing you want to do is put that kind of repetitive stress on it. You can use other intensity techniques other than weight and adding in stupid amounts of volume.
Posted on 11/23/18 at 5:43 pm to lurkr
The consensus you’ll get here is that you can get the same benefits doing half the work you currently are. If it’s working keep doing what you are doing man
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