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re: Daily Strength Check-In
Posted on 11/23/18 at 6:28 pm to marchballer
Posted on 11/23/18 at 6:28 pm to marchballer
I know it is. Everyone in here is a certified trainer and knows what is best for everyone else. I've been doing this for 25 years and get asked what I do to look the way I do, but none will put in the effort and time to do so.
This post was edited on 11/23/18 at 6:29 pm
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Posted on 11/23/18 at 10:16 pm to lurkr
I've tried powerlifting comps. Would try strongman if something opened in the Tucson area. Trying to break 1200 around 200 bw.
My issue with your programming is that extreme high volume and low weight makes it extremely difficult to have any progressive overload, which in turn makes it difficult to drive any muscle or strength growth.
If volume is the only variable you're manipulating, sooner or later, you just max out your volume. Additionally, you have a ton of exercises for each body part. I don't get the programming justification behind 4-5 exercises per bodypart.
Finally, I'm not trying to be a jerk, but if you've really been doing this for years, some of those numbers are either really weak or insufficient for any growth. You can deadlift 135 to infinity and not drive much growth.
My issue with your programming is that extreme high volume and low weight makes it extremely difficult to have any progressive overload, which in turn makes it difficult to drive any muscle or strength growth.
If volume is the only variable you're manipulating, sooner or later, you just max out your volume. Additionally, you have a ton of exercises for each body part. I don't get the programming justification behind 4-5 exercises per bodypart.
Finally, I'm not trying to be a jerk, but if you've really been doing this for years, some of those numbers are either really weak or insufficient for any growth. You can deadlift 135 to infinity and not drive much growth.
Posted on 11/23/18 at 10:36 pm to Rep520
On my squat and dead lift I've been working around lower back pain.
Some of my weights are the max in our gym at work. My chest I've gotten to the max dumbells we have in our gym. Heavy bar bench hurts my shoulders, always has back to high school.
Leg Press is on a cable machine. The stack says 120lbs but the chart says the resistance is 240lb. I use the 120 to put in my app.
When I squat and deadlift for weight I stop at 5sets 225lbs for 10reps.
Some of my weights are the max in our gym at work. My chest I've gotten to the max dumbells we have in our gym. Heavy bar bench hurts my shoulders, always has back to high school.
Leg Press is on a cable machine. The stack says 120lbs but the chart says the resistance is 240lb. I use the 120 to put in my app.
When I squat and deadlift for weight I stop at 5sets 225lbs for 10reps.
Posted on 11/25/18 at 1:35 pm to lurkr
Seated OHP: 185x5
Squat: Triples at 315
Think I’m going to do a 1RM next week for everything and switch lifts because I’m pretty close to stalling out on everything
Squat: Triples at 315
Think I’m going to do a 1RM next week for everything and switch lifts because I’m pretty close to stalling out on everything
Posted on 11/26/18 at 12:49 pm to Dixie Normus
Squats 215 3x8+ (Hit 10 reps on the last set). This is the best my Squt has felt in a long time.
Bench 4x3 200, 3x6 185
Bench still strong. Think I’m forming a nice base here to make the next set of gains.
Curls, pull-ups, leg Curls, leg Extensions.
Gonna abs and yoga tonight before bed.
Bench 4x3 200, 3x6 185
Bench still strong. Think I’m forming a nice base here to make the next set of gains.
Curls, pull-ups, leg Curls, leg Extensions.
Gonna abs and yoga tonight before bed.
Posted on 11/26/18 at 1:27 pm to marchballer
Power Cleans 140 EMOM x 8
Squats 227.5 2x5, AMRAP x 1 (15)
OHP 97.5 2x5, AMRAP x 1 (17)
Yates Rows 142.5 3x10
Shrugs 232.5 3x15
Tricep pushdown 3x12
Curls 3x10
Cable Flies 3x10
Today felt good. I had to warm up a little longer than usual. My hamstrings are tight as frick right now. Will probably have to use the foam roller tonight.
Squats 227.5 2x5, AMRAP x 1 (15)
OHP 97.5 2x5, AMRAP x 1 (17)
Yates Rows 142.5 3x10
Shrugs 232.5 3x15
Tricep pushdown 3x12
Curls 3x10
Cable Flies 3x10
Today felt good. I had to warm up a little longer than usual. My hamstrings are tight as frick right now. Will probably have to use the foam roller tonight.
Posted on 11/26/18 at 8:13 pm to DeafJam73
Rep pr on bench. 3 sets of 5 x 235 in giant sets with db rows and lateral raises. 2 giant sets of weighted, feet elevated bench, bb rows, banded dips and curls.
Was able to carry my 300 LB sandbag 3x again, but struggled picking it up. Missed the pick 3x. Finished with bloodflow restriction biceps.
Was able to carry my 300 LB sandbag 3x again, but struggled picking it up. Missed the pick 3x. Finished with bloodflow restriction biceps.
Posted on 11/26/18 at 9:19 pm to Rep520
300 lb sandbag? Wtf dude?
Posted on 11/27/18 at 6:36 am to JamesLang
Legs and back yesterday. Didn't break any records, but lifted 100k lbs.
Posted on 11/27/18 at 9:16 am to lurkr
Flat Bench: 275x7 (I guess I was just feeling myself today)
DL: 315x5
DL: 315x5
Posted on 11/27/18 at 8:13 pm to Dixie Normus
Dynamic legs. Safety Squat Bar paused squats with 225x2. 5 supersets of that with platform deads with a 3 second isometric off the floor.
Calf warmup, then strongman stuff. Yoke walk/Farmers walk supersets x 4. Finished with air bike tabata circuit.
Calf warmup, then strongman stuff. Yoke walk/Farmers walk supersets x 4. Finished with air bike tabata circuit.
Posted on 11/28/18 at 10:59 am to Rep520
Death Today was Death
Squat 3x6 230.
Squats are moving great still. Hit 8 reps on the last set and could have gone more. Best I've seen my squats move in over a year.
Bench
1x8 125
2x6 150
2x5 175
2x4 185
3x3 200
Overall these went well. Felt some fatigue from squats. Last few sets at 200 were tough but overall these went well.
Deadlift
2x1 315
3x3 295
6x3 225 EMOM
Death. Grinded these out but they were tough. Forgot to wear long socks today and my legs ended up bloody. Ready to eat and recover.
Normally I don't do this much volume but I'm doing a Spartan Race Saturday so I moved deadlifts to today so I can rest Friday before the race. Thursday Run, Friday Rest? Saturday Race. Sunday Rest/Yoga.
Squat 3x6 230.
Squats are moving great still. Hit 8 reps on the last set and could have gone more. Best I've seen my squats move in over a year.
Bench
1x8 125
2x6 150
2x5 175
2x4 185
3x3 200
Overall these went well. Felt some fatigue from squats. Last few sets at 200 were tough but overall these went well.
Deadlift
2x1 315
3x3 295
6x3 225 EMOM
Death. Grinded these out but they were tough. Forgot to wear long socks today and my legs ended up bloody. Ready to eat and recover.
Normally I don't do this much volume but I'm doing a Spartan Race Saturday so I moved deadlifts to today so I can rest Friday before the race. Thursday Run, Friday Rest? Saturday Race. Sunday Rest/Yoga.
Posted on 11/28/18 at 7:47 pm to marchballer
Split Jerk 135 EMOM x 8
Deads 315 AMRAP x 1 (15)
Bench 190 2x5; AMRAP x 1 (17)
RDLs 190 3x5
Pendaly Rows 160 3x10
Calf Raises 3x15
Reverse Hypers 3x10
Preacher Curls 3x10
Shoulder flies 3x10
Great night. Did some ab work too.
Deads 315 AMRAP x 1 (15)
Bench 190 2x5; AMRAP x 1 (17)
RDLs 190 3x5
Pendaly Rows 160 3x10
Calf Raises 3x15
Reverse Hypers 3x10
Preacher Curls 3x10
Shoulder flies 3x10
Great night. Did some ab work too.
Posted on 11/28/18 at 7:56 pm to DeafJam73
Tired tonight, so more recovery than usual.
2 giant sets of weighted, feet elevated pushups, banded OHP and band rows. Neck work and bloodflow restriction biceps to end.
2 giant sets of weighted, feet elevated pushups, banded OHP and band rows. Neck work and bloodflow restriction biceps to end.
Posted on 11/28/18 at 8:23 pm to Rep520
quote:
bloodflow restriction
Do you feel like this does more?
Today I did four 2 minute rounds of Bas Rutten boxing to warm up, bench, barbell curls, and some kettlebell work.
This post was edited on 11/28/18 at 8:24 pm
Posted on 11/28/18 at 8:26 pm to terd ferguson
quote:
Do you feel like this does more?
I never measured to see if it's added biceps size. I do feel like it has, and it certainly hasn't decreased bicep size, and it's all I do directly for biceps.
That alone makes it worth it for me. I don't prioritize biceps, and keeping or even adding size in basically 3 minutes twice a week is a win for me.
Posted on 11/29/18 at 1:47 pm to Rep520
Did 187.5x5 on seated OHP and 3 sets of squats for reps at 225. That was the last workout of the week and I can’t wait try some new 1RM’s next week.
Shooting for 315+ on bench, 345+ on squat and hopefully at least 365 on DL.
Shooting for 315+ on bench, 345+ on squat and hopefully at least 365 on DL.
Posted on 11/29/18 at 9:10 pm to Dixie Normus
Long day at work, so I got to lifting 90 minutes later than usual.
So, I just hit squat doubles to 365 and then did air bike tabata. Work is really hampering my lifting goals.
So, I just hit squat doubles to 365 and then did air bike tabata. Work is really hampering my lifting goals.
Posted on 11/30/18 at 11:58 am to Rep520
I feel you man. Work has been ramping up more and more each week for me. Between that and a fiancé, the gym is my cherished me time I get during the week.
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