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re: Daily Strength Check-In
Posted on 12/8/18 at 12:48 pm to Rep520
Posted on 12/8/18 at 12:48 pm to Rep520
Life happened and I haven’t lifted since Monday
Bench 215 4x3
Bench 190 3x8
215 went up well. 190 I hit the struggle. Only 7 reps on the second set. 4 reps last set.
Squat 220 3x8
Hit 10 reps on last set. No complaints here.
Bench 215 4x3
Bench 190 3x8
215 went up well. 190 I hit the struggle. Only 7 reps on the second set. 4 reps last set.
Squat 220 3x8
Hit 10 reps on last set. No complaints here.
2
Posted on 12/9/18 at 5:34 pm to marchballer
Resets today.
BB Incline: 185x11
Squat: 255x12
BB Incline: 185x11
Squat: 255x12
Posted on 12/10/18 at 11:12 am to marchballer
Decent Day Lifting. Stopped taking Creatine. Heading to Austrailia over Christmas and want to show off the body so I want to drop a few pounds and the water weight.
Squat 235 3x6.
Hit 8 reps on the last set. Still moving smoothly. Ready to get after it here after New Years.
Bench
125 1x8
150 2x6
175 2x5
200 2x3
225 1x1
Feeling slightly weaker and biceps still flaring up. I think this was my last hard workout before vacation. Just 3 more workouts till a 1 RM attempt and PR attempts.
Deadlift 6x3 245 EMOM
Tried hook grip for the first time. Think I need to work on it more. Definitely was slipping a little. Need to work on keys for tightness. I feel slightly different on the setup here but definitely can see how this grip will help not leave weight on the bar. Felt more comfortable getting this weight up today than I expected. Looking for a 375 or even 405 1RM next week during PR week.
Face Pulls
Bicep Curls
Seated Rows
Squat 235 3x6.
Hit 8 reps on the last set. Still moving smoothly. Ready to get after it here after New Years.
Bench
125 1x8
150 2x6
175 2x5
200 2x3
225 1x1
Feeling slightly weaker and biceps still flaring up. I think this was my last hard workout before vacation. Just 3 more workouts till a 1 RM attempt and PR attempts.
Deadlift 6x3 245 EMOM
Tried hook grip for the first time. Think I need to work on it more. Definitely was slipping a little. Need to work on keys for tightness. I feel slightly different on the setup here but definitely can see how this grip will help not leave weight on the bar. Felt more comfortable getting this weight up today than I expected. Looking for a 375 or even 405 1RM next week during PR week.
Face Pulls
Bicep Curls
Seated Rows
Posted on 12/10/18 at 3:45 pm to JamesLang
Legs and back today. I have to get my arse back into a groove. I've been complete shite for a month.
Posted on 12/10/18 at 5:18 pm to lurkr
quote:
Legs and back today. I have to get my arse back into a groove. I've been complete shite for a month.
What do you think it is? Lack of Food, not enough sleep, stress with life?
Posted on 12/10/18 at 6:30 pm to marchballer
Stress with work and life.
Posted on 12/10/18 at 7:02 pm to lurkr
Power Cleans 155 EMOMx8
Squats 255 2x5; AMRAPx1 (15)
OHP 115 2x5; AMRAPx1 (15)
Yates Rows 155 3x10
Shrugs 230 3x10
Tricep pushdowns 3x12
Curls 3x10
Chest Flies 3x10
Not a bad night.
Squats 255 2x5; AMRAPx1 (15)
OHP 115 2x5; AMRAPx1 (15)
Yates Rows 155 3x10
Shrugs 230 3x10
Tricep pushdowns 3x12
Curls 3x10
Chest Flies 3x10
Not a bad night.
Posted on 12/10/18 at 7:54 pm to DeafJam73
Warm-up:
20 minutes cardio
3x8-10 weighted crunches
Flat Bench: worked up to a single (355 lbs. - new max)
Incline flyes: 3x10 (55 lbs.)
1-arm standing DB press: 3x5 (70 lbs, 90 lbs, 100 lbs)
Incline plate svend press: 3x8 (45 lbs.)
Cable upright rows: 3x8 (80 lbs)
Plyo-pushups: 3x12
Solid day
20 minutes cardio
3x8-10 weighted crunches
Flat Bench: worked up to a single (355 lbs. - new max)
Incline flyes: 3x10 (55 lbs.)
1-arm standing DB press: 3x5 (70 lbs, 90 lbs, 100 lbs)
Incline plate svend press: 3x8 (45 lbs.)
Cable upright rows: 3x8 (80 lbs)
Plyo-pushups: 3x12
Solid day
Posted on 12/10/18 at 8:55 pm to Bunyan
New rep pr with 225x9 on bench. One more and I can be an average CB at the NFL combine.
Giant sets of weighted pushups, db rows, dips, lateral raises and board press. Four of those.
Finished with sledgehammer tabata circuit and bloodflow restriction biceps.
Giant sets of weighted pushups, db rows, dips, lateral raises and board press. Four of those.
Finished with sledgehammer tabata circuit and bloodflow restriction biceps.
Posted on 12/11/18 at 8:43 pm to Rep520
Dynamic lower. 225x3 Safety Squat Bar squats in giant sets with 3 sets of isometric deads and 2 of accentuated negative Romanian deads and then all 5 250 LB sandbag cleans.
Calves and some yoke walk, suitcase deads to finish.
Calves and some yoke walk, suitcase deads to finish.
Posted on 12/12/18 at 7:57 am to Rep520
End of the year got me feeling like crap. Need to power through this, gonna force myself to hit the gym 6 times this week.
Chest last night.
225 x 6 (awful set)
245 x 4 (felt better)
225 x 8 (felt best)
135 x 22
Incline barbell, decline cables, seated fly machine, and dips to finish.
Gonna wreck arms today.
Chest last night.
225 x 6 (awful set)
245 x 4 (felt better)
225 x 8 (felt best)
135 x 22
Incline barbell, decline cables, seated fly machine, and dips to finish.
Gonna wreck arms today.
Posted on 12/12/18 at 12:58 pm to Fe_Mike
OHP: 135x7
Conventional DL: 275x9
Conventional DL: 275x9
Posted on 12/12/18 at 2:23 pm to JamesLang
Chest and shoulders yesterday, can't shake the shite few weeks but I will get it in.
Posted on 12/12/18 at 2:47 pm to lurkr
Last night I did a little chest and triceps
3 sets of 200 x 6 on incline
3 sets of 205 x 6 on Bench
Working my way up to 225 for my working sets. I'd like to get there by the middle/end of January. I did something to my neck on my very last triceps press, so I'll be doing legs today to see if that pain goes down a little before tomorrows OHP.
3 sets of 200 x 6 on incline
3 sets of 205 x 6 on Bench
Working my way up to 225 for my working sets. I'd like to get there by the middle/end of January. I did something to my neck on my very last triceps press, so I'll be doing legs today to see if that pain goes down a little before tomorrows OHP.
Posted on 12/12/18 at 2:53 pm to classicgold
Squat 250 3x4
Felt great. Hit 8 reps on last set.
Bench 200 1x10
Same as last week 10RM but cycled off creatine now so not complaining.
Bicep Curls
Face Pulls
Leg Curls
Leg Extensions
1RM attempts next week before vacation.
Felt great. Hit 8 reps on last set.
Bench 200 1x10
Same as last week 10RM but cycled off creatine now so not complaining.
Bicep Curls
Face Pulls
Leg Curls
Leg Extensions
1RM attempts next week before vacation.
Posted on 12/12/18 at 5:17 pm to Bunyan
Standing Barbell OHP: 225 lbs. single
Incline barbell bench press: 3x3 (245 lbs.)
Tri-set of db front raises, laterals, and db OHP: 3x10
Cable face pulls: 3x10
Weighted decline crunches: 3x10
Arms tomorrow!
Incline barbell bench press: 3x3 (245 lbs.)
Tri-set of db front raises, laterals, and db OHP: 3x10
Cable face pulls: 3x10
Weighted decline crunches: 3x10
Arms tomorrow!
Posted on 12/12/18 at 5:47 pm to JamesLang
Arms and abs. Have to get back in a groove. Happy lifting gents.
Posted on 12/12/18 at 7:34 pm to lurkr
Split Jerk 145 EMOMx8
Deads 335 AMRAPx1 (16)
Bench 210 2x5; AMRAPx1 (11)
Pendaly Rows 165 3x10
Calf Raises 3x15
Reverse Hypers 3x10
Preacher Curls 3x10
Shoulder Flies 3x10
Did some core work too. Tired tonight boys.
Deads 335 AMRAPx1 (16)
Bench 210 2x5; AMRAPx1 (11)
Pendaly Rows 165 3x10
Calf Raises 3x15
Reverse Hypers 3x10
Preacher Curls 3x10
Shoulder Flies 3x10
Did some core work too. Tired tonight boys.
Posted on 12/12/18 at 8:21 pm to DeafJam73
Recovery upper. Slept terribly last night so recovery is good.
2 giant sets of weighted, feet elevated pushups, trx rows, side laterals and banded close grip board press. Finished with bloodflow restriction biceps.
2 giant sets of weighted, feet elevated pushups, trx rows, side laterals and banded close grip board press. Finished with bloodflow restriction biceps.
Posted on 12/12/18 at 8:59 pm to Rep520
Started Greyskull LP with homework this week. Had been running it without for a couple of weeks until I realized there was homework and how important it is. Without homework, there isn't enough volume IMO - a little too easy. With it I think I'm on my way to meet my fitness goals. Special thanks to LSU777 for sharing so much of your knowledge with the board.
Current situation and goals:
6'2" 180. I have always been in decent shape and lifted a little but obviously don't have a lot of muscle. Goal is to get to 200 while maintaining body fat at current level (8% by caliper but probably more like 12%) by 2020.
Workout:
Homework:
Pushups 10x5
Chins 4x5
Workout:
Bench 150 x5,5,6
Squat 160 x5,5,10
Chins (nonweighted) x7,7
Calf raises
Abs
Mobility
Will continue to use this board for knowledge and motivation. Thanks guys
Current situation and goals:
6'2" 180. I have always been in decent shape and lifted a little but obviously don't have a lot of muscle. Goal is to get to 200 while maintaining body fat at current level (8% by caliper but probably more like 12%) by 2020.
Workout:
Homework:
Pushups 10x5
Chins 4x5
Workout:
Bench 150 x5,5,6
Squat 160 x5,5,10
Chins (nonweighted) x7,7
Calf raises
Abs
Mobility
Will continue to use this board for knowledge and motivation. Thanks guys
This post was edited on 12/12/18 at 9:03 pm
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