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DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12526 posts

re: Daily Strength Check-In
Power Cleans 165x3; 185x3; 205x3
Deadlifts 370 2x5; AMRAPx1 (10)
Bench 245 2x5; AMRAPx1 (5)
V-Bar Lat Pulls 82kg 3x10
Tricep Pushdown 120lb 3x10
Curls 130 3x10
DB OHP 55 3x10
Leg Curls 3x10

Today was a good day. Feeling strong.

As for Buckeye, make sure you are pulling the slack out of the bar before you pull off the ground.


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Fe_Mike
Mississippi St. Fan
Member since Jul 2015
1051 posts

re: Daily Strength Check-In
Woo finally cleared by doc to resume regular weightlifting! Skinny legs get ready for destruction.

I want to start 5/3/1. Legs are obviously crazy weak right now. I could load 115 on the bar for squats and deads and AMRAP to get a hazy estimate for max to establish my starting point on 5/3/1. My worry is that because my legs are so underdeveloped comparably right now, the initial gains will outpace the 5/3/1 program. Basically I would guess my 'max' is going to go up in one month more than the prescribed 10 lb addition after the first deload.

Here's what I'm thinking, what do you pro's think?:

Option A: Do a typical bro split push/pull/legs routine for a month to get back into the leg-lifting game then start 5/3/1

Option B: Start 5/3/1 now but re-calculate my max after the first deload and reset to a (hopefully) higher number than the plan

Option C: Just shut up and start moving iron



Buckeye06
Ohio State Fan
Member since Dec 2007
16144 posts

re: Daily Strength Check-In
Yea I am at a commercial gym, but it's a smaller shop. Just wonder if it was the bar cause it was out of character


Rep520
Arizona Fan
Member since Mar 2018
4167 posts

re: Daily Strength Check-In
I tend to agree that 5/3/1 isn't optimal for someone starting from a point where they're looking to maximize beginner gains.

After a long layoff, your legs should be capable of very rapid gains. Personally, I'd prioritize that with a linear progression program unless you really want 5/3/1.

Linear should give you 6 months or so of solid progress, after which you can switch to 5/3/1. Unless you think you can get linear gains from bench/upper, I'd get legs back proportionally strong, keep upper strength static and then transition to 5/3/1 as an intermediate template when you've maxed out newbie gains on legs.


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Buckeye06
Ohio State Fan
Member since Dec 2007
16144 posts

re: Daily Strength Check-In
quote:

I want to start 5/3/1. Legs are obviously crazy weak right now. I could load 115 on the bar for squats and deads and AMRAP to get a hazy estimate for max to establish my starting point on 5/3/1. My worry is that because my legs are so underdeveloped comparably right now, the initial gains will outpace the 5/3/1 program. Basically I would guess my 'max' is going to go up in one month more than the prescribed 10 lb addition after the first deload.



Could do 5/3/1 on press/bench and do SS type stuff on squats/deads. Would go up 15 lbs a week on squat and 10 on deads weekly til you get close to 200+ then you can swtich to 5/3/1 on them too. That would be another option


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DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12526 posts

re: Daily Strength Check-In
Option B. If you aren’t novice lifterr, just recalculate your numbers. It will come back faster than you think.


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Rep520
Arizona Fan
Member since Mar 2018
4167 posts

re: Daily Strength Check-In
quote:

Yea I am at a commercial gym, but it's a smaller shop. Just wonder if it was the bar cause it was out of character


If a bar is bent, it will try to spin off the ground if you don't have the weights at the bottom of the curve.

I've had that issue and felt stupid because I was dropping 100+ less than my max until I figured it out.


Buckeye06
Ohio State Fan
Member since Dec 2007
16144 posts

re: Daily Strength Check-In
Must have been my issue cause it was "rolling" unnaturally and it didn't feel like a grip issue


Rep520
Arizona Fan
Member since Mar 2018
4167 posts

re: Daily Strength Check-In
Basically, if it's curved, it will start as a U shape. The weights will try to spin one way to get the U upside down as soon as the bar breaks the floor. It's that rotation that will break your grip.

Only solution (other than a better bar) is to make sure you have the bend pointing up when you start. Then, the weights will stay stable because they've already found bottom.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1017 posts

re: Daily Strength Check-In
FYI I went with leistung II’s for the lifting shoe. I’ll report back on the feel of them after I put them to work Friday morning.


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Buckeye06
Ohio State Fan
Member since Dec 2007
16144 posts

re: Daily Strength Check-In
Yea I've already decided i'm using another bar next time. That bar is probably fine for squats (not great) but not for DLs


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12526 posts

re: Daily Strength Check-In
Like I said, too, make sure you pull the slack out of the bar.


Buckeye06
Ohio State Fan
Member since Dec 2007
16144 posts

re: Daily Strength Check-In
Looked up a couple videos on that and I like that a lot. I think I do that now but will focus on it next time.



DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12526 posts

re: Daily Strength Check-In
It may take a second to adjust, but it makes a difference.


Rep520
Arizona Fan
Member since Mar 2018
4167 posts

re: Daily Strength Check-In
Recovery day. Slept terribly.

2 giant sets of banded squats (225 plus band tension x5), glute/ham raises and reverse hypers.

3 giant sets of weighted pushups, side laterals and board press.

Finished with 4 sets of sprints with weight sled.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1017 posts

re: Daily Strength Check-In
New shoes are awesome. Was really sitting into my squats this am.


olemc999
Florida Fan
MDI Maine
Member since Oct 2010
6990 posts

re: Daily Strength Check-In
Ran the rack on tricep rope pushdowns today from 10lb-150lb. Finally hit my goal and did 3 reps each weight down and up. I usually stall out at 120-130 and can only get 1 or 2 reps at 140-150. New goal is same rackrun but 4 reps each.


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Buckeye06
Ohio State Fan
Member since Dec 2007
16144 posts

re: Daily Strength Check-In
I'm weak compared to some of you guys but I'm on 5/3/1 and making steady gains over the past 6 months

Bench day:

135X5, 155X5, 175 AMRAP (8)
Close grip bench 115 - 3X10
Incline DB bench 45 - 3X8

Chest Fly DB 30 - 3X10
Tricep rope 90 - 2X12, drop set 90/80/70 8 each

As for the barbell, they have changed the barbell at the power rack where i had my DL problems earlier this week; seems someone else realized it was f-ed up


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12526 posts

re: Daily Strength Check-In
You’re not weak. I’ve probably just been doing it longer. Besides, numbers mean shite except bragging rights. All that matters is that you FIIIIIIIIIIIIIIIIIIGHT!!!!!!


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DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12526 posts

re: Daily Strength Check-In
Power Cleans 165x3; 185x3; 205x3
Squats 350 2x5; AMRAPx1 (8)
OHP 157.5 2x5; AMRAPx1 (6)
Wide Grip Lat Pulls 3x10
Skull Crushers 60 3x10
Preacher Curls 50 3x10
DB BP 65 3x10

Another week down. Time to relax.


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