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re: Daily Strength Check-In
Posted on 2/27/19 at 9:15 pm to Rep520
Posted on 2/27/19 at 9:15 pm to Rep520
Recovery day.
Stepups (still resting my groin) 105 x 5, glute/ham raises and reverse hypers for 2 rounds.
Flat bench, 5 full range reps, then 3 2 board and 3 4 board with 205, side laterals x 8 for 2 rounds.
Tabata sledgehammer and then bloodflow restriction arms.
Stepups (still resting my groin) 105 x 5, glute/ham raises and reverse hypers for 2 rounds.
Flat bench, 5 full range reps, then 3 2 board and 3 4 board with 205, side laterals x 8 for 2 rounds.
Tabata sledgehammer and then bloodflow restriction arms.
2
Posted on 2/28/19 at 7:39 am to Rep520
Great job everyone! 
Maxed out on Deadlift today.
Standard grip to 285 lbs. Switched to over under and got a PR of 325 lbs. Weighed in at 166.2 lbs. this morning. Hoping to trim some fat to get into the 150s this year but maintaining strength.
Maxed out on Deadlift today.
Standard grip to 285 lbs. Switched to over under and got a PR of 325 lbs. Weighed in at 166.2 lbs. this morning. Hoping to trim some fat to get into the 150s this year but maintaining strength.
Posted on 2/28/19 at 4:10 pm to LSUSUPERSTAR
Leg Day:
Rain this morning prevented my run. Knew I’d have more power for legs.
Squat: 185 5x5 (had been stalling at 185 for 1 set)
Lunges: 35 pound dumbbells (too light) 3x10
Romanian Deadlift: 95 1x8, 135 1x4, 95 1x8
The deadlifts killed my hamstrings. Also threw in a few sets of pull ups.
Rain this morning prevented my run. Knew I’d have more power for legs.
Squat: 185 5x5 (had been stalling at 185 for 1 set)
Lunges: 35 pound dumbbells (too light) 3x10
Romanian Deadlift: 95 1x8, 135 1x4, 95 1x8
The deadlifts killed my hamstrings. Also threw in a few sets of pull ups.
This post was edited on 2/28/19 at 4:19 pm
Posted on 2/28/19 at 6:51 pm to Fe_Mike
Leg day today. Quite meh.
Squats went :
135x10
155x7
155x6
Gotta fix my form cause it was murdering my lower back.
My isolation exercises are getting better. Hammy curls and quad extensions felt good.
Squats went :
135x10
155x7
155x6
Gotta fix my form cause it was murdering my lower back.
My isolation exercises are getting better. Hammy curls and quad extensions felt good.
Posted on 3/1/19 at 8:05 am to Fe_Mike
Clean and Jerk 165 3x3
Pause Squats 227.5 2x5; AMRAPx1 (10)
Single Arm OHP 50 5x5
Wide Grip Lat Pulls 3x10
Skull Crushers 70 3x10
EZCurls 60 3x10
RDLs 135 3x5
This week was therapeutic for me. I feel great. I’m going to stay on this slow progression for a little while.
Pause Squats 227.5 2x5; AMRAPx1 (10)
Single Arm OHP 50 5x5
Wide Grip Lat Pulls 3x10
Skull Crushers 70 3x10
EZCurls 60 3x10
RDLs 135 3x5
This week was therapeutic for me. I feel great. I’m going to stay on this slow progression for a little while.
Posted on 3/1/19 at 8:42 am to DeafJam73
Flat Bench: 250 - 2x5, 1x8 (aaaalmost got 9)
Squat: 275 - 2x5, 1x9
Got 335x6 on DL Wednesday and felt really good about that.
Squat: 275 - 2x5, 1x9
Got 335x6 on DL Wednesday and felt really good about that.
Posted on 3/1/19 at 2:07 pm to JamesLang
It's frat star Friday ladies and gents. I'll be curling in the squat rack, flexing at the dumbell rack, and blasting club tunes on my Bluetooth speaker for all of your listening pleasures.
Posted on 3/1/19 at 5:36 pm to Rep520
Starting 531 next week, so found my 1RMs to set TM.
Squat - 355
Deadlift - 325 - protecting my back :(
Bench - 285
OHP - 170
Squat - 355
Deadlift - 325 - protecting my back :(
Bench - 285
OHP - 170
Posted on 3/1/19 at 5:51 pm to DarthRebel
It is going against everything in my brain to do this bodybuilding stuff ...
Posted on 3/1/19 at 6:17 pm to Hu_Flung_Pu
why? you love doggcrapp training
Posted on 3/1/19 at 7:03 pm to lsu777
I ain't doing DC right now. I'm doing the whole controlled 10-12 reps with slow eccentric to get some volume and muscle endurance before I go full DC or FST7
Posted on 3/1/19 at 8:01 pm to StringedInstruments
Push Day:
Barbell Bench: 135 3x5 (easy)
DB Flat Bench: 40, 50, 55 1x5 each (searching for right weight)
Seats DB OHP: 45 3x6
Dips
Push Ups
On another note, the Romanian deadlifts from yesterday destroyed me. I’m terrified of my long run tomorrow. I can barely walk right.
Barbell Bench: 135 3x5 (easy)
DB Flat Bench: 40, 50, 55 1x5 each (searching for right weight)
Seats DB OHP: 45 3x6
Dips
Push Ups
On another note, the Romanian deadlifts from yesterday destroyed me. I’m terrified of my long run tomorrow. I can barely walk right.
Posted on 3/1/19 at 8:06 pm to Hu_Flung_Pu
got some other programs you would prolly like. email me if you wanna look around on my drive.
i think you would really like a band intensive mesocycle using john meadows program x. hypothrophy based but uses alot of the principles he learned while training at westside to do so.
i think you would really like a band intensive mesocycle using john meadows program x. hypothrophy based but uses alot of the principles he learned while training at westside to do so.
Posted on 3/1/19 at 8:47 pm to lsu777
I'm down to look. I might already have access.
I want to do a purely aesthetic program and not worry about strength. Although I will try to do as much as I can. Also gonna try to get some conditioning in.
Just wanna experiment.
I want to do a purely aesthetic program and not worry about strength. Although I will try to do as much as I can. Also gonna try to get some conditioning in.
Just wanna experiment.
Posted on 3/1/19 at 9:29 pm to Hu_Flung_Pu
I'm going to shelve squatting. Need to get healthy.
Deadlifts, 425x7.
Bench, 250x2 followed immediately by 250x3 board press.
4x5 heels elevated goblet squat to try to get some quad work in.
2x5 feet elevated, weighted pushups and rows.
Conditioning, EMOM either 2 sandbag over shoulder (200 LB) or box jumps with 50 lb kettlebell.
Bloodflow restriction arms to finish.
Deadlifts, 425x7.
Bench, 250x2 followed immediately by 250x3 board press.
4x5 heels elevated goblet squat to try to get some quad work in.
2x5 feet elevated, weighted pushups and rows.
Conditioning, EMOM either 2 sandbag over shoulder (200 LB) or box jumps with 50 lb kettlebell.
Bloodflow restriction arms to finish.
Posted on 3/2/19 at 12:50 pm to Rep520
Bench yesterday was typical. 225x10, 245x5, 225x8
Deadlift today felt good. Getting better every time.
135x10, 185x5, 225x3
The 225 reps were easy and controlled. Pretty sure I could have bagged 285 but I'm still trying to make sure I don't get ahead of the knee.
Deadlift today felt good. Getting better every time.
135x10, 185x5, 225x3
The 225 reps were easy and controlled. Pretty sure I could have bagged 285 but I'm still trying to make sure I don't get ahead of the knee.
Posted on 3/2/19 at 4:15 pm to Fe_Mike
Rough couple of months for me, after I was finally gaining some momentum.
My mother passed away, and I caught the flu. Needless to say I wasn’t feeling very motivated to get in the gym.
Finally made it 3 times this week
Today:
Squat 195 5x5
Bench 140 3x10
Lat Pulldown 110 3x15
Dumbbell curls 30 3x10
Bouncing back.
My mother passed away, and I caught the flu. Needless to say I wasn’t feeling very motivated to get in the gym.
Finally made it 3 times this week
Today:
Squat 195 5x5
Bench 140 3x10
Lat Pulldown 110 3x15
Dumbbell curls 30 3x10
Bouncing back.
This post was edited on 3/2/19 at 4:16 pm
Posted on 3/3/19 at 10:51 am to Bonkers119
Squat
115 x 5
135 x 6
135 x 7
135 x 7
135 x 7
150 x 8
Bench
95 x 7
95 x 7
95 x 6
95 x 7
95 x 5
Bent Over Row
75 x 8
85 x 8
85 x 8
85 x 6
85 x 8
Skullcrushers
40 x 8
40 x 8
40 x 8
40 x 8
40 x 10
EZ Curls
55 x 8
55 x 6
55 x 4
45 x 7
115 x 5
135 x 6
135 x 7
135 x 7
135 x 7
150 x 8
Bench
95 x 7
95 x 7
95 x 6
95 x 7
95 x 5
Bent Over Row
75 x 8
85 x 8
85 x 8
85 x 6
85 x 8
Skullcrushers
40 x 8
40 x 8
40 x 8
40 x 8
40 x 10
EZ Curls
55 x 8
55 x 6
55 x 4
45 x 7
Posted on 3/4/19 at 9:07 pm to dbeck
Volume, still protecting my groin.
5x5 stepups with 155-175.
3x6 3 count paused DB bench. 3x6 paused, feet elevated, weighted pushup (trying to kiss the garage floor during the pause).
Almost all chest work was in a super or giant set with axel rows, 5x5, 225.
4x3 isometric deadlifts, 4 count isometric, in a superset with weighted box jumps.
5x5 stepups with 155-175.
3x6 3 count paused DB bench. 3x6 paused, feet elevated, weighted pushup (trying to kiss the garage floor during the pause).
Almost all chest work was in a super or giant set with axel rows, 5x5, 225.
4x3 isometric deadlifts, 4 count isometric, in a superset with weighted box jumps.
Posted on 3/4/19 at 9:46 pm to JamesLang
Lifting 6 or 7 days a week. Getting good results. It's a lifestyle, not just something you do
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