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dbeck
Arkansas Fan
Member since Nov 2014
15083 posts
 Online 

re: Daily Strength Check-In
Squats: 115 x 5, 135 x 7, 135 x 8, 135 x 10, 135 x 10, 150 x 10
Deadlift: 135 x 5, 155 x 5, 185 x 4
Overhead Press: 75 x 5, 75 x 5, 75 x 5, 75 x 3, 65 x 4
Bench Press: 95 x 6, 95 x 6, 95 x 5, 95 x 4, 95 x 5
EZ Curl: 50 x 8, 55 x 8, 60 x 6, 60 x 4, 50 x 5
Bent Over Row: 70 x 8, 90 x 5, 90 x 5, 90 x 5, 90 x 5

I kind of stalled out tonight except for squat which keeps progressing decently.

Both of my presses suck. I feel like my arms turn to jelly after very few reps. No pain, they just stop responding to my commands to lift

Time to mix things up with my weight/rep range and maybe do some incline bench as well.
This post was edited on 3/5 at 1:35 am


Fe_Mike
Mississippi St. Fan
Member since Jul 2015
994 posts

re: Daily Strength Check-In
quote:

Time to mix things up with my weight/rep range and maybe do some incline bench as well.


Comparatively speaking, your OHP doesn't look terrible. Your bench is the only thing that looks like it's way behind/struggling.

I'm not very good with programming, but if you're stalling that much on bench I would maybe swap it out for dumbbell press (flat or incline) and/or dips (weighted if you can) for a couple weeks. Also, if it's your arms giving out and not your chest/shoulders make sure your grip is wide enough. Dunno how tall you are, but I see lots of newer lifters with their grip way too close on regular BP; that's a whole different exercise.


dbeck
Arkansas Fan
Member since Nov 2014
15083 posts
 Online 

re: Daily Strength Check-In
I appreciate the advice. I think you're right about my grip being too close because I am definitely feeling it way more in my arms than in my chest.

My original program called for (wide grip) bench press and close grip to be alternated every other session but I had settled into a more narrow grip every time. I'll go back to doing the wider grip and work from there.

Thanks again


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12273 posts

re: Daily Strength Check-In
Clean and Jerk 165 3x3
Pause Squats 230 3x5
Pause Bench 160 3x5
V-Bar Lat Pulls 3x10
Tri Pushdown 3x10
Curls 3x10
RDLs 140 3x5

Feels good man. Today’s my birthday, so I’m going get today’s calories in sushi.


lurkr
LSU Fan
Member since Jan 2008
11975 posts

re: Daily Strength Check-In
quote:

I feel like my arms turn to jelly after very few reps. 


When my arms became my weak spot I started a full arm day. 3 sets 10 reps, 7 exercises for bi's and 7 for tri's and forearm work. If you can't hold it, you can't lift it. Doing this has helped my lifting greatly.


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12273 posts

re: Daily Strength Check-In
Trolololoololololol


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DarthRebel
USA Fan
Member since Feb 2013
9676 posts
 Online 

re: Daily Strength Check-In
Started 531 BBB

DL yesterday
5s ARMAP 250x8 - DLs are my weak one, my back is still not quite healed :(

BBB squats 165 - 10,10,10,7,0 - supposed to do 5x10.

Rows 5x10 @ 100

Bench today
5s AMRAP 215x11

BBB OHP 5x10 @ 75 - the burn was real

Dips - 4x10

DB curl - 5x10 @ 20

Rope pull down - 4x10 @ 100.

-----
Starting the accessory off a little light to get those muscles working again. Pissed not hitting the BBB squats, my legs were not ready for 5x10s after doing 5x5 for 2 months.


Rep520
Arizona Fan
Member since Mar 2018
3955 posts

re: Daily Strength Check-In
Strongman.

Farmers walks with 250 per hand. 4x 20-30 feet.
400 LB yoke walk for about 60-80 feet.
250 LB sandbag cleans over yoke bar. Sets between 2 and 5 in 3 giant sets with 60 LB sledgehammer swings and ab wheel.

Finished with tabata sledgehammer work.

Never put the 250 pounder over a shoulder height bar before. That was cool.
This post was edited on 3/5 at 8:25 pm


StringedInstruments
Auburn Fan
Member since Oct 2013
9996 posts

re: Daily Strength Check-In
Pull Day

Deadlifts: 185 3x5
Pull Ups: 3 sets to failure
Lat Pull Down: 3x8
Rows: 3x8
Reverse Flies: 2x8
Curls: 3x8

Kept it kinda light today on the deadlifts. Had pretty severe hamstring soreness after my run Saturday.

Still trying to figure out eating. I fear I'm going to get fat from the excess calories quickly if I'm not pushing myself running and in the gym regularly. Taking two days off of running has me feeling super bloated.


Rando
USA Fan
When IPs were Visible
Member since Apr 2015
14123 posts

re: Daily Strength Check-In
quote:

Taking two days off of running has me feeling super bloated.


Up your water intake and keep an eye in your fiber.


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12273 posts

re: Daily Strength Check-In
Log Press 3x3
Pause Hex Deads 230 2x5; AMRAPx1 (9)
Yates Rows 135 3x10
Hip Thrusts 135 3x10
Single Arm OHP 50 5x5
Chest Flies 3x10
Front Squat 3x5

Weeeeeeeeee


Rep520
Arizona Fan
Member since Mar 2018
3955 posts

re: Daily Strength Check-In
Recovery day.

2 giant sets of stepups x5, glute ham back extensions x6, reverse hyper x8 and calf raise x10.
2 more supersets of weighted, feet elevated pushups x 6, lateral raises x 10.

Bloodflow restriction arms to finish.


dbeck
Arkansas Fan
Member since Nov 2014
15083 posts
 Online 

re: Daily Strength Check-In
Squat: 95 x 5, 135 x 5, 135 x 8, 155 x 5, 155 x 5, 155 x 5
Bench Press: 45 x 5, 95 x 5, 100 x 6, 100 x 6, 100 x 6, 100 x 6
Bent Over Row: 70 x 8, 95 x 6, 95 x 6, 85 x 7, 85 x 8
Barbell Skullcrushers: 45 x 6, 45 x 8, 45 x 8, 45 x 8, 45 x 6
Barbell Curl: 40 x 8, 50 x 8, 60 x 5, 60 x 3, 50 x 5, 40 x 8
Barbell Standing Calf Raise: 115 x 10, 135 x 10, 135 x 10, 135 x 10, 205 x 10

Also did some shoulder work with dumbbells 12-15 lbs. Forward, lateral and bent over lateral to work rear delts. And some hyperextensions and declined crunches that I do every session.

Widening my grip seemed to help my bench press and worked my chest more.


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DarthRebel
USA Fan
Member since Feb 2013
9676 posts
 Online 

re: Daily Strength Check-In
Got time crunched today, so just got main work and BBB in

Squat
5s AMRAP - 275 for 8 reps

BBB DL - 5x10 @ 145


Fe_Mike
Mississippi St. Fan
Member since Jul 2015
994 posts

re: Daily Strength Check-In
Good week til yesterday!

Monday legs. Squat: 135x10, 155x8, 155x10
Tuesday chest. Bench: 225x10, 245x5, 205x13 amrap
Thursday back. Deads: 135x10, 185x6, 225x4, 225x3 and tweaked my back something fierce on the last rep. Got too lazy. Waddled around awkwardly the rest of the day ha. Feels better today though so we'll be back at it (lightly) next week.


DarthRebel
USA Fan
Member since Feb 2013
9676 posts
 Online 

re: Daily Strength Check-In
Yup, dead lifts are my kryptonite. My form has to be strict or my back will crumble .


StringedInstruments
Auburn Fan
Member since Oct 2013
9996 posts

re: Daily Strength Check-In
Yesterday:

Squats: 195 1x5, 1x3 - went down to 185 for the remaining sets. Happy I got ten more pounds though for one set. See if I can do 5 sets of 5 next week.

Lunges: 3x8 with 40 pound dumbbells

Only did minimal Romanian deadlift work. They really destroyed my hamstrings last week so I just did a few reps with the 40 pound dumbbells in between lunges.


DarthRebel
USA Fan
Member since Feb 2013
9676 posts
 Online 

re: Daily Strength Check-In
OHP
5s AMRAP 12 reps @ 130

Bench BBB 5x10 @ 125

Dumbbell shrugs 3x10 @ 70, 75, 80

Dumbbell lat raises 3x10 @ 25, 30, 30


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12273 posts

re: Daily Strength Check-In
Clean and Jerk 165 3x3
Pause Squats 230 3x5
Pause Bench 160 2x5; AMRAPx1
V-Bar Lat Pulls 2x10
Tri Pushdown 2x10
EZ Curls 2x10
DB Rows 3x10
Hypers 3x10
Strict DLs 135 3x10

I’m fricking tired. I did some sets of 225 on deadlifts at the end trying to work on set up and form. I feel fustrated. I feel like I’m not doing it right.


Rep520
Arizona Fan
Member since Mar 2018
3955 posts

re: Daily Strength Check-In
Deadlift, 435x7.

Tried 255x2 on bench, failed rep 2. 3 backoff sets of DB bench supersetted with DB rows.

5x5 goblet squats with feet close.

3x3 good morning from pins at deadlift height in giant sets w ab wheel, box jumps and calves.

Bloodflow restriction arms to finish.


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