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Started By
Message
re: Daily Strength Check-In
Posted on 4/12/19 at 2:17 pm to DarthRebel
Posted on 4/12/19 at 2:17 pm to DarthRebel
Wrapping up 3s week of cycle 2 of BBB
Squats
5@135
5@165
3@195
3@230
3@265
3s ARMAP 9 @ 300
6@225
DL BBB 4x10 @ 150
Calf Raises - 3x10@135
Leg Press - 2x10@360, 2x10@450, 1x10@500
----------------------------------------------
OHP
5@65
5@80
3@95
3@110
3@125
3s AMRAP 10 @ 140
Bench BBB - 5x10 @ 135
DB Shrugs - 10@75, 10@80, 10@85
Arnold Press - 10@30, 10@40, 10@50
Squats
5@135
5@165
3@195
3@230
3@265
3s ARMAP 9 @ 300
6@225
DL BBB 4x10 @ 150
Calf Raises - 3x10@135
Leg Press - 2x10@360, 2x10@450, 1x10@500
----------------------------------------------
OHP
5@65
5@80
3@95
3@110
3@125
3s AMRAP 10 @ 140
Bench BBB - 5x10 @ 135
DB Shrugs - 10@75, 10@80, 10@85
Arnold Press - 10@30, 10@40, 10@50
Posted on 4/12/19 at 7:00 pm to DarthRebel
Hang Cleans 135 3x3
Pause Squats 275
Pause Bench 195 3x5
Barbell Rows 165 3x10
DB Bench 85 3x10
Curls 3x10
Front Squats 165 5x5
Reverse Hypers 3x10
13 Down
Finished 13 down in 8’2”. Not bad.
Pause Squats 275
Pause Bench 195 3x5
Barbell Rows 165 3x10
DB Bench 85 3x10
Curls 3x10
Front Squats 165 5x5
Reverse Hypers 3x10
13 Down
Finished 13 down in 8’2”. Not bad.
Posted on 4/12/19 at 9:54 pm to DeafJam73
Strength day.
Deadlift doubles to 475.
Low bar competition squats for the first time in 2 months. Groin didn't hurt! Doubles to 335 (light, but felt good just to do it pain free).
Bench doubles to 250.
3 giant sets of pin good mornings, weighted pushups and rows. 3 superset of suitcase farmers walks and weighted ab wheel.
Bloodflow restriction arms to finish. Really happy with finally squatting again.
Deadlift doubles to 475.
Low bar competition squats for the first time in 2 months. Groin didn't hurt! Doubles to 335 (light, but felt good just to do it pain free).
Bench doubles to 250.
3 giant sets of pin good mornings, weighted pushups and rows. 3 superset of suitcase farmers walks and weighted ab wheel.
Bloodflow restriction arms to finish. Really happy with finally squatting again.
Posted on 4/15/19 at 7:39 am to Rep520
Power Cleans 3x3 135
Pause Squats 280 3x5
Hammer OHP 3x10
Barbell Rows 170 3x10
DB Bench 85 3x10
Curls 3x10
Front Squats 175 5x5
Reverse Hypers 3x10
13 Down
I’m so glad that I added 13 down again (not). It’s a great finisher.
Pause Squats 280 3x5
Hammer OHP 3x10
Barbell Rows 170 3x10
DB Bench 85 3x10
Curls 3x10
Front Squats 175 5x5
Reverse Hypers 3x10
13 Down
I’m so glad that I added 13 down again (not). It’s a great finisher.
Posted on 4/15/19 at 9:45 pm to DeafJam73
Have a cat in the vet hospital, so cut short for vet visiting hours.
3x5 squats in a giant set with rows and weighted pushups.
3x2 deads with negative resistance in superset with weighted, feet elevated pushups.
3x5 squats in a giant set with rows and weighted pushups.
3x2 deads with negative resistance in superset with weighted, feet elevated pushups.
Posted on 4/16/19 at 7:18 am to Rep520
Ventured back into deadlifts after taking a couple weeks off as a result of a tweak. Break worked wonders. Was able to hit 225x5 with relative ease. Form was good, no strain, no lower back pain. Hadn't even attempted 225 on deads in probably 5 years before yesterday. Movin' on up.
Posted on 4/16/19 at 8:11 pm to DarthRebel
Starting 1s week of cycle 2
Deads
5@135
5@155
3@185
5@225
3@255
1s ARMAP 6 @ 285
Squat BBB 5x10 @ 165
Row - 5x8 @ 145
Lats - 5x8 @ 130
----------------------------------------------
Bench
10 @ 45
5 @ 105
5 @ 135
3 @ 155
5 @ 195
3 @ 225
1s AMRAP 7 @ 245
5 @ 225
10 @ 185
15 @ 135
OHP BBB - 5x10 @ 80 - These just hurt
DB Curl - 3x10 @ 32.5
Dips - 3x10 @ BW
Tricep Rope - 15@100, 15@115, 10@130, 10@145
Deads
5@135
5@155
3@185
5@225
3@255
1s ARMAP 6 @ 285
Squat BBB 5x10 @ 165
Row - 5x8 @ 145
Lats - 5x8 @ 130
----------------------------------------------
Bench
10 @ 45
5 @ 105
5 @ 135
3 @ 155
5 @ 195
3 @ 225
1s AMRAP 7 @ 245
5 @ 225
10 @ 185
15 @ 135
OHP BBB - 5x10 @ 80 - These just hurt
DB Curl - 3x10 @ 32.5
Dips - 3x10 @ BW
Tricep Rope - 15@100, 15@115, 10@130, 10@145
Posted on 4/16/19 at 10:07 pm to DeafJam73
quote:
Sorry about your cat man. :(
Thanks. She came home today. After an hour or so of happy petting, I snuck out to work through some feelings with strongman.
3 supersets of 300 LB sandbag cleans and duck walk. 3 more supersets of single arm farmers walks and weighted ab wheel.
Posted on 4/16/19 at 10:12 pm to Rep520
I did orange theory. I almost died
Posted on 4/16/19 at 10:19 pm to Hu_Flung_Pu
quote:
I did orange theory.
Posted on 4/16/19 at 11:16 pm to DarthRebel
Wife wanted me to try it.
Posted on 4/17/19 at 8:14 am to Hu_Flung_Pu
My wife has been trying to get me to go to her Orange Theory type place. One of those you wear a heart monitor, so they can take you as close to death as possible
I have told her, my cardio is walking from the car into the gym.
I have told her, my cardio is walking from the car into the gym.
Posted on 4/17/19 at 9:56 am to DarthRebel
Yeah, I've been saying that for awhile and she begged me to go while we didn't have kids this week. It was important for her so I just did it to make her happy. Told her to never expect me to do it again
Posted on 4/17/19 at 12:15 pm to Hu_Flung_Pu
quote:
I did orange theory. I almost died
I’m sorry.
At least there were chicks in yoga pants, right?
Posted on 4/17/19 at 7:01 pm to Hu_Flung_Pu
Dimel Deads 3x10 (warmup)
Deadlifts 5/3/1 - 315/365/385 405x2
Pause Bench 200 3x5
RDLs 145 3x10
Hip Thrusts 155 3x10
DB Bench 85 3x10
Kroc Rows 3x15
Curls 3x10
Reverse Hypers 3x10
13 Down
Did 13 Down a little slower today, but conditioning after work sucks.
Deadlifts 5/3/1 - 315/365/385 405x2
Pause Bench 200 3x5
RDLs 145 3x10
Hip Thrusts 155 3x10
DB Bench 85 3x10
Kroc Rows 3x15
Curls 3x10
Reverse Hypers 3x10
13 Down
Did 13 Down a little slower today, but conditioning after work sucks.
Posted on 4/17/19 at 8:25 pm to DeafJam73
My damn legs are so sore from the workout from yesterday.
Posted on 4/18/19 at 8:44 am to Hu_Flung_Pu
Power Cleans 135 3x3
Pause Squats 285 3x5
Hammer OHP 3x10
Barbell Rows 175 3x10
DB Bench 85 3x10
Curls 3x10
Front Squats 175 5x5
Reverse Hypers 3x10
13 Down
Pause Squats 285 3x5
Hammer OHP 3x10
Barbell Rows 175 3x10
DB Bench 85 3x10
Curls 3x10
Front Squats 175 5x5
Reverse Hypers 3x10
13 Down
Posted on 4/18/19 at 8:48 am to DeafJam73
Yesterday’s workout:
Flat Bench: 2x5, 1x6 @ 275 (pretty happy with this one)
Trap Bar DL: 1x8 @320
I’ve been doing more trap bar DL because it’s just way easier on my upper back for some reason. I have really short arms so I think my upper back takes a beating more so on BB than trap bar, but I honestly don’t know why.
Flat Bench: 2x5, 1x6 @ 275 (pretty happy with this one)
Trap Bar DL: 1x8 @320
I’ve been doing more trap bar DL because it’s just way easier on my upper back for some reason. I have really short arms so I think my upper back takes a beating more so on BB than trap bar, but I honestly don’t know why.
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