Posted by
Message
DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12809 posts

re: Daily Strength Check-In

Power Cleans 135 3x3
Pause Squats 295 3x5
Pause Bench 210 3x5
Barbell Rows 175 3x10
DB Bench 85 3x10
Curls 3x10
Front Squats 175 5x5
Reverse Hypers 3x10
10 Min row machine

I been focusing on taking pressure off of my lower back and have succeeded through enforcing bracing and working on mobility to make sure I move fluidly. Now, I’m feeling tightness in my mid-back. What’s up with that? I’m been doing a lot of heavy rows to help build up my upper, but now my middle is feeling it. It’s not sharp pain. Just tightness and soreness. Can anyone help a brotha out?

I think I’m going to take a deload week next week. I’ve been hitting hard the last several week. Going to really hit conditioning hard and continue to focus on the fundamentals.


marchballer
Stanford Fan
The Greatest Country on Earth
Member since Aug 2008
3724 posts

re: Daily Strength Check-In
Haven’t posted here in a while. Still lifting and getting after it. Started 5/3/1 BBS today.

I’m 5’7 175 manlet. Diet: mostly veggie based. Eat meat a couple times a week. Don’t count macros nor calories but I generally stay away from processed foods and snacks. Weakness is alcohol.

Using estimated 1RM
Squat 315
Deadlift 315
Bench 250
Press 115

Press and Dead should probably be higher but I’m going conservative for now. Planning on running this for the next year while I only have 45 mins a day to train.

Day 1 Squat
Top set 230 x5. Easy and strong. The BBS was tough. I think pure volume is what hurt here. Not the weight. Kept rest at 1-2 mins on these.

Assistance was good. Def can see this routine getting me into a nicer beach body for the summer
This post was edited on 4/29 at 6:40 pm


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12809 posts

re: Daily Strength Check-In
Clean and Jerk 135 3x3
Squats work to heavy single 385
Bench work to heavy single 275
Barbell Rows 135 3x10
DB Bench 65 3x10
Curls 3x10
Front Squats 135 5x5
Reverse Hypers 3x10
13 Down completed in 8’15”

Figured out what was wrong with my squat. I wasn’t going into my hips enough. Once I loaded more into my hips, everything was clicking.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1026 posts

re: Daily Strength Check-In
Seated OHP: 2x5, 1x7 @ 165
Squats: 1x5 @ 315


Replies (0)
Replies (0)
00
DarthRebel
USA Fan
Member since Feb 2013
10744 posts

re: Daily Strength Check-In
OK, back to heavy lifting after a Week 7 deload.

Starting Cycle 3 5s week of BBB

Deads
5@135
5@155
3@185
5@205
5@235
5s ARMAP 11 @ 265

Squat BBB 3x10 @ 175, 5 @175 - Felt some kneecap pain, so stopped at 35 of 50

Row - 5x10 @ 145

Lats - 1x10@145, 3x10@130

----------------------------------------------
Bench
10 @ 45
5 @ 95
5 @ 135
3 @ 165
5 @ 185
5 @ 205
5s AMRAP 12 @ 225
10 @ 185
10 @ 135
15 @ 135

OHP BBB - 5x10 @ 80

DB Curl - 3x10 @ 35

Tricep Rope - 10@100, 10@115, 10@130, 8@145, 6@160


marchballer
Stanford Fan
The Greatest Country on Earth
Member since Aug 2008
3724 posts

re: Daily Strength Check-In
5/3/1 BBS

Top Set 180 x5. Easy.
BBS sets were fine. Not as hard as Squat day

Accessories went well. Dips pull-ups, Curls, face pulls


DarthRebel
USA Fan
Member since Feb 2013
10744 posts

re: Daily Strength Check-In
quote:

5/3/1 BBS


I want to do that template one day, do you like it?


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12809 posts

re: Daily Strength Check-In
Dimel Deads 3x10 (warmup)
Deadlifts 5/3/1 - 315/365/405
RDLs 155 3x10
Hip Thrusts 155 3x10
DB OHP 45 3x10
Lat Pull Downs 3x10
Curls 3x10
Kroc Rows 85 3x10
Reverse Hypers 3x10
10 Down completed in 7’30”

Short on time and energy. Did 10 down today so I can finish with some sort of conditioning. I HATE CALORIC DEFICIT


Replies (0)
Replies (0)
00
marchballer
Stanford Fan
The Greatest Country on Earth
Member since Aug 2008
3724 posts

re: Daily Strength Check-In
Just started on Monday. So far so good. I'll report back in a few weeks once I see some true progress.

5/3/1 BBS Deadlift Day

Top Set Deadlift 230 x5 reps.

Honestly easy workout. I know things will ramp up from here but nice mental break from liftings. High number of sets are dialing in my form too.



Replies (0)
Replies (0)
00
DarthRebel
USA Fan
Member since Feb 2013
10744 posts

re: Daily Strength Check-In
Cycle 3 5s week of BBB

1s Squats
10 @ 45
5 @ 135
5 @ 185
3 @ 205
5 @ 225
5 @ 255
5s AMRAP 8 @ 295

DL BBB 3x10 @ 155 - I need to get these back to 5x10 :(

Calf Raises - 15@135, 15@150, 20@150

Leg Press - 15 @ 300, 10 @ 360, 10 @ 440

---------------
1s OHP
5 @ 65
5 @ 85
3 @ 95
5 @ 105
5 @ 125
5s AMRAP 11 @ 140
5 @ 135

BBB Bench - 5x10 @ 155

Shrugs - 12 @ 75, 10 @ 80, 10 @ 85

Arnold Press 10 @ 40, 10 @ 45, 10 @ 50


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12809 posts

re: Daily Strength Check-In
Clean and Jerk 135 3x3
Squats 225 2x5; AMRAPx1 (21)
Bench 185 2x5; AMRAPx1 (16)
Barbell Rows 165 2x12
DB Bench 2x12 90
Curls 2x12
Front Squats 185 3x5
Reverse Hypers 3x10
13 Down competed in 8’22”

Went back to the classic GSLP format.


Rep520
Arizona Fan
Member since Mar 2018
4409 posts

re: Daily Strength Check-In
Haven't posted in a bit due to family health stuff. I have still been working, just cutting down internet for fam at night.

Block pull doubles up to 515. Bench doubles up to 250. Squat doubles to 365.

Core circuit of 176 lb suitcase farmers walk, weighted ab wheel and pin good morning. 3 rounds.

Finally tried to farmers walk 75 dumbbells in each hand all the way around my housing development. It's about a 8 minute walk without weights. That was stupid. I may throw up.


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12809 posts

re: Daily Strength Check-In
quote:


Finally tried to farmers walk 75 dumbbells in each hand all the way around my housing development. It's about a 8 minute walk without weights. That was stupid. I may throw up.



Dude. Just stab yourself. Probably less painful.


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12809 posts

re: Daily Strength Check-In
Power Cleans 135 3x3
Squats 230 2x5; AMRAPx1 (25)
OHP 115 2x5; AMRAPx1 (12)
Barbell Rows 165 2x12
DB Bench 85 2x12
Curls 2x12
Front Squats 185 3x5
Reverse Hypers 3x10
Bike for 20 mins

Wasn’t up for 13 Down today. fricking Mondays. I know, I know. Don’t be a pussy.
This post was edited on 5/6 at 7:24 am


marchballer
Stanford Fan
The Greatest Country on Earth
Member since Aug 2008
3724 posts

re: Daily Strength Check-In
5/3/1 BBS Squat Day

Top set 245 x5

Quick and Easy. Def not hard at this point.

BBS set. Mother of God these sets separate the men from the boys. The DOMs will be real with this one.


Replies (0)
Replies (0)
00
DarthRebel
USA Fan
Member since Feb 2013
10744 posts

re: Daily Strength Check-In
Cycle 3 3s Week Bench

Bench
10 @ 45
5 @ 105
5 @ 135
3 @ 165
3 @ 185
3 @ 210
3s AMRAP 10 @ 240
7 @ 225
10 @ 185

OHP BBB - 5x10 @ 95

DB Curl - 3x10 @ 35




Replies (0)
Replies (0)
00
jyoung1
LSU Fan
Lafayette
Member since May 2010
1267 posts

re: Daily Strength Check-In
quote:

BBS


What is that?


DarthRebel
USA Fan
Member since Feb 2013
10744 posts

re: Daily Strength Check-In
It is a template of Wendler's 5/3/1.

BBS - Boring But Strong

BBB - Boring But Big

The percentages differ, but summarizing BBB is 5x10 sets for hypertrophy and BBS is 10x5 sets for strength.


marchballer
Stanford Fan
The Greatest Country on Earth
Member since Aug 2008
3724 posts

re: Daily Strength Check-In
Yeah i did BBB last year and saw great gains. Both are getting me exhausted. I think I can see how BBB promotes more hyper trophy but BBS promotes more strength. I’ll get a better feel after a few cycles.


DarthRebel
USA Fan
Member since Feb 2013
10744 posts

re: Daily Strength Check-In
What % do you run off your Training Max for the BBS sets? I am doing BBB now again and started BBB sets at 50% of TM, but I am creeping those percentages up now on some.


first pageprev pagePage 63 of 64next pagelast page

Back to top

logoFollow TigerDroppings for LSU Football News
Follow us on Twitter, Facebook and Instagram to get the latest updates on LSU Football and Recruiting.

FacebookTwitterInstagram