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re: Daily Strength Check-In
Posted on 5/8/19 at 7:07 pm to DarthRebel
Posted on 5/8/19 at 7:07 pm to DarthRebel
Dimel Deads 135 3x10 (warm up)
Deadlifts 5/3/1 - 315/365/385 singles - 405/425
Bench 190 2x5; 1xAMRAP (17)
Hip Thrusts 175 2x12
Kroc Rows 85 3x15
Lat Pull Down 2x12
Curls 2x12
Reverse Hypers 3x10
13 Down finished 9:51
Time for chicken.
Deadlifts 5/3/1 - 315/365/385 singles - 405/425
Bench 190 2x5; 1xAMRAP (17)
Hip Thrusts 175 2x12
Kroc Rows 85 3x15
Lat Pull Down 2x12
Curls 2x12
Reverse Hypers 3x10
13 Down finished 9:51
Time for chicken.
Posted on 5/8/19 at 9:07 pm to DeafJam73
quote:
Dude. Just stab yourself. Probably less painful.
At the time, I didn't know I was also getting a cold.
Light volume yesterday. Light strongman today.
200 lb per hand farmers walks x4. Core circuit of suitcase farmers and weighted ab wheel. Bloodflow restriction arms and done.
Posted on 5/9/19 at 9:24 am to Rep520
5/3/1 BBS Deadlift Day
Top Set 245 x5
BBS Set
Fairly relaxed workout. Definitely underestimated Deadlift Max because it’s not nearly as hard as Squat day.
Thumbs hurt as I’m working on switching to a hook grip.
Top Set 245 x5
BBS Set
Fairly relaxed workout. Definitely underestimated Deadlift Max because it’s not nearly as hard as Squat day.
Thumbs hurt as I’m working on switching to a hook grip.
Posted on 5/10/19 at 1:47 pm to marchballer
Power Cleans 135 3x3
Squats 235 2x5; AMRAPx1 (22)
OHP 120 2x5; AMRAPx1 (12)
Barbell Rows 165 2x12
DB Bench 85 2x12
Curls 2x12
Front Squats 185 3x5
Reverse Hypers 3x10
200 KB swings with 24kg 8’59”
Good workout today. I didn’t think the KB swings would make me work as hard as I did. After 50 or so, I was starting to fell the burn.
Squats 235 2x5; AMRAPx1 (22)
OHP 120 2x5; AMRAPx1 (12)
Barbell Rows 165 2x12
DB Bench 85 2x12
Curls 2x12
Front Squats 185 3x5
Reverse Hypers 3x10
200 KB swings with 24kg 8’59”
Good workout today. I didn’t think the KB swings would make me work as hard as I did. After 50 or so, I was starting to fell the burn.
Posted on 5/13/19 at 10:00 pm to DeafJam73
Hoping I'm over the cold.
275-295 for 3 sets of 5 squats w/close stance.
6x5 weighted pushups, last 3 with feet elevated.
2x2 deadlifts with 455 and accentuated negatives off 4 inch blocks.
Did a 1/3 mile ruck with a 50-60 lb vest to try to get a tiny bit of cardio back.
275-295 for 3 sets of 5 squats w/close stance.
6x5 weighted pushups, last 3 with feet elevated.
2x2 deadlifts with 455 and accentuated negatives off 4 inch blocks.
Did a 1/3 mile ruck with a 50-60 lb vest to try to get a tiny bit of cardio back.
Posted on 5/14/19 at 8:26 am to Rep520
Welp after blowing my back out again I've decided back squats just aren't in the cards for me. Guess I'll never get into the 1000 lb club unless my deadlift creeps up close to 500
Flat Bench 235 x 8 x 3
Incline Bench 135 x AMRAP x 3
Face pulls, lat raises
Flat Bench 235 x 8 x 3
Incline Bench 135 x AMRAP x 3
Face pulls, lat raises
Posted on 5/14/19 at 9:01 am to Fe_Mike
quote:
Welp after blowing my back out again I've decided back squats just aren't in the cards for me.
Do you have stuff available for belt squats? If back/front squats hurt your back, belt squats give you an option with a completely unloaded spine.
Posted on 5/14/19 at 9:50 am to Rep520
I do not, but I'll have to look into that. Thanks for the tip!
Posted on 5/14/19 at 10:15 am to Fe_Mike
If you have or can find a dipping belt, that's 95% of belt squats. It's not the same as regular squats, but the best leg exercise you can do with an unloaded spine, IMO.
Posted on 5/14/19 at 12:08 pm to Rep520
Power Cleans 135 3x3
Squats 240 2x5; AMRAPx1 (22)
Bench 195 2x5; AMRAPx1 (15)
Barbell Rows 165 2x12
DB Bench 85 2x12
Curls 2x12
Front Squats 185 3x5
200 KB swings 24 kg 8’15”
Yesterday’s workout. Went for a 2.5 mile run today.
Squats 240 2x5; AMRAPx1 (22)
Bench 195 2x5; AMRAPx1 (15)
Barbell Rows 165 2x12
DB Bench 85 2x12
Curls 2x12
Front Squats 185 3x5
200 KB swings 24 kg 8’15”
Yesterday’s workout. Went for a 2.5 mile run today.
Posted on 5/14/19 at 12:25 pm to Fe_Mike
That's a bummer man. Good luck with the recovery. How much pain are you in?
Monday 5/3/1 BBS Bench
Swapped Squat and Bench day as I did a pretty grueling 10 mile hike with 3k+ foot elevation gain Saturday. Need another day to let the legs recover
Top Set 200 x5. Smooth and Easy. Pretty clear my bench is comfortably in the 200s now with some room to grow.
BBS Set was not bad. Bar Movement was slower than I wanted but still good.
Tuesday 5/3/1 BBS Squat
Top Set 255 x5. Smooth sailing again. Looking forward to the PR Test at 290 soon.
Squat BBS Sets. Mother of God these suck the soul out of me. Definitely will be sore from this one.
Accessories: Back Extensions, Hanging Leg Raises, Hamstring Curls.
Monday 5/3/1 BBS Bench
Swapped Squat and Bench day as I did a pretty grueling 10 mile hike with 3k+ foot elevation gain Saturday. Need another day to let the legs recover
Top Set 200 x5. Smooth and Easy. Pretty clear my bench is comfortably in the 200s now with some room to grow.
BBS Set was not bad. Bar Movement was slower than I wanted but still good.
Tuesday 5/3/1 BBS Squat
Top Set 255 x5. Smooth sailing again. Looking forward to the PR Test at 290 soon.
Squat BBS Sets. Mother of God these suck the soul out of me. Definitely will be sore from this one.
Accessories: Back Extensions, Hanging Leg Raises, Hamstring Curls.
Posted on 5/14/19 at 1:00 pm to DarthRebel
Cycle 3 1s week of BBB
Deads
5@135
5@155
3@185
5@235
3@265
1s ARMAP 3 @ 295 - Just felt like a pansy on Monday
Squat BBB 5x10 @ 185
Row - 5x10 @ 145
Lats - 5x10@130
----------------------------------------------
Bench
10 @ 45
5 @ 105
5 @ 135
3 @ 155
5 @ 200
3 @ 225
1s AMRAP 7 @ 250
9 @ 225
10 @ 185
15 @ 135
OHP BBB - 5x10 @ 85
DB Curl - 3x10 @ 40
Tricep - 15@100, 15@115, 10@130, 10@145, 10@160, 5@175
Flys - 3x10 @ 160
Deads
5@135
5@155
3@185
5@235
3@265
1s ARMAP 3 @ 295 - Just felt like a pansy on Monday
Squat BBB 5x10 @ 185
Row - 5x10 @ 145
Lats - 5x10@130
----------------------------------------------
Bench
10 @ 45
5 @ 105
5 @ 135
3 @ 155
5 @ 200
3 @ 225
1s AMRAP 7 @ 250
9 @ 225
10 @ 185
15 @ 135
OHP BBB - 5x10 @ 85
DB Curl - 3x10 @ 40
Tricep - 15@100, 15@115, 10@130, 10@145, 10@160, 5@175
Flys - 3x10 @ 160
Posted on 5/15/19 at 7:31 am to DarthRebel
Dimel Deads 135 3x10 (warmup)
Hex Deads - 5/3/1 - 315/365/385
OHP 125 3x5; AMRAPx1 (12)
Hip Thrusts 155 2x12
Kroc Rows 85 3x15
Lat Pull Downs 2x12
Curls 2x12
Reverse Hypers 3x10
Hang Clean to 3 Push Presses 5x5
95 lbs
These Greyskull conditioning exercises are no joke. I’m sweating my dick off.
Hex Deads - 5/3/1 - 315/365/385
OHP 125 3x5; AMRAPx1 (12)
Hip Thrusts 155 2x12
Kroc Rows 85 3x15
Lat Pull Downs 2x12
Curls 2x12
Reverse Hypers 3x10
Hang Clean to 3 Push Presses 5x5
95 lbs
These Greyskull conditioning exercises are no joke. I’m sweating my dick off.
Posted on 5/17/19 at 9:05 am to DeafJam73
Finally getting back in to the swing of things
Deadlifts 305 5x3
Overhead Press 100 3x10
Landmine Rows 90 3x10
Lateral Raises 20 3x10
Lat Pulldowns 120 3x10
Shoulder Shrugs 110 3x10
Deadlifts 305 5x3
Overhead Press 100 3x10
Landmine Rows 90 3x10
Lateral Raises 20 3x10
Lat Pulldowns 120 3x10
Shoulder Shrugs 110 3x10
Posted on 5/17/19 at 6:57 pm to Bonkers119
Power Cleans 135 3x3
Squats 245 2x5; AMRAPx1 (21)
Bench 200 2x5; AMRAPx1 (13)
Barbell Rows 165 2x12
DB Bench 85 2x12
Curls 2x12
Front Squats 185 3x5
Reverse Hypers 3x10
Hang clean to 3 Push Pressed 5x5 Finised 8’26”
I probably had 5 more reps in me on bench until I had a cramp in my left hamstring. fricking bummer.
Squats 245 2x5; AMRAPx1 (21)
Bench 200 2x5; AMRAPx1 (13)
Barbell Rows 165 2x12
DB Bench 85 2x12
Curls 2x12
Front Squats 185 3x5
Reverse Hypers 3x10
Hang clean to 3 Push Pressed 5x5 Finised 8’26”
I probably had 5 more reps in me on bench until I had a cramp in my left hamstring. fricking bummer.
Posted on 5/18/19 at 2:44 pm to DarthRebel
Cycle 3 1s week of BBB
1s Squats
10 @ 45
5 @ 135
5 @ 185
3 @ 225
5 @ 255
3 @ 295
1s AMRAP 6 @ 325
5 @ 275
DL BBB 5x10 @ 155
Bunch of calf work
1s Squats
10 @ 45
5 @ 135
5 @ 185
3 @ 225
5 @ 255
3 @ 295
1s AMRAP 6 @ 325
5 @ 275
DL BBB 5x10 @ 155
Bunch of calf work
Posted on 5/20/19 at 6:46 am to DarthRebel
Deadlift PR of 365 lbs this morning weighing 173 lbs. Feeling pumped for the week.
Posted on 5/20/19 at 7:36 am to LSUSUPERSTAR
Power Cleans 135 3x3
Squats 250 2x5; AMRAPx1 (20)
OHP 130 2x5; AMRAPx1 (9)
Barbell Rows 165 2x12
DB Bench 85 2x12
Curls 2x12
Front Squats 185 3x5
Reverse Hypers 3x10
200 KB swings 24kg finished 6’45”
OHP felt rough today. I did get through 100 straight kb swings before a break though.
Squats 250 2x5; AMRAPx1 (20)
OHP 130 2x5; AMRAPx1 (9)
Barbell Rows 165 2x12
DB Bench 85 2x12
Curls 2x12
Front Squats 185 3x5
Reverse Hypers 3x10
200 KB swings 24kg finished 6’45”
OHP felt rough today. I did get through 100 straight kb swings before a break though.
Posted on 5/21/19 at 3:49 pm to LSUSUPERSTAR
Nice my PR is 350 at around the same weight. Awesome feeling. Let’s go get 405!
Posted on 5/21/19 at 3:50 pm to marchballer
5/3/1 BBS Squat week 1
Top Set 240 lbs. fast and good. Good way to start the first week of a Wendler cycle
BBS. Tough but not too bad.
Core and Leg accessories were all good.
Top Set 240 lbs. fast and good. Good way to start the first week of a Wendler cycle
BBS. Tough but not too bad.
Core and Leg accessories were all good.
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