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Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1058 posts

re: Daily Strength Check-In
Recently started brogains powerbuilding program. Starting week 3 today, but I highly recommend it. It combines a few aspects of various programs from GSLP and Ahlsrule and I’ve been noticing some pretty significant strength increases.

There’s a google spreadsheet for it on liftvault.


Rep520
Arizona Fan
Member since Mar 2018
5220 posts
 Online 

re: Daily Strength Check-In
Volume day. Had the garage door open at 100 degrees bc two rats died in our dryer vent yesterday and the smell of dead rat was still a little there.

Squats 315x5 in superset with weighted, feet elevated pushups. Back felt dicey so I dropped to 275x8 on 2 more supersets.

2 supersets of BB hack squats and weighted dips x5.

Finished with 2x3 ripcord stiff leg deadlift.


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
13364 posts
 Online 

re: Daily Strength Check-In
I am flat out tired. I think I’m going to do a deload this week.

Power Cleans 175 3x3
Squats 310 2x5; AMRAPx1 (5)
Front Squats 1853x5
Bench Press 250x5; 225 2x5
Barbell Rows 135 2x12
DB Bench 70 2x12
Curls 2x12
Reverse Hypers 3x10

Those squats felt so damn heavy.


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
4460 posts
 Online 

re: Daily Strength Check-In
Deadlifts 330 5x3
OHP 105 3x10
Bent over rows: 145 5x5
T bar shoulder press: 45 3x10
Lat Pulldowns 140 3x10
Upright rows 80 3x10

Abs to finish.
This post was edited on 7/9 at 2:05 pm


Rep520
Arizona Fan
Member since Mar 2018
5220 posts
 Online 

re: Daily Strength Check-In
Strongman.

Farmers walks. 250x3. 270x1. I would have done more with 270, but grip was a problem today. Kept slipping and losing it. I may need more chalk.

Yoke walk, 475x2.

Core circuit of weighted ab wheel, banded twisty things and lateral/side 200 lb sandbag tosses. Two rounds.

Some extra gorilla grip work so my grip hopefully improves to end things. I hope the monsoon rain starts soon.


Rep520
Arizona Fan
Member since Mar 2018
5220 posts
 Online 

re: Daily Strength Check-In
Recovery day.

2 giant sets of 225x5 bench, 50 lb rows and side laterals. 2 more giant sets of pin overhead press, weighted, feet elevated pushups and pullups.

2 giant sets of 124 lb belt squat x8, Glute/Ham raises and reverse hypers.

Curls for the girls and skullcrushers in 2 supersets.


Rep520
Arizona Fan
Member since Mar 2018
5220 posts
 Online 

re: Daily Strength Check-In
A little conservative tonight because my back was bothering me.

Squats, 365x3.

Bench, EMOM, 240x7.

Deadlift doubles to 455 in a superset with good mornings from pins.

Some BB hack squats. 1/2 mile ruck to finish.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1058 posts

re: Daily Strength Check-In
Flat Bench: 267.5 3x3, 255 1x7
Speed Bench: 205 2x3
Floor press: 185 2x8
DB Shoulder press: 70 2x7
Dead hangs: 2x45s (trying to work up to 1x90)
Wide grip rows
Chin ups
Curls

Pretty happy with the bench numbers. I’ve been eating for strength lately and it’s really starting to show in all of my lifts. Probably had another rep or two in the tank at 255.


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
13364 posts
 Online 

re: Daily Strength Check-In
Bench looks good man. 255 for 7 is pushing weight brother. I’m hoping I have a good week.


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
13364 posts
 Online 

re: Daily Strength Check-In
Power Cleans 175 3x3
Squats 310 2x5; AMRAPx1 (10)
Front Squats 205 3x5
Bench 250 2x5; AMRAPx1 (4)
Barbell Rows 185 2x12
DB Bench 95 2x12
Curls 2x12
Reverse Hypers 3x10
10 BW squats, 10 kb swings, 10 pushups - AMRAP 10 mins

Bench fricking sucked today. Right in the pussy.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1058 posts

re: Daily Strength Check-In
Those squats tho


Rep520
Arizona Fan
Member since Mar 2018
5220 posts
 Online 

re: Daily Strength Check-In
I had a stress filled day at work and it was 108 and fairly humid so 20 min outside sucked...then came the hour in the garage.

Squats 3x315, 325 and 335 in a superset with weighted, feet elevated pushups.

Barbell hack squats 2x5 supersetted with weighted dips x5.

Dynamic paused deads with 1 second ripcord stop x2 supersetted with hip thrusts and pullups.

Finished with some sled pulling. That is vomit worthy in the weather we had today.


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ScaryClown
Member since Nov 2016
4410 posts

re: Daily Strength Check-In
Good lord is everybody super strong here, I would have to start taking creatine and that protein crap to start pushing 275 8 times again. 6ft 190

Haven’t been to gym in 6 months. Barely do a few pushups a week and can probably only bench 225 like 5 times now.
This post was edited on 7/15 at 11:54 pm


Rep520
Arizona Fan
Member since Mar 2018
5220 posts
 Online 

re: Daily Strength Check-In
This board is one of the best about actual positive support where the normal internet is about sniping people. Even blunter takes here are generally driven by a desire to give people actual good advice they can make positive changes with.

Heck, I'm only pushing 225x8 or so on the bench right now. The desire to go further and better youself is the big thing.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1058 posts

re: Daily Strength Check-In
This AM:

Squats: 300 3x3, 285 1x8
Speed squats: 235 1x3
3s Pause Squats: 185 1x12
Deficit DL: 235 1x12
Ladder pushups
Calves
Abs


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
13364 posts
 Online 

re: Daily Strength Check-In
A lot of guys here have been doing this whole training thing for quite a while. Don’t feel intimidated. You won’t get any crap from people here. This thread is about improvement and positive reinforcement. So long as you bring in a good attitude, you’ll fir in.

For the record, I’m strong, but I’m eating for fat loss. Hopefully in a few more months I’ll reverse diet and fricking transform into a beast. We’ll see.


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DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
13364 posts
 Online 

re: Daily Strength Check-In
I worked the heavy bag today, but I forgot to eat breakfast. I got winded fast.


Rep520
Arizona Fan
Member since Mar 2018
5220 posts
 Online 

re: Daily Strength Check-In
Strongman.

Fixed my farmers walk grip and it hurt, but no slipping. 3 sets with 250 per hand, 2 with 270 per hand.

Giant sets of shrugs, 200 lb sandbag carries and gorilla grip x 3.

Trx bodysaw and pallof press for 3 supersets.

Ryan Bingham, Better Than Ezra and Nelly for music.


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
13364 posts
 Online 

re: Daily Strength Check-In
Man. The inside of my elbows hurt. Wtf?


ScaryClown
Member since Nov 2016
4410 posts

re: Daily Strength Check-In
This was happening to me bad on one elbow when i was working out. dips would absolutely kill me. Every once in awhile ill do some type of yard work or something that makes it hurt like hell the next day. Its like tennis elbow or something and it doesnt appear that its ever going to go away.


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