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Message
re: Daily Strength Check-In
Posted on 7/19/19 at 10:02 pm to DeafJam73
Posted on 7/19/19 at 10:02 pm to DeafJam73
5th week of tying or breaking a squat/dead PR.
525x2 dead, a rep PR.
EMOM bench singles, 245x7.
365x2 squat. 2 supersets of barbell hack squats and hip thrusts. 2 supersets of suitcase farmers walk and weighted ab wheel.
Used my new 50 lb slamball between every set as explosive/cardio work.
525x2 dead, a rep PR.
EMOM bench singles, 245x7.
365x2 squat. 2 supersets of barbell hack squats and hip thrusts. 2 supersets of suitcase farmers walk and weighted ab wheel.
Used my new 50 lb slamball between every set as explosive/cardio work.
1
Posted on 7/21/19 at 6:45 pm to JamesLang
Incline dumbbells 80's 2x15 90's 2x15 100's 1x12
Hammer chest press 200lb 5x15
Dips bodyweight 215lb 5x15
Cable flys decline pulls 100lb 4x12
Cable flys straight 80lb 4x19
Cable flys incline 80lb 4x10
Hammer chest press 200lb 5x15
Dips bodyweight 215lb 5x15
Cable flys decline pulls 100lb 4x12
Cable flys straight 80lb 4x19
Cable flys incline 80lb 4x10
Posted on 7/22/19 at 9:33 am to Rep520
quote:
525x2 dead, a rep PR
Nice dude!... Do you squat and deadlift on the same day? I usually separate them, but sometimes I will do a tier 2 deadlift like snatch grip deads on a heavy squat day.
Posted on 7/22/19 at 10:12 am to lsuwhoopyoazz3232
quote:
Nice dude!... Do you squat and deadlift on the same day? I usually separate them, but sometimes I will do a tier 2 deadlift like snatch grip deads on a heavy squat day.
Thanks!
I'm doing a modified Texas Method, so Monday is volume on squat, bench and dead (although TM usually has power cleans, I'll use dead and another posterior chain thing). Wednesdays are recovery, with variants of the main lifts, then heavy on squat, bench and dead on Fri.
I've started alternating squat and dead for max effort Fri. Trying to max both was challenging for my recovery. It sounds similar to your strategy with using a variant.
Posted on 7/22/19 at 9:29 pm to Rep520
Going lighter this week.
Hatfield squats in a giant set with feet elevated weighted pushups and 50 lb slamball chest passes. Twice.
Regular squats, weighted dips and more chest passes. Again, twice.
315 deads with a 2 count isometric an inch off the floor x2 and glute ham raise ball slams.
Started pouring rain and lightning, but I did some sled for cardio anyways. Stupid, just like these gainz will be.
Hatfield squats in a giant set with feet elevated weighted pushups and 50 lb slamball chest passes. Twice.
Regular squats, weighted dips and more chest passes. Again, twice.
315 deads with a 2 count isometric an inch off the floor x2 and glute ham raise ball slams.
Started pouring rain and lightning, but I did some sled for cardio anyways. Stupid, just like these gainz will be.
This post was edited on 7/22/19 at 9:29 pm
Posted on 7/22/19 at 9:45 pm to Rep520
Flat Bench: 262.5 2x4, 257.5 1x8
Speed bench: 210 2x3
Floor press: 185 2x8
DB Shoulder press: 70 2x8
Dead hang: 2x50s
Wide grip seated cable rows 2x10-12
Olympic ring pull ups 2x10
Ez bar curls
OHP
Hammer curls
Now that I’m typing it out this day 1 of the week workout for my programming is quite a bit. Possibly too much. Oh well, thats what the spreadsheet says to do
Speed bench: 210 2x3
Floor press: 185 2x8
DB Shoulder press: 70 2x8
Dead hang: 2x50s
Wide grip seated cable rows 2x10-12
Olympic ring pull ups 2x10
Ez bar curls
OHP
Hammer curls
Now that I’m typing it out this day 1 of the week workout for my programming is quite a bit. Possibly too much. Oh well, thats what the spreadsheet says to do
Posted on 7/22/19 at 9:53 pm to Dixie Normus
Hang Cleans 135 3x3
Squats 320 2x5; AMRAPx1 (10)
Front Squat 205 2x5
Pause Bench 225 3x5
Barbell Rows 185 2x12
DB Bench 95 2x12
Curls 2x12
Reverse Hypers 3x10
Today was a weird day. I think now that I am getting heavy with the weights again, I’m going to back off the accessory lifts.
Squats 320 2x5; AMRAPx1 (10)
Front Squat 205 2x5
Pause Bench 225 3x5
Barbell Rows 185 2x12
DB Bench 95 2x12
Curls 2x12
Reverse Hypers 3x10
Today was a weird day. I think now that I am getting heavy with the weights again, I’m going to back off the accessory lifts.
This post was edited on 7/22/19 at 11:22 pm
Posted on 7/23/19 at 9:21 pm to DeafJam73
Strongman.
Farmers walks up to 270 per hand. 5 work sets with a warmup and cooldown.
Yoke walk, 475x2 suoerset with shrugs.
50 pound slamball work, lateral tosses and side slams in a superset with either hanging leg raises or weighted ab wheel. Three times.
Gorilla grip to finish.
Farmers walks up to 270 per hand. 5 work sets with a warmup and cooldown.
Yoke walk, 475x2 suoerset with shrugs.
50 pound slamball work, lateral tosses and side slams in a superset with either hanging leg raises or weighted ab wheel. Three times.
Gorilla grip to finish.
Posted on 7/23/19 at 9:59 pm to Rep520
Squats: 295 2x4, 290 AMRAP (8)
Speed squats: 235 2x3
3 count Pause squats: 185 2x11
Deficit DL: 235 2x12
Calves
One of those workouts where it kicked your arse in a satisfying way
Speed squats: 235 2x3
3 count Pause squats: 185 2x11
Deficit DL: 235 2x12
Calves
One of those workouts where it kicked your arse in a satisfying way
Posted on 7/24/19 at 8:22 pm to Dixie Normus
Dimel Deads 135 3x10 (warmup)
Deads 5/3/1 - 335/385/425
OHP 135 2x5; AMRAPx1 (10)
Barbell Rows 155 2x12
Kroc Rows 95 2x12
Incline DB Press 2x12
Reverse Hypers 3x10
Also did some EZ bar curls. There was a girl in there with one imprssive set of arse cheeks. I wanted to make her wet with my oh so powerful curls of like 75 lbs. FTR, I watched her squat. Horrible form. I’d blow out her lumbar if I smashed (which I won’t because I’m getting married).
Deads 5/3/1 - 335/385/425
OHP 135 2x5; AMRAPx1 (10)
Barbell Rows 155 2x12
Kroc Rows 95 2x12
Incline DB Press 2x12
Reverse Hypers 3x10
Also did some EZ bar curls. There was a girl in there with one imprssive set of arse cheeks. I wanted to make her wet with my oh so powerful curls of like 75 lbs. FTR, I watched her squat. Horrible form. I’d blow out her lumbar if I smashed (which I won’t because I’m getting married).
This post was edited on 7/24/19 at 8:24 pm
Posted on 7/24/19 at 9:32 pm to DeafJam73
Recovery day.
Giant set of 225x5 bench, trx rows, side laterals and 50 lb slamball chest passes, twice. Sub weighted feet elevated pushups for bench and repeat 2x more.
2 giant sets of belt squats, reverse hyper and ghr's.
Sled dragging to finish.
Giant set of 225x5 bench, trx rows, side laterals and 50 lb slamball chest passes, twice. Sub weighted feet elevated pushups for bench and repeat 2x more.
2 giant sets of belt squats, reverse hyper and ghr's.
Sled dragging to finish.
Posted on 7/25/19 at 7:07 am to DeafJam73
Just wait till you get married. I swear I catch more eyes now that I wear a ring than I ever did when I was single. Women are some canniving mfers.
Posted on 7/25/19 at 7:45 am to Dixie Normus
People said the same thing when we started dating. I never experienced that. For the record, I would never cheat on my fiancé. I just admire a well rounded bottom.
Posted on 7/25/19 at 2:13 pm to DeafJam73
Nothing wrong with a little appreciation.
Posted on 7/25/19 at 2:28 pm to DeafJam73
quote:
For the record, I would never cheat on my fiancé. I just admire a well rounded bottom.
I'm married and wouldn't cheat on my wife.
Marriage doesn't stop you from finding women attractive. It just means you shouldn't act on it.
Posted on 7/26/19 at 8:58 am to Rep520
Amen to that.
AM workout:
Deadlift: 320 2x4; 315 1x8
Bench: 300 1x1; 215 3x7
3s Pause Bench: 265 2x1
Close Grip bench: 185 3x8
Weighted chins (25lb): 2x8
Spider curls
Face pulls
Olympic chins
AM workout:
Deadlift: 320 2x4; 315 1x8
Bench: 300 1x1; 215 3x7
3s Pause Bench: 265 2x1
Close Grip bench: 185 3x8
Weighted chins (25lb): 2x8
Spider curls
Face pulls
Olympic chins
Posted on 7/26/19 at 6:46 pm to Dixie Normus
Face pulls: what are they, and why should I incorporate them? I see every person doing them now.
Hang cleans 135 3x3
Squats 325 2x5; AMRAPx1 (7)
Pause Bench 225 3x5
Tricep pushdown 2x12
Lat pulldowns 2x12
Curls 2x12
Reverse Hypers 3x10
I was tired today. Banging out those squats were trifling.
The future Mrs. and I are at Superiors enjoying music and chips and salsa. CARBO LOAD
Hang cleans 135 3x3
Squats 325 2x5; AMRAPx1 (7)
Pause Bench 225 3x5
Tricep pushdown 2x12
Lat pulldowns 2x12
Curls 2x12
Reverse Hypers 3x10
I was tired today. Banging out those squats were trifling.
The future Mrs. and I are at Superiors enjoying music and chips and salsa. CARBO LOAD
This post was edited on 7/26/19 at 9:36 pm
Posted on 7/26/19 at 10:03 pm to DeafJam73
Heavy stuff.
Rep PR with 365x4 on squats. Might have had 5, but was getting very light headed, so I took the PR.
Tried EMOM bench singles with 250. Got that 3x, had to drop to 245x2 and did 235 another 2x.
Deadlifts up to 505x2.
3 giant sets of terminal knee extension (back was too fried for squats), hip thrusts, band flys and 50 lb slamball chest passes. 3 giant sets of trx bicep curls and tricep extensions.
Sled dragging to finish.
Rep PR with 365x4 on squats. Might have had 5, but was getting very light headed, so I took the PR.
Tried EMOM bench singles with 250. Got that 3x, had to drop to 245x2 and did 235 another 2x.
Deadlifts up to 505x2.
3 giant sets of terminal knee extension (back was too fried for squats), hip thrusts, band flys and 50 lb slamball chest passes. 3 giant sets of trx bicep curls and tricep extensions.
Sled dragging to finish.
Posted on 7/27/19 at 12:02 pm to DeafJam73
Alternative to reverse dumbbell flyes. It’s for rear delt work.
Squats: 335 1x1; 245 3x7
OHP: 140 2x4; 135 1x8
Good mornings 2x8
Step back lunges 2x8 (loving these lately)
Barbell rows 2x8
Speed DL: 255 2x3
Calves
Squats: 335 1x1; 245 3x7
OHP: 140 2x4; 135 1x8
Good mornings 2x8
Step back lunges 2x8 (loving these lately)
Barbell rows 2x8
Speed DL: 255 2x3
Calves
Posted on 7/27/19 at 3:11 pm to Dixie Normus
Is it something that I should incorporate?
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