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Started By
Message
re: Daily Strength Check-In
Posted on 7/27/19 at 3:22 pm to DeafJam73
Posted on 7/27/19 at 3:22 pm to DeafJam73
Depends on what you want. It’s more of an aesthetic exercise because it gives you that cut on the back of your shoulder, but it’s not going to really help you perform in your other lifts. More of a beach muscle exercise 
If that’s what you want, then yeah it’s great.
If that’s what you want, then yeah it’s great.
1
Posted on 7/27/19 at 4:05 pm to Dixie Normus
Eh. I train for performance. Looks is a byproduct. I’ll skip over that.
Posted on 7/27/19 at 4:13 pm to DeafJam73
Face pulls are also a good prehab exercise for those of us that hunch over a keyboard a lot and have bad posture. Face pulls, rows, and reverse flys. I do those before most of my workouts as part of my warm-up
This post was edited on 7/27/19 at 6:31 pm
Posted on 7/28/19 at 10:27 pm to Hulkklogan
I like trx facepulls with rotations for shoulder health. But I do shoulder dislocates and band pull aparts daily to help shoulder health and stretch the chest.
Tonight I started greyskull gladiator phase 1, I will say the HiiBB really helped with conditioning and muscle endurance, great program but ready for more traditional program as I have had dead legs the last 3 training weeks, even the whole time on vacation.
Warm up-
30 shoulder dislocates with stick
35 pushups
10 strict chins(neutral grip)
15 walking lunges each leg
20 burpees in under a min.
DB incline- 90x7 / 77.5x10 / 65x 12
Weighted incline ring pushups- 24 lbs x 9 / 16lbs x 12
Weighted chins- 25lbs x 5, 25lbs x 2, 10lbs x 9
Dips- 50 BW in as few as sets as possible
Conditioning-3 rounds of jump rope, was supposed to be 3 min rounds but ended up being more like 90s rounds.
Homework chin ladders.
Tonight I started greyskull gladiator phase 1, I will say the HiiBB really helped with conditioning and muscle endurance, great program but ready for more traditional program as I have had dead legs the last 3 training weeks, even the whole time on vacation.
Warm up-
30 shoulder dislocates with stick
35 pushups
10 strict chins(neutral grip)
15 walking lunges each leg
20 burpees in under a min.
DB incline- 90x7 / 77.5x10 / 65x 12
Weighted incline ring pushups- 24 lbs x 9 / 16lbs x 12
Weighted chins- 25lbs x 5, 25lbs x 2, 10lbs x 9
Dips- 50 BW in as few as sets as possible
Conditioning-3 rounds of jump rope, was supposed to be 3 min rounds but ended up being more like 90s rounds.
Homework chin ladders.
Posted on 7/29/19 at 7:39 pm to lsu777
Jumping into Gladiator with 777
Day 1:
Warmup:
30 dislocates
35 pushups
10 walking lunges
20 burbees
Main:
Incline 165 x7, 135 x10, 115 x12
One arm db bench: 45 x6, 50 2x6
50 Dips: 2 sets (40,10)
Chin ladder: 6-9-12-9-6
Weighted Chin x12 +17.5
I don't have a jump rope so I did speed low box jumps 3x2 minutes for conditioning
Day 1:
Warmup:
30 dislocates
35 pushups
10 walking lunges
20 burbees
Main:
Incline 165 x7, 135 x10, 115 x12
One arm db bench: 45 x6, 50 2x6
50 Dips: 2 sets (40,10)
Chin ladder: 6-9-12-9-6
Weighted Chin x12 +17.5
I don't have a jump rope so I did speed low box jumps 3x2 minutes for conditioning
Posted on 7/29/19 at 7:42 pm to Mingo Was His NameO
Looks good but on the chin ladders you would do
1/2/3/4/5/6/7/8/9/10/11/12
Then repeat. On chins you go up by one. On pushups by five. And you start back at the easiest set once you fail to reach the required reps.
I am about to go hit day two.
1/2/3/4/5/6/7/8/9/10/11/12
Then repeat. On chins you go up by one. On pushups by five. And you start back at the easiest set once you fail to reach the required reps.
I am about to go hit day two.
Posted on 7/29/19 at 8:02 pm to lsu777
quote:
1/2/3/4/5/6/7/8/9/10/11/12
Then repeat. On chins you go up by one. On pushups by five.
Gotcha
quote:
And you start back at the easiest set once you fail to reach the required reps.
I'm not following this 100%
Eta: hopefully you can walk me through some variations of this since I won't have a sled or a couple of the other things listed in the guide without me pestering too much.
This post was edited on 7/29/19 at 8:17 pm
Posted on 7/29/19 at 8:19 pm to Mingo Was His NameO
For conditioning, you can sub any day in for another or any hard conditioning you find that is 10 min or less
Posted on 7/29/19 at 9:27 pm to lsu777
Volume.
3x5 tempo squats with 275 in a giant set with feet elevated, weighted pushups and 50 lb slamball chest passes.
2x8 stepups ina giant set with weighted dips and more chest passes.
2x2 negative accentuated deads in a superset with hip thrusts.
Sled dragging in the rain.
3x5 tempo squats with 275 in a giant set with feet elevated, weighted pushups and 50 lb slamball chest passes.
2x8 stepups ina giant set with weighted dips and more chest passes.
2x2 negative accentuated deads in a superset with hip thrusts.
Sled dragging in the rain.
Posted on 7/29/19 at 9:48 pm to Rep520
Power Cleans 185 3x1
Squats 330 2x5; AMRAPx1 (10)
OHP 140 2x5; AMRAPx1
Incline dumbbell press 60 2x12
Curls 2x12
Lat pull downs 2x12
Reverse hypers 3x10
Strap layouts 3x10
Squats felt good today. Started doing heavy singles of power cleans instead of full sets. I feel like it will better suit what I want right now.
Squats 330 2x5; AMRAPx1 (10)
OHP 140 2x5; AMRAPx1
Incline dumbbell press 60 2x12
Curls 2x12
Lat pull downs 2x12
Reverse hypers 3x10
Strap layouts 3x10
Squats felt good today. Started doing heavy singles of power cleans instead of full sets. I feel like it will better suit what I want right now.
Posted on 7/29/19 at 10:03 pm to DeafJam73
Nice squatting.
Posted on 7/29/19 at 10:59 pm to DeafJam73
I agree on the PC, you have been hitting those emom sets a long time, time to up the intensity and focus on a realization phase.
Awesome job on the squaring tonight. You have really built an adaptation up to the total volume.
Tonight I had day two of greyskull gladiator phase 1
Warmup
Dislocates-30
Pushups- 1*35
Chins-1*10
Walking Lunges-1*15 per leg
Burpees-30 reps for time
Lift-
Glute Ham raise- 40 reps (4*10)
Squats- 255*5/5
Conditioning-
Sled pulls with 2 plates- (6) 50 yard pulls
First time doing back squats in 3-4 months. Been doing variants. Not sure if it just felt heavy because of that or because it was so damn hot and muggy tonight but I about died and couldn't even do the rep max set.
Awesome job on the squaring tonight. You have really built an adaptation up to the total volume.
Tonight I had day two of greyskull gladiator phase 1
Warmup
Dislocates-30
Pushups- 1*35
Chins-1*10
Walking Lunges-1*15 per leg
Burpees-30 reps for time
Lift-
Glute Ham raise- 40 reps (4*10)
Squats- 255*5/5
Conditioning-
Sled pulls with 2 plates- (6) 50 yard pulls
First time doing back squats in 3-4 months. Been doing variants. Not sure if it just felt heavy because of that or because it was so damn hot and muggy tonight but I about died and couldn't even do the rep max set.
Posted on 7/30/19 at 12:42 pm to lsu777
Yesterday PM workout:
Bench: 267.5 2x4; 262.5 1x7
Speed bench: 215 2x3
All 2x6-8:
DB shoulder press
Weighted chins
Wide grip cable row
Barbell OHP
Curls
Dead hangs: 1x60s; 1x40s
Bench: 267.5 2x4; 262.5 1x7
Speed bench: 215 2x3
All 2x6-8:
DB shoulder press
Weighted chins
Wide grip cable row
Barbell OHP
Curls
Dead hangs: 1x60s; 1x40s
Posted on 7/30/19 at 6:38 pm to Dixie Normus
Gladiator Day 2:
Warmup:
30 dislocates
35 pushups
12 walking lunges
25 burbees
Main:
Glute Ham Raise 4 x10
Squat 225 2x5, 1x11
50 sand bag slams for conditioning
250 pushups throughout the day
Warmup:
30 dislocates
35 pushups
12 walking lunges
25 burbees
Main:
Glute Ham Raise 4 x10
Squat 225 2x5, 1x11
50 sand bag slams for conditioning
250 pushups throughout the day
Posted on 7/30/19 at 9:31 pm to Mingo Was His NameO
Strongman.
Farmers walks, 250 per hand x2, 270 per hand x3.
Circuit of shrug holds, 225x30 seconds, gorilla grip and 200 Lb sandbags carries. Three times.
Suitcase farmers walks in a superset with weighted ab wheel. Twice. Humid and pitch black skies, but no rain.
Farmers walks, 250 per hand x2, 270 per hand x3.
Circuit of shrug holds, 225x30 seconds, gorilla grip and 200 Lb sandbags carries. Three times.
Suitcase farmers walks in a superset with weighted ab wheel. Twice. Humid and pitch black skies, but no rain.
Posted on 7/30/19 at 10:48 pm to Mingo Was His NameO
Day three of gladiator
It was raining so I subbed rowing for the run. Did 800m row for time, 2:52. Not flying by any means but respectable.
Also had chin ladders, got 5 ladders of 5 plus 6 reps on 6th ladder.
It was raining so I subbed rowing for the run. Did 800m row for time, 2:52. Not flying by any means but respectable.
Also had chin ladders, got 5 ladders of 5 plus 6 reps on 6th ladder.
Posted on 7/30/19 at 11:25 pm to lsu777
Strength leg day
Squat: 300 2x4; 295 1x7
Speed Squat: 2x3
3s Pause squat 2x12
Deficit DL 2x12
Calves
Squat: 300 2x4; 295 1x7
Speed Squat: 2x3
3s Pause squat 2x12
Deficit DL 2x12
Calves
Posted on 7/31/19 at 7:48 am to Dixie Normus
Dimel Deads 135 3x10 (warm up)
Deads 5/3/1 - 345/395/435
Bench 250 2x5; AMRAPx1 (5)
Barbell Rows 155 3x10
Kroc Rows 95 2x12
Skull Crushers 2x12
Reverse Hypers 3x10
Deads was hard today.....TWSS.
Question: I like to go on walks in the evening. Do I have to be fasted? I’m fricking starving when I get home from work. Would eating dinner before the walk negate the benefit?
Deads 5/3/1 - 345/395/435
Bench 250 2x5; AMRAPx1 (5)
Barbell Rows 155 3x10
Kroc Rows 95 2x12
Skull Crushers 2x12
Reverse Hypers 3x10
Deads was hard today.....TWSS.
Question: I like to go on walks in the evening. Do I have to be fasted? I’m fricking starving when I get home from work. Would eating dinner before the walk negate the benefit?
This post was edited on 7/31/19 at 7:53 am
Posted on 7/31/19 at 8:23 am to DeafJam73
No, eat away. The difference is very minimal if at all
Posted on 7/31/19 at 6:33 pm to lsu777
Gladiator Day 3:
Warmup:
30 dislocates
35 pushups
12 walking lunges
25 burbees
40 situps
Main:
1 mile run, 7:20
Chin Ladders
Warmup:
30 dislocates
35 pushups
12 walking lunges
25 burbees
40 situps
Main:
1 mile run, 7:20
Chin Ladders
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