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Rep520
Arizona Fan
Member since Mar 2018
5632 posts

re: Daily Strength Check-In
quote:

The sets and reps are not bad. Doing a ton of assistance lifts is simply not neccessary.


Yes, also assistance lifts without a real logucal organization for them.

You see programs where people are doing 3-4 chest press variants every workout. What do exercises 3 and 4 bring that 1 and 2 don't? Could you just handle 3 and 4 as light accessories on a second day?

Another issue I see with programs packed with accessories is they frequently run hand in hand with a lack of progressive overload. Instead of developing overload in a core lift, someone just does a lot of lifts.


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
13636 posts

re: Daily Strength Check-In
Exactly. All of that. Assistance lifts need to serve a purpose.


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Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
4539 posts

re: Daily Strength Check-In
That's why I enjoy the GZCLP 4 day. I overload all my main lifts each week, and hit each of them with a Hypertrophy routine as well. I then throw in 2 accessories for each lift as well and call it a day. 6 lifts, and I'm usually out of the gym in a little over an hour.


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lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: Daily Strength Check-In
There is nothing wrong with high volume but there is a way to implement it correctly which 90% on here fail to do. Throwing a bunch of redundant exercises together and doing them just to do them is stupid. Also no progression on the mainlifts is stupid considering the number 1 driver of hypertrophy or should I say the number 1 indication hypertrophy is happening is increases in strength in the rep range being trained.

Want to know how to implement high volume correctly for hypertrophy, read this or go the muscle/strength pyramids LINK

This post was edited on 8/5 at 1:53 pm


Rep520
Arizona Fan
Member since Mar 2018
5632 posts

re: Daily Strength Check-In
quote:

redundant exercises


This is a great term. It's exactly my issue with a lot of bro splits. People are out here doing a bunch of exercises that are very similar like minor deviations matter.

What it really does is prevent optimal motor development on a major lift that can drive growth.

The question is always what it adds vs what it subtracts.


TnMountaineer
South Carolina Fan
Nashville, Tennessee
Member since Aug 2018
1176 posts

re: Daily Strength Check-In
Took yalls advice and really cut it down today.

One mile run warmup

25 pull-ups

Deadlift

6x5 - 225 lbs

Longpull

4x8 -70 lbs

Facepulls

4x8 - 40 lbs

Behind the back shoulder shrugs

4x8 - 65 lbs



Mingo Was His NameO
LSU Fan
DFW/NELA
Member since Mar 2016
12433 posts

re: Daily Strength Check-In
Gladiator Day 8:
Warmup:
30 dislocates
15 chins
25 walking lunges
50 jump rope singles
20 burbees

Main:
DB bench 60x10, 65x8, 75x8
Weighted Dips 2x6 +35
Conditiming (10 hand release pushups, 25 40lb kettle bell swings)x4

Chin Ladders


Bonkers119
New Orleans Pelicans Fan
NOLA
Member since Dec 2015
4539 posts

re: Daily Strength Check-In
Short workout tonight. Deadlifts took a lot out of me.

Deadlifts 350lbs 5x3. Missed 1 rep on my last two sets
Overhead Press 110 3x8
Bent over Dumbbell row 85 3x8
Lateral Raises 25lbs 3x10

In desperate need of a Deload week.
This post was edited on 8/5 at 8:09 pm


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lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: Daily Strength Check-In
Yesterday-

Gladiator Day 8:
Warmup:
30 dislocates
15 chins
25 walking lunges
50 jump rope singles
3x20 burbees

Main:
DB bench 75x10, 90x8, 102.5x4
Weighted Dips 2x6 +50
Weighted chins-25*6/5

Conditioning (10 hand release pushups, 25 70lb kettle bell swings)x 3 rounds( was supposed to be 4 rounds but on the 3rd set I tried to go unbroken and fricked myself)

Chin Ladders



Tonight

Gladiator Day 9:
Warmup:
30 dislocates
15 chins
25 walking lunges
50 jump rope singles


Main:
Front squats-215x3/3/5
DB Romanian DL-90's x 10/10
Hamstring roller with black band- 12/12 ( was supposed to be sled drags but mosquito guy came spraying right when we were about to set up, said frick it.

Conditioning heavy bag x 45 seconds for 4 rounds
Jump rope-200 single jumps

Pullup Ladders


Goals are to be under 10%bf at the end of this program and hit the following

a true 20 rep dead hang chins

75+ pushups in 2 min

mile run under 8 min

65 burpees at the 3 second pace

15 dips with 50lbs on

Front squat-225 x 5

Press 175 x 1

Those are realistic and difficult goals at that bodyfat % as that puts me around 180lbs. Will move onto gladiator phase 2 after this.

So far I like the program but frick it's conditioning every night. shite gets old.


Rep520
Arizona Fan
Member since Mar 2018
5632 posts

re: Daily Strength Check-In
Volume.

5 giant sets of spider bar SSB squats (seriously, they crush me at 255), belt squats, weighted pushups and 50 lb slamball chest passes.

2 more sets of 405x2 deads being pulled down on the negative.

Back and core are ruined from the spider bar and negative deads.


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Mingo Was His NameO
LSU Fan
DFW/NELA
Member since Mar 2016
12433 posts

re: Daily Strength Check-In
quote:

So far I like the program but frick it's conditioning every night. shite gets old.


Come on baw, it ain't that bad

Eta: what's a good sub for the sled drags? I don't have access to a sled but it's obviously there to build trunk power and strength.
This post was edited on 8/5 at 11:00 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: Daily Strength Check-In
Farmers walks or heavy sandbag carries.


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lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: Daily Strength Check-In
quote:



Come on baw, it ain't that bad


Yes it is, I am a pussy when it comes to conditioning, but when I talked to Johnny on Friday he emphasized over and over that I need to stop trying to justify a way out of some of the hard conditioning under the guise of "working smarter" and embrace the fricking SUCK and do hard shite. Work harder not smarter.


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
13636 posts

re: Daily Strength Check-In
That’s why I started boxing again. If I’m going to feel like a bitch, might as well work on my hook while I’m at it.


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numptythrubbers
Member since Feb 2018
148 posts

re: Daily Strength Check-In
Work harder not smarter - thats great.

Deadlift 1x10 80 kg
Overhead Press
2x5 40 kg
1x7 40 kg
Overhead Press
1x10 20 kg
1x12 20 kg
1x14 20 kg
1x9 20 kg
1x11 20 kg
Bench Press
2x12 40 kg
2x10 40 kg
1x11 40 kg
Curls
1x10 20 kg
2x12 20 kg
2x11 20 kg


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
13636 posts

re: Daily Strength Check-In
Power Cleans 155 3x1
AMRAP Squats - 330 (10)
Box Step Ups 3x10
Lunges 3x10
Strap Lay outs 3x10
Calculated squat max-440
Training Max-396

Honestly, I did not do those squats today. I worked up to a single of 365. When I went to do the AMRAP at 335, my body went into straight “frick you” mode. So, I’m using numbers I put up on Friday. It’s good enough and recen enough to use.

Is it too much to have both box step up and lunges as assistance lifts for squats?


lsu777
LSU Fan
westlake
Member since Jan 2004
12445 posts

re: Daily Strength Check-In
Prolly, see how you feel after the next session, if you body says frick you again after then yes it's too much.


lsuwhoopyoazz3232
LSU Fan
Tallahassee
Member since Sep 2006
2169 posts

re: Daily Strength Check-In
quote:

You get your big lift in with two exercises that really help compliment it. Hit them hard and heavy and be done. Utilize a progressive over load on the big lift and get fricking strong.


Dude, so much this. I preach this all the time, but I think a lot of people that only do the random assistance exercises with no game plan, think they're doing something right because of the "newb" gains... Which is great and all, but it's just not optimal


lsuwhoopyoazz3232
LSU Fan
Tallahassee
Member since Sep 2006
2169 posts

re: Daily Strength Check-In
Had kind of a rough week last week with my main lifts... especially the squat and deads. I did get sick at the end of the week so I am sure that was the main reason


Don't have my log book on me atm, but some of AMRAP sets last week were:

Squat Day: Worked up to 370x3(RPE of 9). Hit 365x5 the week prior so I was a little disappointed.

Bench Day: worked up to 270x3 with still a rep or two in the tank

Deadlift Day: Worked up to a harder than normal 445x2 I knew going in that it was going to be a rough day... I guess it got to me mentally a little bit.

OHP: worked up to 160x3 with maybe a rep a left in the tank.

Took it a little easy on the squat today.
275x5
315x5
315x3
315x8

Definitely might just work on some deadlift variations this week such as snatch grip and RDLs. If I am feeling good I will go in on Saturday to see my AMRAP for 450


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Rep520
Arizona Fan
Member since Mar 2018
5632 posts

re: Daily Strength Check-In
quote:

I preach this all the time, but I think a lot of people that only do the random assistance exercises with no game plan, think they're doing something right because of the "newb" gains


This is true. Initially, your programming can be almost anything and you'll make gains. You have nowhere to go but up.

Plateaus happen. Intelligent programming delays them and helps you break through them better.

I partially blame bodybuilders for the "hitting the muscle from different angles" talk. It doesn't matter if you're doing standing curls, incline bench curls or barbell curls. Getting good at the exercise is much more impactful.


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