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Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1127 posts

re: Daily Strength Check-In
Where are you “slowing” in your reps?

You can do some variants after your strength work at lower weight to work on various parts of the movement. For example, if you’re struggling off the chest at the bottom of the rep, you can get better by working on pause bench reps.


Proximo
New Orleans Saints Fan
Member since Aug 2011
2884 posts

re: Daily Strength Check-In
Not too bad of a workout tonight. Got some fuel in me finally after a couple weeks of low calorie/low carb prepping for Labor Day

Lat pulldowns 6 sets, ended at 190x8
Deadlifts 135, 225, 315x10, 405x6, 405x6, 315x10
Chest supported rows 4 sets
One arm DB rows 4 sets
Was running late so skipped the finisher


Rep520
Arizona Fan
Member since Mar 2018
5827 posts

re: Daily Strength Check-In
Recovery.

4 giant sets of weighted pushups, rows, side laterals and slamball chest passes.

3 giant sets of sled push, pull and curls


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
14012 posts

re: Daily Strength Check-In
Deloading. Took today off completely. Ate some good food. Will be in tomorrow morning for a light deadlift day and smack the heavy bag around.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1127 posts

re: Daily Strength Check-In
Deadlift: 365 2x3
Bench: 255 3x6
Close grip bench: 225 2x5
3s paise bench: 275 2x1
Chins till failure 2x (14,12)
Calf raises
Spider curls

MAX OUT WEEK NEXT WEEK WOOOOO


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
14012 posts

re: Daily Strength Check-In
I’m taking today off too. Man. When deload week comes, I just shut down. Catching up on sleep though.


Rep520
Arizona Fan
Member since Mar 2018
5827 posts

re: Daily Strength Check-In
Heavyish.

EMOM bench. 235x2 paused for 7 minutes. 2 sets of flys and board close grip benches after.

Deadlift doubles up to 495.

Spider bar squats in giant set with sled pull and push, plate hanging leg raises and side planks. X4.

Next week is a forcible deload due to a tough work schedule.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1127 posts

re: Daily Strength Check-In
Did a little of everything upper today in hypertrophy numbers. Hip flexor is still in repair mode so haven't squatted in 2 weeks now

Looking forward to maxes next week, but unlikely I'll be able to get a squat number.

For bench and deads I think I'll fall around 340 and 435ish respectively.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
14012 posts

re: Daily Strength Check-In
Split Jerk- 190x3
Bench-190x5/220x5/250x5+(6)
DB Press-80 5x10
Barbell Row-165 5x10
Superset: curls 5x10
2 grinders and 10 BW squats for 10 mins

Wave 2 of 5/3/1. Incremental increase across the board. Feels good man.


Rep520
Arizona Fan
Member since Mar 2018
5827 posts

re: Daily Strength Check-In
4 giant sets of 245x5 squat, glute ham raises, hip thrusts, weighted pushups and sled pull/drag.

Some weighted ab wheel and side planks to finish.

Deloading. I probably can't work out till Thurs and I'm doing everything at 60% of a 1rm. Back hard next week.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
14012 posts

re: Daily Strength Check-In
Power Cleans 210x3
Squats-260x5/300x5/340x5+
Box step ups 120-3x10
Calf raises 3x10
Reverse Hypers 3x10

4 rounds on the heavy bag. Busted the seams on the bag and sand started spilling out. Whoops.
This post was edited on 9/10 at 8:34 pm


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1127 posts

re: Daily Strength Check-In
Well baws, finally did it. Got a clean rep at 340 and probably could have hit another 10 pounds. Weighed 169.6 yesterday morning so I’m now in the 2x bodyweight bench club!!


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
14012 posts

re: Daily Strength Check-In
quote:

Weighed 169.6


quote:

169


quote:

69


Yeye


Good job, Dix. That’s a strong lift.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1127 posts

re: Daily Strength Check-In
Gracias amigo. Pretty pumped about it.


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Rep520
Arizona Fan
Member since Mar 2018
5827 posts

re: Daily Strength Check-In
quote:

Got a clean rep at 340 and probably could have hit another 10 pounds. Weighed 169.6 yesterday morning so I’m now in the 2x bodyweight bench club!!


Good work. I'm jealous.


Rep520
Arizona Fan
Member since Mar 2018
5827 posts

re: Daily Strength Check-In
Only my 2nd workout of the week, but I made it through a tough work week.

4 giant sets of banded squats, glute ham raises, hip thrusts, weighted pushups and sled pull/drags.

Then some shoulder and arm work. 2 supersets of weighted leg raises and side planks.

Time to get back on the horse next week and do work.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1127 posts

re: Daily Strength Check-In
Did deadlift maxes today. Got 425 but it was a grinder. Got it done though. Still can’t swuat right....these soft tissue injuries are so annoying.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1127 posts

re: Daily Strength Check-In
We’ll team, just busted my ankle again. Looks like deadlift numbers I was starting to become moderately happy with are about to go in the shitter...


Rep520
Arizona Fan
Member since Mar 2018
5827 posts

re: Daily Strength Check-In
Sorry, man. Keep the faith.

Switching to a Westside Conjugate template. ME upper.

4 bench singles at 96%.

3 giant sets of OHP, rows, weighted pushups, curls and tricep extensions.

Some sandbag carries to finish. I got a new neck harness, so I carried the sandbag with it on.


DeafJam73
LSU Fan
Baton Rouge
Member since Sep 2010
14012 posts

re: Daily Strength Check-In
Power cleans 185-3x3
Squats-280x3/320x3/360x3+(1)
Lunges 120-3x10
Calf Raises 3x10
Reverse Hypers 3x10
Hanging leg raises 3x10

Squats felt bad today. Tired I guess.


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