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Message
re: Daily Strength Check-In
Posted on 11/20/19 at 9:45 pm to DeafJam73
Posted on 11/20/19 at 9:45 pm to DeafJam73
6x3 low box squats ina giant set with glute ham raises and reverse hypers or KB swings.
Strongman supersets x4 of farmers walk and zercher yoke carry. Also threw in abs at some point.
Weighted sled sprints and air bike tabata to finish.
Strongman supersets x4 of farmers walk and zercher yoke carry. Also threw in abs at some point.
Weighted sled sprints and air bike tabata to finish.
1
Posted on 11/20/19 at 9:59 pm to Rep520
Are you running one of Brian's programs or just using the format?
Posted on 11/21/19 at 7:33 am to DeafJam73
Morning workout
Good mornings 135x10, 155x8, 175x6
Landmine squats 90x10, 135x10, 145x8
Wide grip bent over row 135x10, 155x8, 165x6
Barbell glute bridge 135x10, 155x8, 175x6
Face pulls 60x10, 70x8, 80x6
Rear delt flies dumbbells 15x10, 20’sx8, 25’sx6
Med ball hip extension 3x8
Schwinn bicycle 5 mins tabata interval
Good mornings 135x10, 155x8, 175x6
Landmine squats 90x10, 135x10, 145x8
Wide grip bent over row 135x10, 155x8, 165x6
Barbell glute bridge 135x10, 155x8, 175x6
Face pulls 60x10, 70x8, 80x6
Rear delt flies dumbbells 15x10, 20’sx8, 25’sx6
Med ball hip extension 3x8
Schwinn bicycle 5 mins tabata interval
This post was edited on 11/22/19 at 8:06 am
Posted on 11/21/19 at 8:01 am to lsu777
quote:
Are you running one of Brian's programs or just using the format?
Just super/giant setting everything. I'm using a lot of Westside principles for the setup of my main lift, with their supplementary work built into the super/giant set.
The biggest tweak is I find reps better for upper work than dynamic stuff, and then I'm putting strongman and GPP work at the end instead of solo workouts like Westside is known for.
Some of Brian's EMOM stuff just blasts my recovery too much. I recover better from volume.
This post was edited on 11/21/19 at 8:02 am
Posted on 11/21/19 at 1:00 pm to Rep520
I’m the opposite. I seem to recover slower with excess volume
Posted on 11/22/19 at 7:43 am to lsucoonass
Deads 3x5-165
RDL 5x10-165
Block pulls 3x5- 165
Ab wheel roll out 3x10
Reverse hypers 3x10
Went hit the heavy bag after.
RDL 5x10-165
Block pulls 3x5- 165
Ab wheel roll out 3x10
Reverse hypers 3x10
Went hit the heavy bag after.
Posted on 11/23/19 at 10:18 am to DeafJam73
We did max out this week.
Age: 41
Height: 5'5"
Weight: 172
Deadlift: 345 (PR back in May was 365)
Bench: 245 (PR back in May was 250)
Squat: 335 (New PR, lift in May was 315)
So a little down in deadlift and bench, but up in squat. Kinda weird but trying not to overthink it. The goal for this next cycle is to cut weight (fat) and try to keep the same strength level but get down in the low 160s or high 150s.
The place where I go is instructor lead group training. Going to get some one on one with nutrition for the next month to help with fat lose. Really want to get that flat stomach and sides. Hopefully this will help me get through the holiday season where there are so many parties and crappy food available.
Age: 41
Height: 5'5"
Weight: 172
Deadlift: 345 (PR back in May was 365)
Bench: 245 (PR back in May was 250)
Squat: 335 (New PR, lift in May was 315)
So a little down in deadlift and bench, but up in squat. Kinda weird but trying not to overthink it. The goal for this next cycle is to cut weight (fat) and try to keep the same strength level but get down in the low 160s or high 150s.
The place where I go is instructor lead group training. Going to get some one on one with nutrition for the next month to help with fat lose. Really want to get that flat stomach and sides. Hopefully this will help me get through the holiday season where there are so many parties and crappy food available.
Posted on 11/23/19 at 8:12 pm to LSUSUPERSTAR
Good lifts dude!
Yesterday:
Deads: 265x5; 305x5; 345x6
Low box squats: 185 5x10
Leg Press: 410 5x10
Abs
Today:
OHP: 102.5x5; 120x5; 135x7
Incline Press: 165 5x10
Chin ups: 3x10; lat pulls: 2x10
Dips: 5x10
Yesterday:
Deads: 265x5; 305x5; 345x6
Low box squats: 185 5x10
Leg Press: 410 5x10
Abs
Today:
OHP: 102.5x5; 120x5; 135x7
Incline Press: 165 5x10
Chin ups: 3x10; lat pulls: 2x10
Dips: 5x10
Posted on 11/24/19 at 2:26 am to Dixie Normus
Chest/Rear Delts
Ab Wheel
Set 1: 12 reps
Set 2: 10 reps
Set 3: 10 reps
Bench Press (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 265 lb × 4
Set 4: 275 lb × 3
Set 5: 285 lb × 2
Set 6: 225 lb × 8
Rear Lateral Raise
Set 1: 56 lb × 21
Set 2: 56 lb × 21
Set 3: 56 lb × 20
Incline DB Press
Set 1: 200 lb × 6
Set 2: 200 lb × 6
Set 3: 200 lb × 6
Set 4: 200 lb × 6
Rear Lateral Raise (machine)
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12
Wide-Grip Bench Press (Neutral Grip)
Set 1: 225 lb × 6
Set 2: 225 lb × 5
Set 3: 225 lb × 5
Set 4: 225 lb × 5
Ab Wheel
Set 1: 12 reps
Set 2: 10 reps
Set 3: 10 reps
Bench Press (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 265 lb × 4
Set 4: 275 lb × 3
Set 5: 285 lb × 2
Set 6: 225 lb × 8
Rear Lateral Raise
Set 1: 56 lb × 21
Set 2: 56 lb × 21
Set 3: 56 lb × 20
Incline DB Press
Set 1: 200 lb × 6
Set 2: 200 lb × 6
Set 3: 200 lb × 6
Set 4: 200 lb × 6
Rear Lateral Raise (machine)
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12
Wide-Grip Bench Press (Neutral Grip)
Set 1: 225 lb × 6
Set 2: 225 lb × 5
Set 3: 225 lb × 5
Set 4: 225 lb × 5
Posted on 11/25/19 at 7:13 am to lattin1
Squats: 212.5x3; 242.5x3; 272.5x6
Romanian deads: 170 5x10
Lying hamstring curls: 90 5x10
Romanian deads: 170 5x10
Lying hamstring curls: 90 5x10
Posted on 11/25/19 at 11:19 am to Dixie Normus
5/3/1 Week 3 Bench
Bench 235 x5
BBB 145 5x10
Tied my Bench PR with some in the tank. Doing a 7 week PR test next week. Looking forward to that.
Bench 235 x5
BBB 145 5x10
Tied my Bench PR with some in the tank. Doing a 7 week PR test next week. Looking forward to that.
Posted on 11/25/19 at 9:33 pm to marchballer
Bench triples to singles from 235 to 255.
4 giant sets of bench or weighted pushups, rows, side laterals, face pulls, curls and incline close grip or floor presses.
4 zercher yoke carries, then upper body air bike tabata.
4 giant sets of bench or weighted pushups, rows, side laterals, face pulls, curls and incline close grip or floor presses.
4 zercher yoke carries, then upper body air bike tabata.
Posted on 11/26/19 at 7:16 am to Rep520
Loaded up and emptied 2 loads of a 15 foot uhaul. Just moved into a new house so I won’t be at the gym this week.
Posted on 11/26/19 at 7:24 am to DeafJam73
Congrats on the new place.
Had a shite workout this AM.
Bench: 225x3; 257.5x3; 290x2 (was supposed to hit at least 3)
Pull-ups/latpulls: 5x10
OHP: 95 5x10
Had a shite workout this AM.
Bench: 225x3; 257.5x3; 290x2 (was supposed to hit at least 3)
Pull-ups/latpulls: 5x10
OHP: 95 5x10
Posted on 11/26/19 at 10:56 am to Dixie Normus
5/3/1 BBB Week 3 Squat
Squat
1x5 235
1x5 270
1x5 300
5x10 195.
Great session. took a while to recover from the BBB sets but overall went well. 300 lb x 5 was a PR and I definitely had a few in the tank which is awesome since next week is the 7th week protocol test. Squats have been my weak point so this is exciting
Side Note: Used the SBD Knee Sleeves for the first time today and wow. Getting into the hole and driving the weight felt so comfortable. Not sure what type of increase in numbers they provide but I definitely felt stronger and more comfortable today.
Squat
1x5 235
1x5 270
1x5 300
5x10 195.
Great session. took a while to recover from the BBB sets but overall went well. 300 lb x 5 was a PR and I definitely had a few in the tank which is awesome since next week is the 7th week protocol test. Squats have been my weak point so this is exciting
Side Note: Used the SBD Knee Sleeves for the first time today and wow. Getting into the hole and driving the weight felt so comfortable. Not sure what type of increase in numbers they provide but I definitely felt stronger and more comfortable today.
Posted on 11/26/19 at 10:57 am to marchballer
Love my SBD's. They are incredible for comfort and support.
Posted on 11/27/19 at 9:40 pm to Rep520
1 rep max testing day
No belt no chalk no spotters
335x1 back squat
240x1 bench press (my pec tear ruined my bench)
435x1 deadlift
I have 15-20 more pounds in the tank for each lift.
Push press 205x1 (my true max here)
No belt no chalk no spotters
335x1 back squat
240x1 bench press (my pec tear ruined my bench)
435x1 deadlift
I have 15-20 more pounds in the tank for each lift.
Push press 205x1 (my true max here)
Posted on 11/27/19 at 9:41 pm to lsucoonass
Will be running mad cow next week
Will incorporate more mobility and foam rolling work
Will incorporate more mobility and foam rolling work
Posted on 11/27/19 at 9:52 pm to lsucoonass
Squat doubles to 350 w/o belt or sleeves supersetted with KB swings.
Giant sets of low box squat, glute ham raises and reverse hyper x3.
Farmers walks x4. Ab work and air bike tabata. Ryan Bingham for music.
Giant sets of low box squat, glute ham raises and reverse hyper x3.
Farmers walks x4. Ab work and air bike tabata. Ryan Bingham for music.
Posted on 11/28/19 at 7:15 am to lsucoonass
Awesome numbers man. I recently broke the 4 plate-DL barrier as well. It’s a good feeling 
This post was edited on 11/28/19 at 7:16 am
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