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Started By
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re: Daily Strength Check-In
Posted on 12/10/19 at 8:56 pm to Dixie Normus
Posted on 12/10/19 at 8:56 pm to Dixie Normus
Sticking with EMOM clusters for ME work.
EMOM low box paused squat. A single a minute at 90% for 10 min.
3 giant sets of backoff low box paused squats @ 80%, reverse hyper, back raise, gliding leg curls and split squats.
Ab and calf work. Tabata air bike to finish.
EMOM low box paused squat. A single a minute at 90% for 10 min.
3 giant sets of backoff low box paused squats @ 80%, reverse hyper, back raise, gliding leg curls and split squats.
Ab and calf work. Tabata air bike to finish.
1
Posted on 12/11/19 at 7:20 am to Rep520
How’s that rib?
Posted on 12/11/19 at 7:59 am to Dixie Normus
quote:
How’s that rib?
Hopefully a little better. It isn't as pronounced as it was, but I get twinges. Deadlifting was the hardest, so we'll see more Fri.
Thanks for asking. Rib injuries suck because there's nothing you can really do.
Posted on 12/11/19 at 8:23 am to Rep520
Worst experience of my life was cracking one of my ribs back in middle school. I don’t wish that bad juju on anyone.
Posted on 12/11/19 at 9:15 am to Dixie Normus
Yep. I broke one in college. The treatment for a rib injury is pretty much "tough luck, here's some aspirin."
Posted on 12/11/19 at 1:03 pm to Rep520
Power Cleans 155-3x3
Squats 165-3x5
Front Squats 130-5x10
Pause Squats 130-3x5
Hanging leg raises 3x5
Reverse Hypers 3x10
Squats 165-3x5
Front Squats 130-5x10
Pause Squats 130-3x5
Hanging leg raises 3x5
Reverse Hypers 3x10
Posted on 12/11/19 at 3:19 pm to Rep520
Rep you walked in on a good ole cat fight in that leggings thread.
Posted on 12/11/19 at 3:24 pm to Dixie Normus
I initially went in there to drop a Gymshark joke and move on, and then things went sideways.
I'm still not sure exactly what's going on there.
I'm still not sure exactly what's going on there.
Posted on 12/11/19 at 4:33 pm to Rep520
The majority of the ladies of the OT apparently do not like another specific lady of the OT who keeps making alleged alters. I’m monitoring it for entertainment purposes to get through some bullshite I’ve had to deal with today at work.
Posted on 12/11/19 at 6:36 pm to Dixie Normus
I just want to see T and A.
Posted on 12/11/19 at 7:10 pm to DeafJam73
It’s what gets the people going
Posted on 12/11/19 at 8:50 pm to Dixie Normus
Ye.
Rep upper.
4 giant sets of 205x8 paused bench, rows, face pulls, side laterals, curls and floor press.
Tried farmers walk for the first time since the rib blew. Blew the rib again. FURK.
Switched to Zercher Yoke, which somehow doesn't hurt. Getting close to 400 there.
Neck and tabata air bike to finish.
Rep upper.
4 giant sets of 205x8 paused bench, rows, face pulls, side laterals, curls and floor press.
Tried farmers walk for the first time since the rib blew. Blew the rib again. FURK.
Switched to Zercher Yoke, which somehow doesn't hurt. Getting close to 400 there.
Neck and tabata air bike to finish.
Posted on 12/12/19 at 7:28 am to Rep520
Dude you need to give that rib some time...that sounds miserable.
Deadlift: 275x5; 310x5; 352.5x5
High-box squat: 230 5x10
Alternating step back lunges: 95 3x10
Those lunges murdered me.
Deadlift: 275x5; 310x5; 352.5x5
High-box squat: 230 5x10
Alternating step back lunges: 95 3x10
Those lunges murdered me.
Posted on 12/12/19 at 7:39 am to Rep520
Rep, take a week off before you pierce a lung.
Posted on 12/12/19 at 7:40 am to Dixie Normus
Split Jerk 3x3-155
OHP 3x3-125/145/160
OHP 5x10-120
Lat pull down 5x10
Curls 5x10
Hanging leg lifts 5x10
OHP 3x3-125/145/160
OHP 5x10-120
Lat pull down 5x10
Curls 5x10
Hanging leg lifts 5x10
Posted on 12/13/19 at 2:07 pm to DeafJam73
OHP: 107x5; 123x5; 140x7
Chin ups: 5x10(7)
Incline bench: 165 5x10 (8)
Superset EZ bar curls w EZ bar tricep ext.: 75 3x10
Chin ups: 5x10(7)
Incline bench: 165 5x10 (8)
Superset EZ bar curls w EZ bar tricep ext.: 75 3x10
Posted on 12/16/19 at 7:57 am to DeafJam73
Squats: 220x3; 250x3; 282.5x7
Romanian DL: 185 5x10
1-leg leg press: 90 5x10
Abs
Romanian DL: 185 5x10
1-leg leg press: 90 5x10
Abs
Posted on 12/16/19 at 12:31 pm to Dixie Normus
Couldn’t get to sleep last night. Making today my off day and hitting it hard Tues-Fri.
Posted on 12/17/19 at 7:38 am to Dixie Normus
Hang Cleans 175-3x1
Bench 5/3/1-225/255/285
Bench 5x10-165
Kroc Rows 5x10-100
Cable curls 3x10-100
Isometric core
10 box jumps, 10 med ball slams AMRAP x 10 mins
Got my sweat on today boys. I love the smell of my sweaty nuts in the morning.
Bench 5/3/1-225/255/285
Bench 5x10-165
Kroc Rows 5x10-100
Cable curls 3x10-100
Isometric core
10 box jumps, 10 med ball slams AMRAP x 10 mins
Got my sweat on today boys. I love the smell of my sweaty nuts in the morning.
Posted on 12/17/19 at 7:42 am to DeafJam73
Bench: 227.5x3; 260x3; 295x3
Pull-ups: 5x10 (7)
OHP: 95 5x10 (need to go up)
DB curls
Pull-ups: 5x10 (7)
OHP: 95 5x10 (need to go up)
DB curls
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