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Started By
Message
re: Daily Strength Check-In
Posted on 12/19/19 at 8:54 pm to Dixie Normus
Posted on 12/19/19 at 8:54 pm to Dixie Normus
Did upper volume last night.
Lower volume with no spine loading tonight.
6 giant sets of 45 seconds of belt squats, 10 gliding leg curls and 45 seconds of banded stallions. Calf work and tabata air bike to finish.
Leaving town for my sister's wedding, so I won't be lifting Sat-Tues. One more night tomorrow, then nothing till Wed.
Lower volume with no spine loading tonight.
6 giant sets of 45 seconds of belt squats, 10 gliding leg curls and 45 seconds of banded stallions. Calf work and tabata air bike to finish.
Leaving town for my sister's wedding, so I won't be lifting Sat-Tues. One more night tomorrow, then nothing till Wed.
2
Posted on 12/20/19 at 7:04 am to Rep520
Don’t bust a rib while busting those sick moves on the dance floor.
Posted on 12/20/19 at 7:08 am to Rep520
Deads 3x5-175
Block pulls 5x10-195
Hip Thrusts 5x10-140
Ab wheel roll out 3x10
Reverse hypers 3x10
Block pulls 5x10-195
Hip Thrusts 5x10-140
Ab wheel roll out 3x10
Reverse hypers 3x10
Posted on 12/20/19 at 9:11 am to DeafJam73
quote:
Don’t bust a rib while busting those sick moves on the dance floor.
I got ordained to do the ceremony. Maybe I need to Benny Hinn the back injury evil out of myself.
Posted on 12/20/19 at 1:52 pm to Rep520
Cool to be able to marry family.
OHP: 115x3; 130x3; 147.5x6
Incline: 165 5x10(9)
Chin ups: 5x10(7)
OHP: 115x3; 130x3; 147.5x6
Incline: 165 5x10(9)
Chin ups: 5x10(7)
Posted on 12/20/19 at 9:35 pm to Dixie Normus
One last workout before heading out of town.
Incline 185x8 in giant sets with pullovers, face pulls, side laterals and band shrugs. 6 giant sets.
Some band flys, curls, neck and tricep extensions in giant sets x3. Tabata air bike for upper body to finish.
Upside, my back does feel significantly better. Hopefully after the 4 days off, I'll be back to feeling good.
Incline 185x8 in giant sets with pullovers, face pulls, side laterals and band shrugs. 6 giant sets.
Some band flys, curls, neck and tricep extensions in giant sets x3. Tabata air bike for upper body to finish.
Upside, my back does feel significantly better. Hopefully after the 4 days off, I'll be back to feeling good.
Posted on 12/21/19 at 5:37 am to Rep520
Chest/Rear Delts:
Rowing (Machine)
Set 1: 0.7 km | 2:30
Board Press
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 295 lb × 3
Set 4: 300 lb × 3
Set 5: 300 lb × 3
Set 6: 300 lb × 3
Set 7: 295 lb × 3
Set 8: 295 lb × 3
Set 9: 295 lb × 3
Set 10: 275 lb × 4
Rear Lateral Raise
Set 1: 65 lb × 13
Set 2: 65 lb × 12
Set 3: 65 lb × 12
Set 4: 65 lb × 12
Incline DB Press
Set 1: 200 lb × 6
Set 2: 200 lb × 6
Set 3: 200 lb × 6
Face Pull (Cable)
Set 1: 50 lb × 16
Set 2: 50 lb × 16
Set 3: 60 lb × 12
Decline Bench (wide-grip with football bar)
Set 1: 135 lb × 10
Set 2: 225 lb × 6
Set 3: 225 lb × 6
Set 4: 205 lb × 8
Set 5: 205 lb × 7
Been focusing a lot on bench lately. In my experience usually the best way to bust through a plateau is to lower the volume but that hasn't seemed to be working so I'm going to opposite route now by upping the volume and lowering the weight. Seems to be working but we'll see.
Rowing (Machine)
Set 1: 0.7 km | 2:30
Board Press
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 295 lb × 3
Set 4: 300 lb × 3
Set 5: 300 lb × 3
Set 6: 300 lb × 3
Set 7: 295 lb × 3
Set 8: 295 lb × 3
Set 9: 295 lb × 3
Set 10: 275 lb × 4
Rear Lateral Raise
Set 1: 65 lb × 13
Set 2: 65 lb × 12
Set 3: 65 lb × 12
Set 4: 65 lb × 12
Incline DB Press
Set 1: 200 lb × 6
Set 2: 200 lb × 6
Set 3: 200 lb × 6
Face Pull (Cable)
Set 1: 50 lb × 16
Set 2: 50 lb × 16
Set 3: 60 lb × 12
Decline Bench (wide-grip with football bar)
Set 1: 135 lb × 10
Set 2: 225 lb × 6
Set 3: 225 lb × 6
Set 4: 205 lb × 8
Set 5: 205 lb × 7
Been focusing a lot on bench lately. In my experience usually the best way to bust through a plateau is to lower the volume but that hasn't seemed to be working so I'm going to opposite route now by upping the volume and lowering the weight. Seems to be working but we'll see.
Posted on 12/21/19 at 12:07 pm to lattin1
What’s your sticking point on bench? Is it the lock out? Getting it off your chest? Maybe work on your back (kroc rows, barbell rows, etc.).
Posted on 12/21/19 at 3:15 pm to Rep520
5/3/1 BBB Week 3
DL 295x5 330x3 370x1
DL 215 5x10
OHP 80 5x10
Shorter workout. I’m thinking about skipping the deload week and just starting my second cycle next week. Does anyone who’ve done 5/3/1 BBB have advice whether it’s smart or not to skip the deload week?
DL 295x5 330x3 370x1
DL 215 5x10
OHP 80 5x10
Shorter workout. I’m thinking about skipping the deload week and just starting my second cycle next week. Does anyone who’ve done 5/3/1 BBB have advice whether it’s smart or not to skip the deload week?
Posted on 12/22/19 at 9:35 am to Bonkers119
You’re moving enough weight to where you should probably not skip it. I just did two cycles back to back without deload to sync up my gym schedule with my vacation next week and I’m definitely feeling it a bit with a week to go.
If you had beginner numbers, I’d say knock yourself out but once you start putting 300+ on a barbell a couple time a week you’re going to want a break. Well, that is unless you’re a large human to begin with.
If you had beginner numbers, I’d say knock yourself out but once you start putting 300+ on a barbell a couple time a week you’re going to want a break. Well, that is unless you’re a large human to begin with.
Posted on 12/23/19 at 7:25 am to Bonkers119
Squat: 235x5; 265x3; 297.5x5
Romanian DL: 190 5x10
Step back lunges: 95 3x10 each leg (ow)
Abs
Romanian DL: 190 5x10
Step back lunges: 95 3x10 each leg (ow)
Abs
Posted on 12/23/19 at 10:03 am to Dixie Normus
Hang Cleans 140 3x5
Bench 3x5-200/230/260+
Bench 5x10-170
Kroc Rows 5x10-100
Cable curls 3x10
Ab wheel 3x10
This week will suck for training. Gym is closed Tues and Wed with reduced hours on Thurs. I might be able to lift on Thurs., but I’m not sure.
Bench 3x5-200/230/260+
Bench 5x10-170
Kroc Rows 5x10-100
Cable curls 3x10
Ab wheel 3x10
This week will suck for training. Gym is closed Tues and Wed with reduced hours on Thurs. I might be able to lift on Thurs., but I’m not sure.
Posted on 12/23/19 at 3:32 pm to DeafJam73
That does blow. My old gym had similar down times during holidays and it was frustrating to work around. Thankfully, my new gym has keyless entry 24/7.
Posted on 12/23/19 at 5:44 pm to Dixie Normus
I’ll go for a mile run tomorrow and Thursday. Try to hit it hard on Friday.
Posted on 12/24/19 at 3:34 pm to DeafJam73
Bench: 245x5; 277.5x3; 310x3
Barbell rows: 135 5x10 (should’ve done more)
Z-press: 95 5x10
Abs and bicep curls
Barbell rows: 135 5x10 (should’ve done more)
Z-press: 95 5x10
Abs and bicep curls
Posted on 12/25/19 at 4:09 pm to Dixie Normus
Back in town.
4 giant sets of 45 sec belt squats, 45 sec banded stallions, gliding leg curls and eccentric nordic curls.
2 supersets of split squats and calves. Zercher yoke x2 (working back into back stuff slowly) and tabata air bike to finish.
Merry Christmas!
4 giant sets of 45 sec belt squats, 45 sec banded stallions, gliding leg curls and eccentric nordic curls.
2 supersets of split squats and calves. Zercher yoke x2 (working back into back stuff slowly) and tabata air bike to finish.
Merry Christmas!
Posted on 12/26/19 at 7:30 am to Rep520
Merry Christmas dudes.
Deadlift: 315x5; 352.5x3; 395x3 (went for 4 and form broke down quick so I dropped it)
High-Box squats: 240 5x10
One-leg leg press: 140 3x8
Abs
Deadlift: 315x5; 352.5x3; 395x3 (went for 4 and form broke down quick so I dropped it)
High-Box squats: 240 5x10
One-leg leg press: 140 3x8
Abs
Posted on 12/26/19 at 8:32 am to Dixie Normus
Quick question for fellow gym baws, when life gets in the way (sick kids, vacation, holidays) do y'all drop weight on that first day back?
I missed about 2 weeks and just getting back in today. I've generally dropped about 10% on my lifts the first day back from a break, I wanted to see if that is common or am I just thinking about it wrong.
I missed about 2 weeks and just getting back in today. I've generally dropped about 10% on my lifts the first day back from a break, I wanted to see if that is common or am I just thinking about it wrong.
Posted on 12/26/19 at 8:38 am to burgeman
I don’t think two weeks is long enough to result in any real loss of strength, but I also don’t see a problem in being safe if that’s more comfortable to you. A 10% dip is just a soft reset IMO and is good to do every now and then anyways.
Posted on 12/26/19 at 4:35 pm to Dixie Normus
4 giant sets of incline or flat bench (185x5 or 205x5), rows, side laterals, face pulls, curls and floor/board press (2 sets of each).
Chest fly, weighted pushup and trx curls and extensions in 2 giant sets.
Sled and neck work. Tabata air bike upper to finish.
Chest fly, weighted pushup and trx curls and extensions in 2 giant sets.
Sled and neck work. Tabata air bike upper to finish.
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