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Started By
Message
re: Daily Strength Check-In
Posted on 1/1/20 at 4:57 pm to TigerFanatic99
Posted on 1/1/20 at 4:57 pm to TigerFanatic99
New year, still trying to be the same ol G.
Safety bar low box squats x2 up to a max in giant sets with nordic curl, reverse hyper and copenhagens. 3 work sets.
Trying to gradually rebuild my spinal erectors after an injury layoff. 2 giant sets of SSB good morning, 45 sec belt squats and banded stallions.
Weighted sprints with abs and tabata air bike to finish.
Kevin Gates, Kendrick Lamar and Hootie and the Blowfish for a New Year soundtrack.
Safety bar low box squats x2 up to a max in giant sets with nordic curl, reverse hyper and copenhagens. 3 work sets.
Trying to gradually rebuild my spinal erectors after an injury layoff. 2 giant sets of SSB good morning, 45 sec belt squats and banded stallions.
Weighted sprints with abs and tabata air bike to finish.
Kevin Gates, Kendrick Lamar and Hootie and the Blowfish for a New Year soundtrack.
This post was edited on 1/1/20 at 4:58 pm
1
Posted on 1/2/20 at 1:47 pm to Rep520
My squat went down 20 pounds because I had to take all of last week off. Upper body was fine yesterday but the lower body workouts were just sluggish today.
Posted on 1/2/20 at 2:36 pm to 1BamaRTR
Back after 2ish weeks off.
Deadlift worked up to 315 x5.
Press 105 5x5
Overall, deadlift moved slightly slower. Grip strength definitely has suffered. But we’ll be back in a few weeks.
Deadlift worked up to 315 x5.
Press 105 5x5
Overall, deadlift moved slightly slower. Grip strength definitely has suffered. But we’ll be back in a few weeks.
Posted on 1/2/20 at 7:42 pm to marchballer
235x1 EMOM bench for 10 min.
3 giant sets of weighted pushups, rows, side laterals, chest flys, curls and floor presses.
4 sets of 30 sec zercher yoke carries supersetted with neck. Upper body tabata air bike to finish.
Things I learned today. A 30 second zercher yoke carry is brutal. 4 really hammers you.
Music: Metallica, Shane Smith and the Saints, Gaslight Anthem.
3 giant sets of weighted pushups, rows, side laterals, chest flys, curls and floor presses.
4 sets of 30 sec zercher yoke carries supersetted with neck. Upper body tabata air bike to finish.
Things I learned today. A 30 second zercher yoke carry is brutal. 4 really hammers you.
Music: Metallica, Shane Smith and the Saints, Gaslight Anthem.
Posted on 1/2/20 at 8:36 pm to Rep520
Got a little down last week after being down a few pounds for the week.
Got all my lifts in for the week already Mon-Thurs, but my weight bounced back. Not sure how I’m gonna handle 3 days off.
5/3/1 BBB Cycle 2 Week 1
DL 260x5 300x5 340x5
DL 225 5x10
OHP 80 5x10
Landmine Rows 100 3x8
Arnold Press 40 3x8
Got all my lifts in for the week already Mon-Thurs, but my weight bounced back. Not sure how I’m gonna handle 3 days off.
5/3/1 BBB Cycle 2 Week 1
DL 260x5 300x5 340x5
DL 225 5x10
OHP 80 5x10
Landmine Rows 100 3x8
Arnold Press 40 3x8
Posted on 1/3/20 at 8:29 pm to Bonkers119
Giant sets of low box safety squats with my new EliteFTS bar, reverse hyper, copenhagens and nordic curl. Did 2 normal squats and then 3-4 Hatfield squats at the end. 3 total sets.
45 sec belt squat, romanian deads and banded stallions, 2 more giant sets. Calf work, then weighted sprints and tabata air bike.
I love the EliteFTS bar. Love it.
45 sec belt squat, romanian deads and banded stallions, 2 more giant sets. Calf work, then weighted sprints and tabata air bike.
I love the EliteFTS bar. Love it.
Posted on 1/4/20 at 12:45 pm to Rep520
Monday
Hang Cleans 140 3x5
Bench 3x5-200/230/260+
Bench 5x10-170
Kroc Rows 5x10-100
Cable curls 3x10
Ab wheel 3x10
Tuesday
Power Cleans 140-3x5
Squats 185-3x5
Front Squats 5x10-140
Pause Squats 3x5-140
Strap layouts 5x10
Reverse hypers 3x10
Thursday
Split Jerk 135-3x5
OHP 3x5-120/135/155
OHP 5x10-115
Hammer pull down 5x10
Isometric abs
Friday
Deads 185-3x5
Block Pulls 225-5x10
Hip Thrusts 145-5x10
Ab wheel 5x10
Reverse Hypers 3x10
This is my entire week. I haven’t been posting much, but I’m working. I’m basically running the block I ran before the holidays, except I’m still progressing on squats and deads. I’m feeling good. Feeling strong. I’m feeling about 5 pounds heavier than before the holidays, but that’s okay.
Hang Cleans 140 3x5
Bench 3x5-200/230/260+
Bench 5x10-170
Kroc Rows 5x10-100
Cable curls 3x10
Ab wheel 3x10
Tuesday
Power Cleans 140-3x5
Squats 185-3x5
Front Squats 5x10-140
Pause Squats 3x5-140
Strap layouts 5x10
Reverse hypers 3x10
Thursday
Split Jerk 135-3x5
OHP 3x5-120/135/155
OHP 5x10-115
Hammer pull down 5x10
Isometric abs
Friday
Deads 185-3x5
Block Pulls 225-5x10
Hip Thrusts 145-5x10
Ab wheel 5x10
Reverse Hypers 3x10
This is my entire week. I haven’t been posting much, but I’m working. I’m basically running the block I ran before the holidays, except I’m still progressing on squats and deads. I’m feeling good. Feeling strong. I’m feeling about 5 pounds heavier than before the holidays, but that’s okay.
Posted on 1/6/20 at 7:39 am to DeafJam73
First workout back from vacation. Feeling a little sick, but pushed through. Beginning cycle 4 on BBB.
Squat: 210x5; 242.5x5; 275x6
Romanian deadlift: 185 5x10
Close-leg leg press: 410 3x10
Squat: 210x5; 242.5x5; 275x6
Romanian deadlift: 185 5x10
Close-leg leg press: 410 3x10
Posted on 1/6/20 at 3:56 pm to Dixie Normus
Day 1. GSLP for fat loss.
Over head press: 85#, 2x5 + 1x7 (failure)
Squat: 85#, 2x5 + 1x7 (failure)
Notes: not rack yet, having to power clean into front squats. Form was very poor, I think they weight was probably too high on the squats.
Over head press: 85#, 2x5 + 1x7 (failure)
Squat: 85#, 2x5 + 1x7 (failure)
Notes: not rack yet, having to power clean into front squats. Form was very poor, I think they weight was probably too high on the squats.
Posted on 1/6/20 at 5:43 pm to TigerFanatic99
Welcome to the club man. Keep posting in here. There’s some good guys that are regulars and they’ll all do what they can to help if you need it.
Posted on 1/6/20 at 6:59 pm to Dixie Normus
Worked up to Squat 275 x5 and Bench 190 5x5.
Gonna start cardio training tomorrow. Beach Body 2020 starts now.
Gonna start cardio training tomorrow. Beach Body 2020 starts now.
Posted on 1/6/20 at 7:37 pm to marchballer
Hang Cleans 155-3x3
Bench 3x3-215/245/275
Bench 5x10-175
Kroc Rows 5x10-100
Cable Curls 3x10-100
Hanging Leg lifts 3x10
10 med balls slams, farmer carry x 10 mins
I NEED MEAT
Bench 3x3-215/245/275
Bench 5x10-175
Kroc Rows 5x10-100
Cable Curls 3x10-100
Hanging Leg lifts 3x10
10 med balls slams, farmer carry x 10 mins
I NEED MEAT
This post was edited on 1/6/20 at 7:38 pm
Posted on 1/6/20 at 8:34 pm to TigerFanatic99
Welcome.
3 giant sets of SSB box squats, 275x5, reverse hyper, nordic curls and copenhagens.
3 more of SSB good mornings, 45 second timed belt squats and banded stallions.
Tabata air bike to finish. The EliteFTS SSB is much more comfortable, but also much harder.
3 giant sets of SSB box squats, 275x5, reverse hyper, nordic curls and copenhagens.
3 more of SSB good mornings, 45 second timed belt squats and banded stallions.
Tabata air bike to finish. The EliteFTS SSB is much more comfortable, but also much harder.
Posted on 1/7/20 at 7:34 am to Rep520
Bench: 215x5; 247.5x5; 282.5x3
Z-press: 95 5x10(8)
Pull-ups: 3x10
Bummed about the stall out on bench considering I hit 310x3 on wk3 of my last BBB cycle. Maybe could have squeezed out one more but didn’t have a spotter. Oh well, I’ll beat it next week.
Z-press: 95 5x10(8)
Pull-ups: 3x10
Bummed about the stall out on bench considering I hit 310x3 on wk3 of my last BBB cycle. Maybe could have squeezed out one more but didn’t have a spotter. Oh well, I’ll beat it next week.
Posted on 1/7/20 at 7:58 am to Dixie Normus
Sometimes you have a shite day. It happens.
Posted on 1/7/20 at 8:21 am to Dixie Normus
Power Cleans 155-3x3
Squats 190-3x5
Front squats 145-5x10
Pause squats 145-5x5
Ab wheel 4x10
Reverse hypers 3x10
Squats 190-3x5
Front squats 145-5x10
Pause squats 145-5x5
Ab wheel 4x10
Reverse hypers 3x10
Posted on 1/7/20 at 9:12 am to DeafJam73
5/3/1 BBB Cycle 2 Week 2
Squat 210x3 240x3 270x3
Squat 165 5x10
Bench 135 5x10
Incline Press 60 3x8
I bought some 5mm thick knee sleeves from Dick's last night. First time using them, and I am in love. I had ACL/Meniscus surgery back in 2010 on my left knee, so I've always been weary of my knee pain. Sleeves felt great, and I had a ton more confidence in the hole.
Squat 210x3 240x3 270x3
Squat 165 5x10
Bench 135 5x10
Incline Press 60 3x8
I bought some 5mm thick knee sleeves from Dick's last night. First time using them, and I am in love. I had ACL/Meniscus surgery back in 2010 on my left knee, so I've always been weary of my knee pain. Sleeves felt great, and I had a ton more confidence in the hole.
This post was edited on 1/7/20 at 10:59 am
Posted on 1/8/20 at 6:35 am to Dixie Normus
quote:
Welcome to the club man. Keep posting in here. There’s some good guys that are regulars and they’ll all do what they can to help if you need it.
Thanks. So I did squats on Monday, and my quads are still extremely stiff and sore. Today is DL and bench. Should I at least make some attempt at the DL today, or do I need to wait till the muscle soreness subsides before I work them again?
I'm assuming this is supposed to be normal the first few times someone ever lifts.
Posted on 1/8/20 at 7:09 am to TigerFanatic99
Warm up really well. Like, until you start to sweat.
Limber 11 - bodybuilding.com
Do this before any barbell work. It will help loosen your hips. Then do warm up reps with just the bar. Maybe even walk on a treadmill before as well for about 5 mins to get the blood into those muscles. Once you’re nice and warm, you should get loose.
Limber 11 - bodybuilding.com
Do this before any barbell work. It will help loosen your hips. Then do warm up reps with just the bar. Maybe even walk on a treadmill before as well for about 5 mins to get the blood into those muscles. Once you’re nice and warm, you should get loose.
Posted on 1/8/20 at 7:31 am to TigerFanatic99
Monday to Wednesday is typically a quick turnaround from squats to deads, but, and I don’t mean this to be offensive in any way, you aren’t pushing enough weight yet to really need the two days off. I think you’re fine just doing the warmup Deaf posted and rolling along.
AM workout:
Deadlift: 275x5; 320x5; 360x5
Squat: 185 5x10
Did my 5x10 and left. I’ve been having a weird/off week. Work is bogging me down.
AM workout:
Deadlift: 275x5; 320x5; 360x5
Squat: 185 5x10
Did my 5x10 and left. I’ve been having a weird/off week. Work is bogging me down.
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