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Started By
Message
re: Daily Strength Check-In
Posted on 1/29/20 at 12:51 pm to marchballer
Posted on 1/29/20 at 12:51 pm to marchballer
Workouts are more metabolic based
Circuit A 4 sets
Goblet squats 105x8 105x10, 105x12, 105x12
Neutral grip dumbbell incline press 55x12 60x12 60x12 65x12
Dumbbell row (prone twisting to supine) 70x8, 75x10, 75x10, 80x10
Dumbell Romainian deadlift 80x10 80x10 80x10 85x10
Planks 50 seconds each set
Circuit b
Neutral grip chins 6,6,6
Hip bridge feet on bosu ball 20 reps, 60 pound dumbell,20 reps, 60 pounds 20 reps
Reverse lunges 40 lb dumbellsx10, 40x10, 40x10
Lateral delt raises 15x10 20x10 20x10
Circuit A 4 sets
Goblet squats 105x8 105x10, 105x12, 105x12
Neutral grip dumbbell incline press 55x12 60x12 60x12 65x12
Dumbbell row (prone twisting to supine) 70x8, 75x10, 75x10, 80x10
Dumbell Romainian deadlift 80x10 80x10 80x10 85x10
Planks 50 seconds each set
Circuit b
Neutral grip chins 6,6,6
Hip bridge feet on bosu ball 20 reps, 60 pound dumbell,20 reps, 60 pounds 20 reps
Reverse lunges 40 lb dumbellsx10, 40x10, 40x10
Lateral delt raises 15x10 20x10 20x10
1
Posted on 1/30/20 at 1:37 pm to lsucoonass
Split Jerk 145-3x5
OHP 3x5-120/135/155
OHP 5x10-125
Shrugs 5x10-225
Curls 3x10
OHP 3x5-120/135/155
OHP 5x10-125
Shrugs 5x10-225
Curls 3x10
Posted on 1/30/20 at 8:33 pm to DeafJam73
Dynamic upper last night and dynamic lower tonight.
3 giant sets of 245x3 SSB squats with a 2 sec pause, 315x3 RDL from the floor and sissy squats.
2 more giant sets of the SSB squats, 45 sec band hip thrusts, glute ham raise and sissy squats.
Spinal erector work, calves, neck and some banded broad jumps to finish.
3 giant sets of 245x3 SSB squats with a 2 sec pause, 315x3 RDL from the floor and sissy squats.
2 more giant sets of the SSB squats, 45 sec band hip thrusts, glute ham raise and sissy squats.
Spinal erector work, calves, neck and some banded broad jumps to finish.
Posted on 1/31/20 at 8:31 am to Rep520
Finished out my deload week and ready to reset my BBB cycles next week with new maxes.
Posted on 1/31/20 at 9:20 am to Dixie Normus
DLs: 315x5 335x3 365x3 390x1 375x1 345x3 315 2x5 225x10
OHP: 115 3x5
That’s a PR for Deadlift for me. It went up really smooth too. I definitely think I can pull 405 at this meet.
OHP: 115 3x5
That’s a PR for Deadlift for me. It went up really smooth too. I definitely think I can pull 405 at this meet.
Posted on 1/31/20 at 9:31 am to Bonkers119
Good shite. I think you should able to as well. If 390 went up smooth, you’ll definitely be able to knock 4 plates down.
Posted on 1/31/20 at 11:28 pm to Dixie Normus
Rep work.
Giant sets of bench with 200, face pulls and band shrugs. Dunno how many sets, just went to 36 bench reps.
2 giant sets of incline db press, dips, side laterals, curls and floor press.
Supersets of zercher yoke carries and sledgehammer swings, then tabata air bike to finish.
Giant sets of bench with 200, face pulls and band shrugs. Dunno how many sets, just went to 36 bench reps.
2 giant sets of incline db press, dips, side laterals, curls and floor press.
Supersets of zercher yoke carries and sledgehammer swings, then tabata air bike to finish.
Posted on 2/3/20 at 7:36 am to Rep520
Bench 3x3-215/245/275
Bench 5x10-185
Barbell Rows 5x10-165
EZ bar curls 5x10
Crunches 5x10
Struggled with 275 today. I had too much beer last night. Weirdly, I banged out 50 reps of bench at 185 and the barbell row supersets pretty easily. 5x10 at 185 was REALLY hard 3 weeks ago. Weird.
Bench 5x10-185
Barbell Rows 5x10-165
EZ bar curls 5x10
Crunches 5x10
Struggled with 275 today. I had too much beer last night. Weirdly, I banged out 50 reps of bench at 185 and the barbell row supersets pretty easily. 5x10 at 185 was REALLY hard 3 weeks ago. Weird.
Posted on 2/3/20 at 8:17 am to DeafJam73
quote:
Struggled with 275 today. I had too much beer last night. Weirdly, I banged out 50 reps of bench at 185 and the barbell row supersets pretty easily. 5x10 at 185 was REALLY hard 3 weeks ago. Weird.
Maybe I'm weird but some of my best workouts have been when I'm hungover or dare I say slightly drunk.
Posted on 2/3/20 at 8:27 am to DeafJam73
Probably were just getting some of the shitiness from the night before out. I feel like my workouts get better towards the end of them when I’m hungover because My hangover progressively goes away.
Squats: 215x5; 247.5x5; 280x8
Deadlift: 230 5x10
Walking lunges: 95 3x9
Didn’t have time for abs.
ETA: Tues AM
Bench: 205x5; 237.5; 270x6 (meh)
OHP: 97.5 5x10
BB Row: 155 3x10
Seated DB curl: 25 3x10
Abs
Squats: 215x5; 247.5x5; 280x8
Deadlift: 230 5x10
Walking lunges: 95 3x9
Didn’t have time for abs.
ETA: Tues AM
Bench: 205x5; 237.5; 270x6 (meh)
OHP: 97.5 5x10
BB Row: 155 3x10
Seated DB curl: 25 3x10
Abs
This post was edited on 2/4/20 at 7:31 am
Posted on 2/4/20 at 7:54 am to Dixie Normus
Power Cleans 165-3x3
Squats 225-3x5 (10)
Front squats 160-5x10
Pause squats 160-5x5
Reverse Hypers 5x10
Hypers 5x10
Hanging leg lift 5x10
Today I got the feeling that the strength in my lower back is lagging in comparison to my abs. I do reverse hypers regularly, but I haven’t really pushed building muscle in that area. So, I upped the weight on reverse hypers, added two sets and then did supersets of regular hypers. The muscles in my lower back are sore as frick now. No spinal pain, pure muscular soreness. Hopefully, this will carry over to my big lifts.
Squats 225-3x5 (10)
Front squats 160-5x10
Pause squats 160-5x5
Reverse Hypers 5x10
Hypers 5x10
Hanging leg lift 5x10
Today I got the feeling that the strength in my lower back is lagging in comparison to my abs. I do reverse hypers regularly, but I haven’t really pushed building muscle in that area. So, I upped the weight on reverse hypers, added two sets and then did supersets of regular hypers. The muscles in my lower back are sore as frick now. No spinal pain, pure muscular soreness. Hopefully, this will carry over to my big lifts.
Posted on 2/4/20 at 8:58 am to DeafJam73
Got home late for orientation from a new job.
Abbreviated lower last night. 3 giant sets of banded box squats x5 with the SSB, glute ham raises, reverse hyper, sissy squats and copenhagens.
Little bit of calves to finish.
Abbreviated lower last night. 3 giant sets of banded box squats x5 with the SSB, glute ham raises, reverse hyper, sissy squats and copenhagens.
Little bit of calves to finish.
Posted on 2/4/20 at 12:13 pm to Rep520
New PR on bench finally woo!
Smashed 315 for the first time today; it went up so smooth. So I went for 325 and nailed that, too.
Weighed in at 157 this morning so I'm finally in the 2x bodyweight bench club. If only I could squat or deadlift
Smashed 315 for the first time today; it went up so smooth. So I went for 325 and nailed that, too.
Weighed in at 157 this morning so I'm finally in the 2x bodyweight bench club. If only I could squat or deadlift
This post was edited on 2/4/20 at 4:01 pm
Posted on 2/4/20 at 6:28 pm to Fe_Mike
Damn dude those are some serious numbers at 157. Solid lift!
Posted on 2/4/20 at 9:12 pm to Fe_Mike
Nice lift. I wish my bench was close to yours.
Taking it lighter this week. I did 185x8 paused bench supersetted with face pulls three times.
Then 2 giant sets of weighted pushups, pin ohp, mas face pulls, rows, curls and floor press.
Sledgehammer and neck work plus farmers walk to finish. Farmers, I felt my rib get painful. Hope I didn't reinjure it and it's just a false alarm.
Taking it lighter this week. I did 185x8 paused bench supersetted with face pulls three times.
Then 2 giant sets of weighted pushups, pin ohp, mas face pulls, rows, curls and floor press.
Sledgehammer and neck work plus farmers walk to finish. Farmers, I felt my rib get painful. Hope I didn't reinjure it and it's just a false alarm.
Posted on 2/6/20 at 7:42 am to Rep520
Deadlift: 265x5; 302.5x5; 345x7
Squat: 205 5x10
Leg press: 460 3x10
Abs
My BBB reset has been fun. Squat and deadlift have improved significantly in the last 4 months. At this rate, I am definitely going to climb the 3/4/5 plate bench/squat/deadlift mountain by the end of the year.
Squat: 205 5x10
Leg press: 460 3x10
Abs
My BBB reset has been fun. Squat and deadlift have improved significantly in the last 4 months. At this rate, I am definitely going to climb the 3/4/5 plate bench/squat/deadlift mountain by the end of the year.
Posted on 2/6/20 at 7:51 am to Dixie Normus
Workout #7 for my GZCLP journey.
Seemed a bit weak on my T2 squat today (125, 3x10). Not sure if I started to high, diet isn't playing nice with my lifts, or if that's typical. I didnt fail, but probably couldn't have done too many more.
Seemed a bit weak on my T2 squat today (125, 3x10). Not sure if I started to high, diet isn't playing nice with my lifts, or if that's typical. I didnt fail, but probably couldn't have done too many more.
Posted on 2/6/20 at 9:57 am to KosmoCramer
Sometimes you just have an off day, it’s just hard to accept them. All that matters is that you’re finishing your sets and that’s always good.
Posted on 2/6/20 at 11:15 am to KosmoCramer
Sometimes you have a shite day. It happens. Just keep pushing.
Posted on 2/6/20 at 11:48 am to DeafJam73
Still doing 95% work while prepping for this meet, and this shite sucks. I've only done my main lifts each workout, with maybe one accessory lift.
Squat: 225x5 245x5 265x3 275x3 295 3x1 285x1 265x3 225x5 170x10.
3 straight weeks of this heavy lifting is gonna be awful, but hopefully it helps me peak right.
Squat: 225x5 245x5 265x3 275x3 295 3x1 285x1 265x3 225x5 170x10.
3 straight weeks of this heavy lifting is gonna be awful, but hopefully it helps me peak right.
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