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Started By
Message
re: Daily Strength Check-In
Posted on 5/3/24 at 12:02 pm to Bonkers119
Posted on 5/3/24 at 12:02 pm to Bonkers119
Rippler 3 W2 D4
Bench 4x3x230, 1x5x230 New 5rm 1x15x135
Squat 5x5x240, 1x315
Preacher curls 3x10x85, 95, 105
Tricep ext 3x10x75, 85, 95
AB curls 3x10x75
Had to cut one exercise today. Left knee is back to normal though, and I felt good throughout the session.
Bench 4x3x230, 1x5x230 New 5rm 1x15x135
Squat 5x5x240, 1x315
Preacher curls 3x10x85, 95, 105
Tricep ext 3x10x75, 85, 95
AB curls 3x10x75
Had to cut one exercise today. Left knee is back to normal though, and I felt good throughout the session.
This post was edited on 5/3/24 at 12:03 pm
1
Posted on 5/6/24 at 1:37 pm to HVAU
Pool Season II
W1D1 - Triceps took an arse whipping today and I must have been sweating out pure tequila as well
W1D1 - Triceps took an arse whipping today and I must have been sweating out pure tequila as well
Posted on 5/6/24 at 2:49 pm to bad93ex
How long does PS2 take each workout?
Posted on 5/6/24 at 2:54 pm to HVAU
quote:
How long does PS2 take each workout?
Typically between 60-70 minutes with warmup
Posted on 5/6/24 at 3:08 pm to bad93ex
Wow. Every time I look at the PPSA workouts I feel like it take me too long. Most of my workouts are running close to 2 hours with warmups.
Posted on 5/6/24 at 3:11 pm to HVAU
quote:
Wow. Every time I look at the PPSA workouts I feel like it take me too long. Most of my workouts are running close to 2 hours with warmups.
Holy shite, how long are you resting for between sets?
Posted on 5/6/24 at 3:14 pm to bad93ex
2-3 minutes on T1, 2 minutes in T2, and 1.5 minutes on T3. I think I’ve gotten too social in the gym though, and I’m caught in discussions when my timer has already gone off.
Posted on 5/6/24 at 3:18 pm to HVAU
Just started doing Zercher squats utilizing an 18 inch box
2 sets of 4 with 220, felt good for 6-7 reps
Sled pulls 10 30 second intervals with 30-60 seconds of rest, worked up to 160 pounds
2 sets of 4 with 220, felt good for 6-7 reps
Sled pulls 10 30 second intervals with 30-60 seconds of rest, worked up to 160 pounds
Posted on 5/6/24 at 3:43 pm to HVAU
quote:
I think I’ve gotten too social in the gym though, and I’m caught in discussions when my timer has already gone off.
Nothing wrong with that as long as you're getting your lifts done, I go on my lunch breaks and need to get back at a certain time.
Posted on 5/6/24 at 8:22 pm to bad93ex
Rippler 3 W3 D1
OHP 3x4x140
DL 4x4x270, 6x270, 2x315
Leg ext 3x10x130, 150, 170
Lat pulldowns 3x10x140, 150, 160
Fly machine rear delts 3x10x30 each arm
DB rear delts 3x10x20s
OHP 3x4x140
DL 4x4x270, 6x270, 2x315
Leg ext 3x10x130, 150, 170
Lat pulldowns 3x10x140, 150, 160
Fly machine rear delts 3x10x30 each arm
DB rear delts 3x10x20s
Posted on 5/7/24 at 12:46 pm to HVAU
Rippler 3 W3 D2
Squat 3x4x265
Bench 4x5x205, 7x205, 5x225, 15x135
Preacher curls 3x12x75, 85, 95
Rope ext 3x12x80, 90, 100
Rope curls 3x12x80, 90, 100
DB Flies 3x10x50
AB Curls 3x12x75
Felt pretty good which is surprising since I had to an evening session yesterday, instead of my normal schedule. Left shoulder a little tender, but not enough to be limiting.
Squat 3x4x265
Bench 4x5x205, 7x205, 5x225, 15x135
Preacher curls 3x12x75, 85, 95
Rope ext 3x12x80, 90, 100
Rope curls 3x12x80, 90, 100
DB Flies 3x10x50
AB Curls 3x12x75
Felt pretty good which is surprising since I had to an evening session yesterday, instead of my normal schedule. Left shoulder a little tender, but not enough to be limiting.
Posted on 5/7/24 at 3:10 pm to HVAU
Pool Season II W1D2
Program went well but my only gripe with PPSA is they don't attack the calves so I supersetted calf raises in with heavy alt DB curls. Added maybe 180 seconds of time to my overall workout and neither lift were affected by the other even going rather hastily.
Program went well but my only gripe with PPSA is they don't attack the calves so I supersetted calf raises in with heavy alt DB curls. Added maybe 180 seconds of time to my overall workout and neither lift were affected by the other even going rather hastily.
This post was edited on 5/7/24 at 3:18 pm
Posted on 5/9/24 at 12:53 pm to bad93ex
Rippler 3 W3 D3
Had drinks last night. Got to stop doing that.
DL 3x4x295
OHP 4x4x130, 1x7x130
DB pullover 3x10x65, 75, 85
CG lat pulldown 3x10x130, 140, 150
Face pull 3x10x140, 155, 170
HS rows 3x10x140, 180, 200
Edited for incorrect DL #.
Had drinks last night. Got to stop doing that.
DL 3x4x295
OHP 4x4x130, 1x7x130
DB pullover 3x10x65, 75, 85
CG lat pulldown 3x10x130, 140, 150
Face pull 3x10x140, 155, 170
HS rows 3x10x140, 180, 200
Edited for incorrect DL #.
This post was edited on 5/9/24 at 4:26 pm
Posted on 5/9/24 at 2:28 pm to JamesLang
Today's leg day.
BB squsts - 315x5, 365x5. 405x5, 455x1, 500x1, 550x1
Belt Squats - 3x10 @ 135
Pendalum squat - no weight - 3x10
Hammy curls - 3x15
the end
BB squsts - 315x5, 365x5. 405x5, 455x1, 500x1, 550x1
Belt Squats - 3x10 @ 135
Pendalum squat - no weight - 3x10
Hammy curls - 3x15
the end
Posted on 5/11/24 at 12:21 pm to ihateidiots18
Rippler 3 W3 D4
Bench 3x4x225, 1x255, 1x265
Squat 4x4x250, 6x250
DB triceps ext 3x10x75, 85, 95
AB curls 2x10x75, 15x75
DB Incline 3x10x60s
Rope curls 3x10x80, 90, 100, 8x110, 2x6x120
Everything felt good today once I was warmed up.
Bench 3x4x225, 1x255, 1x265
Squat 4x4x250, 6x250
DB triceps ext 3x10x75, 85, 95
AB curls 2x10x75, 15x75
DB Incline 3x10x60s
Rope curls 3x10x80, 90, 100, 8x110, 2x6x120
Everything felt good today once I was warmed up.
Posted on 5/11/24 at 3:26 pm to HVAU
Today was my first day back in a commercial gym. I’m going more toward bodybuilding with the majority being dumbbells and machines. Started the renaissance periodization custom template. I bought it a while back, they no longer sell it, they use an app now. Also, commercial gym barbells are a crime. Good lord, I bet they are CAP 500lb limit bars
Posted on 5/12/24 at 11:53 am to bamaguy17
1st day of strength and conditioning work to prepare for my jiu jitsu competition in Late July
Max effort LB day
Mobility work with foam roller (adductor, abductors, t spine)
Warm up work
Cossack squats 3x6
Sled pulls (forward/backwards/lateral) 200 feet for 3 sets 60 pounds
Copenhagen planks 3x15 seconds each side, standing banded ab crunch 3x15, banded Y press, band hamstring curls all for 3x15
Max effort Zercher Box squats 3 rep max at 7-8 RPE (135, 185, 205, 215, 240 too set for 3)
Split squats 3x6
Kettlebell cross body raises 3x5
Rest 30 seconds repeat
Concept 2 rowing ergometer 6, 15 second interval, with 45 seconds rest. Level 10, nasal breathing only
Forward sled pulls 4 set 50 feet (90, 110, 110, 110, goal is to maintain good upright posture)
Banded face pulls 4 sets 25 reps
Kettle bell shoulder shrugs 4x15 (55 lbs)
Dumbbell cuban press 4x15 (10’s, 15’s, 15’s, 15’s)
Max effort LB day
Mobility work with foam roller (adductor, abductors, t spine)
Warm up work
Cossack squats 3x6
Sled pulls (forward/backwards/lateral) 200 feet for 3 sets 60 pounds
Copenhagen planks 3x15 seconds each side, standing banded ab crunch 3x15, banded Y press, band hamstring curls all for 3x15
Max effort Zercher Box squats 3 rep max at 7-8 RPE (135, 185, 205, 215, 240 too set for 3)
Split squats 3x6
Kettlebell cross body raises 3x5
Rest 30 seconds repeat
Concept 2 rowing ergometer 6, 15 second interval, with 45 seconds rest. Level 10, nasal breathing only
Forward sled pulls 4 set 50 feet (90, 110, 110, 110, goal is to maintain good upright posture)
Banded face pulls 4 sets 25 reps
Kettle bell shoulder shrugs 4x15 (55 lbs)
Dumbbell cuban press 4x15 (10’s, 15’s, 15’s, 15’s)
Posted on 5/13/24 at 12:50 pm to lsucoonass
Rippler 3 W4 D1
OHP 5x2x150
DL 4x6x250, 3x315
Leg ext 3x10x140, 150, 160, 10x170, 6x170
Machine rear delts 3x10x30
Lat Pulldowns 3x10x150, 155, 160
DB rear delts 2x10x20, 1x14x20, 1x12x20
OHP 5x2x150
DL 4x6x250, 3x315
Leg ext 3x10x140, 150, 160, 10x170, 6x170
Machine rear delts 3x10x30
Lat Pulldowns 3x10x150, 155, 160
DB rear delts 2x10x20, 1x14x20, 1x12x20
Posted on 5/14/24 at 11:29 am to HVAU
Rippler 3 W4 D2
Squat 5x2x280
Bench 6x4x190, 1x225, 1x255, 25x135
Rope curl 3x10x80, 90, 100, 2x5x110
Rope triceps 3x10x80, 90, 100, 2x5x110
AB curls 2x10x75, 15x75
DB flies 3x10x50
Squat 5x2x280
Bench 6x4x190, 1x225, 1x255, 25x135
Rope curl 3x10x80, 90, 100, 2x5x110
Rope triceps 3x10x80, 90, 100, 2x5x110
AB curls 2x10x75, 15x75
DB flies 3x10x50
Posted on 5/14/24 at 11:36 am to HVAU
still liking the rippler?
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