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Started By
Message
re: Daily Strength Check-In
Posted on 1/13/23 at 4:31 am to benfasa
Posted on 1/13/23 at 4:31 am to benfasa
Boring But Big: Beefcake Cycle 1, Week 2, Day 4
box jumps 2x5
OHP
80/90/105 1x5
Superset:
OHP 80 5x10
Barbell Row 80 5x10
Superset:
RDL (Dumbbell) 65/hand 4x8
Hanging Leg Raises 5x10
Burpees 3 set AMRAP in :33 - 11,11,11
box jumps 2x5
OHP
80/90/105 1x5
Superset:
OHP 80 5x10
Barbell Row 80 5x10
Superset:
RDL (Dumbbell) 65/hand 4x8
Hanging Leg Raises 5x10
Burpees 3 set AMRAP in :33 - 11,11,11
1
Posted on 1/13/23 at 8:07 am to benfasa
OHP
95x3 115x3 135x3
5x10@75
Seated Machine OHP
5x10 @ 105
Arnold press 4x10 @ 30lb db
DB shrugs 4x15@ 100lb db
Joined a new non commercial gym
And it’s pretty frickin great
95x3 115x3 135x3
5x10@75
Seated Machine OHP
5x10 @ 105
Arnold press 4x10 @ 30lb db
DB shrugs 4x15@ 100lb db
Joined a new non commercial gym
And it’s pretty frickin great
Posted on 1/13/23 at 8:28 am to Chief316
17 sets of OHP (Arnold press is not materially different)? This is a prime example of more is not better but actually worse. Are you running a program?
Posted on 1/13/23 at 9:05 am to NewOrleansBlend
531 BBB for bench/squat/OHP then high volume accessories. If I ran into issues with fatigue or injury I suppose I’d change it up, but I like what I do and the progress I’m making sooo….
Posted on 1/13/23 at 4:26 pm to Chief316
Battled a gnarly 101.5 fever last night but it’s down now so we’re hitting the gym tonight
Posted on 1/13/23 at 8:42 pm to Proximo
Did a six-week heavy/light routine, trying to shorten my daily workouts.
Last day was today so I tried for some PRs and got a back squat PR (375) and a deadlift PR (425) ... one-rep max each.
Last day was today so I tried for some PRs and got a back squat PR (375) and a deadlift PR (425) ... one-rep max each.
Posted on 1/13/23 at 9:24 pm to G The Tiger Fan
2 Rounds:
60 double unders
40 wall balls
20 box jump overs
40 double unders
30 wall balls
10 box jump overs
20 double unders
20 wall balls
5 box jump overs
That workout sucked. Zapped my legs big time
Mid Thigh Cleans from the blocks:
4x3 built to about 185
Tempo Front Sqauats - 3 sec down, 2 sec pause at the bottom:
5x3 135,135,135,145,155
Stayed light here, legs were messed up
60 double unders
40 wall balls
20 box jump overs
40 double unders
30 wall balls
10 box jump overs
20 double unders
20 wall balls
5 box jump overs
That workout sucked. Zapped my legs big time
Mid Thigh Cleans from the blocks:
4x3 built to about 185
Tempo Front Sqauats - 3 sec down, 2 sec pause at the bottom:
5x3 135,135,135,145,155
Stayed light here, legs were messed up
Posted on 1/14/23 at 10:26 am to Tiger_n_Texas
YG-PPSA
Wk 2 Day 3
Deadlift: 130-10, 140-10, 150-10
Bench Press: 135-8x4
Back Squat: 125-5, 135-5, 150-5, 155-5
DB Row: 45-4x10
DB Lats: 5-15x3
BB Curl: 60-15, 50-15, 40-15
Wk 2 Day 3
Deadlift: 130-10, 140-10, 150-10
Bench Press: 135-8x4
Back Squat: 125-5, 135-5, 150-5, 155-5
DB Row: 45-4x10
DB Lats: 5-15x3
BB Curl: 60-15, 50-15, 40-15
Posted on 1/14/23 at 12:48 pm to Tiger_n_Texas
Push Press Cycling
10-8-6-4-2
115,135,145,155,175
Work up to a heavy single back squat:
I was messed up this morning, only worked up to 275
2 Rounds:
21 DL
21 cal Echo bike
15 DL
21 cal echo bike
9 DL
-rest 5 b/t rounds-
I did 205,255,295 on the DL
10-8-6-4-2
115,135,145,155,175
Work up to a heavy single back squat:
I was messed up this morning, only worked up to 275
2 Rounds:
21 DL
21 cal Echo bike
15 DL
21 cal echo bike
9 DL
-rest 5 b/t rounds-
I did 205,255,295 on the DL
This post was edited on 1/14/23 at 12:49 pm
Posted on 1/14/23 at 4:11 pm to The Top G
Well I’m back, fellas. I started this thread many years ago. Covid and depression fed my weaknesses and I put on 60 lbs in 4 years. I was 260 on Labor Day. Cleaned up my diet and started walking. I was way too fat to start lifting with any decent form.
I’m down to 225 and lifting in earnest again as of this month. Restarted Grey Skull.
OP - 95 x 9
Assisted Chins - 130 x 8
DL - 145 x 20
Going to be a long road to get back to where I was but I’m looking forward to it.
I’m down to 225 and lifting in earnest again as of this month. Restarted Grey Skull.
OP - 95 x 9
Assisted Chins - 130 x 8
DL - 145 x 20
Going to be a long road to get back to where I was but I’m looking forward to it.
Posted on 1/15/23 at 5:34 pm to Irregardless
Welcome back! Today I went for a 2 mile walk/run this morning, and then a 2
mile walk this evening with my Fiancée. 11k steps today.
mile walk this evening with my Fiancée. 11k steps today.
Posted on 1/16/23 at 6:23 am to Bonkers119
Boring But Big: Beefcake Cycle 1, Week 3, Day 1
Kettlebell Swings 35 x 3x8
Squats
205/230/255 1x5
205 5x10
Chins 1x8, 1x6, 6x5, 1x4, 1x2 (50 total)
Dips 50 in 6 sets (10,10,10,8,8,4)
I had to double check that I was doing the 5's Pro progression correctly, 5 @ 95% had me scared. I hit the reps though. I was toast after the 5x10 @ 75%, and still had to get the dips done. Ultimately, I hit all the reps and it was challenging, and that was the point of choosing to run the Beefcake rather than plain Boring But Big.
Going to do my Burpees later today (next level is 3 sets of 12 in :36 seconds with a minute rest)
ETA Burpees,3 sets of 12 in :36 seconds. Burpees are soooo much easier to do hours after a workout as opposed to immediately after.
Kettlebell Swings 35 x 3x8
Squats
205/230/255 1x5
205 5x10
Chins 1x8, 1x6, 6x5, 1x4, 1x2 (50 total)
Dips 50 in 6 sets (10,10,10,8,8,4)
I had to double check that I was doing the 5's Pro progression correctly, 5 @ 95% had me scared. I hit the reps though. I was toast after the 5x10 @ 75%, and still had to get the dips done. Ultimately, I hit all the reps and it was challenging, and that was the point of choosing to run the Beefcake rather than plain Boring But Big.
Going to do my Burpees later today (next level is 3 sets of 12 in :36 seconds with a minute rest)
ETA Burpees,3 sets of 12 in :36 seconds. Burpees are soooo much easier to do hours after a workout as opposed to immediately after.
This post was edited on 1/16/23 at 3:01 pm
Posted on 1/16/23 at 2:03 pm to benfasa
Bench
225x5. 245x3. 275x1 (got 3)
5x10 @135
DB incline
4x10 w/ 70s
Machine flys
4x10 @155
Tricep pulldowns(rope)
4x12@90
225x5. 245x3. 275x1 (got 3)
5x10 @135
DB incline
4x10 w/ 70s
Machine flys
4x10 @155
Tricep pulldowns(rope)
4x12@90
Posted on 1/16/23 at 4:32 pm to Tiger_n_Texas
YG-PPSA
Wk 3 Day 1
Deadlift: 150-8, 170-8, 185-8
Bench Press: 100-10, 110-10, 115-10, 125-10
BB Bent Row: 90-10x4
Front Squat: 95-5, 105-5, 110-5x2
BB Curl: 50-10x3
Wk 3 Day 1
Deadlift: 150-8, 170-8, 185-8
Bench Press: 100-10, 110-10, 115-10, 125-10
BB Bent Row: 90-10x4
Front Squat: 95-5, 105-5, 110-5x2
BB Curl: 50-10x3
Posted on 1/16/23 at 8:45 pm to Tiger_n_Texas
21-15-9
Power Cleans (115)
Bar Facing Burpees
Snatch from the blocks
3-3-2-2-1-1-1
built to 160
Snatch Push Press + Overhead Squat
2x(3+2)
2x(3+1)
Back Squat
3x6 @215
6@225
6@235
9 holes of golf
I played golf yesterday as well. Combine that with all of the deadlifts I did Saturday and my back is absolutely wrecked
Power Cleans (115)
Bar Facing Burpees
Snatch from the blocks
3-3-2-2-1-1-1
built to 160
Snatch Push Press + Overhead Squat
2x(3+2)
2x(3+1)
Back Squat
3x6 @215
6@225
6@235
9 holes of golf
I played golf yesterday as well. Combine that with all of the deadlifts I did Saturday and my back is absolutely wrecked
Posted on 1/17/23 at 7:54 am to The Top G
Seated dumbbell curls
4x12@ 30
Standing db curls with arm blaster
4x12@30
Machine hammer curls with rope
4x12@70
Preacher curls
4x12@ 75
4x12@ 30
Standing db curls with arm blaster
4x12@30
Machine hammer curls with rope
4x12@70
Preacher curls
4x12@ 75
Posted on 1/17/23 at 1:23 pm to Chief316
box jumps 2x5
Bench Press
145/165/185 1x5
145 5x10
ss
Dumbbell Row 60 x 5x10
Bulgarian Split Squat 50 x 5x5
ss
Ab Rollout 5x10
Bench Press
145/165/185 1x5
145 5x10
ss
Dumbbell Row 60 x 5x10
Bulgarian Split Squat 50 x 5x5
ss
Ab Rollout 5x10
Posted on 1/18/23 at 8:22 am to benfasa
If anyone is interested in this kind of thing, reactive training systems has a free training log. You can add workouts, weigh ins, and something called TRAC (supposed to track recovery). It's pretty easy to use and I like it for the tracking of my total, PRs, and WILKS score.
Posted on 1/18/23 at 8:34 am to Tiger_n_Texas
YG-PPSA
Wk 3 Day 2
Squat: 125-5, 135-5, 145-5, 155-5
OH Press: 175-5x5
SS Chin-ups: [-65]-3x4
Close Grip Bench: 100-5, 105-5, 110-5, 115-5
Rev Grip BB Curl: 40-15x3
Skullcrushers: 40-15x3
Wk 3 Day 2
Squat: 125-5, 135-5, 145-5, 155-5
OH Press: 175-5x5
SS Chin-ups: [-65]-3x4
Close Grip Bench: 100-5, 105-5, 110-5, 115-5
Rev Grip BB Curl: 40-15x3
Skullcrushers: 40-15x3
Posted on 1/18/23 at 9:42 am to JamesLang
Muscle mass.
Body weight 171 lbs.
Finally growing in the mirror and not just the scale!
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