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  • Dead lifts my PR. 165 lbs. Have to use lifting hooks cause my grip strength is sucky. I do hate though that the area around my nuckles turn red and takes a day to turn back to the normal color. But I have to have them so tight so they do not slip off.

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    • My workout today...

      Bench Press
      Squats
      Overhead Press
      Deadlifts
      Rows
      Lat Pull Downs

      Chin-Ups (to Failure...and I stink at these, so there honestly won't be many)
      Dips (to Failure)
      Kettlebell Swings
      Plank

      Now...a 40 minute walk to the pool to catch some rays...

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      • 5/3/1 cycle 12 weeka 1&2 (5/3/1 Week)

        Been too busy to log my workouts for the last couple of weeks. Had to reset on the dead lift. I've been using these forums as my cloud log, so here goes...

        Cycle 12 Week 1 Day 1

        5/3/1 programmed exercises (5/5/5):
        Squats 180x5 210x5 235x5 BBB 180x5x5
        Bench 145x5 165x5 185x6 BBB 145x10x5

        Other programmed exercises:
        Barbell incline presses 110x10x5

        Other stuff:
        Kroc-rows 50x10 60x10 70x20
        Chin-ups

        Cycle 12 Week 1 Day 2

        5/3/1 programmed exercises (5/5/5):

        Overhead press 105x5 120x5 135x2 (fail): BBB: 105x5x5
        Dead lift 225x5 255x5 290x10

        Other

        Warm-up/recovery squats 165x5x3
        RDLs as part of dead lift warm-ups
        3 sets of Arnold presses between dead lifts
        Chin-ups
        Dumbbell incline press drop-sets

        Cycle 12 Week 2 Day 1

        5/3/1 programmed exercises (3/3/3):
        Squats 195x3 220x3 250x3 BBB 195x5x5
        Bench 155x5 180x3 200x5 BBB 155x8x5

        Other programmed exercises:
        Barbell incline presses 115x8x5

        Other stuff:
        Kroc-rows 50x10 60x10 70x20
        Chin-ups

        Cycle 12 Week 2 Day 2

        5/3/1 programmed exercises (5/5/5):

        Overhead press 110x3 125x3 140x1 (fail): BBB: 110x8x5
        Dead lift 240x3 275x3 310x5

        Other

        Warm-up/recovery squats 180x5x3
        RDLs
        3 sets of Arnold presses between dead lifts
        Chin-ups
        Dumbbell incline press drop-sets

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        • After 3 weeks of excellent gains in strength (front squats and deadlifts) and even a few pounds of muscle gain, I have to skip my workout today because I tweaked my neck by sleeping on it wrong. DOH!!
          My Standing Desk Blog
          Latest Post: Ergotron Workfit-T Reviewed

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          • 5/3/1 cycle 12 week 3 (5/3/1)

            Trying not to get behind again. Just did this workout today. Nothing great -- but PRs for squat and bench.

            5/3/1 programmed exercises (5/3/1):
            Squats 210x5 235x5 265x1 BBB 210x5x3
            Bench 165x5 190x3 210x2 BBB 165x5x5

            Other programmed exercises:
            Barbell incline presses 120x5x4, 120x10x2

            Other stuff:
            Kroc-rows 50x10 60x10 70x20

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            • 5/3/1 cycle 12 week 3 (5/3/1 Press/Dead lift)

              Total fail on press, but I knew this was coming. I was only able to do 145 on my second try last cycle. Will need to reset.

              Dead lifts were relatively easy this cycle with reset. I decided to throw BBB in going forward. I think I'll try a variation of BBB V2 with 3 rather than 5 sets with the first set weight. So, week one: 10x3, two: 8x3 and three: 5x3.

              5/3/1 programmed exercises (5/3/1):

              • Overhead press 120x5 135x1 (fail) 150x0 (no try) BBB: 115x5x5
              • Dead lift 255x5 290x3 325x6 Condensed BBB: 255x5x3

              Other

              • Warm-up/recovery squats 195x5x3
              • 3 sets of Arnold presses between dead lifts 30#
              • Dumbbell incline press drop-sets (55-35-25)
              • Chin-ups
              Last edited by miata; 06-18-2015, 08:42 PM.

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              • I'm between programs, so just messed around, pretty much:

                Squat: 355 x 5 (not a PR, but the best set of 5 I've ever hit this heavy)
                Press: 115 x 5, 135 x 5, 150 x 5
                Reactive Slingshot bench: 185 x 15, 185 x 13 (shoulders weren't happy, abandoned ship)
                Press (again): 135 x 5, 150 x 4
                Deadlift in shoes (I hate deadlifting in shoes): 415 x 5
                The Champagne of Beards

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                • Originally posted by RichMahogany View Post
                  If you want to become as strong as you can become, straps might be your only option. If alternating messes up your shoulder and hook doesn't work for you. Don't let hand size/strength limit your back strength, but don't let straps become a crutch (use them only on sets where you really need to). That's my nickel's worth of free advice.
                  What about one of the DL bars you mentioned in the PR thread? Didn't you say they have a smaller circumference? Not sure whether that's accessible to the OP, though.

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                  • Originally posted by DannyP View Post
                    What about one of the DL bars you mentioned in the PR thread? Didn't you say they have a smaller circumference? Not sure whether that's accessible to the OP, though.
                    There are deadlift bars (27mm) and even women's weightlifting bars (25mm) but the latter isn't really meant for deadlifting. Not a bad option if hand size is too much of a limiting factor. If you compete in a fed like USAPL, be aware that everybody deadlifts using a 29mm bar.
                    The Champagne of Beards

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                    • I follow the natural wellness (YOGA & Therapies) guidance from Hippocrates Health Institute from Florida which is providing total natural treatment with green nutrition.

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                      • What is your workout today?

                        Squats 135 @ 5x5 with 5 count pause in the hole

                        Bench press 5x5 @ 145

                        Barbell row 5x5 @ 125

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                        • 100 pushups and 200 squats (Bodyweight HIIT). Going to the park to try my best with pullups and practice Australian pullups for strength
                          "On a snow covered mountain time stands still and clarity enters the mind"
                          "I want to find out what happens if I don't give up"

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                          • BB-SKWAATZ

                            1x10xbar
                            1x10x135
                            1x5x185
                            1x5x225
                            1x5x275
                            1x3x305
                            1x3x310
                            1x3x315
                            1x10x225

                            BB-Flat Bench

                            1x10xbar
                            1x10x135
                            1x10x160
                            5x3x185
                            1x12x155

                            BB-Pin Press 50% ROM

                            1x10x185
                            2x5x205
                            2x5x210
                            2x5x220
                            1x10x155

                            1) A little concerned about peaking too soon.
                            2)That damn shoulder pain (when BP-ing).
                            3) Back to squatting in flat shoes > feel stronger sitting back, no trouble hitting depth, more stable, less torso lean, moving more weight efficiently.
                            Age: 70
                            Ht: 5'8"
                            Wt: 166
                            BF: 9%

                            Everybody wanna be big, but don't nobody wanna lift no heavy-ass weights! - Ronnie Coleman

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                            • Here's a condensed video of what I did a couple days ago. https://m.youtube.com/watch?v=cgbh5UBJN5c

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                              • What is your workout today?

                                Hey everyone! I've been MIA because my posts weren't working during the whole MDA forum meltdown and awhile after that. I got sick of trying and just stuck to reading. I'm gonna try and post here because I'm feeling good after my last competition (yesterday) and am hopeful this will work.

                                Anywho, yesterday I DL'd 352. It was heavy but a good clean manageable lift. Then I went for it. 370!! Well, I missed it on lockout. It was a grinder and everyone in the crowd was screaming for it but it just wasn't meant to be. I'm not sad though. I know I'll have the weight next comp in October!!

                                Edit: MY POST WORKED!!!

                                Sent from my iPhone using Marks Daily Apple Forum
                                Last edited by edennperez1; 06-21-2015, 07:13 PM.

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