What Are You Training Today?

[Oregonstrong]

Chest/Triceps/Shoulders/Calves

This was a fun one.............

Banded hammer press – Do 4 sets of 8 with a challenging weight. FLEX every single rep for 1 second. 4 total work sets.


Incline barbell press – On these do 4 sets of 6. Don’t lock out, and don’t touch chest as usual. 4 total work sets.


Incline dumbell press – Use a slight angle on these. They will feel different after doing all the other work, but still try and work your way up to a heavy weight. Get a good stretch and flex at the top. Use perfect form. Do 4 sets of 6. 4 total work sets.


Dips – Tuck your chin into your chest, let your elbows flare out and work the bottom half of the movement. Do 2 sets to failure! 2 total work sets.



V bar pushdowns – Go heavy and flex at the bottom. Do sets of 10.


Supersetted with


Close grip pushup – Do these to failure


8 total work sets via 4 supersets.




Bent over rear delt raises – Do sets of 15 on these.


Supersetted with


Spidercrawls – Up and down the wall 2 times


8 total work sets via 4 supersets.



Dumbell Side laterals – Do sets of 15 on these.


Supersetted with


Spidercrawls – Up and down the wall 2 times


4 total work sets via 2 supersets.

Standing calve raises – After warming up, do 6 full range reps heavy with a 10 second flex at the top, then 20 half reps out of the bottom (stretch position). Stretch hard at the bottom when doing the partials. Do 4 sets like this. 4 total working sets.


Seatedcalve raises – Do 3 sets of 10 with a full range of motion.

 

[mission2]

Trained legs today and only had 140g carbs the entire day. Lol not a good feeling.

 

[Oregonstrong]

Trained legs today and only had 140g carbs the entire day. Lol not a good feeling.

Were those carbs around your training brother? That always helps.

 

[FuriousWO]

I've been working out just not posting
Arm day today
Tricep dips (body weight) 4x10
Sm Close grip bench warmup, 4x8
Rope press down 5x8-10
Rev press down 3x10
Ez bar Preacher warmup, 4x8-10
Db Hammer curl 4x8
Vbar curl 4x8-10

 

[Docd187123]

Deload bench day

Paused Bench press: worked up to a light triple and worked on pause and press command
BB rows: 3 sets of 10
DB incline press: 3 sets of 10
Lat pulldowns: 4 sets of 10
CG Bench press: 2 sets of 10

 

[Docd187123]

Squat day:

Squats: 4 sets of singles @ 95% 1RM
Glute bridges: 2 sets of 12 and 2 sets of 10
Box jumps: 45lb plate waist high platform
Weighted incline situps: 3 sets of 10
BB curls: 3 sets of 10

 

[Oregongearhead]

Light pec/delt day : 3 sets incline DB flyes
5 sets incline BB bench (75%max wt)
5 sets flat bench (85%max wt)
3 sets BW dips to near failure (35/30/25reps)

DB presses 60%-70%-80%-90%x2-80%-70% max
DB side laterals - 20lb'ers to fail x 4 sets

 

[Oregonstrong]

Looks good brothers!!!!
Back day for me, waiting for food to settle then heading to gym. Here is what I plan to do today.........

One arm barbell rows – After a few warm ups, pyramid up. Do sets of 8 on these. Stretch good and use perfect form.
Supersetted with
Tbar rows – These are the old school ones with the end of the bar in a corner and rowing with a close grip. heavy sets of 6.
10 total work sets via 5 supersets.
Low cable rows – Just normal cable rows. 4 sets of 8. total work sets.
Partial pulldowns – This is the heavy version where you stretch hard and pull the bar down to the top of your head only. Do 3 sets of 8. 3 total work sets.
Banded Hyperextension – Do as many as you can with bands, then drop the band and go to complete failure. Do 3 sets like this. 3 total work sets.

Hams as well
Lying leg curls – Do 6 sets of 10 reps with perfect form. Flex at the top. 6 total work sets.

Abs as well 2 exercises 4x15.

 

[rigs03]

Shit, on vacation and going on 4 days no training. Rest is a good thing of course but man it's drives me crazy to be out of the gym that long lol. Hitting up a quick arms and delts session after i stuff my face at brunch... Found a beach side gym with an open wall/window environment, should be great!

 

[Oregonstrong]

Shit, on vacation and going on 4 days no training. Rest is a good thing of course but man it's drives me crazy to be out of the gym that long lol. Hitting up a quick arms and delts session after i stuff my face at brunch... Found a beach side gym with an open wall/window environment, should be great!

Enjoy yourself brother! The beachside gym sounds great!

 

[FuriousWO]

Back and squats for me today. Keep up all the lifting

 

[Docd187123]

Sunday:

OHP: 4 sets of trips @ RPE 8
Horizontal rows: 3 sets of 10
BB Shrugs: 3 sets of 12
Weighted incline sit-ups: 3 sets of 10

 

[Oregonstrong]

Chest/shoulder pun day with calves Machine press – Do these with a neutral grip (palms facing in). Do 6 sets of 10 with a nice full range of motion.Rest 60 seconds between sets. 6 total work sets.
6 ways – Do sets of 10.
Supersetted with
Machine overhead press (palms facing in) – Do sets of 6. 8 total work sets via 4 supersets.
Band pull aparts – 3 sets of 15 with a 1 second flex in the contracted
position on each rep. 3 total work sets.
Calves
Standing calve raises – After warming up, do 6 full range reps heavy with a 10 second flex at the top, then 20 half reps out of the bottom (stretch position). Stretch hard at the bottom when doing the partials. Do 4
sets like this. 4 total working sets.
Seatedcalve raises – Do 3 sets of 10 with a full range of motion.

 

[Oregonstrong]

Arms and abs
Machine curl – After a few warm ups, do 3 sets like this. Put a weight on that is a hard 10. Do 10, then have your partner help push the weight up and lower it over the course
of 4 to 5 seconds….do as many as you can. 3 total work sets.
Dumbell hammer curl – Do 4 sets of 12 on these. 4 total work sets.
Barbell curls – On these you are only doing half reps. Straighten your arms completely at the bottom, then very strictly only curl to 90 degress. Do 4 sets of 10 with 45 second breaks. Your lower bis will feel like
they are gonna tear off from all the bloodflow. 4 total work sets.
Rope pushdowns – Do plenty of warm ups then do sets of 12 with a flex at the bottom.
Supersetted with
Bench dips – To failure
8 total work sets via supersets.
Barbell lying extensions – Do 4 sets of 10.
V-ups- 4 sets of 15
Incline sit-ups- 4 sets of 15

 

[Docd187123]

Deload begins

Deads: 4 sets of trips @ 60% 1RM
Squats: 4 sets of trips @ 60% 1RM
Weighted box jumps: 3 sets of 4 reps
Glute bridges: 3 sets of 10 reps
Weighted incline sit-ups: 2 sets of 10 reps
DB curls: 3 sets of 10 reps

 

[sin]

Had me a great leg day today

Romanian Deads 4 sets of 5 at 85% 1rm
Squats 8 Sets of 6-8 reps starting at 60% 1rm moving up to 85%
Ham curls 5 sets of 5 at 80% 1rm
Weighted lunges 135 lbs for 3 sets of 8
hip abduction 180lbs for three sets of 6
leg extensions 3 sets of 10 of 200 lbs
Calf extensions 4 sets of 10-12 reps, just whatever weight felt right.
Reverse cable crunches 4 sets of 10 don't remember what weight i used.

 

[Oregonstrong]

Deload begins

Deads: 4 sets of trips @ 60% 1RM
Squats: 4 sets of trips @ 60% 1RM
Weighted box jumps: 3 sets of 4 reps
Glute bridges: 3 sets of 10 reps
Weighted incline sit-ups: 2 sets of 10 reps
DB curls: 3 sets of 10 reps

Do you like deload Doc? How long is it? Not familiar with powerlifting routines so always exciting to see what and how you are training.

 

[Oregonstrong]

Had me a great leg day today

Romanian Deads 4 sets of 5 at 85% 1rm
Squats 8 Sets of 6-8 reps starting at 60% 1rm moving up to 85%
Ham curls 5 sets of 5 at 80% 1rm
Weighted lunges 135 lbs for 3 sets of 8
hip abduction 180lbs for three sets of 6
leg extensions 3 sets of 10 of 200 lbs
Calf extensions 4 sets of 10-12 reps, just whatever weight felt right.
Reverse cable crunches 4 sets of 10 don't remember what weight i used.

Looks like a killer leg day sin! I bet those weighted lunges were killer after all the other work. Those always do me in. I like the walking db lunges.

 

[Docd187123]

Do you like deload Doc? How long is it? Not familiar with powerlifting routines so always exciting to see what and how you are training.

Honestly I hate it bc 60% of your max is nothing lol. I love the feeling of lifting heavy. But I'm feeling so beat up at the moment I'm actually welcoming it. Every single part of me is either in pain, tight/stiff, bruised, etc so it's actually making me thankful I have this deload time. Peaking for a meet is supposed to make you feel like shit otherwise you're not doing it right. Without the deload the accumulated fatigue would be so high that your performance would significantly suffer.

I will deload for the next two weeks which means sticking to low weights and reps to give fatigue a chance to drop down but still perform the lifts to keep the motor pathways and form fresh in mind. After 2wks of deloading I'll take a week off the gym and work on recovery with foam rolling and deep tissue work, mobility with my voodoo floss and dynamic stretching, etc. This is all about resting up and recovering. Then it's go time on the platform.

 

[sin]

Looks like a killer leg day sin! I bet those weighted lunges were killer after all the other work. Those always do me in. I like the walking db lunges.

The lunges hurt so good/bad! Glutes, hams, quads all of them feel on fire today. I actually usually do db walking lunges but for some reason there was a lot of people at the gym yesterday but no one in the sole squat rack ( yeah my gym has ONE squat rack, buuulllllshit) so I decided to do some bb lunges in there as to not have to avoid a shit ton of people working their mandible more than anything else.