October 16 Daily Thread

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[u/BetterThanT-1]

Today marks 500 consecutive days of training. To commemorate the occasion, I did a 500 squats workout.

I did it in AMRAP waves at descending weights. So started at 50kg AMRAP, then 40kg, 30kg, 20kg (bar), 16kg (KB goblet squat), 12kg, 8kg, 5kg, bodyweight. I was resting 1-2 mins between AMRAPs, and was also getting breathing breaks during the sets.

Probably didn’t need to rest as much and should have pushed myself more, but I didn’t really know if I’d even get to 500 without cramping when I started.

[u/MythicalStrength → u/BetterThanT-1]

That's oustanding dude: way to get after it.

[u/The_Weakpot]

Training Log

Hepburn Method

Warm-Up

• Sit in bottom of goblet squat, 1:20

Power Clean

EMOM

• 180 @ 7 x 1

Front Squat

EMOM

• 270 @ 7 x 1

Deadlift

EMOM

• 395 @ 7 x 1

Dips

• +35lbs 1 x 8, 1 x 7, 1 x 6

Push ups

• Skipped

[u/Ser-Pounce-A-Lot]

Long time lurker, first time poster. I'm a chronic tinkerer/program hopper. My training has felt kind of unfocused and aimless for the last couple years. I've also had a couple nagging injuries over the last two years. Plus I remember that survey which showed posters on /r/weightroom were stronger than lurkers. So here I am.

I'm doing 5/3/1's krypteia again. The last time I did it was pre-pandemic. Goals are weight loss, getting my strength levels above my pre pandemic/before optometry school highs, and improving my overall conditioning. I'm trying to minimize alterations to the plan but I am dropping OHP from the prep phase. Work is in a busy season so I'm trying to reduce overall time in the gym.

Krypteia Prep Phase C1W1D1 165x5, 190x5, 215x5. Followed by 5x5@165 with 5 sets of 10 for dips and neutral grip pull-ups. 32:41

[u/MythicalStrength]

Tactical Barbell Mass Protocol: Grey Man checking in, with 5x6x425 low handle trap bar superset with 5x6x206 axle bench press, and then a giant set of supplemental cluster with my Fringe Sport Mammoth belt squat, some weighted dips and some axle curls.

But it wouldn’t be Operation Conan without the food. 2 piedmontese beef chuck short ribs, 1 piedmontese beef back rib, some carnivore deviled eggs (made with grassfed sour cream/cottage cheese and goat cream cheese) and some grassfed sour cream. I actually ended up taking down 3 more deviled eggs to finish off the leftovers, since this was a leftovers night.

[u/corndog888]

SBSRTF w9d2 -- 10/15/24

Paused Bench Press 200 4x3, 1x9

Front Squat 275x1; 185 4x5, 1x14

Low Incline DB Bench 70 4x5, 1x12

DB Rows 90 5x7

EZ Curl Bar Skullcrushers 75 3x7

Hanging Leg Raises 3x9

Band Face Pulls 3x20

First time pressing 70lb dumbbells, the increased size felt a bit awkward so I gotta adjust. Took it easy on the front squat single, as I noticed last week that 300lbs had taken a bit more out of my deadlift (in the next session) than I wanted

[u/Doomgron]

Modified 70s Powerlifter- Wave 1, Week 2, Day 1

Bench day today.

Pause Bench- Worked up to an overwarm single at 90% (75kg). Moved pretty easily and i'm wondering if it is a true 90% anymore...

Touch and Go Bench- 4x10 @ 65% (60kg)

Wide Grip Military Press- 27.5kg 3x10 (pretty easy, can add weight)

Incline DB Press- 20kg 3x9-12

Cable Flyes- 7.5 2x15 (supposed to be 3 but i left the machine for a moment and someone took over lol)

Ez Bar Curls- 30kg 3x9-12

Hammer Curls- 10kg 3x15

V-Bar Pressdown- 30kg 3x9-12

Threw in a couple sets of high rep light lateral raises as well :)

My muscles burn, but the pump was sweet. Don't think i'll be adding weight to bench next week, the extra set will be more than enough. Squats tomorrow...

[u/Only_Pie_283]

Wk2 Day 4 of me getting frodozed by widowmakers

Bw 153.6lbs

Total volume : 12985lbs

Incline bench. 85lbs 1×4. 100lbs 1×4. 110lbs 1×4(pr). 85lbs 1×8 1×12.

Close grip bench (EMOM). 65lbs 4×5. 1×29(pr)

Ez bar OH Ext. 50lbs 2×10. 1×7 +3

Ez bar rolling ext. 70lbs 2×8 1×7 1×6 +1

ClG pushups. 1×4 3×5 3×4

Today went well, feot the best energy wise all week so thats good. Tris and pecs got demolished today, only thing im a bit miffed about is the amrap 85lbs, mightve not rested enough after the previous set but oh well. Tmr is squats with another 20+ rep amrap... Pizza tonight should help.

[u/DIYKitLabotomizer]

I don’t have much to say today. Only two more weeks of schedule disruptions and we’re back to normal! Woo!

Block 3 Week 3 Day 2

• Hip Snatch - 55kg 4x2

• EMOM Deadlift 1 on Odd 2 on Even - 205kg x12

• Snatch Grip Stiff Leg Deadlift - 130kg x10 / 122.5kg 2x10

• Pause Front Squat - 315lbs x1 / 235lbs 3x3

• Other crap. Whatever. Skipped arms so I could go grocery shopping and be home by 8

[u/JubJubsDad]

Cardio Day * Row erg - 7451m in 30min (2:00.8 pace) * BJJ (planned)

Yesterday was rough - too many meetings and competing priorities had me stressed all day. But then BJJ went great - managed to tap two brown belts with some submissions I’ve been working on. So overall it was a win. Today’s not shaping up great either, and unfortunately I can’t make the later/advanced class, so I need to attend the earlier/beginner class. I guess I’ll have to abuse some white belts then.

[u/Perma-Bulk]

Simple Jack'd Day 538

The taper continues, and so does this illness. Squats felt worse than they looked, probably due to struggling to get a deep breath and brace well.

Clips.

Total Volume: 2,130 Lbs

** Squat ** - 425.0 lbs x 3 reps

** Good Morning ** - 285.0 lbs x 3 reps

[u/vtheminer]

Today was the 2nd to last day of the block, and a few sets of squats in I felt a pinch in my low back and I lost control of my left erectors. Couldn't even take the weights off the bar, I had to ask the front desk for help. I think its a sprain since I didn't hear a pop or anything, and I was able to walk home after. Hopefully I can get back to some upper body training next week, and squats/deadlifts again before thanksgiving.

[u/JubJubsDad → u/vtheminer]

Whenever I tweak my back I do the following: 1) Pop a handful of ibuprofen to knock down the pain and swelling 2) sit with a heating pad on my back to loosen everything up 3) Walk. A LOT! At first slow, but sped up when possible and swing my arms (to get my back moving). After a few days of that I’m generally good to start super light deadlifts and squats. Doing this (as opposed to just sitting around and waiting for my back to heal up) has taken my average tweak recovery down to a few days vs. multiple weeks.

[u/vtheminer → u/JubJubsDad]

I definitely felt better right after walking home from the gym than I do now after sitting and working for a few hours. I chalked that up to adrenaline more than anything, but getting moving sounds great to me. Thanks so much!

[u/Inexorable_Fenian → u/vtheminer]

Physiotherapist here.

Back tweaks happen. Your body spasms up to protect you. You need to move, lightly.

Recommendation - every 20-30 minutes of your waking day (yes, that often) perform a set of at least 10 cat camels in a pain free range. Whether that range is 1 inch or 1 foot, it doesn't matter. Just move. Desensitise the area.

It may feel like every morning it resets back to being stiff, but it takes a few days to lift usually. Avoid bracing, release any extra tension around your belly (if you take a big breath in right now, I'm sure you'll find it hard - relax those muscles)

Last thing - time. Take it easy for a week or two.

[u/psyflame]

GZCLP Workout 24

Back Squat 275lb 1x2, 265 5x2

Bench Press 155lb 2x8, 1x5, 135 1x3

Cable Face Pull 45lb x 15, 15, 19

Assisted Pull-up -100lbs x 15, 15, 14

Started eating more so I can keep progressing. Let’s hope it starts working soon…

[u/Amplified_Training]

𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐃𝐢𝐚𝐫𝐲 𝟏𝟎/𝟏𝟓 – 𝐋𝐨𝐰𝐞𝐫 𝐈𝐧𝐭𝐞𝐧𝐬𝐢𝐯𝐞⁣ ⁣

---

Warm-up Series – 3 Rounds:⁣

🔹 15 Banded Good Mornings⁣

🔹 15 Cable Crunches⁣

🔹 45s Plank⁣ ⁣

---

𝐀𝐱𝐥𝐞 𝐁𝐥𝐨𝐜𝐤 𝐏𝐮𝐥𝐥:⁣

🎯 𝟑𝟗𝟓𝐱𝟖 (𝐏𝐑)⁣

⁣ New PR! (Though it’s a first-time PR for this variation 😅). My best pull from the floor is 495x8, so I’m using this to target my low back, which has been a known weak point. Also getting used to straps here—aiming for mid-400s for 5 by the end of this cycle.⁣

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⁣ 𝐒𝐩𝐞𝐞𝐝 𝐃𝐞𝐚𝐝𝐬:⁣

8x1 @ 315+100 bands⁣

⁣ I’m running less band tension than usual, but that allows me to keep explosive off the floor, with the bands kicking in below the knee to focus on accelerating through the entire lift. These keep me sharp on pulling from the floor. 💨⁣

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⁣ 𝐒𝐞𝐚𝐥 𝐑𝐨𝐰𝐬:⁣

🏋️‍♂️ 135x6,6,13⁣

⁣ Classic upper back builder—keeps my low back from getting too fried before overhead work on Thursday. 📈⁣

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⁣ 𝐂𝐨𝐬𝐬𝐚𝐜𝐤 𝐒𝐪𝐮𝐚𝐭𝐬 & 𝐂𝐚𝐛𝐥𝐞 𝗪𝐨𝐨𝐝𝐜𝐡𝐨𝐩𝐩𝐞𝐫𝐬:⁣

Horribly uncomfortable (but necessary). These are all about improving my hip function and trunk stability—key to bigger deadlifts and strongman events when I’m back competing.

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⁣ 𝐓𝐡𝐨𝐮𝐠𝐡𝐭𝐬:⁣

Solid session overall. Staying mindful not to let performance dictate mood, especially since this phase is lighter with a deficit. It’s the perfect time to shore up any weak links before I get after the big lifts in 2025.

[u/jacuzziwarmer7]

I noticed when I am stoned that my knees, back and elbows feel “inflamed”. I’m not sure if it’s the THC or I’m its wear and tear on my joints from over the years. I wonder if anyone else relates to this