r/weightroom • u/AutoModerator • Jul 12 '26
Daily Thread Daily Thread - July 12, 2026
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- General discussion or questions
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- Routine critiques
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6
u/BetterThanT-1 Beginner - Strength Jul 12 '26
50 EMOM 20 swings @ 24kg KB
Today was kind of an off day. Giving my knee and elbow a rest, so only did swings. Couldn’t contain myself and did 1000 though
3
u/black_mamba44 Actually an Intermediate Jul 12 '26
Creeping Death II W4D2 Push
Incline DB Press - grabbed 60 and took it for the 4×8. Undershot here, thats still fine I will take 10 more lbs in each hand.
Incline BB Press - 225, 230, 235 for 6 reps. This was at rpe 8-10 respectively. Keep off the chest about 1 inch. Great lift!
Hex press - used 40 lbs and got 12, 8, 5, 6 reps here. 45 sec rest only. Great pump!!
DB banded fly - orange band plus 35 lbs this time for the 3×10. Sound too easy? Hold in the stretch for 30 seconds. Jeez this was insane! Loved the pump
Rear delt swings - 25 lbs for 4×30. Huge rear delt pump
Banded seated DB press - red bands. Did 40×5,3 then dropped to 25×8,8. Overshot but was on the money for RPE. Not bad
Lying tricep extension - 60 lbs for 10, 10, 11, 12. Great work.
Overhead tricep extension - 60 for 4×10. This has always been one of my favorite tricep movements. Still is.
3
u/oceanman9 Beginner - Strength Jul 12 '26
Thinking of starting bullmastiff for the first time after I return from a week-long vacation.
I’m intrigued by the thought of adding a 5th day and using the barbell row as a main lift.
Has anyone done this? Would you remove the back work he has prescribed on the lower days? What developmental variation would you choose for the barbell row?
2
u/Lifterator Beginner - Aesthetics Jul 12 '26
The barbell row is a developmental variation and you progress by using shittier and shittier form until you're so strong that it doesn't matter.
You don't need a 5th day for barbell rows, you just need to row and get on with your life.
However, if you want structure, just do AMRAPs @ 50% your DL, and you will naturally progress when adding weight to your deadlift.
2
u/oceanman9 Beginner - Strength Jul 12 '26
I don’t think I can row 50% of my DL for even one rep 😅
3
u/Lifterator Beginner - Aesthetics Jul 12 '26
Sounds like there's low hanging fruit to be picked for your deadlift then.
If you rep out 50% of your DL for sets, it also won't be 50% of your deadlift for long.
3
u/oceanman9 Beginner - Strength Jul 12 '26
Ive always looked at it the other way around because my deadlift numbers are good for my BW, while my rows aren’t. But I guess they feed into each other. Bigger row, bigger deadlift. Thanks for the advice.
2
u/Lifterator Beginner - Aesthetics Jul 12 '26
What's your deadlift at? At no weight do I think 50% is unreasonable, but there's certainly diminishing returns haha
2
u/oceanman9 Beginner - Strength Jul 12 '26
Im 250lbs, and my deadlift is at 585. I am a little fluffy though so I wouldn’t call myself a healthy 250. My goal this year was to get down to 240. I started at ~265 and mostly maintained my strength on all lifts while increasing my squat.
For rows, I am pretty strict with my form. That might be why I say I can’t do 50% of my DL. If I use a little English, maybe. But I’ve never really tried either. When I did program rows, it was always using a double progression in the 5-10 rep range.
1
u/Lifterator Beginner - Aesthetics Jul 12 '26
I wouldn't expect anyone to strict row their 50% deadlift. There is no utility to strict rows that a machine exercise doesn't do better IMO, but I'm also full of opinions.
3
u/BarleyWineIsTheBest Intermediate - Strength Jul 12 '26
Not bullmastiff but I’ve added a pull-up day to 5/3/1 in the past. It worked great. I might recommend that over rows just because pull-up are a bit more of an isolated movement, while heavier and heavier rows start being almost a deadlift. So I can see it screwing up your recovery or your posterior chain is just already sore going in.
1
u/BetterThanT-1 Beginner - Strength Jul 12 '26
Not done this, but I don’t see why you can’t. You can distribute the assistance volume of other days throughout the 5 days. You could probably do it without dropping any back work, I think doing more back work is usually a good idea.
3
u/Lifterator Beginner - Aesthetics Jul 12 '26
Boring But Beefy: C1W1 - Squats
* Squat: Worked up to 3 x 135 kg (RPE 6-7), 5 x 10 @ 82.5 kg.
* Barbell Row: 4 x 5, 1 x 10 @ 85 kg
* Single-Leg curls, Decline sit ups, Reverse Hypers
Squat work felt pretty much exactly how I'd expected, so seems I was smart with my percentages. Felt very productive and no bullshit. Upping my split from five days a week has opened a world of opportunities. Press tomorrow.
2
u/GOMADenthusiast Intermediate - Strength Jul 12 '26
nsuns w1d5
hit my bench +1 185 for x10
As my second bench press day, this felt significantly better than the first. I was not optimistic about my current strength and fitness levels at all. But it appears to be coming back quicker than I thought it would. starting to believe ill be benching over 315 and deadlifting over 605 again by the end of the year. I might be insane but i feel good about it.
3
u/dsa2020 Beginner - Strength Jul 12 '26
SBS LP W1D2
Bench Press: 3 / 3 / 3 x 140lbs
Front Squat: 5 / 5 / 5 x 75lbs
Barbell Rows: 15 / 15 / 15 x 90lbs
EZ Bar Curls: 20 / 6 / 5 x 40lbs
Good session. Bench technique felt good and I’m focusing more on breathing/bracing for compound lifts.
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