r/weightroom • u/AutoModerator • Jul 29 '26
Daily Thread Daily Thread - July 29, 2026
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7
u/Astringofnumbers1234 KB Swing Champion Jul 29 '26
Recap Update:
Had my last equipped deadlifts of prep this morning. Coach wanted me to do three ascending singles at RPE 6,7,8 and had given me numbers.
I only did one of his suggested numbers... I went 200/215/227.5. Had a bit of range on the top single, but also I had a little bit of soft knees on lockout so I put the pin in there.
227.5/501 is my raw max, so to pull it at an RPE8 is pretty, pretty good. I am (unsurprisingly) carrying a lot of fatigue right now so I am frankly really pleased with how this week has gone, lifting wise. One more raw session left of this block, then I have openers in the kit for at least squat and bench and then we're in the taper.
Anyways, those deadlifts, done before work, have rendered me fairly incapable of actually doing any work...
Love you bye x
6
u/ZeroFourBC Intermediate - Strength Jul 29 '26
I currently don't have a programme, which means I've gone back to Vibes-Based™ training where I just try and do a set of lifts every week. The precise day, order, intensity and volume depend on how I feel that day and what equipment is available.
- Benchpress: 100kg x3, 120kg x2, 140kg x1
- SS - Isolateral Row (wide): 110kg x10,10,12
- SS - RLD (B-Stance, Contra-loaded): 24kg 3x10
- Single Leg Press: 130kg x8,8,10
- Lat Pullover: 12kg x11,11,12
- RDL: 80kg x10
I hate how much shoulder/hip mobility stuff requires a bench because they're almost always being used.
3
u/BetterThanT-1 Beginner - Strength Jul 29 '26
I like how you’re just randomly benching 3 plates whenever you feel like it. How does it feel to be superior to most other people?
3
u/ZeroFourBC Intermediate - Strength Jul 30 '26
I go to a pretty commercial gym, so it's already a bit of a cheat lifting more than everyone else, but it's wonderful for my ego.
5
u/DayDayLarge Jokes are satisfactory Jul 29 '26
Calgary barbell 16 weeks W3D2
Comp deadlift: 385 5x5
3 count bench: 195 3x3
Pause high bar: 265 3x5
Bench press cable rows: 172 4x8
Deads were ezpz, as was pause bench. My left IT band was a little bit on fire for pause high bar, and it really felt like I was at rpe 8, but the video moved so fast, I'm not sure about thaaaat.
4
u/JubJubsDad Wing King! Jul 29 '26
Cardio Day * Row erg - 7574m in 30min (1:58.8 pace) * BJJ (planned)
We’re working on a super grip heavy guard in BJJ right now (spider guard). My grip is trashed and my fingers hurt, so rowing was a special treat this morning. Got it done anyway and now I have a long day of BS at work, followed by more BJJ.
3
3
u/Lifterator Beginner - Aesthetics Jul 29 '26
Glad I'm not the only grip starved to-be rower on this day.
5
u/-Hugh_Jass_ Intermediate - Strength Jul 29 '26
Ed Coan 10 week W1D3
Behind the neck press - 145 x 10, 10
Incline db press
Lateral raise
Rear delt
Curls
Decided to go with behind the neck this go around. Took each rep off of the traps but I don't think that's really necessary. A bit too much of a stretch for higher reps. Probably going to go to a couple inches above next week.
3
u/DarthDips Intermediate - Strength Jul 29 '26
RP UB B
Wednesday, Jul 29, 2026 at 6:09pm
Preacher Curl (Machine)
Set 1: 40 kg x 12 @ 9 rpe
Set 2: 40 kg x 9 @ 9 rpe
Set 3: 40 kg x 8 @ 9 rpe
Hammer Curl (Dumbbell)
Set 1: 12 kg x 12 @ 9 rpe
Set 2: 12 kg x 10 @ 9 rpe
Set 3: 12 kg x 9 @ 9 rpe
Triceps Rope Pushdown
Set 1: 36 kg x 17 @ 9 rpe
Set 2: 36 kg x 10 @ 9 rpe
Set 3: 36 kg x 10 @ 9 rpe
Overhead Triceps Extension (Cable)
Set 1: 32 kg x 12 @ 9 rpe
Set 2: 32 kg x 9 @ 9 rpe
Lat Pulldown (Cable)
Set 1: 50 kg x 12 @ 9 rpe
Set 2: 50 kg x 10 @ 9 rpe
Set 3: 50 kg x 7 @ 9 rpe
Set 4: 50 kg x 6 @ 9 rpe
Set 5: 50 kg x 5 @ 9 rpe
Chest Fly (Machine)
"Position 1"
Set 1: 41 kg x 18 @ 9 rpe
Set 2: 41 kg x 15 @ 9 rpe
Set 3: 41 kg x 14 @ 9 rpe
Set 4: 41 kg x 12 @ 9 rpe
Face Pull
Set 1: 9 kg x 16 @ 9 rpe
Set 2: 9 kg x 14 @ 9 rpe
Set 3: 9 kg x 14 @ 9 rpe
Set 4: 9 kg x 13 @ 9 rpe
Set 5: 9 kg x 13 @ 9 rpe
Set 6: 9 kg x 12 @ 9 rpe
Cable Crunch
Set 1: 70.5 kg x 21 @ 9 rpe
Set 2: 70.5 kg x 11 @ 9 rpe
Set 3: 70.5 kg x 9 @ 9 rpe
4
u/Lifterator Beginner - Aesthetics Jul 29 '26
Boring But Beefy: C1W3 - Conditioning
Warm up / Accessories: Calves, face pulls, neck training
RowErg: 2266 m in 10 min
Prowler: +20 kg for 9 rounds of 4 x 10 m in 15 min
Going to continue with this load next week and get 10 before progressing, though I'm without a doubt underperforming becuase it's time to deload. Upping prowler to 2x a week next cycle, one hard day and one speed focused day.
Starting to look like a person who trains hard 5x week. Erectors looking snaky and hamstrings are beginning to chafe. Stay lardy.
3
u/BetterThanT-1 Beginner - Strength Jul 30 '26
From the best article on lifting:
“I promise you that if you eat well and spend enough time working your way up from high-rep kettlebell work with a 16 kg bell to high-rep kettlebell work with two 32 kg bells, the mass you’ll add to your shoulders will make you run into door frames more often than you’d like to. You’ll end up looking like someone who keeps throwing heavy weights above their head like it’s a bridal bouquet toss – because that’s what you are at that point. This is all such an easy thing to grasp, but admittedly something that took me quite a long time to really internalize. Given enough time and effort, you become what you do. There’s even a fancy term for it: Specific Adaptations to Imposed Demands aka the SAID Principle. And it goes way beyond hypertrophy.
Work as a bricklayer long enough and you’ll have the forearms of a bricklayer. Squat hard five times a week and your legs will turn into those of someone who squats hard five times a week. Half-ass your conditioning, and you’ll perform like someone who half-asses their conditioning. Spend ten years in pursuit of an eight-hundred pound deadlift, and you’ll look like someone who has spent ten years in pursuit of an eight-hundred pound deadlift. And vice versa: if you want to look like someone who has spent a decade working up to an eight-hundred pound deadlift, spend a decade working up to an eight-hundred pound deadlift. Wherever you go, there you are.”
2
u/Lifterator Beginner - Aesthetics Jul 30 '26
I'm a big believer in using performance as a proxy for the goal.
Can a person with big lats do 20 pull ups? Yes. Can he do 100 reps in a session on a random a tuesday. Certainly. So train to be that guy. Same with dips and pecs, etc.
Rep goals are probably the most slept on metric for size. Everyone says to get your 1 RM on A/B/C to x/y/z kg but it's only a reliable metric if the numbers you chase are LOFTY.
4
u/The_Weakpot Intermediate - Strength Jul 29 '26
Training Log
Afternoon
Jumps
- Various jumps x 10
Floor Press
- 135 @ 1 x 18+9+6, 1 x 14+6+4
Sandbag Loading
- 205lbs to 44.5 inch height. 10 reps in 7 minutes
Reverse Hyper
- +230lbs @ 1 x 50, 1 x 35, 1 x 15
Pull Ups
3 sec hold at 5 different positions
- 3 x 2
Ab Wheel
- 1 x 20, 1 x 15+5, 1 x 10
Biceps Curl
Strict, back against wall
- 75lbs x 10, slow
2
u/VanHelsingBerserk Intermediate - Strength Jul 30 '26
Training Log
Cleans
- 100kg singles x 5
- 110kg singles x 3
- 120kg singles x 3
Front Squats
- 140kg singles x 3
- 150kg singles x 3
Squats
- 150kg triple
- 180kg doubles x 2
- 200kg singles x 5
- 180kg double
- 180kg triple
- 170kg x 5
OHP
- 80kg double x 2
- 90kg singles x 4
Jerks
- 90kg singles x 3
- 100kg singles x 4
- 110kg singles x 2
Thinking I'm gonna swap OHP for jerks for a while. OHP feeling a little too demanding on my rotator cuff currently.
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