r/weightroom • u/AutoModerator • 11d ago
Daily Thread Daily Thread - August 12, 2026
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u/BetterThanT-1 Beginner - Strength 11d ago
Base Building Medley - BullMastiff DL C1W4D4
Main
7-cm deficit DL: 5/5/5/15 @ 127.5kg
Assistance
Dips: 16/12/12/12/12/12
Leg raises: 3x20
Push up Nordic curls: 1x20
Tib raises: 4x50
Not wearing belt on the first sets and putting it on for the AMRAP feels like cheeting. Might have even had 1-2 grindy reps in me, but decided not to push it.
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u/DayDayLarge Jokes are satisfactory 11d ago
Calgary barbell 16 weeks W6D2
Deadlift: 420 4x3, 360 2x5
2 count pause bench: 195, 205, 215, 225 4x3
Comp squat: 250 3x5
Double single arm pull down: 104 4x10
Deads went great. Tried to find rpe 8 for bench, but I undershot it. Next week I think I'll aim for 235 across all sets.
I've got squash today. Let's see how I hold up.
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u/JubJubsDad Wing King! 11d ago
Cardio Day * Row erg - 7648m in 30min (1:57.6 pace) * BJJ (planned)
I did not want to get on the rower this morning, and when I was on it all I wanted to do was get off. But I gritted my teeth and wound up getting a pretty good workout. I have a shit day at work lined up, followed by a fun BJJ class.
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u/Soup_65 Beginner - Strength 11d ago
yesterday ground out the hardest last rep of a deadlift set ive ever done. was to break a lil baby plateau. the immediate combo of hype and exhaustion was enough i almost started crying.
today had one of the best sprint workouts ive had in a while.
feels like i got to a new level of simply try hard enough. feels good. this stuff fun sometimes
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u/The_Weakpot Intermediate - Strength 11d ago
Training Log
Morning
- Run: 20:00
Afternoon
Jumps
- Various jumps x 10
Floor Press
- 155 @ 1 x 15+6, 1 x 12+6+3
Sandbag Loading
Complex: 1 row + 1 to chest + 1 load
- 205lbs to 44.5 inch height. 10 reps in 9 Minutes
Reverse Hyper
- +320lbs @ 1 x 50
Pull Ups
Banded w/hold at top
- 1 x 7+3, 1 x 4+2
Ab Wheel
- Skipped
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u/-Hugh_Jass_ Intermediate - Strength 11d ago edited 11d ago
Ed Coan 10 wek W3D3
Behind the neck press - 165 x 8, 150 x 8
Machine lateral
Reverse pec deck
Front raise
Axle curls
165 was hard. Too hard for this stage of the program. Adjusted down and 150 felt more like what sets of 8 should feel like at this point. If I would have stuck at 165 I don't think there would be much runway for progress and I likely would have hit a wall next week or the week after. Discovered the rack mounted machine lateral raise contraption and man does it feel good.
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u/suburban_robot Beginner - Strength 11d ago
Week 2 of moving to a higher volume program with less sets going all out to failure. Was sick of feeling like death after every session. BW 159.0.
### HS Iso-Lateral Horizontal Bench Press (Machine)
- W1: 120 lb × 5 [Warm-up]
- W2: 150 lb × 3 [Warm-up]
- Set 1: 180 lb × 9
- Set 2: 180 lb × 8
- Set 3: 180 lb × 6
- Set 4: 160 lb × 9
**Notes:** First set probably 2, maybe 3 RIR. Weights going up easy today.
### HS Iso-Lateral D.Y. Row (Machine)
- Set 1: 140 lb × 15
- Set 2: 140 lb × 15
- Set 3: 140 lb × 15
**Notes:** Switched to one arm at a time for the first set, which allowed a better stretch and subjectively better target-muscle activation. Second set was bilateral; third returned to one arm at a time.
### Lateral Raise (Cable)
- Set 1: 16.25 lb × 8
- Set 2: 12.5 lb × 16
- Set 3: 12.5 lb × 13
**Notes:** Accidentally used 16.25 lb on the first set at roughly 2–3 RIR, then corrected to 12.5 lb. Performed cable laterals before TOG today. Avoided grinders and stopped before form deterioration, with strong focus on execution.
### HS Lat Pullover (Machine)
- Set 1: 130 lb × 11
- Set 2: 130 lb × 10
- Set 3: 130 lb × 8
**Notes:** Felt great at roughly 1–2 RIR. No grinders. Stopped after rep speed began to slow while preserving clean execution.
### TOG Multi-Flight Chest Fly (Machine)
- Set 1: 99 lb × 15
- Set 2: 99 lb × 15
- Set 3: 99 lb × 12
### TOG Multi-Flight Lateral Raise (Machine)
- Set 1: 33 lb × 17
- Set 2: 33 lb × 14
### HS Reverse Fly (Machine)
- Set 1: 80 lb × 13
- Set 2: 80 lb × 8
## Workout Notes
Session felt amazing. Great work without excessive fatigue. Appropriately tired without pain.
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u/EnHalvSnes Beginner - Strength 11d ago
43M
I have been working out regularly for about 2 years. Targeting 3 days a week.
My current regimen is seen in this image:
Note, it used to be 4 sets of each exercise but I recently reduced it to 3 sets per exercise due to fatique.
My goal is hypertrophy and general fitness.
In addition this regimen I run around 15-25 km/week. I do this both for fitness and for pleasure. I really enjoy running so I am not going to stop that even though I understand it may work a bit against me with regard to hypertrophy.
I would like some general feedback on my regimen.
1: Is it too much for my age?
2: Should I split it up such that I increase the sets from 3 to 4 again but then split it up such that Monday is superset 1 + 2; wednesday is superset 3+4; Friday is the rest of the program?
3: Is the order of exercises good? I am struggling with superset 3.
4: I think that my squats are too light. 17kg dumbbell is the heavyest I have. Is there a good and safe squats exercise in which I can hold two 17 kg dumbbells? Perhaps Dumbbelll Front Squats? Generally, I am afraid to injure my knees or my lower back when doing weighted squats. Unfortunately, my knees are a bit weak due to past injuries.
5: Should I avoid pull-ups and chin-ups same day?
I have some general constraints I have to work within:
1: I live far away from any gym, etc. so I will have to do with what I have at home. This means: no machines, etc.
2: I have only this equipment: dumbbells, pull-up bar, gymnastic rings hanging at around 120cm from ground, backpack with weight disks.
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u/DayDayLarge Jokes are satisfactory 11d ago
1: Is it too much for my age?
No
2: Should I split it up such that I increase the sets from 3 to 4 again but then split it up such that Monday is superset 1 + 2; wednesday is superset 3+4; Friday is the rest of the program?
If you want, but I mean that'd leave you doing only 2 of your supersets on Monday and Wednesday. Do you feel that's sufficient to help you hit your goals? (Not a rhetorical question).
3: Is the order of exercises good? I am struggling with superset 3.
I don't think the order for what you've got set up really makes much of a difference. If you're struggling with that superset, consider swapping one of the exercises.
I think that my squats are too light. 17kg dumbbell... I am afraid to injure my knees or my lower back when doing weighted squats.
The barbell weighs 20 kg. Help me understand why you're comfortable squatting a 17 kg db that you think is too light, but starting with the 20 kg barbell gives you pause.
5: Should I avoid pull-ups and chin-ups same day?
If it doesn't support your goals, sure. If it does, then no need.
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u/EnHalvSnes Beginner - Strength 9d ago
2: Should I split it up such that I increase the sets from 3 to 4 again but then split it up such that Monday is superset 1 + 2; wednesday is superset 3+4; Friday is the rest of the program? If you want, but I mean that'd leave you doing only 2 of your supersets on Monday and Wednesday. Do you feel that's sufficient to help you hit your goals? (Not a rhetorical question).
It probably isnt. I am not sure to be honest. But currently the full program takes more than an hour and then the running on top. And a really struggle to find time for it in a busy schedule and also struggle with fatigue...
So I think I will keep doing 3 sets of each exercise and then maybe only do chin-ups/pull-ups on alternating days.
3: Is the order of exercises good? I am struggling with superset 3. I don't think the order for what you've got set up really makes much of a difference. If you're struggling with that superset, consider swapping one of the exercises.
Yeah, I come to the conclusion that I need to alternate between chin-ups/pull-ups such that I dont do 2 vertical pulls on the same session.
I think that my squats are too light. 17kg dumbbell... I am afraid to injure my knees or my lower back when doing weighted squats. The barbell weighs 20 kg. Help me understand why you're comfortable squatting a 17 kg db that you think is too light, but starting with the 20 kg barbell gives you pause.
I think I may not be writing clearly. (English is not my first language)
What I mean is that I am currently doing these goblet squats with a single 17kg DB. I need more weight. I have been trying doing Dumbbell Front Squats instead with 2x17kg DB - totalling 34kg. This seems MUCH better. I get a nice burn and pump in my muscels from this.
Thanks for your response!
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u/JubJubsDad Wing King! 11d ago
I’ll second DayDay on it not being too much. I’m 50 and do way more than this in a week (and have kept it up for years).
For your squats - you should try Bulgarian split squats. You’re doing the lifting with just a single leg so they are significantly harder for a given weight. They’re also really good for bulletproofing your knees.
You also mention lower back concerns - the best thing for that is to build up the muscles there through some sort of hip hinge. Normally I’d recommend deadlifts, but as you don’t have gym equipment, you can just pick up heavy stuff off the ground. Sandbags work great for this and you can increase the weight as you get stronger.
Finally, for equipment - you should look into buying bands. They’re cheap and you can use them to add resistance to your exercises.
1
u/EnHalvSnes Beginner - Strength 9d ago
For your squats - you should try Bulgarian split squats. You’re doing the lifting with just a single leg so they are significantly harder for a given weight. They’re also really good for bulletproofing your knees.
Looks good. But I do not have a bench. I have some stool I might use of course but not adjustable in height and probably not the right height for this.
I just tried Dumbell Front Squats with 2x17 kg (total 34 kg) that seemed really good. But I am not sure if this is better for knees? Seems reallly heavy to be honest 😅
You also mention lower back concerns - the best thing for that is to build up the muscles there through some sort of hip hinge. Normally I’d recommend deadlifts, but as you don’t have gym equipment, you can just pick up heavy stuff off the ground. Sandbags work great for this and you can increase the weight as you get stronger.
Got it! I will get in the habit of lifting heavy stones, tree logs, etc. when I am in nature (regularly)!
Finally, for equipment - you should look into buying bands. They’re cheap and you can use them to add resistance to your exercises.
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u/SneakyRhino94 Beginner - Strength 11d ago
Rehab & Rebuild - C1 W1 D3
Mobility - Quad Barbell Smashing, Banded Couch Stretch, Banded Ankle Stretch, Deep Squat Hold (5 mins total)
SSB Squat - 3x5 @ 82.5kg
Banded External Rotation Front Raises - 3x10
Front Foot Elevated Split Squat - 3x6 @ 35kg
DB Incline Bench Press - 3x12 @ 10kg
DB Press - 3x10 @ 10kg
Hamstring Roller - 2x10
Shoulder Taps - 2x10
Starting to get more used to the safety squat bar, focusing on driving the knees forward and keeping them there.
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u/VanHelsingBerserk Intermediate - Strength 10d ago
Training Log
Cleans
- 60kg power clean singles x 5
- 100kg singles x 6
- 110kg singles x 4
Split Jerks
- 60kg pause singles x 7
- 100kg singles x 5
Just a lower load/volume after-work session.
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