27-Jul-2018
FDB - Advanced - Hurricane 2
Superset 1
- Wall Sprint - 30s
- Medicine Balls Slames - 10x (7lbs)
- Single Arm DB Squats - 5x per side (20lbs)
Rest - 2min
Superset 2
- Wall Sprint - 30s
- Superman Pushups - 10x
- Wide Leg Sit-Ups - 10x
Rest - 2min
Superset 3
- Wall Sprint - 30s
- DB Goblet Squats - 10x (40lbs)
- DB Upright Rows - 10x (20lbs DBs)
Hurricane Explanation
- Use 2.5min to do 1 round of the first superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the first super set
- Rest 2min
- Use 2.5min to do 1 round of the second superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the second super set
- Rest 2min
- Use 2.5min to do 1 round of the third superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the third super set
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Thread: BigDad79's Return To Power
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07-27-2018, 02:46 PM #121
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07-31-2018, 10:49 AM #122
30-Jul-2018
FDB - Advanced - Hurricane (Custom)
Superset 1- 20yd Suicide Sprints - 30s
- Push-Ups - 10x
- Reach Runches - 10x
Rest - 2min
Superset 2- 20yd Suicide Sprints - 30s
- Alternating DB Rows - 10x (20lbs / side)
- Jump Squats - 10x
Rest - 2min
Superset 3- 20yd Suicide Sprints - 30s
- DB Thrusters - 10x (40lbs)
- V-Ups - 10x
Did this with the HS lax kids I coach and we had a blast. They weren't going to be beat by the "old guy" and I wasn't going to let the youngins show me up! We both got smoked!
Hurricane Explanation- Use 2.5min to do 1 round of the first superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the first super set
- Rest 2min
- Use 2.5min to do 1 round of the second superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the second super set
- Rest 2min
- Use 2.5min to do 1 round of the third superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the third super set
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07-31-2018, 12:04 PM #123
31-Jul-2018
FDB - Advanced - Strength Workout 1
Bottoms-Up KB/DB Split Squats SS Weighted Inverted Rows
8 x 20lbs SS 8 x 10lbs
8 x 20lbs SS 8 x 10lbs
8 x 20lbs SS 8 x 10lbs
8 x 20lbs SS 8 x 10lbs
Dips SS Half-Kneeling Anti-Rotational Cable/Band Chop
8 x BW SS 8 x BW
8 x BW SS 8 x BW
8 x BW SS 8 x BW
8 x BW SS 8 x BW
Alternating DB Chest Press
8 x 65lbs
8 x 65lbs
8 x 65lbs
8 x 65lbs
Squats
8 x 190lbs
8 x 190lbs
8 x 190lbs
8 x 190lbs
I LOVE SQUATS!
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08-02-2018, 01:43 PM #124
02-Aug-2018
FDB - Advanced - Strength Workout 2
Close Grip Bench Press SS Reverse Lunge to Single Leg Deadlift
8 x 140lbs SS 8 x 40lbs
8 x 140lbs SS 8 x 40lbs
8 x 140lbs SS 8 x 40lbs
8 x 140lbs SS 8 x 40lbs
Chin-Ups SS Stir The Pot
8 x BW SS 8 x BW
8 x BW SS 8 x BW
8 x BW SS 8 x BW
8 x BW SS 8 x BW
Single Leg Yoga Push-Ups SS Rear Leg Elevated Barbell Split Squats
8 x BW SS 8 x 105lbs
8 x BW SS 8 x 105lbs
8 x BW SS 8 x 105lbs
8 x BW SS 8 x 105lbs
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08-03-2018, 08:05 PM #125
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08-10-2018, 01:43 PM #126
03-Aug-2018
FDB - Advanced - Hurricane 2
Superset 1- Wall Sprint - 30s
- Medicine Balls Slames - 10x (7lbs)
- Single Arm DB Squats - 5x per side (20lbs)
Rest - 2min
Superset 2- Wall Sprint - 30s
- Superman Pushups - 10x
- Wide Leg Sit-Ups - 10x
Rest - 2min
Superset 3- Wall Sprint - 30s
- DB Goblet Squats - 10x (40lbs)
- DB Upright Rows - 10x (20lbs DBs)
Hurricane Explanation- Use 2.5min to do 1 round of the first superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the first super set
- Rest 2min
- Use 2.5min to do 1 round of the second superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the second super set
- Rest 2min
- Use 2.5min to do 1 round of the third superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the third super set
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08-10-2018, 01:50 PM #127
06-Aug-2018
FDB - Advanced - Hurricane (Custom)
Superset 1- 20yd Suicide Sprints - 30s
- Push-Ups - 10x
- Wide-Leg Sit Ups - 10x
Rest - 2min
Superset 2- 20yd Suicide Sprints - 30s
- Quarter Squats - 10x
- V-Ups - 10x
Rest - 2min
Superset 3- 20yd Suicide Sprints - 30s
- Walking Lunges - 5x/side
- Plank Ups - 10x
Hurricane Explanation- Use 2.5min to do 1 round of the first superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the first super set
- Rest 2min
- Use 2.5min to do 1 round of the second superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the second super set
- Rest 2min
- Use 2.5min to do 1 round of the third superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the third super set
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08-10-2018, 02:12 PM #128
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08-10-2018, 02:14 PM #129
07-Aug-2018
FDB - Advanced - Strength Workout 1
Bottoms-Up KB/DB Split Squats SS Weighted Inverted Rows
8 x 20lbs SS 8 x 10lbs
8 x 20lbs SS 8 x 10lbs
8 x 20lbs SS 8 x 10lbs
8 x 20lbs SS 8 x 10lbs
Dips SS Half-Kneeling Anti-Rotational Cable/Band Chop
8 x BW SS 8 x BW
8 x BW SS 8 x BW
8 x BW SS 8 x BW
8 x BW SS 8 x BW
Alternating DB Chest Press
8 x 65lbs
8 x 65lbs
8 x 65lbs
8 x 65lbs
Squats
8 x 195lbs
8 x 195lbs
8 x 195lbs
8 x 195lbs
I LOVE SQUATS!
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08-10-2018, 02:22 PM #130
09-Aug-2018
FDB - Advanced - Strength Workout 2
Close Grip Bench Press SS Reverse Lunge to Single Leg Deadlift
8 x 145lbs SS 8 x 40lbs
8 x 145lbs SS 8 x 40lbs
8 x 145lbs SS 8 x 40lbs
8 x 145lbs SS 8 x 40lbs
Chin-Ups SS Stir The Pot
8 x BW SS 8 x BW
8 x BW SS 8 x BW
8 x BW SS 8 x BW
8 x BW SS 8 x BW
Single Leg Yoga Push-Ups SS Rear Leg Elevated Barbell Split Squats
8 x BW SS 8 x 105lbs
8 x BW SS 8 x 105lbs
8 x BW SS 8 x 105lbs
8 x BW SS 8 x 105lbs
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08-10-2018, 03:04 PM #131
10-Aug-2018
FDB - Advanced - Hurricane 2
Superset 1- Wall Sprint - 30s
- Medicine Balls Slames - 10x (7lbs)
- Single Arm DB Squats - 5x per side (20lbs)
Rest - 2min
Superset 2- Wall Sprint - 30s
- Superman Pushups - 10x
- Wide Leg Sit-Ups - 10x
Rest - 2min
Superset 3- Wall Sprint - 30s
- DB Goblet Squats - 10x (40lbs)
- DB Upright Rows - 10x (20lbs DBs)
Hurricane Explanation- Use 2.5min to do 1 round of the first superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the first super set
- Rest 2min
- Use 2.5min to do 1 round of the second superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the second super set
- Rest 2min
- Use 2.5min to do 1 round of the third superset (3 exercises)
- Rest in any time leftover in that 2.5 min
- Repeat for 3 rounds of the third super set
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09-04-2018, 06:28 AM #132
03-Sep-2018
5x5 StrongLift - Workout B
Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
165lbs - 1x3 (w/u)
185lbs - 5x5
OH Press
45lbs - 2x5 (w/u)
65lbs - 5x5
DL
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
205lbs - 1x5 (w/u)
225lbs - 1x5
Pull Ups
BW - 6, 5, 5
First day back to a the 5x5 Program and I'm pretty happy. I went fairly light weight with everything. Squats felt good and I can see I'll be climbing there. OH Press was the main concern today and that went well with no pain. DL's were surprising light at 225lbs. I think that has a lot to do with the pull ups I've been doing over the last year. Pull ups were lower than I have been doing but, after DL's, I didn't expect much more.
Overall, felt good to be back under the iron. Looking forward to growing and seeing these numbers progress.
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09-05-2018, 06:44 AM #133
05-Sep-2017
5x5 StrongLift - Workout A
Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
165lbs - 1x3 (w/u)
190lbs - 5x5
Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
115lbs - 1x3 (w/u)
135lbs - 5x5
BOR
95lbs - 5x5
Hanging Leg Raises SS Dips
BW - 3x8 SS BW - 3x10
Felt good overall. Definitely starting light on the upper body exercises just to baby the shoulder a bit. My left shoulder (non-reconstructed) and left forearm are showing problems. Ughhh. It's always something.
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09-05-2018, 07:47 AM #134
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09-07-2018, 01:55 PM #135
07-Sep-2018
5x5 StrongLift - Workout B
Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
165lbs - 1x3 (w/u)
195lbs - 5x5
OH Press
45lbs - 2x5 (w/u)
70lbs - 5x5
DL
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
205lbs - 1x5 (w/u)
235lbs - 1x5
Pull Ups
BW - 7, 7, 6
Felt good, really good today. 235lbs on the DL is light but I'm going to climb slow and not jump too much too fast.
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09-12-2018, 02:32 PM #136
10-Sep-2017
5x5 StrongLift - Workout A
Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
175lbs - 1x3 (w/u)
200lbs - 5x5
Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
115lbs - 1x3 (w/u)
145lbs - 5x5
BOR
100lbs - 5x5
Hanging Leg Raises SS Weighted Dips
BW - 3x8 SS 5lbs - 3x5
At 39yo I finally learned how to bench press. All shoulder pain is gone and I can feel how you use your lats. Weird it took this long. But I'm definitely not going as wide and it's going to help. Overall great workout.
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09-12-2018, 02:38 PM #137
12-Sep-2018
5x5 StrongLift - Workout B
Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
175lbs - 1x3 (w/u)
205lbs - 5x5
OH Press
45lbs - 2x5 (w/u)
75lbs - 5x5
DL
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
245lbs - 1x5
Pull Ups
BW - 8, 8, 7
Wow. The strength is coming back very easy. 205 on squat, 75 on OH Press and 245 on DL felt very, very light. That's good. Not pushing it, but I'm excited to see where this goes this time around.
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09-18-2018, 01:27 PM #138
14-Sep-2017
5x5 StrongLift - Workout A
Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
175lbs - 1x3 (w/u)
210lbs - 5x5
Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
125lbs - 1x3 (w/u)
155lbs - 5x5
BOR
95lbs - 1x5 (w/u)
105lbs - 5x5
Hanging Leg Raises SS Weighted Dips
BW - 3x8 SS 10lbs - 3x5
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09-18-2018, 01:36 PM #139
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09-19-2018, 09:02 AM #140
19-Sep-2017
5x5 StrongLift - Workout A
Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
220lbs - 5x5
Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x3 (w/u)
165lbs - 5x5
BOR
95lbs - 1x5 (w/u)
110lbs - 5x5
Hanging Leg Raises SS Weighted Dips
BW - 3x14 SS 15lbs - 3x5
Good workout. Wish I got into a better groove with the BOR, but we'll get there. Bench felt really good. I'm very encouraged about the shoulder getting back into good shape.
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09-21-2018, 10:03 AM #141
21-Sep-2018
5x5 StrongLift - Workout B
Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
205lbs - 1x2 (w/u)
225lbs - 5x5
OH Press
45lbs - 2x5 (w/u)
65lbs - 1x3 (w/u)
95lbs - 5x5
DL
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5
Pull Ups
BW - 7, 7, 6
Great workout this morning. I F-I-N-A-L-L-Y have two wagon wheels on each side when I'm squatting again. I was more happy with the fact that I OH Pressed 95lbs (and it was easy). That means the shoulder is definitely back. I'm very, very happy with my progress and am trying to control the progression to little, incremental steps. I really want to DL 315lbs and start moving bigger weights elsewhere.
Slow and steady wins the race.
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09-25-2018, 11:00 AM #142
25-Sep-2017
5x5 StrongLift - Workout A
Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
205lbs - 1x2 (w/u)
230lbs - 5x5
Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x3 (w/u)
175lbs - 5x5
BOR
95lbs - 1x5 (w/u)
135lbs - 5x5
Hanging Leg Raises SS Weighted Dips
BW - 3x16 SS 20lbs - 3x5
Did not have it this morning but still got it done. These are the workouts that count the most...
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09-27-2018, 08:10 AM #143
27-Sep-2018
5x5 StrongLift - Workout B
Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
205lbs - 1x2 (w/u)
235lbs - 5x5
OH Press
45lbs - 2x5 (w/u)
65lbs - 1x3 (w/u)
100lbs - 5x5
DL
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
255lbs - 1x5 (w/u)
275lbs - 1x5
Pull Ups
BW - 7, 7, 7
Wow, this one took something out of me. Especially the DL's. I almost blacked out on my working set. Took a brace, didn't reset after three reps, and starting to have my peripheral vision reduce... Not even that heavy of a weight. But, in the end, I knocked it all out and got in a good one. I'm gonna feel sore from this one!
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09-27-2018, 10:36 AM #144
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09-29-2018, 09:55 AM #145
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09-29-2018, 09:58 AM #146
29-Sep-2017
5x5 StrongLift - Workout A
Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
215lbs - 1x2 (w/u)
240lbs - 5x5
Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
165lbs - 1x3 (w/u)
185lbs - 5x5
BOR
95lbs - 1x5 (w/u)
140lbs - 5x5
Hanging Leg Raises SS Weighted Dips
BW - 3x18 SS 25lbs - 3x5
Good workout. Squats felt strong and deep. Really concentrated on "cracking the walnut" with the BORs and dialed them in. Still apprehensive/scared to bench - it's where I hurt my shoulder. But I'm pushing through. The new form I have feels more secure, but it still spooks me.
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10-01-2018, 12:06 PM #147
01-Oct-2018
5x5 StrongLift - Workout B
Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
215lbs - 1x2 (w/u)
245lbs - 5x5
OH Press
45lbs - 2x5 (w/u)
75lbs - 1x3 (w/u)
105lbs - 5x5
DL
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
255lbs - 1x5 (w/u)
285lbs - 1x5
Pull Ups
BW - 6, 6, 6
Didn't have it this morning but still got it done. Squats are getting a little heavier and that's making me get excited. I'm honing in on some of my pre-surgery strengths and that has me both excited and a bit scared...especially with bench (where I hurt my shoulder).
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10-09-2018, 10:20 AM #148
03-Oct-2017
5x5 StrongLift - Workout A
Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
250lbs - 5x5
Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
165lbs - 1x3 (w/u)
190lbs - 5x5
BOR
115lbs - 1x5 (w/u)
145lbs - 5x5
Competely spent - no accessory exercises today.
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10-09-2018, 10:33 AM #149
05-Oct-2018
5x5 StrongLift - Workout B
Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
255lbs - 5x5
OH Press
45lbs - 2x5 (w/u)
75lbs - 1x3 (w/u)
115lbs - 5x5
DL
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
265lbs - 1x5 (w/u)
295lbs - 1x5
Pull Ups
BW - 8,7,6
Feeling strong. Legs are a little beat from running and lifting, but it's getting there. Loving the DL's! Gonna be over 300lbs next time!
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10-09-2018, 06:29 PM #150
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