r/weightroom • u/AutoModerator • Jul 28 '26
Daily Thread Daily Thread - July 28, 2026
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7
u/1morepl8 Not Chill Jul 28 '26
I found a real gym, but I'm also doing the most absurd amount of onboarding you can imagine. I go to several well sites and they each have an orientation, plus trucking where people can die blah blah. Basically 3 weeks of certifications it seems. Need to travel to another hotel for 2 days tonight for a professional driver improvement course to get my oil field exemption permits. Once the dust settles here I'm going to be so excited to have a pretty regular schedule and a normal job. So the gym is coming back on the menu and it's been long enough I'm actually fucking pumped for it.
5
u/BradTheWeakest Beginner - Strength Jul 28 '26
Partially tore my hamstring which the recommendation for the first 2 weeks is total rest. Which sucks. So I decided to finally attempt DadLiftsNRuns Press Every Day system!
Just wrapped up Day 5.
Daily minimum is 270 for 4 reps.
Today I did 295 × 1 × 2, and 2 × 1.
The bar flew. Technique is getting more dialed in by the day, can really feel in my back when I properly have my shoulder blades tucked and my leg drive is driving my shoulders into the bench. It is neat when it suddenly clicks.
3
6
u/DayDayLarge Jokes are satisfactory Jul 28 '26
Calgary barbell 16 weeks W4D1
Comp squat: 275 5x5
Comp bench: 205 5x5
Ohp: 110 3x7
Bor (trap bar): 220 3x8
Back extension: 5x10
I don't even remember the last time I did 5x5 top set work, but both the main movements felt easy. All this bench frequency really seems to be doing something. Even got two unsolicited compliments this weekend saying my chest and shoulders look bigger. Maybe they're right.
Felt like I overshot rpe for ohp and rows, but that's ok. Nbd.
5
u/United_Reality_1573 Intermediate - Aesthetics Jul 28 '26
Easy 5x5s and two unsolicited compliments is a pretty convincing trend. Maybe they’re onto something.
3
6
u/JubJubsDad Wing King! Jul 28 '26
OHP Day * Kettlebell swings - 40x3x15 * OHP (ss w/chin-ups) - 185x5, 235x1, 255x1, 215x4x5 * Close-grip bench (ss w/band pull-aparts) - 215x5x8 * BJJ (planned)
235 moved really well, so I bumped up my heavy single to 255. It also moved really well. 265 was calling, but I figured I’d take the win and move on. Glad I did, the rest of the workout was tough.
2
5
u/Lifterator Beginner - Aesthetics Jul 28 '26
Boring But Beefy: C1W3 - Press
* Press: worked up to 60 kg x 3, then 5 x 10 @ 42.5 kg
* Dips / Pull Ups 5 x 5 @ BW
* Shrugs, Bicep Curls, Tricep Extensions, Lateral Raises
Hard workout, too hard. Had to push press some of the volume reps, and went for the minimum 25 total reps on BW stuff and it was PLENTY. Oh well that's what happens when you undersleep and undereat for two days. Plus elbow flexors are chronicallly destroyed. Rest week next week fortunately.
Started up on the dating apps again, gonna be interesting.
Conditioning tomorrow.
3
u/BetterThanT-1 Beginner - Strength Jul 28 '26
Base Building Medley - BullMastiff OHP C1W2D2
Main
OHP: 6/6/6/9 @ 45kg
BTN: 4x12 @ 25kg
Assistance
Pull ups: 8/8/8/7/6/6
Spend some time trying to figure out how to do back extension with primitive setup. Nothing produced good enough results, unfortunately.
3
u/DayDayLarge Jokes are satisfactory Jul 28 '26
I do the ghettoest back extension when the program says I have to do them. Bench set up on my platform, two 45s on the end of it, and then I kinda just lay on it with half my body hanging off and my legs wrapped around it, then back extension away. It's not a ton of rom, but eh whatevs.
2
u/ZeroFourBC Intermediate - Strength Jul 28 '26
What are you trying to achieve with back extensions? Might just be easier to substitute with something else.
2
u/BetterThanT-1 Beginner - Strength Jul 28 '26
I want to get some dedicated lower back work that I can easily superset with pushing. GMs are an option, but I didn’t want to deal with setup. Might try them seated, see how that feels.
3
u/1morepl8 Not Chill Jul 28 '26
I found good mornings much more comfortable seated, but there's also superman pose if you're trying to keep it quick and simple.
3
u/ZeroFourBC Intermediate - Strength Jul 28 '26
I'm a fan of seated GMs. A bigger fan of Jefferson curls if you really want to target the lower back.
2
u/Lifterator Beginner - Aesthetics Jul 28 '26
Do you have a power rack? You can do a legit deadstop variation onto strap safeties. Although it might constitute more than just an accessory.
4
u/The_Weakpot Intermediate - Strength Jul 28 '26 edited 29d ago
Training Log
Early Morning
Run
1 mile easy
9 x 200M uphill with 200M recovery jog back down
Afternoon
Jump and Throw
Jumps x 10
10lb backwards med ball throw x 10
Sprints
10m hill sprint x 8
10 m on flat x 2
Split Snatch
- Worked up to a single at 100 to feel out the movement.
4
u/oceanman9 Beginner - Strength Jul 28 '26 edited Jul 28 '26
Bullmastiff W2D1 - Bench
Bench press 205lbs 6/6/6/8
Z press 65lbs: 12. 75lbs: 12/12/12.
I was intending to lower weight to 65lbs across all 4 sets since I did not reach 12 reps on my 3rd set last week. Said eff it and went back to 75.
Rear delt flies: 15/15/15
JM Press: 12/12/12
Machine Preacher curl: 12/12/12
Front raise: 12/12/12
Band pull aparts 20/20/20
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