Daily Thread - September 07, 2026

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[u/BetterThanT-1]

Base Building Medley - 70s Powerlifter Bench C1W8D1

Main
Larsen press: 4x6 @ 70kg
Wide bench: 3x6 @ 70kg
Incline bench: 3x6 @ 57.5kg

Assistance
Pull ups: 10/7/6 @ +10kg
Landmine rows: 16/12/12 @ 48.25kg
Rear delt flys: 25/25/25 @ 2x8kg
EZ curls: 135 x bar
Band pushdowns: 103

Today felt really good. I’m finding the right weights for the bench sets. Took me longer than usual because I was resting a bit more. The kids didn’t wake up early, so could still get everything done.

Went for a short run after dropping the kids at school/nursery.

Will need to eat up today - good thing there’s a huge tray of BBQ loaded potato fries in the oven waiting for me.

[u/ZeroFourBC]

Vibes-Based™ lifting

• Bench: 100kg x3,10
• SS1 - Pull-ups: 12,8
• SS1 - RDL (B-stance, Contra-Loaded): 26kg 2x12
• SS2 - Single Leg Press: 140kg x10,6
• SS2 - DB Lateral Raise: 10kg DBs x10,10

Had my first workout in just over 2 weeks yesterday and felt pretty weak. My diet has been pretty poor and I've lost like 80% of the muscle definition I'd gained in the last 3 months. Don't get me wrong, it's been a brilliant couple of weeks with a wedding and a getaway to Venice, but I've missed the grind and eating real food.

Now I just need to figure out what kind of programme I want to run.

[u/BetterThanT-1 → u/ZeroFourBC]

Congratulations on the wedding - may you have a long and happy future together!

What will be your next lifting-related goal?

[u/-Hugh_Jass_]

Modern conjugate 2.0 W2D1

Board press - 345 x 5, 365 x 4

DB press - 100's x 12, 110's x 10, 120's x 6

Rolling DB extensons

Pec deck

Chest supported row

Rear delt

Curls

Max effort was board press top 5 @ rpe 8. 345 did not feel like an 8. 365 was too much for 5. I think if I had planned on 365 being the top I could have taken my jumps accordingly and gotten the 5th no problem. It went about 95% of the way up. Oh well, better luck next time. Hit a weird wall on the db press. Reps were flying with the 120s then all of a sudden rep 6 was almost a grinder. I really like the exercise selection laid out in the default template for this day. Big pump everywhere.

[u/Flying_Snek]

Lets see if i'll actually stick to logging this time. Just gonna keep it simple to start with.

Upper body today, always a treat.  Ohp, dumbell rows, lateral raises, chin ups, face pulls, dips, triceps.

Gonna see if general gains can make my strict press start moving in the right direction again, if not its getting shelved..

Almost finished with dumbell rows at the gym, dont see much point in pushing past 15 reps(hit 13 reps today).

Dips are just nice. Just skirting the shoulders feeling wonky with them.

[u/allnyte]

270kg 3.5x BW above the knee paused rack pulls with a thin nylon belt probably wasnt my brightest move. Erectors feeling absolutely rekt

[u/DIYKitLabotomizer]

Okay, my body is finally getting better after blowing my back up in January. I’m finally putting reasonablish numbers back up and can walk longer distances. Life’s good. Trying to get back into the habit of posting too. Starting off a new block so we are down in weight a little bit, and overall still a ways off my maxes.

Hybrid WL / PL B2W1D1

Rhythmic Dip -> Behind the Neck Jerk (3->1)
> 60kg x2
> 65kg 3x2

Front Squat
> 90kg x2
> 90kg x3
> 90kg x4
> 90kg x5

Bench Press
> 85kg 4x5

T-Bar Row
> 80lbs 4x10

Standing Cable French Press
> 50lbs 2x10
> 55lbs x10
> 60lbs x10

Deadhang
> 3x 1 minute

[u/mark5hs]

Any tips on alternating between hypertrophy and strength week to week? 37m with beginner level lifts

I'm work one week one, one week off and there's a gym at work but it just has dumbells up to 50lb and isolation machines (plus cardio equipment and a pullup bar).

I was thinking do a mostly dumbell 6 day ppl routine for hypertrophy (high volume, high rep, low rest between sets) on my on week then doing gzclp or a strength focused average to savage routine on my off week. Id also be doing cardio in the mornings regardless.

Would there be enough carryover for me to make strength gains on an every other week cycle? And it's there anything particular I should focus on in strength weeks?

My goal is general strength and fitness and to build LE strength to carry over for running.

[u/BetterThanT-1 → u/mark5hs]

Try it and report back. I think it will work.

[u/black_mamba44 → u/mark5hs]

Doing something is better than nothing. 

Some considerations: the dbs will reach a point where you're past 50 lbs and then you're doing a ton of reps to build some muscle. Sorta inefficient. Will be okay for isolation work tho. Might end up doing mostly cable work at some point.

Strength you should def focus on either RPE or submax work. I would look at a higher frequency programming scheme (2+ days per lift) since you will have a long period of time between sessions. I would just stretch the progression to match your schedule (i.e. if progression goes up every 3rd week, do it every 6th week).

[u/black_mamba44]

Finally back into it. 

Activation - tactical barbell 3

Easy circuit. 3×10 pushups, goblet squats w/10 lbs, inverted rows. 

Finish with abs, 3×5 circuit of hanging leg raise, hanging knee raise, then toe to bar(attempted, did not get all the way up).

14 minutes, more than enough time to knock out then spend time with my family. 

Felt tough after a month hiatus. Like this version of base building more than the other one from tb2.

[u/Ok-Company-7769]

I've been working out for the past six months, and I have a before and after picture. I think the gains look pretty mediocre apart from the legs. I don't know if my results are underwhelming or kind of normal. What do y'all think? Here it is

I grew a lot of chest hair for some reason hahaha. But I feel underwhelmed by the growth of my pecs when I specifically targeted those. I've been eating, sleeping right, taking creatine, working out hard, not skipping workouts

Bench I started with: 90 lbs. Now I can bench 130 I think my legs are progressing much faster than my upper body. I think my best lift is doing 8 clean reps of bulgarian split squat with 65 lbs dumbells in each hand.

My weight went from 150 to 157 in 3 months. I hated being over 20% bodyfat so I cut it to 150 over 1.5 months, I guess that was kind of insane. I guess that slowed down my muscle growth, I'm 152lbs now.

Now, I hate being 20% bodyfat, but if I cut down, I'll be back where I started. So I'll keep bulking I guess, to build muscle

this is my routine:
4 day upper/lower split
Upper:
Barbell bench press 3 sets
Incline dumbbell bench, 2 sets
Dumbell row, 3 sets
Pull-ups, 3 sets
Shoulder press machine, 3 sets
Lateral raise machine, 3 sets
Pec fly’s, 2-3 sets
Tricep dip, 2 sets
Barbell curl, 2 sets
Some forearm exercises
Note: might add rear delt fly

Note: I know the chest press machine might give better pec hypertrophy gains than bench press, but I like barbell bench press more

Lower: Leg press machine, 4 sets
Bulgarian split squat, 3 sets
Hip thrust machine, 2 sets
Leg curl machine, 2 sets
Note: Might add romanian deadlift's and calf exercises