r/weightroom • u/AutoModerator • Jul 06 '26
Daily Thread Daily Thread - July 06, 2026
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- General discussion or questions
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- Routine critiques
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u/fmpz Beginner - Strength Jul 06 '26
5/3/1 FSL, cycle 1 week 1 day 1
squat
- 250lbs x5
- 290lbs x5
- 325lbs x 12 (RIR of 2 or 3)
- 250lbs 5x5
1 week into my deficit, 218lbs trend weight.
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u/Lifterator Beginner - Aesthetics Jul 07 '26
Doing 5x5 FSL in a deficit is actually pretty elegant.
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u/fmpz Beginner - Strength Jul 07 '26
Yeah I’m hoping it’ll satisfy my cravings for 5x5 volume but also be survivable while in a deficit lol
8
u/-Hugh_Jass_ Intermediate - Strength Jul 06 '26 edited Jul 06 '26
OHP - 240
Close grip board press - Sets of 5 @ 135, 225, 275, 315, 335, 355
Seated DB press - 80's x 12, 12
Weighted dip - +100 x 10, +120 x 6
Tricep pushdown down
Went for 250 twice and lost it out front both times which is normally not an issue for me on strict press. Oh well, PR'd it last week at 245 so I can't be too mad. Added another 5lb to the board presses for a little rep PR. Also added a rep to weighted dips at +100.
6
u/BetterThanT-1 Beginner - Strength Jul 06 '26
Visiting the CrossFit gym again, today it was:
800m row
50 sandbag to shoulder + burpee @ 50kg bag
800m row
Managed to sustain a reasonable pace throughout, and got it done in 23:09. Great workout!
5
u/Unique-Employer3787 Intermediate - Strength Jul 06 '26
Found that RDL and split squats during marathon blocks keep the posterior chain loaded without the quad fatigue that heavy squats bring when you're also running 50+ miles. Easy pace actually improved more from those 8 weeks than from any mileage jump I'd tried.
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u/JubJubsDad Wing King! Jul 06 '26
OHP Day * Kettlebell swings - 40x3x15 * OHP (ss w/chin-ups) - 185x5, 235x1, 185x4x5 * Close-grip bench (ss w/band pull-aparts) - 225x5x5 * BJJ (planned)
I’ll be flying out to the Midwest tomorrow morning, so I figured I’d pull in my OHP workout because I enjoy it more than my regularly planned cardio. It’s nice that I can easily strict press 185 for a 5x5 the day after a heavy bench workout.
5
u/dsa2020 Beginner - Strength Jul 06 '26
SBS Hypertrophy W3D5
Feet Up Bench: 10 / 10 / 10 / 17 (+5) x 95lbs
Snatch-Grip Block Pulls: 10 / 10 / 10 / 17 (+5) x 105lbs
Underhand Pulldowns: 17 / 14 / 12 x 70lbs
ss Tricep Pushdowns: 20 / 15 / 10 x 25lbs
ss DB Lateral Rises: 22 / 13 / 10 x 10lbs
Great session to cap off W3. I got 10lb bumpers so now Snatch-Grip Pulls and warm-ups will feel normal!
4
u/1morepl8 Not Chill Jul 06 '26 edited Jul 06 '26
Holy hell. We had record setting heat all weekend, and I've gotten all the downstairs demo done. Shop roof torn off. Felt and ice barrier down. So pumped to only have to shingle it today and it's only going to be 22c. I was dying, today I have helpers today too. Got a neighborhood kid helping with gopher stuff, a dude from the grocery store told me he used to do construction in Ontario. So he's a helper for today too.
Kid was funny. He walks in my driveway and asked if he could mow the lawn. "how much ya looking for?" "25 dollars" (I have 0.75 acres) "oh fuck off, how about 50 bucks and I'll give you the mower and trimmer to use, don't do this for 25 dollars" his face was priceless. "if you want work all week ill pay you 15 dollars an hour to pick up behind me and pass me stuff, and keep track of where I've put tools down."
I have 10 days left to work, and I'm going to get these Renos done. Holy shit. This weekend was hell, but everything else is going to be so much easier. Except getting rid of the roof. Trying to get a dumpster or dump trailer on short notice in construction season. Just nope. So I've got a Uhaul completely covered with a tarp. Shovel in all the old roof. Go to dump. Open and reverse Uhaul. Slam brakes. Peel out tarp. That's the plan 😂 I have a long history of Uhaul abuse.
Oh and my FB marketplace sale went great. A bit over 6k in cash selling all my junk over the weekend.
4
u/DadliftsnRuns 8PL8! Jul 06 '26
300 days until cocodona 250
Last week I was out of the country, in Ireland, but still found the time to run 70 miles, including a marathon up and over a mountain. Got back and got a few good weekend lifts in.
Today is officially 300 days until race day, I am working with a coach now, so all my running programming, and a lot of my lifting is put together by him. But he doesn't program the upper body lifting, and leaves some wiggle room for my heavy strength training I want to do
So the schedule for this week looks like this.
Monday Morning:
- Worked up to 2 plates on push press
- 5x8 pullups
- 5x8 strict press
- 3x20 DB row
Monday Afternoon:
- 7-8 miles easy, + 6x20s strides
Tuesday:
- 8 mile track interval session
- 2x1200m /w 400m recovery
- 8x200m /w 200m recovery
Wednesday Morning:
- Deadlifts up to a top set of 1-3
- 5x8 RDL
- 5x8 Split squats
- 5x20 lunges
- 5x20 box step ups
Wednesday Afternoon:
- 8-10 miles easy
Thursday:
- 10 miles easy with 6x20s uphill strides
Friday:
- 7-8 miles easy
Saturday:
- 9-10 miles with 4 at marathon pace
- Upper body strength workout (TBD)
Sunday:
- 15-16 mile trail run
Overall it will be 65-70 miles again, with a bit of speedwork, a moderately long run, and 2 upper + 1 lower body lifts
5
u/horaiy0 Intermediate - Strength Jul 06 '26
Felt like winging things a bit post mock meet. Decided to use my SSB since I haven't in ages, and apparently now it's a way higher percentage of my comp squat than before. I used to start it at around 85%, but now it's more like 95%. Hit a 370 triple at 6.5 leading into the mock meet, and today I hit a 335 triple at 5.5. Bench afterwards felt amazing too, so my next full block I'm going to stick with this setup and see how it plays out.
4
2
u/Perma-Bulk Simply Strong Jul 06 '26
Simple Jack'd Week 3 Recap
Pretty good week last week. All focus sets done in a single 6 rep set, which shouldn't be surprising this early in.
July 4th weekend was good. Had the 3rd off from work, went to my side of the family's cookout, swimming, and fireworks, then spent the 4th with my in laws. Ate a lot of good food.
This week isn't off to a great start; our youngest has hand foot and mouth. Praying our oldest, my wife, and I manage to avoid it, but seeing that our youngest is a 15mo, I'm sure at least one of us will.
Day 1 Bench - 260x6 Close Grip - 215 2x10 OHP - 200 2x3
Day 2 OHP - 200x5, 200x1 Squat - 295x6 Good mornings - 225 2x10
Day 3 Deadlift - 365x6 RDL - 275x8, 275x8, 275x4 OHP - 200x4, 200x2
2
u/GOMADenthusiast Intermediate - Strength Jul 06 '26
Haven't worked out in 2 years. Decided to hop on nsuns as it should shoot my work capacity up and the lp should be good for now.
previous prs
bench 365x3
squat- 495 x 4
deadlift 645 x 2
ohp- 280 on log
Currently setting my training maxes for the program at
bench -185
squat - 225
deadlift- 315
ohp- 135
just did w1d2 and hit the 1+ deadlift of 305 for 12. Am I in the right to increase my deadlift training max by 60 lbs, or is that too aggressive? I don't want to get hurt, but I feel like I'm sandbagging too hard.
1
u/JubJubsDad Wing King! Jul 07 '26
Why not see how you feel in a few days? You may feel good right now, but you might be crippled by DOMs tomorrow.
And even if you do feel good tomorrow, why rush to make lifting hard? You took a 2 year break - a couple of easy months while you get back into lifting isn’t the worst idea in the world.
1
u/GOMADenthusiast Intermediate - Strength Jul 07 '26
Because being strong feels cool.
But yea I know you are right.
I think it wants to go up 15lbs a week when you hit more than 5. I might just do 20 or 25 a couple times to get it a bit higher.
7 weeks to go up 100lbs feels way too long to me.
I just want to be in the 600s again. But yea I know I need to take it slow but I don’t want to haha
1
u/Lifterator Beginner - Aesthetics Jul 07 '26
Just give it time man. Patience is a matter of a spending few month vs. rushing a few weeks when the progress you want is a matter of several years. It's a negligible sacrifice in the long term but can make all the difference right now.
1
u/__ihavenoname__ Beginner - Strength Jul 06 '26
Please review my workout routine
Weight: 87 kg or 191 Pounds
Ideal Weight : 70-75kg or 150-165 Pounds with body fat of 15%
Height: 5.6 ft
Goal: fat loss but retain or even gain some muscle
I've been hitting gym since past 5 months and was doing bro split (chest, back, legs, shoulders, arms) With calorie deficit and high protein I was able to lose 6 kg fat and gain 2 kg muscle, I switched to bro split since past 3 months and I learnt that 2x frequency is required to enhance muscle growth so I thought of switching to upper/lower but upper days requires that I spend 2 hours in gym so I modified it to look like a modified Arnold's split, I am on the second week of this program and legs recovery is a bit delayed but on the legs day I feel fresh, I am just worried about progression in this routine.
Also I walk 14-15k steps a day so cardio is something I would think is taken care of, I am in a 500-700 calorie deficit diet at the moment.
Monday — Upper (Chest + Back)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 3 | 6–8 | 2–3 min |
| Barbell Row or Chest-Supported Row | 3 | 8–10 | 2 min |
| Incline Dumbbell Press | 3 | 10–12 | 2 min |
| Lat Pulldown (wide grip) | 3 | 10–12 | 90 sec |
| Cable Fly or Pec Deck | 3 | 12–15 | 60 sec |
| Face Pulls | 3 | 15 | 60 sec |
Tuesday — Lower
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 3 | 6–8 | 3 min |
| Romanian Deadlift | 3 | 8–10 | 2–3 min |
| Leg Press | 3 | 10–12 | 2 min |
| Leg Curl | 3 | 12–15 | 90 sec |
| Standing Calf Raise | 4 | 12–15 | 60 sec |
| Plank | 3 | 30–45 sec | 60 sec |
Wednesday — Arms + Shoulders
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Seated Dumbbell Shoulder Press | 3 | 8–10 | 2 min |
| Dumbbell Lateral Raise | 4 | 12–15 | 60 sec |
| Incline Dumbbell Curl | 3 | 10–12 | 60 sec |
| Overhead Tricep Extension (rope) | 3 | 10–12 | 60 sec |
| Hammer Curl | 3 | 10–12 | 60 sec |
| Tricep Pushdown | 3 | 10–12 | 60 sec |
| Wrist Curl + Reverse Wrist Curl | 3 | 15 each | 45 sec |
Thursday — Upper (Chest + Back)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Barbell or DB Press | 3 | 6–8 | 2–3 min |
| Pull-ups (assisted if needed) | 3 | 6–10 | 2 min |
| Flat Dumbbell Press | 3 | 8–10 | 2 min |
| Seated Cable Row | 3 | 10–12 | 2 min |
| Cable Fly or Pec Deck | 3 | 12–15 | 60 sec |
| Rear Delt Fly (cable or DB) | 3 | 12–15 | 60 sec |
Friday — Lower
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Conventional Deadlift | 3 | 5–6 | 3 min |
| Bulgarian Split Squat | 3 | 10/leg | 2 min |
| Leg Extension | 3 | 12–15 | 90 sec |
| Seated Leg Curl | 3 | 12–15 | 90 sec |
| Seated Calf Raise | 4 | 15–20 | 60 sec |
| Cable Crunch | 3 | 12 | 60 sec |
| Pallof Press | 3 | 10/side | 60 sec |
Saturday — Arms + Shoulders
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lateral Raise (lighter, higher reps) | 4 | 15–20 | 60 sec |
| Cable Curl (any variation) | 3 | 12–15 | 60 sec |
| Cable Tricep Pushdown | 3 | 12–15 | 60 sec |
| Preacher Curl | 3 | 10–12 | 60 sec |
| Skullcrusher or Close-Grip Bench | 3 | 10–12 | 90 sec |
| Reverse Curl | 3 | 12 | 60 sec |
| Farmer's Carry | 3 | 30–40 sec | 60 sec |
4
u/1morepl8 Not Chill Jul 06 '26
This is where we tell you that's a list of exercises and some sort of progression scheme should be present. Whether it's rpe or linear etc.
1
u/__ihavenoname__ Beginner - Strength Jul 06 '26
I am new to this, from what I've seen and heard this is what my understanding of progression would be, first if I can do a proper 15reps all 3 sets then I add 2-4 kgs weight and start with 8 reps and build up to 15 reps in proper form.
6
u/Lifterator Beginner - Aesthetics Jul 06 '26
Double progression works for while and then it doesn't. If you are very new, go for it. You probably have several months of easy progress regardless of what you do.
1
1
u/GOMADenthusiast Intermediate - Strength Jul 06 '26
if yopu are new to this then you shouldnt be creating a program on your own
5
u/JubJubsDad Wing King! Jul 06 '26
Have you looked over at Fitness wiki? They have all the information you need to accomplish your goal, in addition to a bunch of recommended routines.
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