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Old 01-01-2019, 03:58 PM   #1
ptirmal
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Default 2019 OT Fitness Strength/Conditioning Thread

This is a place to list your 2019 and beyond fitness goals!

This thread is here as a log for whoever wants to use it as such as well as a place to ask questions about your fitness endeavors.

Last year's thread: 2018 OT Fitness Strength/Conditioning Thread

2018 had a lot going on for me, jacked up my adductor, bought a house and had a baby, but also started our home gym build. Hoping to get back to more structure in the upcoming weeks, though I'm sure it'll be hard with a little one.
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Old 01-02-2019, 07:15 AM   #2
ptirmal
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Yesterday
Competition bench:
Bar x 15
95 x 10
135 x 6
185 x 5
205 x 5
215 x 3
225 x 4
225 x 4
225 x 4
225 x 4
225 x 4
225 x 4

Close grip bench:
205 x 4
205 x 4
205 x 4

Ab wheel:
15, 15, 15
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Old 01-02-2019, 10:07 PM   #3
WRX06TR
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The only powerlifting\strength gym in town closed last week due to lack of members, which really bummed me out. It was a great spot with competition combo racks, specialty bars, and calibrated plates. I don't have the room for a home gym so I'm stuck going to a commercial gym.

I'm planning on competing in April again, hopefully the equipment changes don't throw me off too much. Still running the Calgary Barbell program.
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Old 01-02-2019, 10:22 PM   #4
shiplemw
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I started playing basketball again in late October with some other dads. I tipped the scales at 204 and felt drained every time, cramps in the calves, not enough stamina. Diet was crap as well, just pretty much eating anything I saw, lots of snacking ,etc. I started watching what I was eating and when, logging it, drinking more water, joined a local snap fitness in December. It allows me to get into the gym atleast 3x a week after the kids / wife go to sleep. It isn't the greatest but it has decent equipment / space, is nearly empty during that time frame, cheap, close to home and they have a couple of racks. Currently doing a 3x push-pull-legs routine to get a decent baseline. I forgot how much I liked working out and how good at stress relief it is. Current weight is at 194, strength sucks but I'll get there.
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Old 01-03-2019, 12:40 AM   #5
SupersayianNeo
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My workouts lagged to minimal to almost nothing since I have left shoulder issues. Healing slowly...

I decided to work around my shoulder pain and started to do floor pushes.

Floor Pushes
BARx20
65x10
85x10
105x10
125x10
145x10

Push-ups
15reps, 12reps, 10reps, 10reps

OHP
BARx10 that it for that....lol

Ran a mile @8:41, that's fast for me since I don't do cardio

BW: 180
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Old 01-03-2019, 07:08 AM   #6
ptirmal
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Quote:
Originally Posted by WRX06TR View Post
The only powerlifting\strength gym in town closed last week due to lack of members, which really bummed me out. It was a great spot with competition combo racks, specialty bars, and calibrated plates. I don't have the room for a home gym so I'm stuck going to a commercial gym.

I'm planning on competing in April again, hopefully the equipment changes don't throw me off too much. Still running the Calgary Barbell program.
Just took a quick look, 16wk program? Deadlift 3x a week?
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Old 01-03-2019, 10:06 AM   #7
d3v0
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Gained some fat and some strength over the holidays.

Running a program that is admittedly heavy on upper body volume with lower body strength movements. Lower body work is just SSB squats and RDLs, plus Deadlifts, deficit deads and block pulls. Upper body is mostly machine and DB work. 6 days a week in a modified push pull similar to this program - been on it since september and have really noticed some good size gains.

https://www.t-nation.com/workouts/th...lifters-part-2

Push Day 1

DB Incline Bench (superset with band pullaparts):
45 x 12
55 x 12
70 x 12
70 x 12
70 x 10
70 x 9

Cable Cross:
50 x 15
55 x 12
60 x 12
55 x 12
50 x 15

One Arm Standing Landmine Press:
55 x 12
55 x 12
55 x 10
55 x 8

Machine seated shoulder press:
150 x 12
150 x 10
150 x 10
150 x 9

Tricep V-Bar pushdown:
140 x 15
150 x 12
150 x 10
150 x 9

Workout Length: 54 minutes

Below image is 0 months / 6 months / 12 months training. Big thanks to the OT thread for keeping me honest, too.

https://imgur.com/a/UJBxUro

Last edited by d3v0; 01-04-2019 at 09:35 AM.
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Old 01-04-2019, 01:36 PM   #8
d3v0
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Pull Day 1 (normally is deadlift/assistance day, but that wasnt happening with several work meetings in AM), so I swapped in pull day 2, which is my machine day

Alpha Hammer Strength 1-arm Row:
45 x 12
90 x 12
115 x 8
115 x 8
115 x 8 (30s rest)
115 x 4 (30 rest)
115 x 6

Rear Delt Fly:
70 x 12
70 x 12
70 x 12
70 x 12

Lat Pulldown Machine:
150 x 10
140 x 10
140 x 10
140 x 10

Preacher Curl Machine:
55 x 12
55 x 10

T-Bar Row:
95 x 12
95 x 12
95 x 12
95 x 12

Hammer Curl:
30 x 12
30 x 12
30 x 12
27.5 x 12

Workout Length: 49 minutes

Last edited by d3v0; 01-06-2019 at 02:00 AM.
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Old 01-04-2019, 03:31 PM   #9
ptirmal
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Yesterday did some sumo deadlifts as my back was feeling tight
BW squats x 15
Bar x 10
135 x 8
185 x 6
225 x 5
275 x 5
315 x 4
365 x 4
405 x 2
405 x 5
405 x 5
405 x 5
405 x 5

Bent over barbell row:
135 x 10 x 5

Got to use my new mini deadlift jack, I forgot how much I missed a deadlift jack .
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Old 01-04-2019, 05:45 PM   #10
vlad11591
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Haven't really lifted at all since mid November. Can anyone recommend some good regimes? I was doing 5x3x1 with some solid noob gains. I want to really focus on my back/legs this time around.
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Old 01-04-2019, 10:28 PM   #11
WRX06TR
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Quote:
Originally Posted by ptirmal View Post
Just took a quick look, 16wk program? Deadlift 3x a week?
Yep, I like it. The deadlift variations are dialed back some in intensity so it's not terrible. Squats are 3x a week and benching is 4.
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Old 01-05-2019, 03:05 AM   #12
WRX06TR
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Speaking of deadlifts, tonight got me a bit winded.

Deadlift
405x5x5 added belt on third set

3 count pause bench
225x3x3

Embarrassingly light front squats. I was doing SSB squats at my old gym because my wrists don't care for the front rack position.

Cable rows
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Old 01-05-2019, 01:25 PM   #13
SupersayianNeo
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So I'm still a noob. I tried dynamic stretching instead of my static stretching for 20 to 30 mins before whatever exercise I'm doing that day. I feel like my body is in pain . I don't know why. I started to static stretch after and it felt great...each stretch took the pain away. Was my body just used to static stretching all these years and all of a sudden I changed my routine, it's like "**** You".
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Old 01-06-2019, 02:03 AM   #14
d3v0
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Push Day 2 - Week 1

Seated DB OHP:
40 x 12
50 x 12
60 x 11
60 x 10
60 x 9
60 x 7

Pec Deck:
100 x 15
120 x 10
110 x 12
110 x 15

Machine 1 Arm Chest Press:
47.5 x 12
47.5 x 12
47.5 x 12
47.5 x 12

DB Lateral Raises:
25 x 10
25 x 10
25 x 8
25 x 8

EZ Curl Bar Skullcrusher: (does not include EZ Curl bar weight)
60 x 10
60 x 10
60 x 8
60 x 8

Workout Length: 56 minutes

Really amped up to get back into deadlifts tomorrow.
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Old 01-06-2019, 11:56 PM   #15
d3v0
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Pull Day 2 (5/3/1 cCycle 1 Week 1)

Deadlift:
135 x 5
225 x 5
245 x 5 (5)
280 x 5 (5)
320 x 5 (5+)
No joker sets.

Block Pulls:
355 x 8
355 x 8
355 x 8

Deficit Deadlift:
245 x 6
245 x 6
245 x 7

Hammer Strength Lat Pulldown:
1.5 plate x 12
2 plates x 12
2 plates x 12
2 plates x 5 (1 arm)
2 plates x 6 (1 arm)

Cable Curl:
90 x 12
95 x 12
100 x 12
100 x 10

Workout Length: 1h20 mins, oof
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Old 01-07-2019, 10:20 AM   #16
d3v0
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Push Day 3

SSB Squat:
BW x 10
70 x 6
160 x 6
185 x 6
185 x 5

Hammer Strength Bench:
90 x 12
180 x 12
200 x 10
200 x 10
200 x 6

Machine Lateral Raise:
70 x 12
70 x 12
70 x 12
70 x 12

Hammer Strength Shoulder Press:
105 x 12
105 x 12
105 x 12
105 x 12

Straight Bar Tricep Pushdown:
140 x 13
140 x 12
140 x 12
140 x 12

Workout Length: 52 mins
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Old 01-07-2019, 08:59 PM   #17
shaw169
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Default d3v0 inspired

So I'm doing a big reset and starting 5/3/1 using a two day split... very happy with the Five3One Android app to help track and automate all the calculations and cycles. I'll try and post regularly like d3v0 for some extra motivation/accountability.

Cycle 1 / Week 1

Warm up: 1000m erg

Squat:
115 x 5
140 x 5
170 x 3
.
185 x 5
215 x 5
240 x 5

Bench Press:
80 x 5
100 x 5
120 x 3
.
135 x 5
150 x 5
170 x 5

Chin Ups + Dips supersets
BW x 6 x 5 sets

DB Front / Side / Rear Raises supersets
15 x 10 x 3 sets

BW: 186 lbs - stupid holidays and a month off the gym, need to drop 10-12.
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Old 01-08-2019, 08:00 AM   #18
BGPunk2001
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My wife has a trainer that comes over twice a week. I had yesterday morning off, so I decided to join them. They had me do this resistance band butt workout. Jesus Christ my ass hurts today.
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Old 01-08-2019, 12:26 PM   #19
shiplemw
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I think I may have asked this before. I need a protein powder supplement for mixing into shakes and potentially for baking / cooking. Looking for relatively low carb (<10g ideally) , decent flavor in vanilla / chocolate flavor. Are there any recommendations?
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Old 01-08-2019, 04:58 PM   #20
shaw169
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I haven't tried them all but I swear by Dymatize Elite Gourmet for both mixing and baking. Have two 5lb jugs of just vanilla and chocolate at home now.

Their 100% whey one is 3-5g of carbs depending on which flavor.
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Old 01-08-2019, 06:11 PM   #21
Tim K.
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Gym closed the 1st of the year. Stopped by Muv today... ugh, what a crapfest. Need to fix the AC in the garage and get back to work in my own gym.

The older I get, the more I detest being hot or cold.
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Old 01-09-2019, 08:19 AM   #22
shaw169
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Default Cycle 1 / Week 1

Day 2:

Warm up: 1000m erg

Deadlift:
125 x 5
165 x 5
196 x 3
.
220 x 5
250 x 5
280 x 5

SOH Press:
45 x 5
60 x 5
75 x 3
.
80 x 5
90 x 5
105 x 4

Close grip chin ups
BW x 5 x 5 sets

Calf raises and back ext supersets
BW x 10 x 5 sets

DB bench press and tricep ext supersets
45 DB x 10 x 5 sets

BW: 186 lbs.. holding steady
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Old 01-09-2019, 10:14 AM   #23
d3v0
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Pull Day 3 Week 1

Bent over Barbell Row:
135 x 12
185 x 10
205 x 8 (added straps)
205 x 8
205 x 8

Straight Arm Lat Pulldown
110 x 12, 6 sets

Alpha 1-Arm Row Machine Neutral/wide grip for rear delt:
90 x 12
115 x 10
125 x 8
125 x 8
125 x 8 (30s rest)
125 x 4 (30s rest)
125 x 4

Concentration Curl:
25 x 12
25 x 12
25 x 12
25 x 12

Workout Length: 41 minutes
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Old 01-09-2019, 10:20 PM   #24
WRX06TR
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Yesterday

Comp Squat (lbs x reps x sets)
365x3x3
295x5x2

Comp Bench
255x3x4
225x5x2

GHR
4x10

Side Planks (ugh)
3x30 seconds per side
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Old 01-11-2019, 12:34 PM   #25
idget_rex
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Been sick since NYE so I guess my 2019 goals are don't get sick and don't get hurt.

Light db bench and cardio this morning. Hoping to get back on a regular schedule next week.
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