Barbell Daily Dose Thread

[Alan Mackey]

I've done it with deadlift, squat and bench

deadllift 5 singles
squat 5 singles
bench 10 singles

5 days a week and I did quite well on it.

I'm kinda resurrecting this, because I find it extremely interesting.

Do you have, by any chance, a training log online you are willing to share? Or maybe you could create a new thread to write a bit about that.

Thanks in advance.

 

[Alan Mackey]

Okay, so here's the plan: a hybrid of sorts of DDD, 5x5x5 and ES (which, at least in my mind, are different iterations of the same thing).

Monday to Friday
Five weeks.

Warm Up
- Five minutes of OS resets, interspersed with EASY loaded carries, constantly varying load, type of carry and duration.

Strength
- Lower body movement: five singles @10RM (roughly 75% of 1RM).
- Upper body push: five singles @10RM (roughly 75% of 1RM).
- Upper body pull: five singles @10RM (roughly 75% of 1RM).

Cool Down
- Five minutes of crawls, interspersed with EASY ballistic hinges.

LISS
- Niko Niko running: between 15 and 45 minutes of very EASY jogging.

After five weeks, I will re-evaluate and possibly rotate some movements (squat-hip thrust-deadlift, press-bench-dip, pull up-bent over row-curl) in subsequent iterations.

 

[AndyMcL]

Okay, so here's the plan: a hybrid of sorts of DDD, 5x5x5 and ES (which, at least in my mind, are different iterations of the same thing).

Monday to Friday
Five weeks.

Warm Up
- Five minutes of OS resets, interspersed with EASY loaded carries, constantly varying load, type of carry and duration.

Strength
- Lower body movement: five singles @10RM (roughly 75% of 1RM).
- Upper body push: five singles @10RM (roughly 75% of 1RM).
- Upper body pull: five singles @10RM (roughly 75% of 1RM).

Cool Down
- Five minutes of crawls, interspersed with EASY ballistic hinges.

LISS
- Niko Niko running: between 15 and 45 minutes of very EASY jogging.

After five weeks, I will re-evaluate and possibly rotate some movements (squat-hip thrust-deadlift, press-bench-dip, pull up-bent over row-curl) in subsequent iterations.

Looking forward to hearing how it goes!

 

[kiwipete]

Looking forward to hearing how it goes!

Same!!

 

[Alan Mackey]

Looking forward to hearing how it goes!

I'll give it a try for at least three five-week cycles and report back.

 

[SethRen]

I'm 3 months post op rotator cuff surgery and I might try this again..starting with an empty barbell for pressing.

 

[SethRen]

I'm 3 months post op rotator cuff surgery and I might try this again..starting with an empty barbell for pressing.

Guess it went well...feels weird doing singles with an empty bar though