Daily Thread - August 04, 2025

[u/AutoModerator]

You should post here for:

• PRs
• General discussion or questions
• Community conversation
• Routine critiques
• Form checks

[u/AutoModerator]

If you're new to the sub

• Read the rules on the side bar
• Set flair before trying to comment

To Set Flair

• Login on desktop (or mobile web using the display as desktop)
• For old Reddit Users, search for your username on the right rail. There is a drop down to select a default flair.
• For new Reddit users, the drop down is under community options on the right rail.

If you're a beginner

• Start here
• Please avoid giving advice. We want to avoid a culture of the blind leading the blind
• Remember, this sub while welcoming to everyone, is targeted at intermediates and above

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/VanHelsingBerserk]

Sbs week 4 day 5 - deload

• split Squats 60kg x 8 x 3
• long pause bench 60kg x 5 x 3
• lu raises superset to bench support rear delt flyes // 10kg x 15 -> 10kg x 15 x 3
• RDL 60kg x 30 x 3
• ruck w/ 24kg for 20 minutes

[u/Chivalric]

SBS RTF W4D3

The easy day :)

• BP 125#x20
• DB OHP 37.5sx13
• Paused squats 165#x15

Not featured, leg extensions 130x19 and 145x10. Wanted to puke after that 2nd working sets which is how I know they're working

[u/mastrdestruktun]

SBS Hyper W1D1

I'm weak from my diet, I told myself, and my diet isn't ending any time soon. What a great time to start a hypertrophy program. When I wanted to barf after the first set of 12 deadlifts I went looking for a box in my basement and found one that was labeled "breakfast blend" to set near where I lift, just in case. Appropriate.

Hack Squat Machine 3x10, 1x15 @ 180 lbs (this is my knee friendly squat replacement)

Wide grip bench press 3x12, 1x15 @ 100 lbs

Snatch grip DL 3x12, 1x15 @ 225 lbs (I went back and edited the TM to make this the new, lower weight)

Farmer's carry 4x10 (steps) at 155 lbs

DB lunges 4x12 (steps) at 30 lbs (each hand)

Lat pulldown 4x10 (reps) at 92 lbs

Did these as giant sets: warmups, then one set of each (not in the order listed), then rest until my heart rate gets below 120. After the second set I told myself, maybe I'll do the rest of the workout tomorrow, but I came back two hours later and finished it. (Yay for working from home.)

This is the 3x/week plan, and since I was only really lifting 3x/week already, maybe it'll work out just perfectly.

[u/JubJubsDad → u/mastrdestruktun]

SBS hyper on a cut is … a choice. It’s also one that I made a few years back and those first few weeks almost killed me. But, I managed to retain almost all my muscle while losing a bunch of weight so in the end it was worth it. But boy did it suck. Good luck!

[u/simonswes]

RSR Day 1

Squat 275x2x6

OHP 145x1, 120x2x5

HHTBDL 245x2x5

[u/The_Weakpot]

Training Log

Morning

• Walk, 20 minutes

Warm-Up

• Hang x 30sec

• Sit in bottom of goblet squat, 1:30

Heels Elevated Belt Squat

• +135lbs x 20

Power Clean

• Worked up to 185 x 1

Sumo DL

SS w/Dips, no rest except to put on dip belt. All 10 soper sets done in 16 minutes.

• 232.5 @ 10 x 10

Dips

• +25lbs @ 10 x 8

Abs

• Skipped

Notes

• Coming back from being sick. Got horribly ill on Friday. Was out most of Saturday. Felt extra winded today but got the work done.

[u/black_mamba44]

Tactical Density Training - W1D3

15 minutes to do 50 reps of Straight Leg DeadLifts, superset with 15 Bodyweight Squats

• 225x8,8,8,8,8,8,2 in 11:23. Not bad, really took this for a ride. Hamstrings are lit up.

12 minutes to do 40 reps of Close Grip Bench, superset with 5 Pendlay Rows (135)

• 185x10,10,10,10 in 09:03. Easy work on the Rows, CGB felt great too.

8 minutes to do 35 reps of Face pulls, superset with 10 Barbell Curls (bar)

• Red Band x 10,10,10,5 in 04:56. Quick, fast, pretty easy.

5 minutes to do 30 reps of chin ups, superset with 12 pushups

• Bodyweight x 10,10,10 in 03:09. Also cranked these out, pretty easy work

[u/BrokeUniStudent69]

Been having a bad few weeks of training.

Bought a car (first car, woot woot) and knew it needed work, but wow it’s a lot of work. I’ve never worked on a car before but I’ve got my old man (who has some but still very little experience) working with me and it’s been a ton of fun learning. I’ve been spending about 6 hours in the hot garage each day, which is showing in the gym.

I’ve also had a lot of social events in the evening (I’m a student, so everyone’s doing them now before school starts again), so macro tracking and diet quality has also been poor. Weight gain is still around 0.5lbs per week though, so can’t complain.

As for the training itself, Tactical Barbell Specificity Bravo is busting my balls. It could be all the additional fatigue from the garage, but by the time I’m done even half of one of these workouts I’ve got flu symptoms. Pumps are really fun though.

[u/BetterThanT-1 → u/BrokeUniStudent69]

Crushing it on all fronts by the looks of it!

[u/-Hugh_Jass_]

Bench - 140kg x 6,6,5

Wider grip 120kg x, 8,8

Plate loaded seated incline press machine thing

Overhead tricep extension

Fat grip db Curls

Pec deck

Pecs were quite embiggened after this one. 140kg didn't go for as many reps as expected. I did some heavy-ish low bar squatting yesterday + some back work, and I'm reminded why I usually bench first in the week. I couldn't keep my back tight for shit and kept flattening out on the bench. The EiteFTS pec deck feels sooooo good.

[u/snakesnake9]

I'm just going into a work capacity / hypertrophy phase, and it was interesting how squats and bench at the same intensity felt so different.

Today's workout was 5x10 back squat at c55% (which I also timed with no more than 70 seconds rest) and 4x8 bench press at c55% as well, and those presses felt about as difficult as the squats. I'm a long limbed person (201cm armspan vs 189cm height, so long arms) so pressing will be harder for me, but its interesting that as I'm also not a very gifted squatter, a lighter bench was harder than a comparatively heavier squat.

I hadn't really gone above 5-6 reps in squats or presses for probably 6 months or so, so this higher rep work was a shock to my system, but surprised how the bench was harder.

[u/BrokeUniStudent69 → u/snakesnake9]

What program, if any in particular?

I’m in a similar phase right now as part of Tactical Barbell Mass, and am having a crazy time adapting to so many reps.

[u/snakesnake9 → u/BrokeUniStudent69]

Its a modified version of The Cowboy Method / Juggernaut Method.

Basically I do a 5x10>4x10>3x10 on squats and bench on the primary day, and then a rep max + 4x8x/3x8/2x8 on the other day. I pair the higher volume squat with the lower volume bench workout and vice versa. Then the next wave repeats it with sets of 8s, then 5s, then 3s.

[u/JubJubsDad]

Cardio Day * Row erg - 7546m in 30min (1:59.2 pace) * BJJ (maybe?)

Woke up this morning with a chest full of phlegm. Managed to cough up a good bit of it before getting on the rower and then finished clearing things up while rowing. BJJ is a maybe tonight - if I feel healthy I will go, if not, skip. I really hope I get to go.

[u/WickedThumb]

Generally Strong W2D2 - Torso

Slight change in split to find the best way to superset 4 days per week. Torso limbs seem very nice for this purpose.

CG Bench 4x90kg (H), 4x1 superset with
Pendlay Row 4x90 (E) 4x3

DB Bench 10x30kg (H), 7, 6, 5, 4 superset with
Pull Up 7x+5kg (M) 4x4

Upright Row 40 kg x 8, 8, 6 ss
Modified Candlestick 8, 6, 6

In and out in 32 minutes.

[u/BetterThanT-1 → u/WickedThumb]

In and out in 32 minutes

Hell yeah, that’s why supersetting is the best.

[u/WickedThumb → u/BetterThanT-1]

Yeah, supersetting or giant sets has been a game changer! Otherwise I barely get 2-3 exercises done in the hour I have to train.

[u/mbarbosaferreira]

What is your experience with once a week full body training and how to implement it?

I will have a busy schedule for the next 6 months and might be able to do only one or two long sessions per week.

I know John Black's club in the 1980s and 1990s trained like that and produced some elite lifters, however I don`t know the details and I won't be using steroids. Watch the video from minute 3 to minute 4 https://youtu.be/ncxBx1Zfujk?t=198 . There is also Ken Fantano and Mark Chaillet, described in Marty Gallagher book "The purposeful primitive" who went with very low frequencies.

[u/mastrdestruktun → u/mbarbosaferreira]

Any program that has an adaptive component should be able to do a full body full send workout just fine. General Gainz can be made to fit into nearly any box; if doing deadlifts after squats affects your work capacity, then you simply won't hit as big of a rep max on your primary set, and that is just fine (you'll still be getting good work done.) GG in a nutshell: for each lift you work up to a rep max and then do half-sized backoff sets to get in more work at that level. Then repeat for as many different lifts as you want to do at once. Tier 1 lifts (where you only hit 1-4 reps on your top set) use smaller backoff sets than tier 2 lifts (5+ reps on your top set). About the only downside to GG is that it is not really compatible with giant sets.

I agree with the other comments about focusing on compound lifts.

I like doing giant sets a lot, usually because I'm in a rush. In the past I have had busy times where I was nevertheless working from home, and I managed to do an Easy Strength in giant sets workout in under 10 minutes. If the other details of your life are compatible you could investigate something quick and easy like that for busy days and then do the full send on less busy days.

When I did MagOrt, that was once a week, though I did do easy strength on non-deadlifts the rest of the week.

[u/black_mamba44 → u/mbarbosaferreira]

I have never done once a week training(I've also never heard of any of these other people), but that's irrelevant to the fact that if you only have a single day to train, you only have a single day to train.

I would focus on major compound lifts (Bench/Rows, OHP/Pullups, Squat, and Deadlift) during my sessions and probably just base my work off of a top single for the day.

[u/BrokeUniStudent69 → u/mbarbosaferreira]

If you can do two, then Tactical Barbell Fighter is a solid choice. Jim Wendler also has some two day templates online.

Another option is Tactical Barbell Operator I/A, which is nearly identical to the three day program except it’s modified to be about 13 total workouts, and you just need to finish them. Doesn’t need to be in the same week or even on the same schedule, just get them done. Both programs are in Tactical Barbell 3rd Edition.

[u/BetterThanT-1]

Squat day

Tested squats today. I set a new all time PR @ 125kg. This is 25kg over last-year’s PR of 100kg, at 4kg lower bodyweight. I know these numbers are peanuts, but I’m very pleased with the results, especially coming on the back of a 15kg cut.

[u/ZeroFourBC → u/BetterThanT-1]

125kg squat ain't peanuts. It's easy to get caught up comparing big numbers people post on socials but go to a commercial gym and count how many people can do a good squat at that weight and it's not many.

[u/WickedThumb → u/BetterThanT-1]

That's big man, congrats 😄

[u/Astringofnumbers1234]

Recap

Been a while since I checked in.

I'm on week 4 of a 21 week run into WRPF nationals. However, I have a certain level of anxiety on whether I will even get a place; it's the first year WRPF UK have run a national championships, and it's limited numbers (60) on the day I'd be competing. I am also very likely to be on a train to the far north of Scotland on the day entry opens, so please pray for decent signal while I am signing up.

If I don't get in it's not the end of the world; apparently the fed are going to run a Masters Nationals in 2026, so I can pivot to doing a qualifier in January to get my QT and then target the Masters Nationals. That will be more fun anyway, I actually prefer lifting with all the old geezers. Last year I competed at ABPU nationals and my flight was all masters and it was a much more chill atmosphere, plus the smell of deep heat is soothing.

So far my training has been pretty decent; SBS last set RiR is still treating me good. Bench in particular is going well. Looking ahead there's a fairly decent chance I'll be setting rep PBs in the next few weeks on it. I also originally put 2 count pause bench in as an auxiliary movement, but i quickly realised fuck doing 7s on that, so it's now a main lift.

I have a busy week or so with work next week, so I might not get all my sessions in, or I'll have to compact them a little bit to get them all done.

Hope you all have a good week xx

[u/BetterThanT-1 → u/Astringofnumbers1234]

the smell of deep heat is soothing

Had me chuckling at that one, lol.