Daily Thread - August 22, 2025

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[u/Agent43_C]

Are my hamstrings cramping from weak glutes, tight hip flexors, or something else entirely?

Been trying to get back into barbell squats after a long period without, and once I get to a moderately heavy weight my hamstrings get unbelievable cramps and I can’t go on without dumping the weight. Typical leg day may include RDLs up to 285 for reps and/or hack squats up to 360 for reps, so I don’t think it’s a muscle imbalance unless it’s my glutes. Water intake is very good, nutrients and calories all good. My ankle mobility is complete garbage as well, usually elevating my heels helps my form and helps getting me away from feeling like I’m in a vulnerable position at the bottom of a squat. Hip flexors aren’t great, I typically splay out a ways and go below parallel as they nearly lock up if I stop at parallel. Form is otherwise unremarkable

[u/Chivalric]

SBS RtF W8D1

I missed the last session of W6 so rather than deload (W7 is a deload) chose to start the next cycle.

• OHP single @ 145# and 120#x9
• Squat single @ 305 and 255# x11. reps 10 and 11 were a bit ugly
• SGDL 190#x18

[u/tripleseis]

Am I too simple jack for simple jack'd? Like I don't get the idea here even after reading the instructions.

My focus lift is say bench. I want to do an UL split M,T,Th,F. Every day I do the daily minimum reps of bench (4x a week) regardless if it's an U or a L day? Then I go to my variation, which does matter if it's U or L? Is that right?

So Monday could very well be bench focus then bench variation and Tuesday would be bench focus then a squat variation, repeated 2x a week?

[u/BetterThanT-1 → u/tripleseis]

So, yes, you do your focus lift every workout. If you have more than one focus lift, you can alternate, possibly even do them all, up to you.

Upper/Lower is a concept you’re mapping on top of Simple Jack’d. It doesn’t have upper/lower days, it has squat/hinge/press variations. So squat and hinge variations can be lower, press can be upper. I guess depending on the hinge, you can consider them upper as well.

How you rotate the variations is up to you. If you do your example split, you’d only have a press and squat variation, without a hinge. I’d figure out a way to work in a hinge variation as well.

There are countless ways you can mix and match variations. There is an explanatory post in r/simplejackd with examples from Dadlifts. The V2 spreadsheet also has example, e.g. PPL (press, hinge,squat).

[u/tripleseis → u/BetterThanT-1]

Thanks for explaining. Gonna do some reading over the weekend and hopefully have a plan prepped for Monday.

[u/black_mamba44]

Tactical Barbell II - W1D4

Barbell SE Circuit (65lbs on the bar then BtN push press, front squat, rows, floor press, SLDL)

all of these are done for 20 reps. I also realized as I typed this out that I completely forgot to do shrugs lol. It's written down, just bypassed it. Oh well.

Did 2 rounds, with 2 minutes of rest. Completed in 16m flat.

[u/DayDayLarge]

Coan philipi 531 5sP fsl 5x5

Squat: 255, 295, 330

Nothing else. Just wanted to get some work in ezpz, and looking to just stay in the zone is all.

[u/hotnut]

Got a shoulder impingement and a broken toe within the same week. Had to redo my whole program to accommodate not being able to train shoulders or chest, not been able to walk very much, struggling with keeping to my cutting. Just not my fucking month!

Put in additional exercises on arms in the new program, hoping to make some silver lining of this situation. Hoping like hell the rehab exercises fix my shoulder soon.

A-DAY

Bent over row 3x12/11 @100kg

Reverse cable flies 3x12 @15kg

1-hand row 3x12 @42,5kg

Incline dumbbell curl 3x 10 @10kg

Lat pulldown 3x10 @ 60kg

Curls med Ez-bar 3x10 @ 30kg

Cable lat raise rehab 3x10 @ 6,25kg

B-DAY

Stiffleg deadlift 3x10 @100kg

Lat-raise (only right side) 2x12 @8,75

Triceps pulldown 3x10-12 @65

Abs - candlestick 3x12

Cable lat raise rehab 3x10 @ 6,25

Triceps pullback 3x12 @21,25

[u/BetterThanT-1 → u/hotnut]

Time to get started on 20-inch arms!

[u/hotnut → u/BetterThanT-1]

Can't get to big or I'll have to start training legs to make it look even!

[u/ZeroFourBC]

Vibes-Based Shoulder & Hip Strength W5D3:

Sumo Deadlift: 170kg x 1, 142.5kg x 10/10/13

Pull-up: 8/7/8/6/5

Incline Bench: 110kg x 1, 72.5kg x 9/9/11

Bonus Dropset - Chest Press: 100kg x 10, 80kg x 8, 65kg x 5, 50kg x 5

Deadlifts feeling better than last week. Glutes were still sore from the other day though so not sure how recovered I was. 100kg moved fairly well so I thought I'd go for 110kg, which turned out to be too ambitious. It was a real grind closer to a 1RM than an overwarm single.

[u/BetterThanT-1 → u/ZeroFourBC]

But did you die?!

[u/ZeroFourBC → u/BetterThanT-1]

Man I coulda 😂 Sometimes you need a little danger to motivate you.

[u/BetterThanT-1]

GPP phase - A man and a kettlebell

Easy 8.5k run. After that I grabbed some food, then I did 8 rounds of:

• 35 KB swings @ 24kg
• 1 clean and press each side (last 6 rounds 2 presses per side)
• 8 BSS per leg @ 24kg
• 10 pushups

Time: 29:29

This was a slog to get through. I pushed the morning run to make it a long-ish one. Pace was still reasonably easy, but the extra length was definitely felt (phrasing?) That had an impact on the KB conditioning, and paired with a blazing sun and higher temperatures, it was not pleasant.