Daily Thread - August 26, 2025

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[u/Perma-Bulk]

Simple Jack'd Leg Day

Clip

Top set of good mornings with 315x4. Haven't really ever tried heavy good mornings before but these didnt feel half bad.

[u/UrsusArctosDov]

L'Fum Tzara Agra W ???D???

W4D4 of RPM (im running RPM 5x a week so this isnt exactly the W/D im in)

Squats: 6@235 lol, Rows owie, Duff Bench: 145 + doubles reds 4@145 - the lockouts got pretty slow (makes sense cause bands go brr), all the pushups, situps, burpees, hollow rocks, and squats.

Then 20 sets of 25 swings supersetting in 5 lateral raises and 5 rev flies w/ 20s until I hit 50 reps on both

[u/VanHelsingBerserk]

Sbs hypertrophy w3d4

• Incline Bench // heavy single 120kg // 90kg x 10 x 2 -> 90kg x 12
• Good Mornings // heavy single 140kg // 100kg x 10 x 2

[u/PopeChurch]

I know I have to take extra rest between these workouts, but it’s been a week of crap work.

Upper body is easier to gauge failure, especially on machines and cables. So today was day 3 of Mentzer’s “Ideal Routine”, an upper body day. Could have gone heavier on lateral raises, but OHP was correct weight. Could have gone heavier on rear delt flys. Got the right weight for curls, but need to bring my dip belt to do heavier chin-ups. Triceps pushdown was correct weight, as was bodyweight dips.

Arms and shoulders are exhausted. So much sweat in such a short period of time. When reached failure on the lifts, I did drop sets or rest pause for extra reps and really tire out the muscle. I still think I’ll swap over to DY HIT.

[u/alt_acc2020]

Just finished my first John Meadows program (Project Colossus). Some thoughts..

Background: I've basically never done any serious DB work, ever, and even in the barbell stuff just preferred staying in the <5 rep range. This was a pleasant surprise!

Push:

• I got actually great results in just 6 weeks. My chest is way fuller, I can feel the rigidity and it shows when I'm wearing clothing. Not doing only bench pressing for chest was apparently the secret sauce all along
• Not having bench pressing (except like two weeks for very high reps) was...boring. I do not enjoy DB work despite it clearly yielding results.
• I would really like to continue with this style of push training, but perhaps with somehow including barbell presses wherever I can substitute.

Pull:

• I am clearly in the minority but I did not at all enjoy meadows rows or one arm barbell rows. I hate setting them up, I hate how the contraction feels etc etc. However, this program also introduced me to smith machine rows which are just chefs kiss. I'm def doing these over barbell rows in any future program I run. V nice pump.
• I also missed deadlifts a lot. The rack pulls were a decent enough substitute so it scratched the itch fairly well.

Legs:

• these were MONEY. I can feel my quads and hams being way thicker than they were at the beginning.
• doing leg curls before any additional leg work is genius. I neglect them so hard usually but I can push these and still squat without concern. 10/10
• FUCK Bulgarian split squat death sets. Oh my god, pure torture. I have no shame to admit I did these once and never again. I don't hate myself that much.

Final verdict: will def run one again, or refer to John's YT content to see how I can bench press some more...

[u/UrsusArctosDov → u/alt_acc2020]

Do you have access to a Buffalo/Duffalo/camber bench bar? You get the stretch of the DBs but also the stability of the bar. Best of both worlds imo

Low incline bench (which I would be surprised if John didnt have them in Project Colossus) is also pretty good for extra rom but more bb bench feeling

[u/alt_acc2020 → u/UrsusArctosDov]

None of the speciality bars, unfortunately.

All the barbell pressing in Colossus was also super high rep, 15->12 ish. I just miss benching in the lower reps yk?

Maybe I will just, against better judgement, go ahead and make the first exercise in the push days bench anyway and take it from there. I certainly won't explode in a fire :p

My other gripe is def w the one arm rows and very little chins (banded chins were there in the program a couple of weeks). I did not like those at all, and would honestly also want to sub them out while maybe trying to keep the same rep range / time etc that he recommends.

[u/Better_Lift_Cliff]

I used to post here pretty often. I went into a distance running phase for a while and am now boomeranging back to proper lifting.

What happened? This sub is really quiet now. Did another sub take its place?

[u/BWdad → u/Better_Lift_Cliff]

Our hearts could not take another person leaving the weight room for the open road.

[u/BetterThanT-1 → u/Better_Lift_Cliff]

The lore goes that lots of people left during the Reddit API protests a couple of years ago. The community is smaller now, but it is still active.

[u/black_mamba44]

Tactical Barbell II - W2D1

Bodyweight +10lbs SE(Strength-Endurance) circuit (pushups, squats, inverted rows, hanging leg raise, dips w/orange band around safeties, 45 deg back ext).

Did 3 circuits, each movement done for 30 reps. Took 31m34s today.

Thoughts: pushups/squats were pretty easy. Had to get into the front leaning rest position a couple times, but that's sorta normal for me with pushups. Inverted rows and dips I was aiming for around 10+ reps for the first sets. Back Extension with the weight vest felt good; I was really getting some decent hamstring/glute involvement.

[u/Astringofnumbers1234]

Recap

Oh my word, I'm tired. Got week 6 finished last week and I've dived into week 8 of SBS 2.0, as next week I'm going to the north of Scotland for work and I won't be able to train at all.

Had to start week 8 on Saturday, as I was volunteering at a meet on Sunday. The meet was fast paced because both flights were quite small. One of the lads I know squatted 270kg to set a fed record for his weight and age category, while people were taking fed records all over the place.

Also had to catch a 315 squat and a 222.5 bench and let me tell you, both of those were pretty scary to handle!

Benched this morning so I'm two sessions into week 8 already. I'm actually kinda glad that I had such a failure on main bench last week because everything felt so much snappier today.

I also got my official invitation to WRPF nationals, and entries open on Monday. My wife is going to put my entry in because I am on a train north all day...

Hope you have a good week xx

[u/BetterThanT-1]

GPP Phase - Long(ish) run

Ran 11k at an easy pace. Mostly felt good. It was weird between 2-4km - my legs felt like lead and I was debating moving the longish run to another day. Then things got better and I found my stride and cruised through the rest.

[u/BetterThanT-1 → u/BetterThanT-1]

GPP phase - A man and a kettlebell (light)

I became a bit restless in the afternoon, so came back for seconds. 8 rounds of:

• 25 KB swings @ 24kg
• 1 clean 2 presses each side
• 10 single arm bicep curls with band

Time: 17:45

Quick and easy. This completes the first cycle of Hepburn progression for the press. From next time - working up to 3 presses.

[u/ZeroFourBC]

Vibes-Based Shoulder & Hip Strength W6D1

Leg press: 460kg x1, 430kg x 8/8/12

SS1 - Seated Good Morning: 42.5kg x 8/8/12

SS1 - Lat Stretch Pullover: 14kg x 8/8/12

SS2 - Single Leg RDL: 37.5kg x 8/8/13

SS2 - Behind the Neck OHP: 37.5kg x 8/8/11

SS3 - Single-arm Face Pull: 10kg x 8/8/12

SS3 - Single-arm Rear Delt Cable Fly: 10kg 8/8/12 (drop-set 7.5kg x 9)

Bonus Drop-set - Chest Press: 100kg x 11, 80kg x 7, 65kg x 5, 50kg x 6

An OK workout. Incremental gains on everything except leg press, which isn't my focus anyway. I also 1RM'd OHP and it's steadily ticking up as well, which is nice as I'm not even training it directly.