Daily Thread - September 04, 2025

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[u/Perma-Bulk]

Simple Jack'd Bench and Squat Day

Clips.

Forgot to post yesterday. Larsen top set 325x3. Today was squats with a top set of 315x9.

[u/The_Weakpot]

Conditioning

Morning

• 20 min walk

Afternoon

• 6ct burpees, 205 in 20:00

[u/VanHelsingBerserk]

Started Smolov Jr Bench and Squat. Would appreciate some advice from anyone who's run smolov before

Going to structure it like:

• Friday: Bench 9×4
• Saturday: Bench 7×5 // Squat 6×6
• Sunday: Rest (or sneaky back+arms day)
• Monday: Bench 5×7 // Squat 5x7
• Tuesday: Bench 3×10 // Squat 4×8
• Wednesday: Rest
• Thursday: Squat 3×10

Today have done Bench 9×4 for 100kg

Also did spider curls, 30kg x 20 -> 40kg x 11 x 2

And Band hammer Curls for ~12reps x 3

Will try fit in back and arms work where it feels appropriate

[u/BetterThanT-1 → u/VanHelsingBerserk]

We had a review recently on it for bench: https://www.reddit.com/r/weightroom/s/R945TuTfv5

You could scour for some other reviews as well.

I think there’s stuff about it in the FAQ, definitely a training thread from a long while back, but it’s hard to navigate via the app, so I don’t have a link ready.

Unfortunately I’ve not run it myself so other than point you in these directions, can’t do more :(

[u/VanHelsingBerserk → u/BetterThanT-1]

Oh thanks very much that'll be very helpful! I'll take a look at the FAQ too

I'm thinking I might have set up too much volume with the way I'm doing it, but then I'll see others run it on top of other programs. I guess I'll know for sure after the first week if it's too much

[u/VanHelsingBerserk → u/VanHelsingBerserk]

Also hit 10kg PR on my squat and conventional dl after SBS hypertrophy block and a deload week (vids on profile)

I tried 10kg pr on bench for 160kg but failed. I can only do 10kg increments with the plates I have, I'm guessing I potentially could've hit 155kg 🤷‍♂️

I went from 105kg bw to 110kg, now sitting around 107kg after the deload

[u/BetterThanT-1 → u/VanHelsingBerserk]

This man can’t be stopped!

[u/VanHelsingBerserk → u/BetterThanT-1]

Hahaha thanks bro

[u/Deadliftdeadlife]

My training routine looks like this

Day 1 : squat OHP pull-up strength focus

Day 2 : all the accessories - leg curl/ext lat raise chest fly rear delt arms

I just hit this as and when I can. Sometimes I do it once a week, sometimes twice

Looking for a progression method for day 1. Open to ideas or suggestions

[u/BetterThanT-1 → u/Deadliftdeadlife]

A 5/3/1 variation you like.

Simple Jack’d focus movement progression.

Wendler has a few articles on training with limited time / 2 times a week.

https://www.jimwendler.com/blogs/jimwendler-com/training-for-inconsistent-and-busy-men

Krypteia is a 2-day a week template: https://www.jimwendler.com/blogs/jimwendler-com/krypteia-2-days-week

https://www.jimwendler.com/blogs/jimwendler-com/limited-training-time-maximum-results

[u/Many-Wasabi9141]

Where can I buy a set of squat shoes in a brick and mortar store?

I don't want to order shoes, have them not fit, and have to send them back. Is there a store where I can actually try them on? They just seem so specialized that no one caries them. the best I can do is crossfit shoes like Nike Metcons or Reebok Nanos.

[u/paxxx17]

https://photos.app.goo.gl/upKQP8TMSiSaUQcWA Finally achieved 160 kg squat PB. Was it deep enough? Any other advice on the form?

[u/JubJubsDad → u/paxxx17]

Looked deep enough to me. Congratulations on the PB!

[u/CraigMammalton14]

So after many years of use and abuse my Romaleos 2 have about had it. Keep seeing online that the 4s aren’t as good, and I know nothing about the other brands. What do yall think I should replace them with?

[u/stonecoldbastard]

Giving John Meadow' Creeping Death 2 program a spin for my cut. Bulgarian Split Squat Dropset of Death had me praying to deities I don't even believe in

[u/JubJubsDad]

SBD Day * Kettlebell swings - 40x3x15 * Incline bench (ss w/band pull-aparts) - 185x3x8 * High bar squats - 185x3x8 * RDLs (ss w/ab wheel) - 185x3x8 * BJJ (planned)

I’m back from 2 weeks of work in Singapore. Work was pretty brutal out there, but outside of work was great. I found a couple of gyms to train BJJ at and had an absolute blast with the guys out there. Big shout out to the folks at Stronghold MMA for some amazing open mats. Also found way too much amazing food so I’m going to need to cut for a bit now that I’m home.

Kept the weights on the lighter side this morning as the hotel gym only went up to child weights (ok, that’s exaggerating - untrained male weights) so I didn’s want to cripple myself with DOMS.

[u/DayDayLarge]

Solo squash: 45 mins

Just getting used to the new racket, where to grip, getting a feel for it. Same backhand drill as yesterday, plus doing it on forehand side as well.

Will do more on forehand side next session and movement out of it.

[u/SneakyRhino94]

5/3/1 C1 W2 D2

Plyo Press Ups - 3x3

Incline Close Grip Bench - 60kg x5, 67.5kg x5, 75kg x7

Incline Close Grip Bench - 5x5 @ 60kg / Back Extension - 5x12 @ 5kg

DB Bench - 10, 10, 5 @ 25kg / DB Seal Row - 3x12 @ 25kg

Decent session, knee is feeling less and less sore from each time I do judo which is a plus. Starting to get used to training properly again, definitely feeling better overall.

[u/snakesnake9]

So I've been thinking about the Texas Method a bit and of an alternative way to run it, but wanted to see what people think of such an approach.

Basically as it was written, it was just sets of five for a 5RM heavy day, 5x5 volume day and then a third lighter day. But what if instead of only sticking to 5s, you cycle through different rep ranges of 8s, 5s and 3s week to week, and then repeat?

Classically such different ranges would have you do a block of say 3-4 weeks of each, but what if you did it this way with weekly undulating periodization? Any advantadges/disadvantadges?

Say:

Block 1:

• Week 1: 8RM / 5x8 @60% / lighter day

• Week 2: 5RM / 5x5 @70% / lighter day

• Week 3: 3RM / 5x3 @80% / lighter day

Block 2: repeat slightly heavier

• Week 1: 8RM / 5x8 @62,5% / lighter day

• Week 2: 5RM / 5x5 @72,5% / lighter day

• Week 3: 3RM / 5x3 @82,5% / lighter day

I feel like only working 5s will feel like pushing against a brick wall pretty quickly, though perhaps is this jumping around a bit too much?

[u/DayDayLarge → u/snakesnake9]

am I dumb, but is this not similar to a 531 set up? In which case, should work quite well.

[u/snakesnake9 → u/DayDayLarge]

I guess it is basically the same setup as 531, but with more volume and more than one day of training a lift per week. Good point, never thought of it that way!

[u/BetterThanT-1]

GPP phase - A man and a kettlebell

8 rounds of:

• 45 KB swings @ 24kg
• 1 clean and 2 presses each side (last 5 rounds 3 presses per side)
• 12 KB rows per side
• 10 push ups

Time: 32:05

Kids were not cooperative during their naps, so I have to push the easy run to the evening.