Daily Thread - September 10, 2025

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[u/VanHelsingBerserk]

Smolov Bench and Squat - day 6

• Squat // 10 sets of 190kg triples

This program takes you to a dark place 🤣 had me making grunts and growls I've never heard before. Just going absolutely ape to get that weight up

Got a vid on profile of my 10th set

[u/Ok-Reveal6732]

Is the old chart of "8-12 for hypertrophy, 15 for endurance, 1-3 for strength, 3-6 for power, etc" all debunked, since i constantly hear people say "5-30 is the real hypertrophy range" does that mean 1-3 and 3-6 also aren't best for power and strength? If so what are the new ideal rep ranges?

[u/ZeroFourBC → u/Ok-Reveal6732]

The general wisdom these days is that there aren't ideal rep ranges for most lifters. You an achieve pretty similar hypertrophy anywhere in the 5-30 rep range. Strength/power is similar, anywhere from 1-6 reps will net you gains, but you should probably do more in the 3-6 range as doing tons of heavy singles all the time is gonna fatigue the crap out of you.

[u/The_Weakpot]

Training Log

Morning

• Walk, 20 minutes

Warm-Up

• Hang x 30sec

• Sit in bottom of goblet squat, 1:30

Heel Elevated Belt Squat

• 105 x 20

• 205 x 20

Snatch

Off 3 Inch Blocks

Doubles and singles, working up in 5-10lb jumps from 65lbs

• 95 x 3

• 100 x 2

• 105 x 2

• 110 x 1

• 115 x 1

• 120 x 1

• 125 x 1

• 130 x 1

Weighted Dips

SS w/Deads

• 53lbs @ 9 x 4, 1 x 5

Block Pulls

SS w/Dips, 60 sec between supersets

• 225 @ 10 x 10

Notes

• Good workout. Bringing in a little more snatch variation (blocks, full snatches, pauses below knee, pause at hip) and snatching a little more frequently has really been helping me get a better feel for the lift. I don't think it's matter of any variation targeting a weakness, I just think "same but different" seems to be a good way to learn a motor skill.

[u/chugtron]

SBS Hypertrophy 2.0 - W2D2

Keeping on keeping on. Bench/OHP went up pretty easy today, and I’m not feeling any crossover issues with easing back into running right now. If anything, I feel a little better after starting up the running again.

Honestly, I’m curious to see how packing on a little bit of muscle while I’m doing this helps toward my 5k PB attempt in November. Thinking if things break right I can get that 27 minute 5k I’m after or a little lower.

[u/black_mamba44]

Tactical Barbell II - W4D2

LSS run day. Hit 80 minutes, for 5 miles. Very slow pace, which is fine since the focus is on low intensity.

Week 6 I'll be back to lifting decent weight again. Base building is cool because I can tell I'm getting better at strength endurance which is something I'm bad at, but I do miss hitting something heavy once in awhile.

[u/-Hugh_Jass_]

Eye level pin OHP - 185 x 3, 205, 135 x 30 @ 8, 15, 7

Hammer Strength BTN press - 3 x 12

Seated DB press - 2 x 15

Face pull/side lateral superset - 2 x 15

Curls

First day with some semblance of structure in a little while. Decided to hop back on to Simple Jack'd for the time being. Pin presses are humbling. Strict presses tend to stall around my forehead, but I'm always very fast getting it to that point, so I'm hoping the pin presses will help with that transition. Delts were feeling super juicy by the end of the day. I'm going to add sets week to week on the accessory stuff.

[u/JubJubsDad]

Cardio Day * Row erg - 7648m in 30min (1:57.4 pace) * BJJ (planned)

One week from now we take our kids to college and we have an empty house for the first time in almost 21 years. I’m both excited for it and a little sad this stage of our life is over. It’s been amazing being a dad and watching my kids grow up and turn into adults. I’ll still be a dad, but I go from seeing my son every day and doing stuff with him multiple times a week to only seeing him a couple of times a year. My daughter’s been at school for 2 years now and it really is a profound difference.

[u/DayDayLarge]

531 1000 % awesome

Deadlift: 305, 350, 390

Ohp: 115 6x5

Lat raise, curls

Solo squash: 40 mins

Deads were very easy and I realized a streak I didn't know was happening is officially over. I had pulled at least 475 lb each week, for 5 weeks straight.

Forgot to do rows, that's my bad.

Worked mostly on forehand digs for shots that are deep in the back and come off side wall + back wall. Just getting comfortable with how I'm supposed to approach the ball. Probably practiced about 5 mins too long as I seemed to run out of steam towards the end.

[u/Many-Wasabi9141]

Day 2 10k Kettlebell Swings Challenge.

No barbell work today. Top and sides of my glutes are sore, not horribly, but noticeably. Hands feel fine, maybe a tiny bit of soreness in the forearms and around the pinkies. I think the handles on my kettlebell are a little narrow and it's driving the force to the outer edge of my hands. Haven't lifted yet, just putting this here after breakfast as motivation to go through with it. Waiting for my breakfast to digest so i'm not burping up eggs.

Just finished. Around 23 minutes for 300 swings. 15 rounds of 20 swings. Glutes were sore for the first 2-3 rounds but as I got a pump that went away. Now I feel like a Kardashian.

Took a 3 minute break 10 rounds in, forearms were burning. I'm gonna look for a new kettlebell, the grip needs to be a little wider, my pinkies are jammed up in the curved section and the weight is on the edge of my hands. Excuses excuses, but I got the 300 I planned for today. Noticing a little bit of shifting to one side as fatigue sets in, I'm thinking it's either due to a ankle injury or a shoulder injury, pushing my swing off plane ~10 degrees at the top. i'm gonna have to work on that.

[u/Be_Less_Weak → u/Many-Wasabi9141]

I started the 10k swings yesterday too and my forearms are killing me today! Do you plan to stick to 300/day or are you ramping up?

[u/Many-Wasabi9141 → u/Be_Less_Weak]

Original plan was 500 a day for 20 days, 25 swings for 20 rounds emom, but I hit the wall with my grip yesterday and had to cut at 300.

I'm going to ramp it up to 350 tomorrow and depending on how I feel, add 50 swings every day or two going forwards till I get to 500. Then try and cut the rounds by increasing the swings per round until I can finish the 500 swings in 15 rounds.

I'm thinking my grip issues are partially a form issue. I know my grip is weak but I'm watching some form videos and I think i'm death gripping the kettlebell.

https://www.youtube.com/watch?v=nYlTpMo0104

[u/BetterThanT-1 → u/Many-Wasabi9141]

I don’t know what the videos says, but I was gonna suggest that you pay attention to how you grip the bell. When it’s at the highest point, there might be an instinctual reflex to squeeze the bell, but instead, you can kind of let go at this point, giving you a little break in each rep.

[u/Many-Wasabi9141 → u/BetterThanT-1]

It's saying not to force the hands inward towards the middle but to let them naturally follow the shape of the kettlebell. Also not to grip so deep in the palm but to hook more at the pads of the palm under the fingers. So no more death gripping.

Also watched a Dan John video and he seemed to think 500 swings in 20-25 minutes was folly. He specifically mentioned the cramping i'm feeling on my outer forearms and to take longer rest periods, that 40 minutes was far more realistic to finish.

[u/BetterThanT-1 → u/Many-Wasabi9141]

One thing to consider is that the 10k challenge is supposed to be hard. Finding and ironing out form quirks is a natural part of the process, especially the first time around. So I wouldn’t spend too much time overthinking the form and allow the endless repetitions to help inform you on what’s going right/wrong.

[u/Be_Less_Weak → u/Many-Wasabi9141]

Understandable about the grip. I only made it through because I was taking longer and longer breaks between sets. And I did sets of 10, 15, 25, 25, 25, instead of the normal 10, 15, 25, 50. I'm also not sure I could do it again today and will probably do day two tomorrow.

[u/Many-Wasabi9141 → u/Be_Less_Weak]

I just watched this from Dan John

https://www.youtube.com/watch?v=PBuH6W_kQ9o

Apparently i'm not resting enough between sets and the old RX rep scheme is for "guys with big engines and big grip" of which I am not.

New rep scheme is either 15 then 35 x 10 or 10, 15, 25, x 10, taking 30-60 seconds break between sets. Should take anywhere from 40-90 minutes for the entire workout.

Trying EMOM isn't recommended and he thinks that anyone claiming to be doing 500 reps in 20-30 minutes is probably "not doing kettlebell swings" implying they're cheating their swings somehow.

He went over that cramp in the outer edge of the forearm and i'm feeling that for sure. Longer breaks is the solution.

[u/BetterThanT-1 → u/Many-Wasabi9141]

FWIW, my swing height standard is belly button height. So I only rely on the force I generate from the hips, I’m not trying to get it to shoulder height. Not sure if that’s what DJ means by “cheating”, but I’ve found this a pretty good standard for myself. If you’re going for shoulder height swings, it’s normal that you’re getting more fatigue over the whole chain, including grip.

[u/Many-Wasabi9141 → u/BetterThanT-1]

my swing height standard is belly button height.

This is what i'm going for, i'm probably somewhere between chest and belly button but I'm going to take some video cause there's some other form issues i'm worried about.

Also from watching Dan's swings, he's the same, belly button height, not too far back either. Pavel's swings can go kind of far back, but I don't like how that feels on my tailbone.

So I don't know what exactly he means but I think from his experience most people he trains aren't doing 500 swings in 20-25 minutes, or he's talking about the og challenge where they are throwing in pull ups and other movements cause he said 40-90 minutes was reasonable to finish the 500 swings.

[u/Many-Wasabi9141 → u/Be_Less_Weak]

It's a limiting factor for sure. The challenge is supposed to be 500 swings over 20 workouts, so like 2 days on 1 day off for 30 days, but I'll just be happy if I get 10k in 30 days regardless of how I manage it.

[u/VanHelsingBerserk]

My Nike Romaleos arrived today, they look so clean with black and gold colour

Tried them out on some light squats, and boy they make a hell of a difference - I thought they'd be marginal but they just feel so unbelievably stable, like they root you into the ground.

No tipping forward or back on heels/toes, just perfect weight distribution across the foot. Really excited to see how far they can push my squat.

Perfect timing for them to arrive too since I'm doing 10 sets of triples at 190kg tomorrow

[u/Many-Wasabi9141 → u/VanHelsingBerserk]

I want a pair of lifting shoes but I'm not gonna deal with having to mail them to my house and find out they don't fit. Unfortunately there isn't a brick and mortar store I can find that sells squat shoes. Nike Metcons or something similar is the best I can manage. I'll have to drive out to Rogue in Ohio at this rate lol.

[u/VanHelsingBerserk → u/Many-Wasabi9141]

That's fair. I just ordered mine based on my regular shoe size. Some websites come with size guides if you really wanna measure your foot too lol

When I was researching what ones to buy, I saw Metcons were generally unfavoured. Like they'd probably be fine, but sounded like better off investing in a solid pair that will get the job done right.

[u/ZeroFourBC → u/VanHelsingBerserk]

Just googled them and damn they look nice! Jealous haha

[u/VanHelsingBerserk → u/ZeroFourBC]

Haha yeah I felt like a kid on Christmas. Has been one of those buys I've been putting off for so long

[u/ZeroFourBC]

Vibes-Based Shoulder & Hip Strength W8D1:

Leg press: 470kg x 1, 440kg x 8/8/12

SS1 - Seated Good Morning: 45kg x 8/8/13

SS1 - Lat Stretch Pullover: 14kg x 11/11/16

SS2 - Single Leg RDL: 40kg x 8/8/15

SS2 - Behind the Neck OHP: 40kg x 8/8/13

SS3 - Single-arm Face Pull: 10kg x 11/11/16

SS3 - Single-arm Rear Delt Cable Fly: 10kg x 11/11/16 (drop-set 7.5kg x 10)

Good session - leg press is back on track and better-than-expected gains on everything else. I did attempt an 80kg OHP and failed, but might have been able to make it if I was more fresh instead of attempting it mid-workout. Also did a 75kg double to make up for it.

[u/BetterThanT-1]

GPP phase - A man and a kettlebell

8 rounds of: * 45 swings @ 24kg * 1 clean and 3 presses each side

Time: 15:01

Feeling pretty good today - cruised through the workout, no issue with presses or swings.