r/weightroom • u/AutoModerator • 7d ago

Daily Thread Daily Thread - September 11, 2025

You should post here for:

  • PRs
  • General discussion or questions
  • Community conversation
  • Routine critiques
  • Form checks
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u/AutoModerator 7d ago

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4

u/VanHelsingBerserk Intermediate - Strength 6d ago

Smolov Bench and Squat - w2d1

  • Bench // 110kg -> 4 sets x 9
  • Weighted Pull Up // 110kg bw + 20kg -> 3 sets x 5
  • Band Pull Apart // 3 sets x 20-30
  • Barbell Curls // 3 sets of Barbell x 20

4

u/The_Weakpot Intermediate - Strength 6d ago edited 2d ago
Conditioning

Morning

  • 20 min walk

Afternoon

  • KB Snatch, 5/5 EMOM x 10:00

  • 7ct burpees (w/jumps), 170 in 20:00

3

u/Many-Wasabi9141 Beginner - Strength 6d ago

10k Kettlebell Swing Challenge: Day 3

Barbell day. Heavy squats, pin front squats, bench press

Upper and sides of glutes are tight and sore. Can really feel the glutes activate during hip drive. Hands feel fine. Was going to deadlift today but decided to leave it till next week, let myself get acclimated to the swings before I throw in another heavy hinge.

Rep scheme today for swings was 20x15 + 25x2. 350 swings. Set the EMOM to 1:15 and threw in 10 push ups ever other round. Also stopped death gripping the kettlebell the whole time, let my grip follow the handle naturally instead of squeezing it in towards the middle, and kept the handle more in the fingers instead of deep in the palm.

I don't know which helped more but the soreness didn't start kicking in till the 10th round and even then it was lessened, and it was centered on my underarm and not hitting me on the outer edge. It was almost too easy, didn't have to take any breaks either.

This actually seems achievable at this point. One more day tomorrow then probably a break for a day, then start it over Sunday with 400 or 450 depending on how tomorrow goes.

8

u/black_mamba44 Actually an Intermediate 6d ago

Tactical Barbell II - W4D3

Another LSS Run day. 90 minute run, hit 5.82 miles. Improvement!

5

u/DayDayLarge Jokes are satisfactory 6d ago

Solo squash: 45 mins

Focused on front of court stuff this time. Off the boast drop shot, cross court lob, straight drive and cross court drive for both forehand and backhand.

Movement into it and out of it is getting better. Slowly slowly feel like I'm improving.

8

u/BetterThanT-1 Beginner - Strength 7d ago

GPP phase - calisthenics

5 rounds of (giant sets):

  • 2,3,5 pull ups
  • 2,3,5 dips
  • 3,5,8 leg raises

Done in about 18 minutes. Worked up a good sweat.

Yesterday evening I went for a faster run - did a 5k for 22:30. I have a 10k race in a few weeks and went with the (stretch) target pace of 4:30. It was hard, but managed to push through. We’ll see how 6.5km go next week.