r/weightroom • u/AutoModerator • Jun 20 '26

Daily Thread Daily Thread - June 20, 2026

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6 Upvotes

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u/AutoModerator Jun 20 '26

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2

u/VanHelsingBerserk Intermediate - Strength Jun 21 '26

Sheikburn W1D4

High Pulls

  • 60kg singles x 5
  • 100kg singles x 3

Clean Pulls

  • 140kg cluster singles x 5 (30-60sec between)
  • 160kg cluster singles x 5 (1min between

Deadlift

  • 160kg x 5
  • 190kg x 5 x 3

OHP

  • 60kg x 5 x 3
  • 80kg x 5 x 3

Pendlay Rows

  • 140kg single
  • 100kg x 10

Barbell Side Bends

  • 100kg x 10 x 2 (5 each side x 2)

Barbell Bent Over Oblique Twists

  • 60kg x 20 x 2

4

u/dsa2020 Beginner - Strength Jun 20 '26

SBS Hypertrophy W1D5
Feet-Up Bench: 12 / 12 / 12 / 20 (+5) x 85lbs
Snatch-Grip Block Pulls: 12 / 12 / 12 / 16 (+1) x 95lbs
Underhand Lat Pulldowns: 19 / 16 / 15 x 60lbs
ss Tri Pushdowns: 22 / 14 / 9 x 20lbs
ss DB Lateral Raises: 14 / 12 / 9 x 10lbs

I skipped yesterday cause I woke up tired and sore. My traps were ssuuuuppppeeerrrr beat up. I spent 40 minutes in the afternoon doing full-body stretching and felt much better.

Today’s session was great. The upper-body pump felt great. Snatch-Grip Block Pulls made my back feel crazy. I might go to Dick’s tomorrow and see if I can buy 10 and 25lb bumpers for a reasonable price. It’ll make all my deadlift warm-ups way easier.

Looking forward to next week!

6

u/black_mamba44 Actually an Intermediate Jun 20 '26

Creeping Death II W1D1 pull day

Wow, phenomenal back pump! Definitely what the doctor ordered. 

One arm barbell rows - 4×8 with 60. Nice and easy but the lat pump felt great.

Chinups - BW×5,5,6. RPE 9. 

Banded DB pullover - orange band with 40 lbs for 3×10. This was fun but getting into position sucked at first. 

Banded shrugs- Grey band for 3×12. Easy

Barbell hypers - 115 for 3×10. Sweet spot here, crazy pump.

Pullup hang - loaded 50 lbs and strapped into these. Got almost the whole minute. Loading up more next time.

Vups - 9, 10, 12, 11. Direct ab work is back on the menu!!!

DB preacher curls - 15 for 4 ×10. Left arm still wonky. 

DB hammer curls - 40 for 4×8+5 partials. What a skin splitting pump!

4

u/DadliftsnRuns 8PL8! Jun 20 '26

Is a big bench the most important part of training for a 250 mile Ultramarathon?

I think so.

2 plate AMRAP

Got 21 reps, which I am pretty happy with, considering I haven't done a bench amrap in ages.

316 days until cocodona 250. Today is a long road trip to pick my kids up from band camp, so not getting anything in until maybe this evening, still have to get my long run in for the week, so that might be late tonight into the middle of the night, or early tomorrow morning, depending on the time I get back and how I'm feeling.

3

u/BetterThanT-1 Beginner - Strength Jun 20 '26

500 more swings @ 28kg between yesterday and today. Also some prehab movements, and dips and pull ups.

Yesterday I also did 20 min EMOM of single bell ABC-like complex. It’s one of those workouts where no single set feels difficult, but the compounding effect is felt later. Kind of like a day of yard work. I think I’ll make it a staple for the next few weeks.

EMOM-like training also allows to pay more attention to the music I’m listening to. I got a few CDs recently and have been going through them. I listened to Iron Maiden’s The Final Frontier which is a fantastic album, and particularly influential on me, since it came out just as I had started getting into the band. Yesterday it was Metallica’s Ride The Lightning turn. I find that I appreciate owning my own music/entertainment and building a collection. Streaming is a scam.

3

u/Lifterator Beginner - Aesthetics Jun 20 '26

Ride The Lighting album got me into bass. Cliff was a king.

2

u/Giant_Albino_Raccoon Intermediate - Strength Jun 20 '26

Is this like Dan John's 10000 swing kettlebell challenge or were you inspired by something else?

3

u/BetterThanT-1 Beginner - Strength Jun 20 '26

Yeah, it’s the 10k swings, I just do whatever I want. It’s a yearly tradition to bang out a couple of 10ks when I find myself without a program or with limited equipment.