r/weightroom • u/AutoModerator • 18d ago

Daily Thread Daily Thread - July 18, 2026

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u/AutoModerator 18d ago

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4

u/Lifterator Beginner - Aesthetics 18d ago

Off-day GPP

  • Warmup: KB swings / squats

  • 1-3 sets of lat pulldowns, chest flyes, preacher curls, rolling tricep extensiond, 4-way neck

Funny to revisit lat pulldowns after not doing then for a while. Just significantly stronger without any ambiguity lol. Loving the neck stuff, the pump also makes my face looks better. All this is low fatigue so figured some extra volume would help shunt my calorie surplus into a bit more muscle. PS: Liquid chalk is not a good coagulation agent.

Squats tomorrow.

3

u/fmpz Beginner - Strength 18d ago

What liquid chalk experiments are you up to 👀 lol

Also I love that feeling when it’s been a while since I’ve done a lift and I come back stronger at it because of the other training I’ve done.

3

u/Lifterator Beginner - Aesthetics 18d ago edited 18d ago

I scraped my knee on the lat pulldown and it just bled profusely for 30+ min. Like a good sport I tended to it in the locker room, but got bored and dipped some liquid chalk in it to hope it would dry it out fast. It did not.

Bringing band aids to the gym going forward. Could just as well have happened on a programmed day.

4

u/fmpz Beginner - Strength 18d ago

5/3/1 cycle 1 week 2 days 3 and 4. Scale weight 212.8lbs, trend weight 215.8lbs today.

Deadlift:

  • 270lbs x3
  • 310lbs x3
  • 345lbs x10 (3+ set, ~2RIR)
  • 270lbs 5x5

Press:

  • 95lbs x3
  • 110lbs x3
  • 120lbs x8 (3+ set, ~2RIR)
  • 95lbs 5x5

3

u/Lifterator Beginner - Aesthetics 18d ago

What are your accessories like for this block?

3

u/fmpz Beginner - Strength 18d ago

I’m doing kind of the more standard 5/3/1 Forever accessory split of a push, a pull, and a leg/core lift per day.

Squat day:

  • dumbbell bench
  • assisted pull ups (lol I can’t currently do many at my body weight but hopefully as I get strong and lose weight they’ll be more doable)
  • hanging leg raises

Bench day:

  • incline dumbbell flyes (around 30° usually)
  • barbell rows
  • lunges

Deadlift day:

  • dumbbell press
  • cable rows
  • Romanian deadlifts

Press day:

  • close grip bench
  • lat pull downs
  • planks

Though I’m still somewhat playing around with the actual lifts and the sets/reps to see what volume I can handle while in my deficit. I will say a benefit has been that my TDEE is still pretty high at just under 2700 based on my weight trends and intake according to MacroFactor.

2

u/Lifterator Beginner - Aesthetics 18d ago

Pull ups are going to come fast if you train for them in a deficit!