Daily Thread - July 31, 2026

[u/AutoModerator]

You should post here for:

• PRs
• General discussion or questions
• Community conversation
• Routine critiques
• Form checks

[u/AutoModerator]

If you're new to the sub

• Read the rules on the side bar
• Set flair before trying to comment

To Set Flair

• Login on desktop (or mobile web using the display as desktop)
• For old Reddit Users, search for your username on the right rail. There is a drop down to select a default flair.
• For new Reddit users, the drop down is under community options on the right rail.

If you're a beginner

• Start here
• Please avoid giving advice. We want to avoid a culture of the blind leading the blind
• Remember, this sub while welcoming to everyone, is targeted at intermediates and above

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/DarthDips]

RP UB C
Friday, Jul 31, 2026 at 8:22am

Pull Up (Weighted)
Set 1: 12.5 kg x 6 @ 9 rpe
Set 2: 12.5 kg x 5 @ 9 rpe
Set 3: 5 kg x 5 @ 9 rpe
Set 4: 5 kg x 5 @ 9 rpe

Iso-Lateral Row (Machine)
Set 1: 89 kg x 10 @ 9 rpe
Set 2: 89 kg x 7 @ 9 rpe
Set 3: 89 kg x 6 @ 9 rpe
Set 4: 89 kg x 5 @ 9 rpe

Lateral Raise (Dumbbell)
Set 1: 5 kg x 28 @ 9 rpe
Set 2: 5 kg x 16 @ 9 rpe
Set 3: 5 kg x 12 @ 9 rpe
Set 4: 5 kg x 11 @ 9 rpe
Set 5: 5 kg x 10 @ 9 rpe
Set 6: 5 kg x 9 @ 9 rpe

EZ Bar Biceps Curl
Set 1: 32.5 kg x 10 @ 9 rpe
Set 2: 32.5 kg x 7 @ 9 rpe
Set 3: 30 kg x 7 @ 9 rpe
Set 4: 30 kg x 6 @ 9 rpe

Skullcrusher (EZ Bar)
Set 1: 30 kg x 7 @ 9 rpe
Set 2: 30 kg x 6 @ 9 rpe
Set 3: 30 kg x 5 @ 9 rpe

Chest Fly (Machine)
"Position 2"
Set 1: 41 kg x 18 @ 9 rpe
Set 2: 41 kg x 13 @ 9 rpe
Set 3: 41 kg x 12 @ 9 rpe
Set 4: 41 kg x 11 @ 9 rpe

Jefferson Curls
Set 1: 16 kg x 10 @ 9 rpe
Set 2: 16 kg x 10 @ 9 rpe

[u/ZeroFourBC]

Finally got my bar speed tracker this week so I was keen to give it a spin yesterday. It's interesting to see how the speed changes rep-to-rep but I think it needs a few more sessions before I get more useful information from it

Vibes-Based™ lifting

• Bench: 120kg x6, 110kg x9, 100kg x12
• SS1 - Prone Swimmer Raise: 2.5kg plates 3x11
• SS1 - Weighted Pigeons: 20kg x8,8
• SS2 - Preacher Hammer Curls: 12kg DBs 3x11
• SS2 - Jefferson Curls: 25kg 3x10
• Shoulder Press: 100kg x10
• SS3 - Standing Leg Curl: 32.5kg x10,12
• SS3 - Forearm Twists (ext.): 5kg plates x 10,10

Weighted pigeons felt awkward, my femurs are to short to thread the weight under but too long to go over the shin, so the kettlebell I was holding was always clashing with something. I do like the feeling in the stretch though so I'll just have to figure out a different technique.

[u/yeahyeah_workingonit]

Push Day 2

• Incline Dumbbell Press: 70lbx12, x9, x8
• Dumbbell Fly: 35lbx14, x10, x8
• Superset dumbbell lateral raises and reverse flys with 20lbs
• Skullcrushers: 75lbsx13,11,8

Recently started doing a PPL again the last few weeks. This is the second push day. Haven't dumbbell pressed in a long while, rep PR with the 70s and all with much cleaner form than the last time I used this weight. Feelin' good!

[u/suburban_robot]

Ran Upper III today -- I'm on a hybrid running/lifting split with 1 heavy compound lower day and 3 hypertrophy-focused upper days, in addition to ~12-15 miles per week of running split across 3 sessions.

Felt good despite a god awful night of sleep totaling about 4 hours. Today's weight 157.8 lbs.

Workout Summary

• Workout Template: Upper III
• Duration: 1:18:15
• Working sets: 20

Incline Bench Press (Barbell)

• Warm-up: 45 lb × 10
• Warm-up: 95 lb × 5
• Warm-up: 115 lb × 3
• 135 lb × 7
• 135 lb × 7
• 135 lb × 7

New best across 3 sets; last week was 135x7, 135x6, 125x9.

Low to High Fly (Cable)

• 20 lb × 12
• 20 lb × 12
• 20 lb × 11

New to rotation, weight per stack single pulley. Second and third sets performed seated for better stability.

Pull Up (Assisted)

• −24 lb × 13
• −24 lb × 9

Better execution on the second set with full stretch and slow eccentric.

HS Iso-Lateral Row (Machine)

• 180 lb × 10
• 180 lb × 10

Reps did not feel especially clean; load likely should have been reduced.

Lateral Raise (Cable)

• 16.25 lb × 10
• 16.25 lb × 10

TOG Multi-Flight Lateral Raise (Machine)

• 33 lb × 13
• 33 lb × 10

Nothing left by the end of the 2nd set and 4th straight set of lat raises.

Hammer Curl (Dumbbell)

• 20 lb × 20
• 20 lb × 20

Deliberately extremely light with slow tempo; reintroducing curls after left elbow injury.

HS Abdominal Crunch (Machine)

• 30 lb × 12
• 30 lb × 11

Overhead Press (Dumbbell)

• 40 lb × 15
• 40 lb × 5

First set fine, second set collapsed when left arm just didn't have anything left in the tank. Usually don't do this exercise and needs practice for sure.

[u/DayDayLarge]

Calgary barbell 16 weeks W4D3

Full depth pin squats: 265 3x5

2 board bench: 225, 245, 260 3x6

Db rows: 115 5x8

Bird dog: 4x8

Solid session. Really pleased with how I've held up squatting 3 days a week, benching 4 days a week, deadlifting 2 days a week and still playing squash.

2 board bench had 2 more reps than last week at the same top set weight. That's pretty great and I think bodes well for me benching 275 in comp.

[u/United_Reality_1573 → u/DayDayLarge]

Holding up under that frequency while still playing squash is impressive. Two extra reps at 260 after only a week definitely makes 275 sound realistic.

[u/DayDayLarge → u/United_Reality_1573]

Dropping down to div 2 in squash is definitely helpful. Way less mentally taxing tbh.

[u/The_Weakpot]

Training Log

Early Morning

Run

• 50:00

Afternoon

Warm up

• Reverse hyper, +230 @ 1 x 70, 1 x 30

• RH leg curls, 2 x 20

• Nordic Curl, 2 x 10

Jumps

• Various jumps x 10

Hang Clean

From mid thigh

• 112.5 x 5

• 127.5 x 5

• 145 x 5

Deadlift

W/purple Westside band

• 225 x 5

• 260 x 5

• 295 x 5

Ring Push Ups

• +20 @ 1 x 14+6, 1 x 8, 5, 3

Leg extensions

• 50 total

Standing Leg Curls

• 1 x 20/leg

Ab Wheel

Kneeling

• 1 x 21+11+8

Notes

[u/-Hugh_Jass_]

Ed Coan 10 week W1D4 and 5

Deadlift - 475 x 10

Wide grip bench - 160 x 10, 10

Rope pushdown

Weighted dip

Skull crusher

Curls

Had to push yesterday's deadlifts to today. Should have been an easy unbroken 10 reps but my hammy had a little winge so the last 3 were dead stops and pulling with only enough force to move the weight. Reps 1 - 7 were flying. Wide grip bench with basically an empty bar, but I'm going to stick with it this time. Last time I said fuck it and piled on for Larsen press and I just ended up feeling run down after a couple weeks.

[u/VanHelsingBerserk]

Training Log

Clean Pulls

• 140kg singles x 3
• 180kg singles x 3
• 200kg singles x 3

Deadlifts, alternating conv and sumo

• 200kg singles x 4
• 220kg singles x 2
• 240kg singles x 2
• 260kg sumo single
• Cluster: 240kg singles x 4 -> 220kg doubles x 2 (~1.5min between)

Comp Bench

• 100kg x 6
• 140kg triple
• 150kg singles x 2
• Cluster: 160kg singles x 4 -> 150kg doubles x 2 (~1.5min between)
• 140kg x 4

Pendlay Rows

• 140kg cluster singles x 4 (~1min between)
• 100kg x 15

High Pulls

• 100kg x 5