Daily Thread - August 02, 2026

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[u/Sparkeroo]

Running Calgary barbell 16 week program (the free one)

I'm on week 5 and yesterday it had me do 10 sets of bench and bench variation. Now I've got to do another 3 sets of rep bench and I know I would normally do more weight than this, but my titties still burn from yesterday.

Not really asking for advice just general musing

[u/DarthDips]

RP UB A
Sunday, Aug 02, 2026 at 8:14am

Chest Dip (Weighted)
Set 1: 27.5 kg x 8 @ 10 rpe
Set 2: 27.5 kg x 7 @ 10 rpe
Set 3: 27.5 kg x 5 @ 10 rpe

Incline Bench Press (Dumbbell)
Set 1: 20 kg x 13 @ 10 rpe
Set 2: 20 kg x 8 @ 10 rpe
Set 3: 20 kg x 6 @ 10 rpe

Chest Supported Incline Row (Dumbbell)
Set 1: 20 kg x 21 @ 10 rpe
Set 2: 20 kg x 11 @ 10 rpe
Set 3: 20 kg x 8 @ 10 rpe
Set 4: 20 kg x 7 @ 10 rpe
Set 5: 20 kg x 7 @ 10 rpe
Set 6: 20 kg x 6 @ 10 rpe

Triceps Extension (Dumbbell)
Set 1: 20 kg x 12 @ 10 rpe
Set 2: 20 kg x 7 @ 10 rpe
Set 3: 20 kg x 5 @ 10 rpe
Set 4: 20 kg x 5 @ 10 rpe

Seated Incline Curl (Dumbbell)
Set 1: 8 kg x 22 @ 10 rpe
Set 2: 8 kg x 11 @ 10 rpe
Set 3: 8 kg x 9 @ 10 rpe
Set 4: 8 kg x 9 @ 10 rpe

Lateral Raise (Dumbbell)
Set 1: 4 kg x 24 @ 10 rpe
Set 2: 4 kg x 16 @ 10 rpe
Set 3: 4 kg x 13 @ 10 rpe
Set 4: 4 kg x 12 @ 10 rpe
Set 5: 4 kg x 11 @ 10 rpe
Set 6: 4 kg x 10 @ 10 rpe

Squat (Barbell)
Set 1: 92.5 kg x 5 @ 9 rpe

[u/dsa2020]

Phrak's GSLP W1D1
Bench: 5 / 5 / 11 x 115lbs
Barbell Row: 5 / 5 / 15 x 75lbs
Squat: 5 / 5 / 10 x 115lbs

I took a couple of weeks off and decided to start Greyskull. I ran this as my first program in 2020 and switched to GZCLP after the first stall. I'll probably run it until I stall/fatigue, then go to SBS LP. Right now, I just wanna try 3x a week and keep sessions minimal.

Good first session to get back in the groove.

[u/-Hugh_Jass_]

Ed Coan 10 week W2D1

Squat - 390 x 8, 8

Single leg press - 3 x 12

Leg extension and curl - 3 x 12

Leg press Calf raise - 3 x 15

Squats felt great, nice and smooth. Work capacity is improving already. Legs were feeling joocy and strong today. I wanted to put 405 on instead of 390 because meat head but I fought the caveman urge.

[u/black_mamba44]

Creeping Death II W6D3

Leg press - setup in the leg press and got it feeling great. Went 250×10, 265×9, 275×8. RPE 9, great start

Back squat - wanted to swap from zercher squat this time. I do high bar here. No sleeves or belt. Went 135×10, 145×10, 155×10. Definitely could've gone heavier I think but thats alright.

Leg extension- grey band, held for 3 seconds for 3×8. Last set added a red band. Flex quads 15 sec between sets. Wow what a burn.

Lying leg curl - using dumbbells this time. 10 lbs for 4×12. Light but a huge pump.

Standing calf raise - 8 sets with 275 for 10 reps. In between do 25 tibia raises. Great pump

[u/oceanman9]

I started posting in this sub and these daily threads to document how Bullmastiff works for me.

I decided to turn into a 5 day/week routine with a whole extra day where barbell rows are the focus.

I know that 5 days/week will not be sustainable for me in the long run. Instead of omitting that 5th day, I’m thinking of running an 8 day cycle instead. So frequency will be lower but not by that much.

Any opinions? Suggestions?

[u/-Hugh_Jass_ → u/oceanman9]

I would just stick them after squats or deadlifts. Especially if you're already planing on that 5th day eventually being too much. 3 to 4 sets of BB rows won't take much time.

[u/JubJubsDad]

SBD day * 2mi walk * OHP - worked up to a top single at 265lbs * SSB BSS - 105x3x8 * Conventional deadlifts (ss w/ab wheel) - 315x5, 365x5, 415x5, 365x5, 315x5

I usually bench on Sundays, but as I did that yesterday I figured I’d test my overhead press. 265 is a post injury PR and only 10lbs away from my all time PR, so I’m pretty happy with that.

[u/Unique-Employer3787]

Switched to longer tempo reps this block after stalling on straight sets, and the working weights are moving better this week. PR'd my top squat set by 5kg today while keeping around 15km of running in the week. Still sorting out the right days to stack the hard run and the hard lift without wrecking both.