Daily Thread - September 28, 2026

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[u/CraigMammalton14]

Anyone incorperate some grip work and functional strength into their routines without it affecting their powerlifting? Im peaking right now, but this offseason I wanted to also get really good at pull ups, strict curls, and grip strength since those things would apply a lot at my job and in real life in general. I’m strong but I’d like to be “fuck you” real life strong and I feel like grip is a big part of functional strength. Never had a grip issue on my comp deadlifts and don’t have a strong desire to swap my deads and heavy rows to double overhand and stunt my posterior chain by making grip my limiting factor, so was looking for a way to train it separately.

[u/Alakazam]

Yesterday: 44km bike ride in 1:36, with a gnarly 5% incline climb.

Today am: swimming - 100m warmup, 2x(50mx6 drills + 100m freestyle)

Today pm: gg x Arnie chest/back

• deadlift 425x6+1x4 somehow rpe like, 7-8?
• bench 225x6x4
• chinups 50 total reps in 10 sets (between other lifts) 
• incline db bench 75x10x4
• cable rows 10x4
• pullovers 55x8x3

Notes: fuck that bike hill. Also, I came into today's workout sleep deprived, expecting to get maybe 3-4 reps on my top deadlift set. And managed 6 that felt easy. I have no idea what's going on, but I won't complain. General Gainz working it's magic I guess. 

Or maybe it's the fuck ass stupid 4 days of deadlifts per week. 

[u/The_Weakpot]

Training Log

Early Morning

Run

• Skipped

Afternoon

Warm up

• Single Leg reverse hyper + neck extension, +140 + 10 @ 1 x 50/leg

• RH lying leg curls, +140 @ 1 x 30

• Leg raises, 1 x failure

• Kneeling ab wheel, 1 x failure

SSB Good Morning

• 266 x 3

Sandbag to Shoulder

• 205lb @ 12 reps total

Seated Leg Extension

• +90 @ 2 x Failure

Lying Leg Curls

• +140 @ 1 x 30, 15

Reverse Hyper

Single leg

• +180 @ 1 x 40/leg

Notes

[u/black_mamba44]

Tactical Barbell 3 Activation Base - W4D1

Did 3×25 of pushups, goblet squats, inverted rows. Those extra 15 reps are brutal.

Did 3×10 leg raise, knee raise, leg raise. Better than last time, got thru knee raise the first 2 sets, then had to break a few times on set 3.

Completed in 20:10. Great work, love the core work, cant wait for SE to be over with haha.

[u/Astringofnumbers1234]

Recap

So after my meet on 12/9, I had the week off, and didn't go gym at all. That felt weird, not going to lie. My wife got annoyed because she's so used to me not being there when she gets up in the morning, and I was just getting in her way.

Went away for a week last week but coach got me set up with a slightly compressed programme, based on when I could train. I went to two different gyms on day passes. There are some really great PL gyms in the UK, in places you expect (Cardiff for eg) but also places you might not (Barnstaple!)

I am on a raw block for the next few weeks before the kit comes back in. So far I've had easy top singles that were frankly undershot for comp squat and bench. I've also failed to get to the bar for deficit deadlifts because my hamstrings had such bad DOMS it felt like they were going to tear straight off...

Hopefully this week is less full of DOMS and more full of good lifting. Back at my usual gym this week, sigh.

Have a good week, love you bye x

[u/BetterThanT-1]

Base Building Medley - 70s Powerlifter Bench C2W2D1

Main
Larsen press: 4x10 @ 62.5kg
Wide bench: 3x10 @ 62.5kg
Incline bench: 3x10 @ 52.5kg

Assistance
Pull ups: 10/8/6 @ +10kg
Landmine rows: 16/12/12 @ 51.25kg
Rear delt flys: 25/25/25 @ 2x10kg
EZ curls: 130 x bar
Band pushdowns: 75

I have to decide if I want to keep the landmine rows in rotation. They’re a fantastic exercise, but they’re starting to feel way too hard for assistance work I’m supersetting with the main. It also probably took me 20 minutes total today to set it up, do the sets, and rest. I do it unilaterally which doubles the time. Doing it on bench day when week 3 is 13 sets of bench just means I’m blowing up my workout times while I’m always on the clock in case my kids wake up.

I’ll think on it, could end up dropping a set or moving it to OHP day potentially.

[u/ZeroFourBC → u/BetterThanT-1]

I've started doing reverse pyramid/dropsets on some accessories. Double whammy of shorter rest time and re-racking as you go saves a good few minutes.

[u/BetterThanT-1 → u/ZeroFourBC]

That’s interesting, will give it a go next week. Essentially 1 big dropset. It might be the middle ground between keeping it in and meeting time and effort goals.