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Message
re: Daily Strength Check-In
Posted on 11/13/23 at 6:22 pm to HVAU
Posted on 11/13/23 at 6:22 pm to HVAU
Depending on your rest period, about 45 min: 5 bench sets, 3 other chest sets and 9 sets on the complimentary muscle group.
I’m running through it differently since I’m doing several other things. Every 3 days or so, which makes it 8 days to complete each Week.
60 days to finish the 6 weeks.
I’m running through it differently since I’m doing several other things. Every 3 days or so, which makes it 8 days to complete each Week.
60 days to finish the 6 weeks.
This post was edited on 11/13/23 at 6:24 pm
1
Posted on 11/13/23 at 7:11 pm to Blutarsky
Are you doing squats and deadlift on leg days, or something else? That program looks great for chest work.
Posted on 11/14/23 at 1:18 pm to HVAU
Today:
Squat 1x5 160, 1x3 210, 3x5 245
Bench 1x5 125, 1x3 165, 4x3 195, 1x8 195, 1x3 225, 1x1 245, 1x1 265
Rope Curl 2x15 80
Rope Tricep Ext 2x15 80
Fly Machine 2x15 140
Preacher Curl 1x8 85, 1x8 90, 1x8 95, 1x8 100, 1x10 slow 75
Decline abs 5x5 increasing angle each set
Felt good today.
Squat 1x5 160, 1x3 210, 3x5 245
Bench 1x5 125, 1x3 165, 4x3 195, 1x8 195, 1x3 225, 1x1 245, 1x1 265
Rope Curl 2x15 80
Rope Tricep Ext 2x15 80
Fly Machine 2x15 140
Preacher Curl 1x8 85, 1x8 90, 1x8 95, 1x8 100, 1x10 slow 75
Decline abs 5x5 increasing angle each set
Felt good today.
Posted on 11/16/23 at 2:02 pm to HVAU
Today:
DL 1x5 205, 1x3 270, 1x5 315
OHP 1x5 85, 1x3 105, 4x3 125, 1x7 125
DB Pullover 2x15 60
Face Pulls 1x15 115, 1x20 115
HS Rows 2x15 140
Rear Delt Lateral 1x15 70, 1x15 90
Cable Lat Pullovers 1x15 65, 1x15 80, 1x15 95
Supinated Cable Rows 3x10 155
Really focused on connecting to the lats today. Felt great.
DL 1x5 205, 1x3 270, 1x5 315
OHP 1x5 85, 1x3 105, 4x3 125, 1x7 125
DB Pullover 2x15 60
Face Pulls 1x15 115, 1x20 115
HS Rows 2x15 140
Rear Delt Lateral 1x15 70, 1x15 90
Cable Lat Pullovers 1x15 65, 1x15 80, 1x15 95
Supinated Cable Rows 3x10 155
Really focused on connecting to the lats today. Felt great.
Posted on 11/17/23 at 1:01 pm to HVAU
Today:
Bench 1x5 150, 1x3 200, 1x4 235, 1x1 250, 1x1 270 !New 1RM! , 1x20 135
Squat 1x5 115, 1x3 150, 3x10 180
Preacher Curls 2x15 85, 1x8 95, 1x8 105
Overhead Tricep Extensions 2x15 75, 1x8 80
Super set with slow DB curls 3x8 20’s
Arnold Press 2x15 40’s Superset with slow DB hammer curls 2x8 30’s
Bench 1x5 150, 1x3 200, 1x4 235, 1x1 250, 1x1 270 !New 1RM! , 1x20 135
Squat 1x5 115, 1x3 150, 3x10 180
Preacher Curls 2x15 85, 1x8 95, 1x8 105
Overhead Tricep Extensions 2x15 75, 1x8 80
Super set with slow DB curls 3x8 20’s
Arnold Press 2x15 40’s Superset with slow DB hammer curls 2x8 30’s
This post was edited on 11/17/23 at 1:03 pm
Posted on 11/17/23 at 1:14 pm to HVAU
quote:
New 1RM
Posted on 11/20/23 at 4:55 pm to HVAU
Today:
Week 11 of the Rippler, and it’s basically a rest week before max week. The only programmed lifts are T1, but I cheated and did accessories with a modified rep scheme today, only skipping the secondary compound lift.
OHP 1x5 85, 1x3 110, 3x4 130, 1x8 130
Lat Pulldown 1x8 110, 1x8 130, 1x8 150
Leg Ext 1x8 110, 1x8 120, 1x8 130
DB Rows 1x8 50, 1x8 55, 1x8 60
Rope Pullovers 1x8 50, 1x8 80, 1x8 95
Week 11 of the Rippler, and it’s basically a rest week before max week. The only programmed lifts are T1, but I cheated and did accessories with a modified rep scheme today, only skipping the secondary compound lift.
OHP 1x5 85, 1x3 110, 3x4 130, 1x8 130
Lat Pulldown 1x8 110, 1x8 130, 1x8 150
Leg Ext 1x8 110, 1x8 120, 1x8 130
DB Rows 1x8 50, 1x8 55, 1x8 60
Rope Pullovers 1x8 50, 1x8 80, 1x8 95
This post was edited on 11/20/23 at 5:23 pm
Posted on 11/20/23 at 5:43 pm to HVAU
Erratic gym workouts these last few weeks.
Chest
Bench: Warmups, 245x1, 260x1, 275x1, 285x1, 295x1, 305x1
Incline DB Press: 80x8, 85x8, 90x8
Seated tricep machine press: Short warmup, 240x8, 255x8, 270x8
Assisted Dip Tri Pushdowns: 130x8, 140x8, 150x8
Single DB extensions: 90x8x 100x7, 100x7
Those DB extensions were wearing me out at the end. Triceps are blown up.
Chest
Bench: Warmups, 245x1, 260x1, 275x1, 285x1, 295x1, 305x1
Incline DB Press: 80x8, 85x8, 90x8
Seated tricep machine press: Short warmup, 240x8, 255x8, 270x8
Assisted Dip Tri Pushdowns: 130x8, 140x8, 150x8
Single DB extensions: 90x8x 100x7, 100x7
Those DB extensions were wearing me out at the end. Triceps are blown up.
This post was edited on 11/20/23 at 5:44 pm
Posted on 11/20/23 at 8:46 pm to Blutarsky
Strong bench. I’m envious.
Posted on 11/21/23 at 1:09 pm to HVAU
I’m 5 lbs up from a few weeks ago and I have only hit bench a few times since.
The program I posted will elevate your weight bench very quickly; especially if you push the percentages every chance you get. Crushing the triceps with max weight also helps you, too.
I’ll probably do the 3rd workout tomorrow in the 4-6 rep range.
The program I posted will elevate your weight bench very quickly; especially if you push the percentages every chance you get. Crushing the triceps with max weight also helps you, too.
I’ll probably do the 3rd workout tomorrow in the 4-6 rep range.
Posted on 11/21/23 at 2:44 pm to Blutarsky
Yeah. I’m starting to implement the 3x8 scheme for my accessories as the Rippler comes to an end. I’m going to be watching your posts to see how you’re implementing the program you linked, and see what accessories you’re selecting
Today:
Squat 1x5 165, 1x3 215, 3x5 255
Rope Curl 1x8 85, 1x8 95, 1x8 110
Rope Tricep 1x8 85, 1x8 95, 1x8 110
Fly Machine 1x8 140, 1x8 155, 1x8 170
Preacher Curl 1x8 75, 1x8 85, 1x8 100
Overhead Tricep Extension 1x8 75, 1x8, 85, 1x8 90
Decline abs 3x8 increasing angle each set
Arm Blaster EZ Bar Curls 3x8 75 (guy left his arm blaster for the gym, so I had to give it a ride)
Today:
Squat 1x5 165, 1x3 215, 3x5 255
Rope Curl 1x8 85, 1x8 95, 1x8 110
Rope Tricep 1x8 85, 1x8 95, 1x8 110
Fly Machine 1x8 140, 1x8 155, 1x8 170
Preacher Curl 1x8 75, 1x8 85, 1x8 100
Overhead Tricep Extension 1x8 75, 1x8, 85, 1x8 90
Decline abs 3x8 increasing angle each set
Arm Blaster EZ Bar Curls 3x8 75 (guy left his arm blaster for the gym, so I had to give it a ride)
Posted on 11/22/23 at 12:40 am to HVAU
Monday: 3x8 Incline DB pullovers
I start with an 85lb DB in set 1 and move up from there
Tuesday: 3x8 Incline DB press
Went 80-85-90 DBs on the 3 sets. I hate the gym’s 85s because someone broke a single 85 and they didn’t buy a pair. The handles are different diameters.
Friday: 3x8 Weighted Dips
Whatever I can handle here.
I’ll stick with those accessory chest lifts the entire program.
I start with an 85lb DB in set 1 and move up from there
Tuesday: 3x8 Incline DB press
Went 80-85-90 DBs on the 3 sets. I hate the gym’s 85s because someone broke a single 85 and they didn’t buy a pair. The handles are different diameters.
Friday: 3x8 Weighted Dips
Whatever I can handle here.
I’ll stick with those accessory chest lifts the entire program.
Posted on 11/22/23 at 6:44 am to Blutarsky
im still hitting my program i laid out couple pages back. strength is progressing very well....but man the dips i think are the culprit for my bicep pain...well the fat grip portion and in general all the fat grip stuff i am doing is kinda of playing havoc with it. 
Posted on 11/24/23 at 2:30 pm to lsu777
Today:
Bench 1x5 135, 1x3 185, 3x4 210, 1x6 210, 1x3 225, 1x1 250, 1x1 265, 1x20 135
Preacher Curl 1x8 85, 1x8 95, 1x8 105
Overhead Tricep Extension 1x8 80, 1x8, 90, 1x8 95
Rope Curl 1x8 80, 1x8 95, 1x8 110
Rope Tricep 1x8 80, 1x8 95, 1x8 110
Arnold Press 1x8 45, 1x8 55, 1x8 60
Standing EZ Bar Curls 3x8 75
Supinated Cable Rows 1x8 155, 1x8 170, 1x8 185
Chin-ups 6, 5, 5
Bench 1x5 135, 1x3 185, 3x4 210, 1x6 210, 1x3 225, 1x1 250, 1x1 265, 1x20 135
Preacher Curl 1x8 85, 1x8 95, 1x8 105
Overhead Tricep Extension 1x8 80, 1x8, 90, 1x8 95
Rope Curl 1x8 80, 1x8 95, 1x8 110
Rope Tricep 1x8 80, 1x8 95, 1x8 110
Arnold Press 1x8 45, 1x8 55, 1x8 60
Standing EZ Bar Curls 3x8 75
Supinated Cable Rows 1x8 155, 1x8 170, 1x8 185
Chin-ups 6, 5, 5
Posted on 11/24/23 at 2:53 pm to HVAU
I claim my half effort on a "holiday", only pullups and a 1.5 mile walk. 8 sets of 12.
Posted on 11/25/23 at 3:07 pm to calcotron
Yesterday… Third of 18 chest workouts
Bench: Warmups, 225x4, 245x4, 255x4, 260x4, 265x4
Weighted Dips: 3x8 with a 20 lb DB
DB Curls: 30x8, 35x8, 40x8
Machine Preacher Curls: 90x8, 100x8, 110x8
Cable Curls: 80x8, 90x8, 100x8
Probably hit the 4th workout on Monday
Bench: Warmups, 225x4, 245x4, 255x4, 260x4, 265x4
Weighted Dips: 3x8 with a 20 lb DB
DB Curls: 30x8, 35x8, 40x8
Machine Preacher Curls: 90x8, 100x8, 110x8
Cable Curls: 80x8, 90x8, 100x8
Probably hit the 4th workout on Monday
This post was edited on 11/25/23 at 3:17 pm
Posted on 11/27/23 at 1:32 pm to Blutarsky
Last week of the Rippler cycle, and it’s pretty much just max out and hit a few accessories.
Today:
OHP 1x5 95, 1x3 125, 1x1 145, 1x1 155, 1x1 165, 1x1 175 failed, 1x1 170 New 1rm
Lat Pulldown 1x8 115, 1x8 135, 1x8 155
Leg Ext 1x8 115, 1x8 135, 1x8 155
DB Rows 1x8 55, 1x8 60, 1x8 65
Today:
OHP 1x5 95, 1x3 125, 1x1 145, 1x1 155, 1x1 165, 1x1 175 failed, 1x1 170 New 1rm
Lat Pulldown 1x8 115, 1x8 135, 1x8 155
Leg Ext 1x8 115, 1x8 135, 1x8 155
DB Rows 1x8 55, 1x8 60, 1x8 65
Posted on 11/27/23 at 2:55 pm to Blutarsky
quote:
I hate the gym’s 85s because someone broke a single 85 and they didn’t buy a pair. The handles are different diameters.
The 70's at the gym i go to are like this. I can't use them, i'll either go up to the 75's or drop to 65's.
Posted on 11/27/23 at 10:12 pm to JOJO Hammer
I usually skip them, too
It’s just very awkward holding them.
It’s just very awkward holding them.
Posted on 11/27/23 at 10:32 pm to Blutarsky
I’ve been slacking for a couple of weeks and then took an entire week off for thanksgiving. My sheiko gold app didn’t like that and gave me 14 sets of squat yesterday. It’s been a while since I was this sore.
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