re: Daily Strength Check-In

Taking a Rippler break to run Jeff Nippard’s bodybuilding U/L program with a friend. Day one has a lot of new exercises. I’m exhausted, but the pump feels great.

Going to run this for 10 weeks then go back to the Rippler for 10. Might just keep alternating. We’ll see.

quote:

---

Jeff Nippard’s bodybuilding U/L

---

What a coincidence, I have a bunch of Jeff’s programs I was thinking of running when I get back from vacation after the 4th. I’ll look forward to the updates. The only thing holding me back is I love the ease of an app

Are you doing phase 1 or phase 2? I haven’t looked over it closely but it looks like two separate programs instead of a continuation.

Nippard UL W1 D1

BTB lat raises 40s 10, 8, 10 + myoreps

CB lat pullarounds 110 12, 10, 12 +partials

Pause bench 155 10, 8, 8, 10 +135 30 sec static hold

CS rows 200 10, 8, 10 +partials

OH cable triceps 95 16, 110 14, dropset to 95 12

SB lat prayer 95 14, 12, 10 +partials

Pec deck 150 12, 12, 12 +integrated partials

Added this since I can only do 4 days

Preacher curls 75 12, 10, 14

quote:

---

Any way that you could get 17.5 lb weights? Going to 20 from 15 is quite the leap.

---

So I looked up the Amazon order when I bought the dumbbell handles. They are the old school threaded rods with screw on collars. There were a few different lengths to choose from, and I got the ones that are 35cm or 13.8 inches, and the handles weigh 2.3 lbs each. So a 7.5 lb plate on each side gets me to 17.3 lbs, and I did that last night. Not as easy as the 15lb fixed dummbells I've been using, but that's the whole point. I was able to finish 3 sets, but got 10, 10, and 8 reps. Last week I got I think 12, 12, and 10. I'm thinking I might stick with the slightly heavier weight on the first couple of sets and drop back to 15 lbs for the last one. Thanks for the advice.

Nippard UL W1 D2

Seated leg curl 135x10, 130x10x2

Hip addiction 110x12, 130x12x2

Squat reverse pyramid 295x4, 265x6, 235x10

Leg ext 150x12, 11, 10 with 2-3 second negatives +partials

Leg press calf raises 150x12, 170x12x2 with 2-3 second stretched pause +30 seconds static hold

quote:

---

"wave loading"

---

I've done a single at 90% then 75% for 6, 1 at 90@, 77.5% for 6, 1 at 90%, and so on all the way til 6 at 85%, if you can. Hard as hell. Not for the people that hate changing weights

Keep these coming. I’m not sure how I feel not doing high bar squats. I know front squats were an option but uh, hell no

I’ll say this about PHAT, my side delts have never been bigger. I made some mods to it. On power days I went with a 3 x 5, amrap on the last set (Greyskull). On hypertrophy days, use the same weight for the 4x10 until I get 10 reps on all sets, then go up 5-10. The last week ended up being 10,10,8,6 because the percentages got too high.

Also, playing with the power days on this progression for main lifts:
Wk 1 3x5+
Wk 2 3x5+
Wk 3 3x4+
Wk 4 3x3+

Nippard UL W2 D1

I’m down at my dad’s farm for a few days, so I had to go to a Planet Fitness. They don’t have real benches which blows. The Smith machine that you have to use there for bench is angled poorly for flat bench and I hate it.

I also had to sub some movements since they were missing machines that I’m used to.

They also only have fixed ez bars that go up to 60 lbs.

Flat bench 10x115, 8x165, 5x205, 3x3x225, +drop set and static hold

CB lat pullarounds 10x110, 120, 130 +partials

Single arm BTB lat raises 3x10x40 +partials

CG cable 10rows 10x130, 140, 150, 7x170 +partials

OH cable triceps 10x90, 12x110, 10x120 + dropset to 10x120, 7x90, 8x80

SB lat prayer 10x90, 12x100, 10x110, 7x120 +partials

Pec deck 12x150, 170, 180, 7x190 with integrated partials countered as reps

Added these for today.

Standing ez bar curls 60x15, 12, 11

OH db triceps 75x12, 11, 10

Reverse zottman curls 12x25s, 10x30s, 8x35s, 5x40s

CG lat pull-down 12x130, 9x140, 7x150 +partials

So Planet Fitness kind of sucks, but it’s alright for a workout or two when you’re traveling.