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Started By
Message
re: Daily Strength Check-In
Posted on 7/2/24 at 1:32 pm to ronricks
Posted on 7/2/24 at 1:32 pm to ronricks
Nippard UL W2 D2
One more day of Planet Fitness.
Seated leg curl 170x10, 180x10, 12
Hip adduction 150x10, 160x12,10
Smith Squat reverse pyramid 255x4, 225x6, 205x8 (looking forward to going back to my gym so I don’t have to awkwardly use the smith machine)
Leg ext 190x10, 10, 10 with 2-3 second negatives +integrated partials on last set
Leg press calf raises 170x10, 200x10, 220x10 with 2-3 second stretched pause +30 seconds static hold
***added
Goblet squat 75x3x10
Decline abs 3x10
One more day of Planet Fitness.
Seated leg curl 170x10, 180x10, 12
Hip adduction 150x10, 160x12,10
Smith Squat reverse pyramid 255x4, 225x6, 205x8 (looking forward to going back to my gym so I don’t have to awkwardly use the smith machine)
Leg ext 190x10, 10, 10 with 2-3 second negatives +integrated partials on last set
Leg press calf raises 170x10, 200x10, 220x10 with 2-3 second stretched pause +30 seconds static hold
***added
Goblet squat 75x3x10
Decline abs 3x10
1
Posted on 7/4/24 at 1:49 pm to HVAU
Nippard UL W2 D3
***Bench not in program*** 225x5, 245x1, 255x1
Overhand cable rows 170x3x12
Paused OHP 115x10, 9, 6 with drop set 95x3
Assisted paused pull-ups 10, 10, 12 2-3 second negatives
Assisted paused dips 12, 12, 12 2-3 second negatives
Inverse Zottman curls 30x14, 11
Super ROM db laterals 10sx20, 14, 12 +partials
Rear delt 45 cable raises 50x3x12
***arm blaster curls not in program *** 75x12, 11, 10
***overhead tris not in program *** 10x75, 85, 8x95
***Rev grip cable curl not in program *** 85x14, 12 +drop set
I’m completely wasted.
***Bench not in program*** 225x5, 245x1, 255x1
Overhand cable rows 170x3x12
Paused OHP 115x10, 9, 6 with drop set 95x3
Assisted paused pull-ups 10, 10, 12 2-3 second negatives
Assisted paused dips 12, 12, 12 2-3 second negatives
Inverse Zottman curls 30x14, 11
Super ROM db laterals 10sx20, 14, 12 +partials
Rear delt 45 cable raises 50x3x12
***arm blaster curls not in program *** 75x12, 11, 10
***overhead tris not in program *** 10x75, 85, 8x95
***Rev grip cable curl not in program *** 85x14, 12 +drop set
I’m completely wasted.
This post was edited on 7/4/24 at 1:50 pm
Posted on 7/6/24 at 2:35 pm to HVAU
Nippard W2 D4
Prone leg curl 115x6, 105x7, 7 +partials
Paused leg press 350x8, 9, 8 2-3 second negatives
Paused BB RDL 205x8, 8
Superset
Hip adduction 130x10, 10, 12 +partials
Sissy Squat 3x10
Paused seated calf raise 170x15, 180x13, 185x14 +30 second static hold
Prone leg curl 115x6, 105x7, 7 +partials
Paused leg press 350x8, 9, 8 2-3 second negatives
Paused BB RDL 205x8, 8
Superset
Hip adduction 130x10, 10, 12 +partials
Sissy Squat 3x10
Paused seated calf raise 170x15, 180x13, 185x14 +30 second static hold
Posted on 7/8/24 at 8:32 am to HVAU
Nippard W1 D1
When I started I almost bailed because it seemed too easy. This is not a type of program I've ever done and looks like a bunch of fluff BS. But I look like shite, so what the hell do I know.
I don't think I've ever done DB lat raises first. I was way off on weight on the first 2 sets but got it right on the last set with the myoreps
Cross body lat pull around I liked, but it's a new exercise to me, so I'm not sure I'm getting it exactly right, but I felt it after the partials.
Pause Bench. This was tough for some reason. I've paused before but this was burning differently. Probably because I've always done bench first. I went with 65% and it seemed to work. Did 3 sets then dropped to 185lbs for 10 and then a 30 sec pause. I hope that was right. I bailed at 20 secs because it was burning like hell and I didn't want to not be able to get it up. Let my pride affect me because I got it up easily. I'll do better next week.
Machine row was fine, I like the partials on it as well
Cable rope extension. Pretty standard for me, I'm good with these and have experience with drop sets.
Lat prayer was a weird one to get right, but at set 2 I had it down and was feeling it.
It was about this time I felt like I might puke. I'm not used to RPE 9 for all work sets and RPE 10 with partials, myoreps, drop sets on the last set.
Pec deck with integrated partials was last. I really like this method and burned my chest up.
All in all, I liked it. Lot's of new to me stuff. I'm dreading tomorrow's lower day.
HVAU, how do you track this stuff in the gym? I used my notes on my phone but that's going to get old fast. I tried printing off the spreadsheet but it's so damn big, it won't print without being tiny or hiding a bunch of stuff. I'm thinking old fashioned notebook and pen
When I started I almost bailed because it seemed too easy. This is not a type of program I've ever done and looks like a bunch of fluff BS. But I look like shite, so what the hell do I know.
I don't think I've ever done DB lat raises first. I was way off on weight on the first 2 sets but got it right on the last set with the myoreps
Cross body lat pull around I liked, but it's a new exercise to me, so I'm not sure I'm getting it exactly right, but I felt it after the partials.
Pause Bench. This was tough for some reason. I've paused before but this was burning differently. Probably because I've always done bench first. I went with 65% and it seemed to work. Did 3 sets then dropped to 185lbs for 10 and then a 30 sec pause. I hope that was right. I bailed at 20 secs because it was burning like hell and I didn't want to not be able to get it up. Let my pride affect me because I got it up easily. I'll do better next week.
Machine row was fine, I like the partials on it as well
Cable rope extension. Pretty standard for me, I'm good with these and have experience with drop sets.
Lat prayer was a weird one to get right, but at set 2 I had it down and was feeling it.
It was about this time I felt like I might puke. I'm not used to RPE 9 for all work sets and RPE 10 with partials, myoreps, drop sets on the last set.
Pec deck with integrated partials was last. I really like this method and burned my chest up.
All in all, I liked it. Lot's of new to me stuff. I'm dreading tomorrow's lower day.
HVAU, how do you track this stuff in the gym? I used my notes on my phone but that's going to get old fast. I tried printing off the spreadsheet but it's so damn big, it won't print without being tiny or hiding a bunch of stuff. I'm thinking old fashioned notebook and pen
This post was edited on 7/8/24 at 8:35 am
Posted on 7/8/24 at 9:22 am to bamaguy17
Just getting back to working out after injuring my lower back two weeks ago
Box jumps 4sets of 3
Conventional deadlifts 3inch block 205x5, 225x5, 185x6, 185x6, 185x12
1 arm landmine row 3x10
Nordics 3x10
Db arm curls 3x10 (20’s, 25’s, 30’s)
Neck rotation with band 3x10
V ups 2sets 30 seconds
Side plank with hip flexion 2 sets 30 seconds
Paloff press with lateral strides 2 sets 30 seconds
Box jumps 4sets of 3
Conventional deadlifts 3inch block 205x5, 225x5, 185x6, 185x6, 185x12
1 arm landmine row 3x10
Nordics 3x10
Db arm curls 3x10 (20’s, 25’s, 30’s)
Neck rotation with band 3x10
V ups 2sets 30 seconds
Side plank with hip flexion 2 sets 30 seconds
Paloff press with lateral strides 2 sets 30 seconds
Posted on 7/8/24 at 4:34 pm to lsucoonass
I've been stopping and starting with lifting due to injury in my elbow but I think I've fixed it. I made a conscience effort to raise my elbows while squatting and the pain went away and I'm back to lifting.
I tied a PR for OHP (set of 5) today at 155. Gonna try to break it next time.
I tied a PR for OHP (set of 5) today at 155. Gonna try to break it next time.
Posted on 7/8/24 at 6:55 pm to bamaguy17
Glad you’re trying it out. I think the real trick is to find the weight that puts you at the right RPE for the assigned rep range for every lift. I’m still finding my sweet spots and if it feels too light I just up the weight. I’ll also add dates if I feel like I need it.
I’ve decided to do a power lifting progression on flat bench instead of the assigned bench lift in U1. I just want to keep upping my max there.
I made a spread sheet that has all the necessary info. I use my phone to check the notes on the program if I can’t remember them. I’d post an email here so I could send it to you, but with my rep on another board on TD that might be dangerous.
I’m enjoying the program. I’ll finish the 10 week, 2 phase cycle then run a 10 week cycle of the Rippler on a cut to see what progress I’ve really made.
I’ve decided to do a power lifting progression on flat bench instead of the assigned bench lift in U1. I just want to keep upping my max there.
I made a spread sheet that has all the necessary info. I use my phone to check the notes on the program if I can’t remember them. I’d post an email here so I could send it to you, but with my rep on another board on TD that might be dangerous.
I’m enjoying the program. I’ll finish the 10 week, 2 phase cycle then run a 10 week cycle of the Rippler on a cut to see what progress I’ve really made.
This post was edited on 7/8/24 at 7:08 pm
Posted on 7/8/24 at 7:04 pm to G The Tiger Fan
Nippard U/L W3 D1
Bench 225x6, 245x3, 270x1, static hold at 135
BTB lateral raises (two tower machine is broken so I had to do single arm) 40x10, 8, 10 +partials
Lat pull around 130x10, 10, 12 +partials
SROM Machine rows 200x8, 8, 10 +partials
OH Triceps 95x12, 110x12, 125x12 +drop set 110x7, 95x6
Lat prayer 110x12, 12, 11 + partials
Pec Deck 150x15, 14, 14 with integrated partials
***not in program***
Arm Blaster Curls 75x12, 12, 95x7
Rope Curls 90x10, 10, 12 +partials
Bench 225x6, 245x3, 270x1, static hold at 135
BTB lateral raises (two tower machine is broken so I had to do single arm) 40x10, 8, 10 +partials
Lat pull around 130x10, 10, 12 +partials
SROM Machine rows 200x8, 8, 10 +partials
OH Triceps 95x12, 110x12, 125x12 +drop set 110x7, 95x6
Lat prayer 110x12, 12, 11 + partials
Pec Deck 150x15, 14, 14 with integrated partials
***not in program***
Arm Blaster Curls 75x12, 12, 95x7
Rope Curls 90x10, 10, 12 +partials
Posted on 7/9/24 at 7:13 am to Loup
Took the training wheels off of my squats for the first time in a while. Had been dealing with some lingering lower back pain that was aggravated by hip thrust at the top of squats/deadlifts. My final set was 315x8. A little shaky but didn't feel too bad otherwise. I'm considering not doing more than 3-5 reps per set. Seems like my body holds up better to low rep, heavy sets than it does with lighter high rep sets.
164 lb BW.
164 lb BW.
Posted on 7/9/24 at 8:21 am to Loup
Nippard UL W1 D2
Seated leg curl - I liked these as a starter. I didn't feel any more stretch by leaning forward. I'll probably switch to lying leg curls because I feel that more.
Hip adduction - completely new to me exercise. Took me a min to even figure out how to swap it to adduction from abduction. Started way to light and I'm also ridiculously inflexible. Got the weight right and I'll do better with these next time
Hack Squat - I went really heavy on these but i just feel it more in my knees than quads (I had my feet lower on the platform to target quads. I'm going to swap these for high bar squats. Hack squats to me are just weird going heavy.
Leg ext- These lit me up. I've always done these but a 2 sec negative and then partials had me walking weird
Leg press calf raises - I liked these but I'm swapping for seated next time. 30sec hold burns
Seated leg curl - I liked these as a starter. I didn't feel any more stretch by leaning forward. I'll probably switch to lying leg curls because I feel that more.
Hip adduction - completely new to me exercise. Took me a min to even figure out how to swap it to adduction from abduction. Started way to light and I'm also ridiculously inflexible. Got the weight right and I'll do better with these next time
Hack Squat - I went really heavy on these but i just feel it more in my knees than quads (I had my feet lower on the platform to target quads. I'm going to swap these for high bar squats. Hack squats to me are just weird going heavy.
Leg ext- These lit me up. I've always done these but a 2 sec negative and then partials had me walking weird
Leg press calf raises - I liked these but I'm swapping for seated next time. 30sec hold burns
Posted on 7/9/24 at 5:35 pm to bamaguy17
Nippard UL W3 D2
Seated Leg Curl 150x10, 10, 130x12 + partials
setup up was all wrong today. Kept sliding towards the front of the seat. Tweaked my knee too. Woohoo.
Squat 295x4, 250x6, 225x10
Leg Extension 170x11, 10, 10 +partials
Hip adduction 150x10, 12, 12
Leg press calf raise 180x13, 13, 14 + static hold
No extras today.
Seated Leg Curl 150x10, 10, 130x12 + partials
setup up was all wrong today. Kept sliding towards the front of the seat. Tweaked my knee too. Woohoo.
Squat 295x4, 250x6, 225x10
Leg Extension 170x11, 10, 10 +partials
Hip adduction 150x10, 12, 12
Leg press calf raise 180x13, 13, 14 + static hold
No extras today.
Posted on 7/10/24 at 8:26 am to HVAU
Nippard UL W1 D3
Super ROM Overhand cable row - these are great
DB OHP - Drop set on the last one killed me.
Lat Pulldown 2-3 second negatives- I'm enjoying the focus of the negatives. It's definitely something I wasn't doing before. I always controlled the negative, but maybe for a 1 count
Bench Press 2-3 second negatives, 1 sec pause- these sucked arse and I had to lower the weight every set to hit the reps.
Inverse Zottman curls - I'm as horrible at these as I am the normal zottman curls. Hate these
Super ROM db laterals (Lu Raise)- I love these and everyone should include them in their lat raise rotations. Good for the shoulders
Reverse pec deck- I did a drop set on each of the 3 sets. Felt good, pretty hard.
Super ROM Overhand cable row - these are great
DB OHP - Drop set on the last one killed me.
Lat Pulldown 2-3 second negatives- I'm enjoying the focus of the negatives. It's definitely something I wasn't doing before. I always controlled the negative, but maybe for a 1 count
Bench Press 2-3 second negatives, 1 sec pause- these sucked arse and I had to lower the weight every set to hit the reps.
Inverse Zottman curls - I'm as horrible at these as I am the normal zottman curls. Hate these
Super ROM db laterals (Lu Raise)- I love these and everyone should include them in their lat raise rotations. Good for the shoulders
Reverse pec deck- I did a drop set on each of the 3 sets. Felt good, pretty hard.
Posted on 7/11/24 at 11:50 am to bamaguy17
My shoulders and hips felt banged up after a brutal jiu jitsu class on Tuesday
Seated dumbbell should press 2x10 (40 and 45 lb dumbbells) superset with
Single leg hip thrust 60 pound barbell 2x10
Hack squat superset with T bar row
2 sets 10 reps with 3-5 reps in reserve
Farmers walk 20 meters EMOM 8 minutes
Core circuit
Single arm rows with band while in side plank position
Body saw with foam roller
Kettle bell halo
Seated dumbbell should press 2x10 (40 and 45 lb dumbbells) superset with
Single leg hip thrust 60 pound barbell 2x10
Hack squat superset with T bar row
2 sets 10 reps with 3-5 reps in reserve
Farmers walk 20 meters EMOM 8 minutes
Core circuit
Single arm rows with band while in side plank position
Body saw with foam roller
Kettle bell halo
Posted on 7/11/24 at 2:09 pm to lsucoonass
Nippard W1 D4 Lower
Lying leg curl - the partials were cool, big pump
Paused leg press - 2 sec negative. Pretty standard, I went really heavy on these. Not sure the last time I did leg press fairly fresh. Only gripe I have is my arms are too short for the handles on my gym's machine, lol
Paused BB SLDL - nice pump with the negative
Superset
Hip adduction - I'm still sore from the last time and I did much better
Leg Extension- I was shaking doing these. Quads still sore
Paused seated calf raise with a 30 second static hold on last set. Felt good
All in all a quicker, easier workout.
Lying leg curl - the partials were cool, big pump
Paused leg press - 2 sec negative. Pretty standard, I went really heavy on these. Not sure the last time I did leg press fairly fresh. Only gripe I have is my arms are too short for the handles on my gym's machine, lol
Paused BB SLDL - nice pump with the negative
Superset
Hip adduction - I'm still sore from the last time and I did much better
Leg Extension- I was shaking doing these. Quads still sore
Paused seated calf raise with a 30 second static hold on last set. Felt good
All in all a quicker, easier workout.
Posted on 7/11/24 at 5:40 pm to HVAU
Nippard UL W3 D3
***Bench not in program*** 185x5, 235x3, 245x2, 265x1
Overhand cable rows 170x3x12
Paused OHP 105x10, 10, 10 with drop set 9x4, 85x6
Assisted paused pull-ups 9, 9, 8 2-3 second negatives
Assisted paused dips 12, 12, 12 2-3 second negatives
Inverse Zottman curls 30x12, 12, 35x6
Super ROM db laterals 15sx12, 12, 12 +partials
Dual Rear delt cable raises20sx5, 4, 8, 5, 4, 9, 5, 4, 10 mechanical drop sets
***Straight bar cable triceps 95x14, 110x14, 125x14***
***Straight bar cable curls 95x12, 110x12, 125x9***
Some lifts were a little harder after starting with heavy bench
***Bench not in program*** 185x5, 235x3, 245x2, 265x1
Overhand cable rows 170x3x12
Paused OHP 105x10, 10, 10 with drop set 9x4, 85x6
Assisted paused pull-ups 9, 9, 8 2-3 second negatives
Assisted paused dips 12, 12, 12 2-3 second negatives
Inverse Zottman curls 30x12, 12, 35x6
Super ROM db laterals 15sx12, 12, 12 +partials
Dual Rear delt cable raises20sx5, 4, 8, 5, 4, 9, 5, 4, 10 mechanical drop sets
***Straight bar cable triceps 95x14, 110x14, 125x14***
***Straight bar cable curls 95x12, 110x12, 125x9***
Some lifts were a little harder after starting with heavy bench
This post was edited on 7/12/24 at 5:22 pm
Posted on 7/12/24 at 12:10 pm to HVAU
quote:
Paused OHP 1055x10
Posted on 7/12/24 at 3:28 pm to G The Tiger Fan
Haha. Whoops.
Posted on 7/15/24 at 12:56 pm to HVAU
Several days here since I’ve been too busy to update.
Friday Nippard W3 D4
Lying leg curl 105x8, 8, 6 +partials
Leg Press 355x8, 8, 8
Paused BB RDL 215x8, 8
Super set
Hip Adduction 150x10, 14, 12 + partials
Sissy Squat 3x10
Standing Calf Raise 190x12, 195x22, 200x14 +static hold
Saturday at home, I did some light dumbbell work for arms and chest
Monday
Nippard W4 D1
BTB Lateral Raises 40sx12, 12, 11 +partials
Lat Pullaround 140x12, 12, 11 +partials
Bench 185x8, 225x5, 245x3, 270x1, 275x1
Chest Supported Machine Row 200x10, 10, 14 +partials
Cable triceps 125x12, 110x20 (whoops), 140x11 with a drop set to 125x6
Lat Prayer 110x15, 11, 10 +partials
Pec Deck 150x14, 13, 14 integrated partials all sets
***arm blaster curls 75x10x3***
***db triceps 75x10, 85x10, 95x9***
All caught up.
Friday Nippard W3 D4
Lying leg curl 105x8, 8, 6 +partials
Leg Press 355x8, 8, 8
Paused BB RDL 215x8, 8
Super set
Hip Adduction 150x10, 14, 12 + partials
Sissy Squat 3x10
Standing Calf Raise 190x12, 195x22, 200x14 +static hold
Saturday at home, I did some light dumbbell work for arms and chest
Monday
Nippard W4 D1
BTB Lateral Raises 40sx12, 12, 11 +partials
Lat Pullaround 140x12, 12, 11 +partials
Bench 185x8, 225x5, 245x3, 270x1, 275x1
Chest Supported Machine Row 200x10, 10, 14 +partials
Cable triceps 125x12, 110x20 (whoops), 140x11 with a drop set to 125x6
Lat Prayer 110x15, 11, 10 +partials
Pec Deck 150x14, 13, 14 integrated partials all sets
***arm blaster curls 75x10x3***
***db triceps 75x10, 85x10, 95x9***
All caught up.
This post was edited on 7/15/24 at 12:57 pm
Posted on 7/16/24 at 12:59 pm to HVAU
Nippard UL W4 D2
Seated leg curl 130x10, 135x12, 14
Squat 300x4, 275x6, 225x12
Leg ext 17510, 12, 11 +partials
Leg press calf raise 190x15, 195x17, 195x20 +static hold
Hip adduction 150x12, 12, 11
Seated leg curl 130x10, 135x12, 14
Squat 300x4, 275x6, 225x12
Leg ext 17510, 12, 11 +partials
Leg press calf raise 190x15, 195x17, 195x20 +static hold
Hip adduction 150x12, 12, 11
Posted on 7/18/24 at 2:31 pm to HVAU
Nippard UL W4 D3
***Bench 185x8, 225x5, 245x3, 270x1***
Machine cable row 170x12, 12, 14
OHP 110x10, 10, 10, 135x3, 155x1
Assisted pull-ups 9, 9, 10 +partials
Assisted dips 10, 10, 12
Inverse Zottmans 30sx13, 12, 35sx10
SROM lateral raises 15sx12, 12, 12
Reverse cable flys 30sx5, 4, 3/ 5, 4, 3/ 5, 4, 5 mechanical drop set each set
***Rope triceps 80x15, 95x10, 110x10***
***Rope curls 80x15, 95x10, 110x9***
***Plate loader Incline press 100x10, 10, 10***
***Bench 185x8, 225x5, 245x3, 270x1***
Machine cable row 170x12, 12, 14
OHP 110x10, 10, 10, 135x3, 155x1
Assisted pull-ups 9, 9, 10 +partials
Assisted dips 10, 10, 12
Inverse Zottmans 30sx13, 12, 35sx10
SROM lateral raises 15sx12, 12, 12
Reverse cable flys 30sx5, 4, 3/ 5, 4, 3/ 5, 4, 5 mechanical drop set each set
***Rope triceps 80x15, 95x10, 110x10***
***Rope curls 80x15, 95x10, 110x9***
***Plate loader Incline press 100x10, 10, 10***
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