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Message
re: Daily Strength Check-In
Posted on 7/19/24 at 12:29 pm to HVAU
Posted on 7/19/24 at 12:29 pm to HVAU
Nippard UL W4 D4
Prone leg curl 105x9, 9, 9 +partials
Machine leg press 370x8, 8, 8
Paused RDL 215x8, 8
Superset-Hip adduction 155x12, 12, 14
Sissy squat 3x10
Standing calf raise 205x12, 12, 15 +static hold
Prone leg curl 105x9, 9, 9 +partials
Machine leg press 370x8, 8, 8
Paused RDL 215x8, 8
Superset-Hip adduction 155x12, 12, 14
Sissy squat 3x10
Standing calf raise 205x12, 12, 15 +static hold
1
Posted on 7/19/24 at 12:50 pm to HVAU
I hit 385 for a set of 5 deadlifts today.. My PR is 420 for a set of 5 so still a little ways to go to get back to that but 385 didn't feel too horribly heavy, once I got past the first rep. We'll see what 395 feels like next week.
Posted on 7/19/24 at 4:06 pm to G The Tiger Fan
Nice lift. With DL the first and last are always the worst of the set, at least for me.
Posted on 7/19/24 at 4:41 pm to HVAU
This is my session from last night. It was a cool night in the gym, so I wasn’t sweating like a pig in heat.
Deadlifts (power bar) 5 x 3 - 415
Neutral bench (Kabuki) 5 x 3 - 240
Leg Press 3 x 10
- 300 per side
Good mornings 3 x 10
- 185
Slight incline Dumbbell bench 3 x 10
- 90 (put weight into armpits)
Kroc rows 3 x 15 -
- 100
3 rounds boxing
Deadlifts (power bar) 5 x 3 - 415
Neutral bench (Kabuki) 5 x 3 - 240
Leg Press 3 x 10
- 300 per side
Good mornings 3 x 10
- 185
Slight incline Dumbbell bench 3 x 10
- 90 (put weight into armpits)
Kroc rows 3 x 15 -
- 100
3 rounds boxing
Posted on 7/19/24 at 6:45 pm to DeafJam73
quote:
3 rounds boxing
Had a guy hitting and kicking a bag, with all the breathing sounds, for 45 mins. I’ve never wanted to whip someone’s arse so bad in my life.
Posted on 7/19/24 at 8:44 pm to bamaguy17
How’s the Nippard going?
Posted on 7/20/24 at 4:52 pm to HVAU
quote:
How’s the Nippard going?
I did 3 weeks and bailed. Not for me. I started losing body weight (good), squat and bench went down (bad), and the workouts were a little long on the lower days. My wife is a terrible workout partner and is wanting to go at 45 mins.
I switched to Andy Bakers new 4 day power building. Done 3 days and I like it. Main lifts are 3x 8-5-2 on a 3 week Cyle and I like that. Done in less than an hour
Posted on 7/20/24 at 9:36 pm to bamaguy17
Let me know how it goes.
I’ve kept heavy bench in Nippard so I don’t lose gains. I’ve had decent size gains on the rest, especially lats and quads.
I’ve kept heavy bench in Nippard so I don’t lose gains. I’ve had decent size gains on the rest, especially lats and quads.
Posted on 7/21/24 at 8:56 pm to HVAU
Nippard UL W5 D1
BTB lateral raises 40sx12, 12, 11 + myoreps
Lat pull around 140x12, 12, 12
Bench 185x5, 225x3, 255x1, attempted new 1rm at 285 but failed. Was good to feel the weight at the next level though and I was close. Maybe 2 weeks away.
Machine row 210x9, 9, 13 +partials
Cable OH triceps 140x10, 12 +dropset 125x6, 110x6
Lat prayer 110x12, 12, 10 +partials
Pec deck 12, 16, 14 integrated partials all sets
***French press 75x10, 85x10, 95x10***
***AB curls 75x10, 85x10, 10***
***Plateloader incline press 110x10, 130x10, 140x10 +static hold at 100***
BTB lateral raises 40sx12, 12, 11 + myoreps
Lat pull around 140x12, 12, 12
Bench 185x5, 225x3, 255x1, attempted new 1rm at 285 but failed. Was good to feel the weight at the next level though and I was close. Maybe 2 weeks away.
Machine row 210x9, 9, 13 +partials
Cable OH triceps 140x10, 12 +dropset 125x6, 110x6
Lat prayer 110x12, 12, 10 +partials
Pec deck 12, 16, 14 integrated partials all sets
***French press 75x10, 85x10, 95x10***
***AB curls 75x10, 85x10, 10***
***Plateloader incline press 110x10, 130x10, 140x10 +static hold at 100***
This post was edited on 7/23/24 at 7:56 pm
Posted on 7/22/24 at 4:19 pm to HVAU
Deficit deadlifts 245 4 sets of 3
Superset with pull-ups 4 sets of 5
Tri set
Landmine shoulder press 2x10 (35,45)
Lateral lunges 2x6 each leg, 25 lb kettlebell
Half kneeling palloff press 2x10
Core circuit
Trunk rotations 2 sets 30 seconds
1 arm row with band while in side plank position 2x30 seconds
Front plank alternating leg lifts 2x30 seconds
Jiu jitsu drills this afternoon
6 intervals, 7 minutes each interval with 2 minutes rest in between
Superset with pull-ups 4 sets of 5
Tri set
Landmine shoulder press 2x10 (35,45)
Lateral lunges 2x6 each leg, 25 lb kettlebell
Half kneeling palloff press 2x10
Core circuit
Trunk rotations 2 sets 30 seconds
1 arm row with band while in side plank position 2x30 seconds
Front plank alternating leg lifts 2x30 seconds
Jiu jitsu drills this afternoon
6 intervals, 7 minutes each interval with 2 minutes rest in between
Posted on 7/23/24 at 7:40 pm to lsucoonass
Nippard UL W5 D2
Seated leg curl 135x12, 12, 16
Hip adduction 150x20, 160x14, 17
Hack squat (lowballing sled weight since it’s not listed) 300x4, 280x6, 250x8
Leg ext 185x10, 9, 10 +partials
Leg press calf raise 205x15, 210x15, 20 +static hold
***Rope triceps 90x15, 105x12, 120x7***
***Rope curls 90x15, 105x12, 120x10***
***Hanging leg raise 3x12***
***Zottman curls 25sx10, 30sx10, 35sx10***
Seated leg curl 135x12, 12, 16
Hip adduction 150x20, 160x14, 17
Hack squat (lowballing sled weight since it’s not listed) 300x4, 280x6, 250x8
Leg ext 185x10, 9, 10 +partials
Leg press calf raise 205x15, 210x15, 20 +static hold
***Rope triceps 90x15, 105x12, 120x7***
***Rope curls 90x15, 105x12, 120x10***
***Hanging leg raise 3x12***
***Zottman curls 25sx10, 30sx10, 35sx10***
This post was edited on 7/25/24 at 11:50 am
Posted on 7/25/24 at 12:00 pm to HVAU
Nippard UL W5 D3
***Bench 135x10, 155x8, 185x6, 225x5 (Took it easy after a lower back tweak)***
OHP 105x3x10, 135x4, 155x1
Assisted paused pull-up -40x8, 8, 7 +partials
Assisted paused dips -25x10, 9, 10
Inverse Zottmans 30sx10, 12, 35sx8
SROM lateral raise 15sx12, 12, 10
Reverse cable flys 30sx5,4,3, 5,4,3, 5,4,3 mechanical drop sets
***AB curls 75x10, 85x10, 10***
***Bench 135x10, 155x8, 185x6, 225x5 (Took it easy after a lower back tweak)***
OHP 105x3x10, 135x4, 155x1
Assisted paused pull-up -40x8, 8, 7 +partials
Assisted paused dips -25x10, 9, 10
Inverse Zottmans 30sx10, 12, 35sx8
SROM lateral raise 15sx12, 12, 10
Reverse cable flys 30sx5,4,3, 5,4,3, 5,4,3 mechanical drop sets
***AB curls 75x10, 85x10, 10***
Posted on 7/26/24 at 1:16 pm to HVAU
Nippard UL W5 D4
Machine leg press 370x8, 9, 10
Superset
Hip adduction 165x12, 12, 13
Sissy squat 3x10
Paused BB RDL 225x8, 8
Prone leg curl 115x8, 6, 7 +partials
Standing calf raise 215x12, 12, 15 +static hold
Machine leg press 370x8, 9, 10
Superset
Hip adduction 165x12, 12, 13
Sissy squat 3x10
Paused BB RDL 225x8, 8
Prone leg curl 115x8, 6, 7 +partials
Standing calf raise 215x12, 12, 15 +static hold
Posted on 7/26/24 at 3:46 pm to HVAU
I did full Deadlifts for the first time in months. Easy set of 8 using a training max 100lbs less than in March. Now I’m pretty sure I’ve injured a rhomboid (?). It’s either from that or the super ROM cable rows. Crazy turning 45 and the injuries start piling up.
Posted on 7/27/24 at 1:09 am to bamaguy17
Yep. At 46 there are certain lifts that I’m very cautious on, mainly DL and Squat. I’m sure I’ve got more in me than my most recent 1RMS suggest, but I don’t want to be screwed physically, so I’m ok slow rolling those. Ironically, I tweaked my back going for a new bench PR, but is nothing significant.
Posted on 7/29/24 at 1:34 pm to Loup
171 lbs. Didn't sleep well today and squats were tough to get through. Got really pissed at myself for being a bitch. Ended up hitting one of those heavy sets that felt like the mask of humanity got ripped off and you go completely feral for the set. Felt damn good.
365 x 5 on my final set. Had some trouble getting out of the hole on the last two reps. Need to work on that.
365 x 5 on my final set. Had some trouble getting out of the hole on the last two reps. Need to work on that.
Posted on 7/29/24 at 11:42 pm to Loup
Out of town again and had to go to another Planet Fitness, not going to document the workout until I can get back into my gym. Still got a decent pump though.
Posted on 8/1/24 at 4:35 pm to HVAU
Nippard UL W6 D3 (out of synch, but I’m trying to be ok with that)
***Bench 135x8, 185x6, 225x6, 245x3, 275x1***
Dual handle lat pulldown 130x12, 150x12, 12
Seated DB Shoulder Press 55sx10, 10, 8
CS Machine row 220x10, 225x10, 230x11 +partials
Assisted pause dips -10x9, 9, 10
Concentration cable curls 40x12, 50x12
Cross body cable Y raise 20x12, 12, 30x12
Rear delt 45 cable fly 20x15, 15, 30x15
***Inverse zottmans 30sx12, 35sx10***
***OH French press 75, 85, 95x10***
***Rope curls 95x10, 110x10, 125x8 +partials ***
***Bench 135x8, 185x6, 225x6, 245x3, 275x1***
Dual handle lat pulldown 130x12, 150x12, 12
Seated DB Shoulder Press 55sx10, 10, 8
CS Machine row 220x10, 225x10, 230x11 +partials
Assisted pause dips -10x9, 9, 10
Concentration cable curls 40x12, 50x12
Cross body cable Y raise 20x12, 12, 30x12
Rear delt 45 cable fly 20x15, 15, 30x15
***Inverse zottmans 30sx12, 35sx10***
***OH French press 75, 85, 95x10***
***Rope curls 95x10, 110x10, 125x8 +partials ***
Posted on 8/2/24 at 12:03 pm to HVAU
Today's lifts:
Squat: 265 x 4 x 5
OHP: 159 x 4, 149 x 2 x 5, 149 x 2 x 4
Deadlift: 395 x 5 ... 385 x 5 last week went up easy, had no clue if the 5th one was going up today but it got up.
Squat: 265 x 4 x 5
OHP: 159 x 4, 149 x 2 x 5, 149 x 2 x 4
Deadlift: 395 x 5 ... 385 x 5 last week went up easy, had no clue if the 5th one was going up today but it got up.
Posted on 8/2/24 at 1:37 pm to G The Tiger Fan
Nippard W6 D4
Prone leg curl 115x8, 8, 7 +partials
Smith reverse lunge 110x10, 10, 130x10
***Squat 225x10***
***Smith Squat 200x12***
***Reverse hypertension 25x10, 10***
Standing calf raise 220x12, 11, 12 +static hold
Superset
Hip adduction 165x10, 12, 12, 12
Hip abduction 130x10, 100x15, 15, 15
Abduction is a new one for me. Really felt weird on the hips, so I lowered the weight to get comfortable.
Prone leg curl 115x8, 8, 7 +partials
Smith reverse lunge 110x10, 10, 130x10
***Squat 225x10***
***Smith Squat 200x12***
***Reverse hypertension 25x10, 10***
Standing calf raise 220x12, 11, 12 +static hold
Superset
Hip adduction 165x10, 12, 12, 12
Hip abduction 130x10, 100x15, 15, 15
Abduction is a new one for me. Really felt weird on the hips, so I lowered the weight to get comfortable.
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