re: Daily Strength Check-In

Heavy singles sounds like a good plan. I'm making progress on the current HLM program I'm doing but the progress is slowing down some on the bench. When I stop making progress on HLM, heavy singles seems like a good next step.

Nippard W4D4

So my new schedule makes Friday mornings a no go, so back to Saturday morning. The nice thing is it’s a lower day, but if I have the time and energy I can hit some extra arms/back/abs since i have rest day between the previous and next upper day.

Prone leg curl 115x8, 8 6 (kind of moving backwards here)

Smith reverse lunge 135x10, 155x8, 8 (still having a quad issue on the left leg in the stretched position. Think I’m going to move to either just more squats or single leg extensions)

Hyperextensions BW+25x12, 12

Superset
Hip adduction 185x12, 12, 12
Hip abduction 125x12, 12, 12

Machine standing calf 250x12, 12, 12 +static hold

The rest is fun extra fun time:

Rope tris 95, 110, 125x10, 10, 10

Rope bis 95, 110, 125x10, 10, 12

OH straight bar cable tris 140x10, 155x10

Lat pull around 140x10, 10, 10

Inverse Zottman 30sx14, 35sx12, 40sx12

Hanging leg raises 2x15

Nippard W10 D1

BTB lateral raise 50sx10, 11, 11 +myoreps

Cable row 210x10, 11, 8 +static hold

Bench 135x10, 185x6, 225x7, 245x3, 270x1, First attempt at a static hold with 315 and noped out before I got it off the hooks.

Machine row with Kelso shrugs 275x10+6, 10+6, 10+6

OH cable tris 155x13x14x10

Bent over cable fly 90sx16, 12, 12

Single arm lat pulls 140sx12, 12

***AB curls 105x8, 6***

***Inverse Zottman curl 30x12, 35x12, 40x8***

Earlier today:

Squat: 260 x 3 x 5
Standing OHP: 165 x 3, 149 x 4 x 5
Chin-ups: 3 x 3

Going to add an extra day this Sunday so I can get in two OHP and two bench workouts per week. I'll see how it goes.

It’s not too bad. I had the same thing with deadlifting back in winter. I just need to slow down the negatives so the hams don’t go slack then get sprung coming back up. I think having a few days off, and doing light sets for a week will get me back to normal.

Nippard W10 D3

***Bench 135x10, 185x5, 225x5, 245x1, 275x1, 135x20***

Mid grip lat pull-down 175x10, 10, 10

Seated db press 60sx10, 8, 7

Machine row 275x10, 10, 10

Dips BW+25x8, 8, 8

Conc cable curl 60sx12, 12

Cross body cable raise 40sx10, 10, 10

Rear delt cable fly 40sx12, 12, 12

***Inverse Zottman 30sx12, 35sx12, 40sx10***

***French press 75, 85, 95x10***

***Rope curl 95, 110, 125x10***

***Long rope tris 95x10, 110x10***

***Long rope lat pullover 50, 80, 95x10***

Pretty tough workout today. Feel myself mentally checking out. I started cutting calories on Tuesday and I’m at the end of this phase. May do some form of deload next week.

You cross fit guys doing that shite in a commercial gym…why? What a bunch bull shite. You’re weak btw

There were assisted or BW pull-ups in the first five weeks, the second five weeks was supposed to be dual handle pulldowns, but we’ve just used a regular pull-down bar placing hands about shoulder width apart with overhand grip.

There are a lot of rows in this program, as well as, lat isolation exercises. The cable lat pull around and the single arm lat pulldown from the floor have been my favorites. I feel like my back has definitely grown a lot, and I’ve hit biceps with other exercises to compensate for the reduced pull-ups.

Pull around
LINK

Single arm lat pull down-we’ve done these a bit more from the side
LINK

Today:
Squat: 345 x 5, 310 x 4 x 5
Bench: 215 x 1, 225 x 1, 240 x 1, 255 x 1 (PR)
Power clean: 135 x 2 x 3, 140 x 2 x 3, 150 x 1

Yesterday (short session):
OHP: 166 x 3, 150 x 2 x 5, 150 x 2 x 4

quote:

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255 x 1 (PR

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Hell yeah. Get it.