re: Daily Strength Check-In

Earlier today:

Squat: 265 x 3 x 5
Chin-ups: 3 x 3
Standing OHP: 167 x 2, 150 x 3 x 5, 150 x 4

Nippard Phase 2 W1 D3

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

Hi cable lateral raise 30sx15, 15, 15+partials

Deficit pendlay rows 135x10, 10, 10 +partials

Inc DB press bottom half 55sx12, 12, 14

Neutral grip lat pull-down 10, 10, 12 +integrated partials

SROM reverse fly 40sx15, 12, 12

OH cable triceps 155x12, 12, 12 +partials

***AB curl 10x8, 8***

***Inverse Zottmans 35sx10, 40sx7***

Nippard 2 W1 D4

BB RDL 225x8, 8

Machine leg press (seems like all of the squat type movements are problematic for this hamstring thing the weight to 250)x8, 8,10

Hypers BW+25x12, BW+45x12

Single leg ext 80x10, 10, 10

Leg ext 185x12

Machine standing calf 250x12, 12, 12

Hip adduction 195x12, 12, 10


***CG ez curl 75x10, 10, 10

French press 75x10, 85x10, 95x14

Inverse Zottmans 35sx10, 40sx10, 45sx8

Fast db hammer curls 45sx6, 7***

3 sets of a cable preacher curl a friend has set up 130x10, 10, 12

Bummed about the hamstring. I keep thinking I’m good to go, but as soon as I get into any squat position under load it feels injured. Think I’m just going to give it a month and focus on isolation exercises.

Sumo deadlifts 135x5, 225x3, 315x5 (paused rep) 385x5 (good enough for 8)

RDL’s 4 sets of 6 (185)

Superset dynamic work
Barbell bench 95 pounds, 6 sets 4reps
Med ball slams 6 sets 4 reps 20 lb Med ball

Ski ergometer 7 intervals at 30 seconds of work (explosive as possible) 90 seconds rest

Earlier today:

Squat: 350 x 5, 315 x 4 x 5
Bench: 205 x 1, 220 x 1, 235 x 1, 245 x 1 ... Bench felt awkward today
Power clean: 135 x 2 x 3 ... still suck at these.

quote:

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GTTG-thanks for the info. I’m wondering, when he says no heavy lifts does he mean even unrelated lifts? I would mentally struggle with that.

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That's the way I read it also. I would struggle with that, too.

Nippard Phase 2 W2 D2:

Seated leg curl-185x10, 9, 9 +partials

Rehab squat-worked from only the bar to 135 to keep blood flowing to the injury.

DB RDL-85sx12, 12, 12

Leg Ext-185x10, 10, 10 +partials and 2-3 second negatives

Standing machine calf raise-250x14, 12, 10 +drop set to 230x6 and 2-3 second bottom holds

Hip Abduction-125x15, 16, 17

Nippard Phase 2 W2 D3

***Bench 135x10, 185x5, static hold 305 12 second, 225x5, 245x3, 265x1***

Hi cable lateral 35sx15, 13, 18

Deficit Pendlay 135x10, 12, 12

Bottom half Inc DB press 60sx14, 14, 13

CG Neutral grip lat pulldown 170x12, 12, 11 +integrated partials

SROM reverse fly 50sx14, 15, 18

OH can tris 160x12, 12, 13

***Rope curl 110x16, 125x11, 9 +partials ***

***Leg ext 175x12, 185x10, 9***

Added the legs since I’ve got to miss this weeks D4

Broke PR twice this morning on front squat. In June it was 215, today hit 225, then 235 and felt great.

Now maintaining my weight around 163-164, just trying to cut more fat and get stronger.

Right now my maxes are:

Squat: 290 (PR is 315, so note far now)

Deadlift: 365 (PR is 385, so close)

We don't do any bench, but I might go workout with a friend to see where I'm at these days.

Working on getting better at snatch and cleans.

Keep going and you can start breaking new PRs on a regular basis. Consistency is key.

Today:
Squats: 355 x 4, 320 x 4 x 5 ... My PR for set of 5 squats is 350, which I tied last week. I was hoping to break it today but the 5th rep pinned me when I took it down
Bench: 215 x 1, 225 x 1, 240 x 1, 250 x 1
Power cleans: 135 x 2 x 3, 140 x 2 x 3

Yesterday:
Chin-ups: 2 x 3, 1 x 2
Standing OHP: 170 x 2, 152 x 4 x 5

quote:

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I was doing these as 3/4 ROM to keep healing the hamstring, which seems to be helping.

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Glad it seems to be getting better.

Today:
Squat: 270 x 3 x 5
Chin-ups: 3 x 3
Standing OHP: 171 x 3, 153 x 4 x 5