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Started By
Message
re: Daily Strength Check-In
Posted on 9/20/24 at 1:23 pm to HVAU
Posted on 9/20/24 at 1:23 pm to HVAU
Today:
Squat: 295 x 4 x 5
Deadlift: 415 x 1, 405 x 5
I experienced some bicep pain during low-bar squatting. I then tried to move on to bench press but the bicep got really painful on my 165 set during warmups so I just stopped it there and then went on to deadlift. The plan was to deadlift 435 for anywhere between 1 and 5 reps. I did 430 for 4 last Friday. I did 415 x 1 today as the last warmup. Unfortunately, 435 was stuck to the floor today so I just took the small plates off and did 405 for a set of 5.
Bicep/elbow pain is what slowed me down in the past. I thought I had fixed it by trying to focus on keeping my elbows up and focus on not letting my arms support any of the weight in the squat. That seemed to help but this past week, it seems like the pain is creeping back. I read that shoulder mobility exercises like shoulder dislocates can help so I may start trying to do those. I haven't tried them before.
Also, gonna move things around so I'm not benching the same day/right after squatting.
Squat: 295 x 4 x 5
Deadlift: 415 x 1, 405 x 5
I experienced some bicep pain during low-bar squatting. I then tried to move on to bench press but the bicep got really painful on my 165 set during warmups so I just stopped it there and then went on to deadlift. The plan was to deadlift 435 for anywhere between 1 and 5 reps. I did 430 for 4 last Friday. I did 415 x 1 today as the last warmup. Unfortunately, 435 was stuck to the floor today so I just took the small plates off and did 405 for a set of 5.
Bicep/elbow pain is what slowed me down in the past. I thought I had fixed it by trying to focus on keeping my elbows up and focus on not letting my arms support any of the weight in the squat. That seemed to help but this past week, it seems like the pain is creeping back. I read that shoulder mobility exercises like shoulder dislocates can help so I may start trying to do those. I haven't tried them before.
Also, gonna move things around so I'm not benching the same day/right after squatting.
This post was edited on 9/20/24 at 10:22 pm
1
Posted on 9/21/24 at 12:10 pm to G The Tiger Fan
Nippard Phase 2 W3 D4
RDL 235x10, 10
Leg press 300x10, 10 this is starting to feel better on the hammy
BB single leg reverse lunge 135x8 change to squats as the single leg stuff is still a problem 225x8, 275x8
Weighted Hyperextension BW+45x10, 12
Standing Calf machine 250x15, 15, 15
Hip adduction 200x10, 7 dropped last set since I’ve got to be somewhere
***Inverse Zotmman 35sx10, 10, 10***
RDL 235x10, 10
Leg press 300x10, 10 this is starting to feel better on the hammy
BB single leg reverse lunge 135x8 change to squats as the single leg stuff is still a problem 225x8, 275x8
Weighted Hyperextension BW+45x10, 12
Standing Calf machine 250x15, 15, 15
Hip adduction 200x10, 7 dropped last set since I’ve got to be somewhere
***Inverse Zotmman 35sx10, 10, 10***
Posted on 9/23/24 at 11:47 am to HVAU
Nippard Phase 2 W4D2
Rearranging is week’s order to accommodate my lift bro’s schedule. Felt like shite at the start, but once things got moving everything improved and it ended up being a great day.
Seated leg curl 190x10, 11, 10 +partials
Squats 135x12, 185x10, 225x10, 275x8, 295x3, 315x3 (starting to get my depth back without the hammy discomfort)
DB RDL 95sx12, 12, 12
Leg Ext 190x10, 9, 8+partials
Standing Calf Machine 250x15, 14, 14 +static hold
Hip Abduction 140x12, 15, 16
Rearranging is week’s order to accommodate my lift bro’s schedule. Felt like shite at the start, but once things got moving everything improved and it ended up being a great day.
Seated leg curl 190x10, 11, 10 +partials
Squats 135x12, 185x10, 225x10, 275x8, 295x3, 315x3 (starting to get my depth back without the hammy discomfort)
DB RDL 95sx12, 12, 12
Leg Ext 190x10, 9, 8+partials
Standing Calf Machine 250x15, 14, 14 +static hold
Hip Abduction 140x12, 15, 16
Posted on 9/23/24 at 3:43 pm to HVAU
Today:
Still doing HLM.
Squat: 360 x 3, 325 x 4 x 5
Standing OHP: 172 x 2, 154 x 3 x 5, 154 x 4
Power clean: 140 x 3
Still doing HLM.
Squat: 360 x 3, 325 x 4 x 5
Standing OHP: 172 x 2, 154 x 3 x 5, 154 x 4
Power clean: 140 x 3
Posted on 9/23/24 at 3:47 pm to G The Tiger Fan
When’s the last time you tested your 1RM on squat. 360x3 is nice.
Posted on 9/23/24 at 6:57 pm to HVAU
Thanks. It was over a year ago and it was 380. I think I could break that now but I am basically just going up 5 pounds each week and going for 1-5 reps each time and then going at a lower weight, about 90%, for 4 sets of 5. I was halfway up on the 4th rep today at 360 but didn't make it.
This post was edited on 9/24/24 at 8:11 pm
Posted on 9/24/24 at 11:09 am to G The Tiger Fan
Nippard Phase 2 W4D1
Was expecting a bad day with some personal stress going on, but things went pretty well.
***Bench 135x10, 185x8, 225x5, 255x2, 275x1***
Machine row 290x10, 10, 12 +partials
BH DB Fly 65x10, 10 sucked at these today
Steep cable skull crusher 125x15, 12, 11
WG Pull-ups BW-40x10, 10, 10
Meadows lateral 20x16, 14, 14
Bayesian 60x12, 10, 10
Was expecting a bad day with some personal stress going on, but things went pretty well.
***Bench 135x10, 185x8, 225x5, 255x2, 275x1***
Machine row 290x10, 10, 12 +partials
BH DB Fly 65x10, 10 sucked at these today
Steep cable skull crusher 125x15, 12, 11
WG Pull-ups BW-40x10, 10, 10
Meadows lateral 20x16, 14, 14
Bayesian 60x12, 10, 10
Posted on 9/25/24 at 2:02 pm to HVAU
Today:
Bench: 250 x 2, 215 x 4 x 5 ... still experiencing left bicep pain, but it wasn't bad enough to stop me like last week, hopefully it's improving
Chin-ups: 2 x 3, 1 x 2
Squat: 275 x 3 x 5
Bench: 250 x 2, 215 x 4 x 5 ... still experiencing left bicep pain, but it wasn't bad enough to stop me like last week, hopefully it's improving
Chin-ups: 2 x 3, 1 x 2
Squat: 275 x 3 x 5
This post was edited on 9/25/24 at 2:03 pm
Posted on 9/25/24 at 10:30 pm to G The Tiger Fan
That 250x2 looks good. If your bicep doesn’t get in the way you’ve got a new 1rm brewing.
Posted on 9/26/24 at 11:55 am to HVAU
Nippard Phase 2 W4 D4
RDL 215x10, 15, 13
Leg press 310x10, 10, 10
Single leg press 110x12, 150x12
Weighted Hyperextension 45x12,
Standing Calf machine 260x12, 13, 14
Hip adduction 200x10, 8, 5
Decided to test a few new bicep exercises to see what gives me the best stretch and pump. Clear winner was the incline curls. Massive pump and really great stretch.
***Lying cable curls 50x10, 12, 13***
***French press 75x12, 85x10, 95x10***
***Incline db curls 20sx12, 30sx10, 10, 8***
***OH cable triceps 155x10, 12***
***Unsupported concentration curl 15sx12, 15, 20sx13,***
RDL 215x10, 15, 13
Leg press 310x10, 10, 10
Single leg press 110x12, 150x12
Weighted Hyperextension 45x12,
Standing Calf machine 260x12, 13, 14
Hip adduction 200x10, 8, 5
Decided to test a few new bicep exercises to see what gives me the best stretch and pump. Clear winner was the incline curls. Massive pump and really great stretch.
***Lying cable curls 50x10, 12, 13***
***French press 75x12, 85x10, 95x10***
***Incline db curls 20sx12, 30sx10, 10, 8***
***OH cable triceps 155x10, 12***
***Unsupported concentration curl 15sx12, 15, 20sx13,***
Posted on 9/27/24 at 2:04 pm to HVAU
Today:
Standing OHP: 173 x 3, 155 x 4 x 5
Deadlift: 415 x 1, 435 x 5 (5-rep PR)
Squat: 300 x 4 x 5 ... bicep was sore again during this. I rubbed some horse liniment on it. I don't know how much that helped if at all but I made it through all four sets.
Standing OHP: 173 x 3, 155 x 4 x 5
Deadlift: 415 x 1, 435 x 5 (5-rep PR)
Squat: 300 x 4 x 5 ... bicep was sore again during this. I rubbed some horse liniment on it. I don't know how much that helped if at all but I made it through all four sets.
quote:I'm ignorant. Is this a bodybuilding program?
Nippard Phase 2 W4 D4
This post was edited on 9/27/24 at 2:07 pm
Posted on 9/27/24 at 3:49 pm to G The Tiger Fan
The one I’m running is. 4-5 day upper lower bodybuilding program. He’s got a power building program as well, but I think after phase 2 I’ll run Cody Lefever’s Rippler, which a power lifting program. The plan is 20 weeks of Nippard Phase 1 and 2, then Rippler, rinse and repeat.
Posted on 9/28/24 at 1:42 pm to HVAU
Nippard Phase 2 W3 D3
Camber Bar Bench 135x8, 155x8, 185x8
Straight Bar Bench 225x5
Hi Cable Lat 45sx12, 12, 11+ partials
Deficit Pendlay 165x10, 9, 8+partials
BH DB Inc Press 60sx14, 12, 9
NG Lat pull 180x12, 12, 12 +integrated partials
Reverse Machine Fly 60sx12, 12, 14
Steep cable skull crusher 125x14, 11
Incline DB curls 30sx10, 10, 10
Incline DB hammer curls 35sx8, 8, 8
Unsupported concentration curl 20sx8
Camber Bar Bench 135x8, 155x8, 185x8
Straight Bar Bench 225x5
Hi Cable Lat 45sx12, 12, 11+ partials
Deficit Pendlay 165x10, 9, 8+partials
BH DB Inc Press 60sx14, 12, 9
NG Lat pull 180x12, 12, 12 +integrated partials
Reverse Machine Fly 60sx12, 12, 14
Steep cable skull crusher 125x14, 11
Incline DB curls 30sx10, 10, 10
Incline DB hammer curls 35sx8, 8, 8
Unsupported concentration curl 20sx8
Posted on 9/30/24 at 1:04 pm to HVAU
Nippard W5D2 still out of sequence on the days
Seated leg curl 190x11, 10, 11 +partials
Squats 135x14, 185x10, 225x12, 275x8, 315x3, 3
DB RDL 100sx12, 10, 10
Leg Ext 190x10, 9, 8 +partials
Standing Calf Machine 260x12, 12, 12 +static hold
Hip Abduction 145x14, 13, 13
***Hip Adduction 200x10, 9, 8 going back to twice a week on these since my miners have been lagging ***
Seated leg curl 190x11, 10, 11 +partials
Squats 135x14, 185x10, 225x12, 275x8, 315x3, 3
DB RDL 100sx12, 10, 10
Leg Ext 190x10, 9, 8 +partials
Standing Calf Machine 260x12, 12, 12 +static hold
Hip Abduction 145x14, 13, 13
***Hip Adduction 200x10, 9, 8 going back to twice a week on these since my miners have been lagging ***
Posted on 9/30/24 at 4:48 pm to HVAU
Today:
Squat: 365 x 4, 330 x 3 x 5, 330 x 4
Standing OHP: 174 x 2, 157 x 2 x 5, 157 x 2 x 4
Yesterday:
Bench: 220 x 1, 230 x 1, 245 x 1, 255 - fail
Chinups: 1 x 3, 2 x 2
Today, I tried a wider squat grip and I wore an elbow sleeve for the first time. That seemed to help with the bicep pain.
Squat: 365 x 4, 330 x 3 x 5, 330 x 4
Standing OHP: 174 x 2, 157 x 2 x 5, 157 x 2 x 4
Yesterday:
Bench: 220 x 1, 230 x 1, 245 x 1, 255 - fail
Chinups: 1 x 3, 2 x 2
Today, I tried a wider squat grip and I wore an elbow sleeve for the first time. That seemed to help with the bicep pain.
This post was edited on 9/30/24 at 4:51 pm
Posted on 10/1/24 at 12:50 pm to G The Tiger Fan
Nippard Phase 2 W5 D3
Hi Cable Lat 45sx15, 14, 13
Deficit Pendlay 165x10, 10, 10+partials
BH DB Inc Press 65sx14, 12, 12
NG Lat pull 180x12, 12, 12 +integrated partials
Reverse Machine Fly 65sx13, 15,
Steep cable skull crusher 140x12, 12, 13
***Incline db curls 35sx10, 10, 10
Unsupported concentration curls 20sx10, 25sx10, 10
Inner db tricep press 20sx10, 30sx10, 35sx10***
Hi Cable Lat 45sx15, 14, 13
Deficit Pendlay 165x10, 10, 10+partials
BH DB Inc Press 65sx14, 12, 12
NG Lat pull 180x12, 12, 12 +integrated partials
Reverse Machine Fly 65sx13, 15,
Steep cable skull crusher 140x12, 12, 13
***Incline db curls 35sx10, 10, 10
Unsupported concentration curls 20sx10, 25sx10, 10
Inner db tricep press 20sx10, 30sx10, 35sx10***
Posted on 10/2/24 at 2:28 pm to HVAU
Nippard Phase 2 W5 D4
Rushed for time today, so only 2 sets on each lift.
RDL 235x10, 10
Leg press 350x10, 10
Single leg ext 100x9, 9
Weighted Hyperextension 50x10, 10
Standing Calf machine 270x13, 13
Hip abduction 150x15, 15
Hip adduction 200x10, 10
Rushed for time today, so only 2 sets on each lift.
RDL 235x10, 10
Leg press 350x10, 10
Single leg ext 100x9, 9
Weighted Hyperextension 50x10, 10
Standing Calf machine 270x13, 13
Hip abduction 150x15, 15
Hip adduction 200x10, 10
Posted on 10/2/24 at 6:52 pm to HVAU
Today:
Short workout:
Squat: 280 x 3 x 5
Chin-ups: 3 x 3
Short workout:
Squat: 280 x 3 x 5
Chin-ups: 3 x 3
Posted on 10/3/24 at 2:07 pm to G The Tiger Fan
Nippard Phase 2 W5D1
Felt a bit weak today, but I haven’t had a rest day since Sunday, so I’m going to chalk it up to that. Got a long weekend ahead. Rest until Monday.
***Bench 135x10, 185x8, 225x5, 255x1***
Machine row 295x10, 9, 11 +
BH DB Fly 65x10, 10
WG Pull-ups BW-40x10, 10, 10
Meadows lateral 20x14, 16,
Bayesian 60x12, 11, 11
Cable skull crusher 160x12, 12, Dropset 160x10, 125x6, 110x6
Rope hammer curl 95x18, 110x10, 125x19
Camber bar bench 135x10, 10
Unsupported concentration curl 25sx10, 10
Felt a bit weak today, but I haven’t had a rest day since Sunday, so I’m going to chalk it up to that. Got a long weekend ahead. Rest until Monday.
***Bench 135x10, 185x8, 225x5, 255x1***
Machine row 295x10, 9, 11 +
BH DB Fly 65x10, 10
WG Pull-ups BW-40x10, 10, 10
Meadows lateral 20x14, 16,
Bayesian 60x12, 11, 11
Cable skull crusher 160x12, 12, Dropset 160x10, 125x6, 110x6
Rope hammer curl 95x18, 110x10, 125x19
Camber bar bench 135x10, 10
Unsupported concentration curl 25sx10, 10
Posted on 10/7/24 at 11:48 am to HVAU
Nippard Phase 2 W6D1
Next cycle of the 20 week program. Three rest days did me some good.
Meadows Lateral 20x18, 18, 18
WG Lat Pull 180x11, 11, 11+partials
SMFlat Pause Bench 165x13, 11, 9 +partials
DH Cable Rows 160x14, 13, 13 +partials
BH Peck Deck 155x15, 185x12, 200x10
Bayesian Curl 70sx11, 10, 10
Next cycle of the 20 week program. Three rest days did me some good.
Meadows Lateral 20x18, 18, 18
WG Lat Pull 180x11, 11, 11+partials
SMFlat Pause Bench 165x13, 11, 9 +partials
DH Cable Rows 160x14, 13, 13 +partials
BH Peck Deck 155x15, 185x12, 200x10
Bayesian Curl 70sx11, 10, 10
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