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Message
re: Daily Strength Check-In
Posted on 10/7/24 at 1:57 pm to HVAU
Posted on 10/7/24 at 1:57 pm to HVAU
Still doing HLM since I'm making progress at the moment.
Friday:
Standing OHP: 176 x 2, 158 x 3 x 5, 158 x 4
Deadlift: 425 x 1, 440 x 3, 420 x 4
Squat: 305 x 4 x 5
Monday:
Standing OHP: 178 x 2 (PR), 159 x 5 (PR, set of 5), 159 x 3 x 4
Chin-ups: 2 x 4, 1 x 3
Squat: 225 x 3 x 5 (doing a backoff week for squats)
Took one week of benching off, along with wider squat grip and elbow sleeve, gonna get back to it on Wednesday and see how it goes.
Friday:
Standing OHP: 176 x 2, 158 x 3 x 5, 158 x 4
Deadlift: 425 x 1, 440 x 3, 420 x 4
Squat: 305 x 4 x 5
Monday:
Standing OHP: 178 x 2 (PR), 159 x 5 (PR, set of 5), 159 x 3 x 4
Chin-ups: 2 x 4, 1 x 3
Squat: 225 x 3 x 5 (doing a backoff week for squats)
Took one week of benching off, along with wider squat grip and elbow sleeve, gonna get back to it on Wednesday and see how it goes.
1
Posted on 10/8/24 at 3:24 pm to G The Tiger Fan
W6D2
Seated leg curl 195x10, 10, 10 +partials
BH Hack Squat 245x8, 8, 8
Single leg hip thrust 40x10, 10, 10
Leg ext 190x10, 9, 10 +partials
Standing calf raise 275x12, 12, 13 +static hold
Hip abduction 150x14, 14, 15
Hip adduction 200x10, 11
Seated leg curl 195x10, 10, 10 +partials
BH Hack Squat 245x8, 8, 8
Single leg hip thrust 40x10, 10, 10
Leg ext 190x10, 9, 10 +partials
Standing calf raise 275x12, 12, 13 +static hold
Hip abduction 150x14, 14, 15
Hip adduction 200x10, 11
Posted on 10/9/24 at 7:37 am to JamesLang
I have been using actual weights again, and it feels good.
Based on three rep max calculators (I know unreliable) I'm looking at 245 bench, 350 deadlift, and 260 squat, which isn't bad for my current flabby, out of shape 35 year old body. I'm hoping for 1k club by end of next year.
Based on three rep max calculators (I know unreliable) I'm looking at 245 bench, 350 deadlift, and 260 squat, which isn't bad for my current flabby, out of shape 35 year old body. I'm hoping for 1k club by end of next year.
Posted on 10/9/24 at 9:09 am to Jcorye1
quote:
I'm hoping for 1k club by end of next year.
Posted on 10/9/24 at 9:51 am to Jcorye1
Today:
Bench: 250 x 1, 210 x 3 x 5, 210 x 4
Chin-ups: 1 x 3, 2 x 2
Squat: 225 x 2 x 5
No real soreness in the left bicep after benching but it definitely doesn't feel the same as the right arm ... hard to explain. But no pain so that's good.
Bench: 250 x 1, 210 x 3 x 5, 210 x 4
Chin-ups: 1 x 3, 2 x 2
Squat: 225 x 2 x 5
No real soreness in the left bicep after benching but it definitely doesn't feel the same as the right arm ... hard to explain. But no pain so that's good.
Posted on 10/10/24 at 3:35 pm to G The Tiger Fan
Nippard Phase 2 W6D3
***Bench 135x10, 185x5, 225x5, 245x2, 270x1, 275x1***
Hi Cable Lateral Raise 50x13, 12, 12+partials
Deficit Pendlay 165x12, 11, 10+partials
BH 45 DB Incline Press 70sx10, 9, 8
1 Arm Lat Pulldowns 85x12, 12, 10+integrated partials
SROM Reverse Pec Deck 70sx15, 14, 14
EZ Bar Skull Crushers 75x12, 12, 9
***Rope Hammer Curl 95x15, 110x12, 125x10***
***Bench 135x10, 185x5, 225x5, 245x2, 270x1, 275x1***
Hi Cable Lateral Raise 50x13, 12, 12+partials
Deficit Pendlay 165x12, 11, 10+partials
BH 45 DB Incline Press 70sx10, 9, 8
1 Arm Lat Pulldowns 85x12, 12, 10+integrated partials
SROM Reverse Pec Deck 70sx15, 14, 14
EZ Bar Skull Crushers 75x12, 12, 9
***Rope Hammer Curl 95x15, 110x12, 125x10***
Posted on 10/11/24 at 5:15 pm to HVAU
Today:
Standing OHP: 179 x 2 (PR), 160 x 3 x 5 (PR, set of 5), 160 x 4
Deadlift: 425 x 1, 445 x 2
Squat: 225 x 3 x 5
Standing OHP: 179 x 2 (PR), 160 x 3 x 5 (PR, set of 5), 160 x 4
Deadlift: 425 x 1, 445 x 2
Squat: 225 x 3 x 5
Posted on 10/12/24 at 6:29 pm to G The Tiger Fan
Nippard Phase 2 W6D4
Had to go fast today.
DB RDL 100sx12, 12
Machine Leg Press 370x8, 8, 8
Hip adduction 200x10, 8, 8
Single leg ext 105x10, 9+partials
Standing calf raise 270x14, 14, 12
***Squats 135x10, 225x10, 275x6, 315x3, Drop set 315x3, 225x5, 135x10***
Had to go fast today.
DB RDL 100sx12, 12
Machine Leg Press 370x8, 8, 8
Hip adduction 200x10, 8, 8
Single leg ext 105x10, 9+partials
Standing calf raise 270x14, 14, 12
***Squats 135x10, 225x10, 275x6, 315x3, Drop set 315x3, 225x5, 135x10***
This post was edited on 10/12/24 at 6:30 pm
Posted on 10/12/24 at 7:56 pm to HVAU
Weekend off from Squatober so I wanted to get some shoulder work in.
Standing BB press
10 x 55lbs
10 x 60lbs
10 x 65lbs
10 x 70lbs
10 x 75lbs
Supported DB reverse fly
15 x 10lbs
15 x 15lbs
12 x 20lbs
12 x 20lbs
Seated DB press
12 x 30lbs
10 x 40lbs
10 x 50lbs x 2
EZ bar upright row
12 x 35lbs x 2
12 x 45lbs
12 x 55lbs
6 way DB Shoulder
10lb DBs x F x 2
Standing BB press
10 x 55lbs
10 x 60lbs
10 x 65lbs
10 x 70lbs
10 x 75lbs
Supported DB reverse fly
15 x 10lbs
15 x 15lbs
12 x 20lbs
12 x 20lbs
Seated DB press
12 x 30lbs
10 x 40lbs
10 x 50lbs x 2
EZ bar upright row
12 x 35lbs x 2
12 x 45lbs
12 x 55lbs
6 way DB Shoulder
10lb DBs x F x 2
Posted on 10/12/24 at 11:35 pm to G The Tiger Fan
quote:
Standing OHP: 179 x 2 (PR), 160 x 3 x 5 (PR, set of 5), 160 x 4
Posted on 10/14/24 at 11:25 am to HVAU
Nippard W7D1
Meadows Lateral 25x16, 14, 14 +partials
WG Lat Pull 180x11, 11, 12 +partials
SMFlat Pause Bench 165x12, 12, 10
DH Cable Rows 160x15, 180x14, 12 +partials
BH Peck Deck 200x14, 12
Bayesian Curl 70sx11, 10, 8, 6 +partials
***Rope triceps 110x12, 125x10***
***Rope hammer curl 110x12, 125x10***
Meadows Lateral 25x16, 14, 14 +partials
WG Lat Pull 180x11, 11, 12 +partials
SMFlat Pause Bench 165x12, 12, 10
DH Cable Rows 160x15, 180x14, 12 +partials
BH Peck Deck 200x14, 12
Bayesian Curl 70sx11, 10, 8, 6 +partials
***Rope triceps 110x12, 125x10***
***Rope hammer curl 110x12, 125x10***
Posted on 10/14/24 at 1:52 pm to Maytheporkbewithyou
Thanks. Hopefully I'll get better over time.
Sunday:
Chin-ups: 2 x 3, 1 x 2
Bench press: Singles: 220 x 1, 230 x 1, 245 x 1, 255 x 1
Today:
Squat: 370 x 3, 335 x 3 x 5, 335 x 4
Standing OHP: 180 x 2 (PR), 161 x 3 x 4, 161 x 2
Power cleans: 135 x 3, 140 x 3
Sunday:
Chin-ups: 2 x 3, 1 x 2
Bench press: Singles: 220 x 1, 230 x 1, 245 x 1, 255 x 1
Today:
Squat: 370 x 3, 335 x 3 x 5, 335 x 4
Standing OHP: 180 x 2 (PR), 161 x 3 x 4, 161 x 2
Power cleans: 135 x 3, 140 x 3
Posted on 10/14/24 at 5:12 pm to G The Tiger Fan
Man hitting those PRs daily. Nice.
Posted on 10/14/24 at 6:40 pm to HVAU
I invested in 8 1/2-pound plates a couple years ago so hopefully the press PRs can keep going up one pound at a time for a little while longer.
This post was edited on 10/14/24 at 6:41 pm
Posted on 10/15/24 at 1:10 pm to G The Tiger Fan
Nippard Phase 2 W7D2
Not sure why, but hack squat really sucks compared to traditional.
Seated leg curl 185x12, 175x13, 10 +partials
BH Hack Squat 215x8, 8, 10
Single leg hip thrust 40x12, 12, 12
Leg ext 200x10, 10, 11 +partials
Standing calf raise 275x14, 13, 12, 11 +static hold
Hip abduction 160x12, 13, 12
Hip adduction 200x10, 11
Not sure why, but hack squat really sucks compared to traditional.
Seated leg curl 185x12, 175x13, 10 +partials
BH Hack Squat 215x8, 8, 10
Single leg hip thrust 40x12, 12, 12
Leg ext 200x10, 10, 11 +partials
Standing calf raise 275x14, 13, 12, 11 +static hold
Hip abduction 160x12, 13, 12
Hip adduction 200x10, 11
Posted on 10/15/24 at 8:16 pm to HVAU
Today
Squat: 155 x 8 x 2, 195 x 6 x 2, 225 x 6 x 2, 255 x 4 x 2
In between sets: 60# bench step-ups, 4 x 10 each leg
Abs
Felt a weird pinch/pop in the middle of my 1st 225 set, immediately racked and walked around rubbing it real good. Pain went away and was fine to finish out the whole workout, but now I think because it's in my head I swear I feel a dull pain. Hopefully didn't screw anything up before hockey starts back up!
Squat: 155 x 8 x 2, 195 x 6 x 2, 225 x 6 x 2, 255 x 4 x 2
In between sets: 60# bench step-ups, 4 x 10 each leg
Abs
Felt a weird pinch/pop in the middle of my 1st 225 set, immediately racked and walked around rubbing it real good. Pain went away and was fine to finish out the whole workout, but now I think because it's in my head I swear I feel a dull pain. Hopefully didn't screw anything up before hockey starts back up!
Posted on 10/15/24 at 8:36 pm to PikesPeak
What part of you had the pinch/pop?
Squats on last lower day, I felt some left knee popping and discomfort at 225, walked it off and didn’t feel it at 275 or 315. Felt again when I got to 225 on my drop set. The body is a weird machine.
Squats on last lower day, I felt some left knee popping and discomfort at 225, walked it off and didn’t feel it at 275 or 315. Felt again when I got to 225 on my drop set. The body is a weird machine.
Posted on 10/15/24 at 9:43 pm to HVAU
It was right in front, just a weird twinge that told me immediately don’t drop for a rep. Haven’t lost any strength, stretching out now watching The Terror and I’m convinced it’s in my head now 
Posted on 10/16/24 at 6:02 pm to HVAU
Today:
Bench: 255 x 2, 215 x 4 x 5
Chin-ups: 3 x 3
Squat: 285 x 3 x 5
Bench: 255 x 2, 215 x 4 x 5
Chin-ups: 3 x 3
Squat: 285 x 3 x 5
Posted on 10/16/24 at 6:06 pm to HVAU
quote:I've never tried the hack squat. I used to go to a gym that had that machine. I don't particularly like any of the lifts but a heavy low-back squat is the one I usually dread the most.
Not sure why, but hack squat really sucks compared to traditional.
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