re: Daily Strength Check-In

Nippard Phase 2 W7D3

***Bench 135x10, 185x8, 225x5, 250x2, 280x1***

Hi Cable Lateral Raise 55x12, 11, 11 +partials

Deficit Pendlay 165x12, 11, 11

BH 45 DB Incline Press 70sx12, 10, 10

1 Arm Lat Pulldowns 90x12, 10, 10 +integrated partials

SROM Reverse Pec Deck 75sx13, 12, 14

EZ Bar Skull Crushers 75x12, 12, 10

***AB Curl 75x14, 85x10, 95x10***

***OH Cable Tri 160x12, 10, 8***

***Inc DB Curls 35sx10, 10, 8***

***Arm finisher super set Single Arm OH Tricep 35 lbs with Unsupported Single Arm Concentration Curls 25 lbs 2x10 each***

Hitting those PRs like a boss. Great numbers my man.

Nippard Phase 2 W7D4

DB RDL 100sx14, 12, 12

Machine Leg Press 385x7, 8, 8

Single leg ext 105x10,

Standing calf raise 275x15, 14, 13

Hip adduction 200x12, 12, 9

Hip abduction 200x6, 5

***Squats 135x10, 225x10, 275x6, 315x3, 325x2, 335x1 (new 1RM went really easy, even though we haven’t been focused on power. Probably try to up it in two weeks)***

That's a legit leg day.

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I don't see how you do squats and deadlifts on the same day at those totals.

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I'm doing an HLM program for the squats and currently only deadlifting one day a week. My medium squat day is on Friday and I have my deadlifting day on Friday to try to give recovery time after heavy squat day on Monday. I have been thinking about moving deadlifts to Wednesdays on light squat day but the deadlift numbers keep going up the way I have things now so I'm not doing that yet.

Yeah it seems to be working great. I've never tried an HLM setup before. I might give it a try after Wendlers.

You definitely get your money's worth those 4 days. Seems like a great program for definition.

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335x1 (new 1RM went really easy

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Congrats!

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Yeah it seems to be working great. I've never tried an HLM setup before. I might give it a try after Wendlers.

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I did the Starting Strength NLP and then I started to not be able to go up each workout so I switched to HLM/intermediate to try to keep going up but about once a week or so instead of each workout (there were lots of starts and stops because of arm/elbow injuries during this process. I recently had issues with my bicep that I thought would slow me down again but I was able to get through it).

Sunday:

Bench: 220 x 1, 235 x 1, 245 x 1, 260 x 1 (PR)
Chin-ups: 2 x 3, 1 x 2

Today:

Squat: 375 x 3, 335 x 4 x 5
Standing OHP: 182 x 2 (PR), 162 x 3 x 5 (PR, set of 5), 162 x 4
Power clean: 135 x 5 x 3

Nippard Phase 2 W8D2

Seated leg curl 185x12, 175x15, 14 +partials

BH Hack Squat 215x10, 10, 10 (starting to get a little more comfortable, so I’ll begin increasing the weight)

Machine single leg hip thrust 90x12, 12, 12

Leg ext 195x10, 200x10, 10, 12 +partials

Standing calf raise 275x14, 13, 13, +static hold

***Squat 135x10, 225x10, 295x6, 315x3***

Hip abduction 160x16, 14, 17***

Enjoy. Haven’t had one of those in quite some time.

Nippard Phase 2 W8D3

***Bench 135x10, 185x8, 225x7, 245x3, 260x2, 275x1***

Hi Cable Lateral Raise 55x13, 12, 11 +partials

Deficit Pendlay 175x10, 10, 10 +partials

BH 45 DB Incline Press 75sx8, 8, 8

1 Arm Lat Pulldowns 90x12, 12, 11 +integrated partials

SROM Reverse Pec Deck 75sx15, 13, 11

EZ Bar Skull Crushers 75x10, 12, 11

***AB Curl 75x15, 95x10***

***OH Cable Tri 160x12, 9***

***Concentration DB Curls 30sx10, 10***