re: Daily Strength Check-In

Good luck with the rehab. My knees scare the shite out of me sometimes, but so far so good. This body building progression seems to be a little less taxing on the joints than the power lifting program. Taking everything to the edge failure is giving me consistent, low level DOMs though, and I feel like that’s a good indicator of growth. Arms have gone from 17.25” to 17.5” in about 3 months, so I’ll take it (that’s with a pump, so kind of meh).

Nippard Phase 2 W9D3

***Bench 135x8, 185x5, 225x3, 245x1, 265x1, 290xFail (this failure actually felt really good, I got it about half way then just held, but it didn’t stink at all-couple more weeks I think)***

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

Deficit Pendlay 205x5, 6, 6 +partials

BH 45 DB Incline Press 75sx10, 9, 6

1 Arm Lat Pulldowns 90x12, 12, 12

SROM Reverse Pec Deck 75sx17, 14, 13

EZ Bar Skull Crushers 75x12, 11, 10

***Inc DB Curl 30x10, 35x10, 40x10***

**Rope Tri 125x10, 140x8***

***Rope Hammer Curl 125x10, 140x8***

Encouraging day overall. The max attempt had me a bit exhausted for the first early lifts.

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ETA: Congrats on the milestones!

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Thanks! Just trying to avoid being called a weakling by all the other old men.

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290xFail (this failure actually felt really good, I got it about half way then just held, but it didn’t stink at all-couple more weeks I think)***

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Sounds like you'll get it next time.

Today:

Standing OHP: 186 x 2 (PR), 165 x 4 x 5 (PR, set of 5)
Deadlift: 415 x 1, 445 x 1, 460 x 2 (PR), 415 x 5
Squat 315 x 4 x 5

Thanks. I appreciate it.

Sunday:

Bench press: 230 x 1, 245 x 1, 255 x 1, 270 x 1 (fail) ... switched grip, 255 x 1 felt way harder than the 265 PR I hit last week and 270 didn't get off my chest. I'll have to get used to this new grip but no wrist/forearm pain so I'm going to stick with it.

Chin-ups: 3 x 3

Today:

Squat: 385 x 1 (PR), 345 x 2 x 5, 345 x 4, 345 x 3
Standing OHP: 187 x 1 (PR), 166 x 5 (PR, set of 5), 166 x 2 x 4, 166 x 3
Power clean: 135, 5 x 3

Nippard Phase 2 W10D2

Seated leg curl 180x12, 12, 10 +partials

BH Hack Squat 255x8, 8, 10

Machine single leg hip thrust 140x10, 10, 10

Leg ext 200x10, 10

Standing calf raise 275x15, 15, 14, 14 +static hold

Hip abduction 170x12, 13, 12

Also, friendly Election Day reminder:
Papa Swolio

Nippard Phase 2 W10D3

***Bench 135x8, 185x5, 225x3, 245x1, 275x1, 225x4***

Hi Cable Lateral Raise 55x16, 13, 12 +partials

Deficit Pendlay 205x6, 6, 5 +partials

BH 45 DB Incline Press 75sx10, 9, 8

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

SROM Reverse Pec Deck 80sx13, 12, 12

EZ Bar Skull Crushers 75x12, 11, 10

***AB Curl 75x10, 95x10, 8***

**OH Cable Tri 160x11, 9***

***Inc DB Curl 30sx10, 10***

***DB Preacher Conc Curl 25sx10***

Finished the week 4 for 4 again, didn't miss any training sessions. It was deload week so there was no problem doing all the prescribed sets/reps at the programmed weights. It was easy, which is the point, but unfortunately for me my right hip is starting to creak and hurt. My knees sound horrible when I squat, but no pain. While squatting, both knees emit this sound that I can only describe as the sound of a woman with long hair running a brush through it, a faint, whispery rustling kind of sound. No pain. Interesting. Perhaps I'll cut down my SQUAT! volume for a while, see what happens.

I got a new pair of shoes to SQUAT! in and they are lovely, I don't know the model but they are Adidas and they feel like a soft pair of slippers. The heel stack isn't as high as my Nike Romaleos, which is why I bought them, these are designed more for powerlifting and they feel perfect.

SQUAT! Work Sets:
#1 - 180lb x 5
#2 - 230lb x 5
#3 - 275lb x 5

+daily SQUAT! - 135lb x 10 x 3 sets.

Notes:
45 loaded reps + 30 air squats, maybe that's just too much in one day for nearly 46 year old hips and knees, thankfully there is no pain, so I'll just heat it and wait. I'll add 10lbs to my DL and SQ and 5lbs to P and BP and start cycle #2 on Monday.

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Andy says you may want to do 1 set of deads and then a couple sets of RDL or SLDL. I don’t like that.

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As long as my main lifts are generally going up, I'm going to avoid adding accessory lifts. I'll also try to do better with eating protein and sleeping before going that route.

Deload Week D1

Meadows Lateral 30sx8, 8, 7

WG Lat Pull 185x6, 6, 5

Bench 135x5, 185x5, 225x3, 255x1, 275x1

DH Cable Rows 190x7, 7, 6

BH DB Fly 50sx7, 7, 6

***OH Cable Tris 160x6, 5, 5***

Bayesian Curl 70sx6, 6, 5

***French Press 75x5, 85x6, 95x6***

***Inverse Zottman Curl 30sx5, 35sx5, 40sx4***