re: Daily Strength Check-In

Deload Week D3

***Bench 135x10, 185x8, 225x5, 245x1, 260x2***

Hi Cable Lateral Raise 55x8, 7, 6

Deficit Pendlay 205x3, 3, 3

BH 45 DB Incline Press 75sx5, 5, 4

1 Arm Lat Pulldowns 90x6, 6, 6

SROM Reverse Pec Deck 80sx7, 6, 6

EZ Bar Skull Crushers 75x6, 6, 5

***Inc DB Curl 35sx5, 40sx5, 45sx5***

The Nippler W1D1

Bench 240x3, 3, 3, 4, 250x1

WG Pull-ups BW-25x9, 7, 6 +llp

Meadows Lateral 30sx20, 16, 14 +llp

EO Cable Row 190x14, 12, 12

DB Fly 40sx14, 12, 10

Cable Lat Pull Around 110sx12, 16, 16

OH Rope Triceps Ext 80x16, 12, 12

Rope Hammer Curls 125x12, 10, 10

Yeah. The Nippard is a lot of volume, body building style program, and I’ve seen great gains from an aesthetics perspective over the 20 week cycle. I’ve likely sacrificed the 1rm gains, but I did increase my bench max a fair amount, and slightly increased my squat max.

The Rippler is definitely a peaking program, and I had really good results in the strength increase department.

This next 7 weeks is a hybrid. I’m using the Rippler progressions for bench, squat, and returning to deadlift, while using Nippard’s program as accessories. If all goes according to my plan I should add 5 lbs to my bench max, 10 lbs to squat, and 10 lbs to deadlift (assuming my numbers haven’t significantly decreased from doing alternatives to deadlift for the last 20 weeks). I think those are decent increases for a 7 week cycle.

For reference, my current 1RMs are B 285, S 335, D 365.

There’s some nasty stuff going around. My son has been real sick since last Wednesday, and the college I teach at just put out an email saying Whooping Cough is going around the campus.

Several days to chart here:

Nippler W1D3

High cable lateral 60sx12, 11, 12 +llp

Deficit Pendlay 205x7, 6, 7

1 Arm Lat Pull 90x12, 12, 12 +ip

Paused dips BWx10, 12, 13

Bayesian curl 70sx12, 10, 10

Long rope tricep 80x16, 14, 14

W1D4

DL 310x3x3, x5, 320x1

Leg curl 180x12, 11, 13 +llp

Leg press machine 385x8, 9, 9

Calf press 280x14, 14, 12

Hip abduction 165x12, 12, 10

W2D1 (shortened day)

Bench 230x3x4, 255x1

WG paused pull-ups BW-25x10, 10

Meadows lateral 35sx10, 10 +llp

Elbows out cable row 190x14, 13 +llp

Db fly 50sx12, 12

CB lat pull around 125x14, 12 +llp

Cable tricep ext 155x14, 10

W2D2

Squat 280x2x4, x5, 315x3, 350x1 (New PR and 1000 lb mark )

BB rdl 185x12, 12, 12

Leg ext 205x11, 11, 10 +llp

Calf press 280x14, 14, 13

Hip adduction 200x10, 11, 9

I have a one month old at home, so I’m just slowly getting back to the gym. This was my first leg workout in over a month, RIP.

Today:

Squats: 155x8, 175x6, 195x4, and 225x3

Hack Squat: 180 3x8

Hip Thrust: 90x8, 140x8, and 180x6

Leg Press: 180x8, 230x8, and 270x6

Nippler W3D1

Bench 245x5x2, 270x1, 10 second static hold at 305

WG Pull-ups BW-25x10, 8, 6 +llp

Meadows Laterals 35sx14 +llp, 30sx15, 16 +llp

Elbows Out Cable Row 200x12, 10, 12 +llp

DB Fly 50sx12, 12, 10

Cable Lat Pull Around 125x14, 14, 12 +llp

OH Rope Triceps 85x16, 12, 11

***Rope Hammer Curl 125x12***

Nippler W3D3

High Cable Lateral 65sx12, 12, 10 +llp

Deficit Pendlay205x6, 7, 7

1 Arm Lat Pulldowns 90sx11, 10, 9 +llp

Paused Dips BWx12, 12, 10

Bayesian Curls 70sx12, 10, 10

Long Rope Cable Tris 85x17, 14, 12

DB Hammer Curls 35sx10, 40sx10, 45sx6, 7

Skullcrushers 75x10, 10, 10

Reverse Grip DB Curls 25sx10, 30sx10, 35sx10

Camber Bar Bench 135x10, 10, 10

Landmine Rows
Wide grip 90 x 10, 135 x 8 x2
Narrow grip 90 x 10, 135 x 6 x 2

One arm row 50lb DB x 10 x 3

Bent over BB row 115lbs x 10, 125lbs x 10, 135lbs x 10

Lat Pulldown 90lbs x 10, 115lbs x 10, 140lbs x 8 x 2

Seated cable rows 45lbs x 12, 70lbs x 12, 95lbs x 10 x 2

21's 50lbs x 3
BB curls 65lbs x 6, 8, 7...70lbs x 6
One arm incline curl 20lb DB x 15 x 3
Cable reverse grip curl 35lbs x 12 x 3

Squats: 245 3x3
Hack Squat: 180x8, 200x8, and 250x6
Hip Thrusts: 90x8, 140x8, and 180x6
Leg Press: 90x10, 180x8, and 290x6

First time doing two days in a row in while. Slowing getting back in to it.