re: Daily Strength Check-In

Last workout of 24 in the books. Pull day with rows, pulldowns rear delt reverse flys, various bicep variations. About 21 total sets.

The Hay is in the barn for this year.

Nippler W7D3

Decided to hit bench again since Monday wasn’t great.

Bench 135x10, 185x5, 225x3, 265x1, 290x1 New 1rm

HC Laterals 65sx10, 12, 10 +llp

CS Rows 285x8, 8, 10

Dips BW+25x8, 8, 8

Bayesian Curls 80sx10, 8, 10

Lat Pull-in 155sx12, 10, 10

Long Rope Triceps 110x16, 11, 11 +ds

Preacher Curl 75x10, 85x10, 8

Today felt much better than Monday and I’m stoked to have a new PR on bench.

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HVAU

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new PR on bench.

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My workout got cut short tonight so only had time for squats.

Warmup
Stretches

Circuit 3 sets
25 jumping jacks
10 kb goblet squats 25lb kb
10 kb swings 25lb kb

Back squats
5 x 135
3 x 185
3 x 245
5 x 275
3 x 315
2 x 345
1 x 385 tied PR
3 x 315
3 x 315

385 felt really good. Next week I'm going to go for 405.

It's crazy that we both PRd bench at 290 this week. I missed about 6 months of lifting dealing with a ounched nerve. In fact, my Dr told me that I would have to give up squats. After about 3 months I went tp a PT and he told me he would have me squatting again in 90 days or less. He was right.

That first few months back was hard, but I also had time to clean up some bad form and othet bad habits so it all worked out.

I really want to hit 405 in squats and 315 on bench. I don't really like deadlifts so they are lagging behind, but I'm going to work on it and try to hit the 1000lb club this year.

Squat continues to rise but I’m still no where near where I was last year before my bulging disc in my neck. Bench and OHP are back to previous levels but squat isn’t following that muscle memory thing.

Seated leg curl 110 3x 8-12
Squat 385 5, 355 6, 325 8
Leg press 5 plates 3x10-15
Leg extension 150 3x 10-15
Calf raises on leg press machine 3x10-15

Bench day
330x5
305x6
285x8

Incline
245x6
225x8
195x10

Flys 3x12
Reverse fly 3x15-20
DB curl 3x10-12
Hammer curl 3x10-12

I backed off some on bench and incline. The gym bought some new bars and they felt weird. The brand was Tag, ok knurling, spin was crazy fast, very whippy, and the collars were slick as owl shite and I was afraid to sling weights off. Pretty thin feeling, probably 28 mm (maybe 27), will take some getting used to. Best I can tell those bars are $350 and if that’s true, my gym is run by morons because an Ohio power bar is that much and will last forever

Quick one today. The wife decided it would be a great day to repaint our bedroom.

Warmup circuit x 3
10 kb swings 25lb
10 kb RDLs 25lb
5 kb snatch each arm 25lb
10 kb squat to press 25lb

Power Clean
6 x 95
8 x 115
6 x 135
2 x 145...bad set/shite form/total suck
4 x 145

No explosiveness on the bad set. I went from listening to a podcast to some 90's rock for the next set.

Deadlifts
8 x 145
6 x 185
6 x 225
4 x 245
2 x 275
1 x 295 PR

I don't like the DL and haven't put much effort into it. If it wasn't for ego and wanting to hit the 1k club I would probably keep ignoring it.

As it stands my numbers are:
Back Squat 385lbs
Bench Press 290lbs
Deadlifts 295lbs

I'm only 30lbs away now. I'm 90% sure I can hit 405 on squats next week and I think I can squeeze out 10 more lbs on DL. Bench Press is my villain. I should be able to bench more than I can.

Last Nippler Day was Friday

Deadlift 315x3, 3, 3
Machine Leg Press 395x6. 6, 7
Seated Leg Curl 180x12, 10, 10 +llp
Machine Calf Press 315x12, 12, 10
Single Leg Ext 105x10, 10, 10
Hip Abduction 140x14, 10, 12

Back to Nippard tomorrow

Nippard W1D2

BB Squat 275x6, 7, 8, 8

Seated Leg Curl 180x10, 10, 10, 12

Single Leg Ext 105sx10, 9, 8

Machine Calf Press 315x13, 12, 12

Hip Adduction 200x10, 10

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advanced age

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I'm right there with you. I turn 50 this year. My damn back has hurt since Sunday painting the master bedroom at my house. Lifting weights 4 days a week...no problem. Lifting a paintbrush for 2 days...problem.

Hopefully I'll be back out lifting by Saturday.