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Started By
Message
re: Daily Strength Check-In
Posted on 1/19/25 at 10:08 pm to Maytheporkbewithyou
Posted on 1/19/25 at 10:08 pm to Maytheporkbewithyou
48 years old. Previously had a 500 DL, 400 squat, and 290 bench press at 38 years old.
Got back in gym June 2024. I’m 5’10” and 262 (down from 285 in June). I’m back to doing multiple sets of 3-4 body weight pulls ups, bench press is 275, and squat is 275. Just starting to get back into training deadlift. I’m going to set a goal of 1000 lbs club by August 2025.
Got back in gym June 2024. I’m 5’10” and 262 (down from 285 in June). I’m back to doing multiple sets of 3-4 body weight pulls ups, bench press is 275, and squat is 275. Just starting to get back into training deadlift. I’m going to set a goal of 1000 lbs club by August 2025.
1
Posted on 1/20/25 at 1:38 pm to Drizzt
Nippard W1D1
Cuffed laterals 65sx10, 10, 12
Low inc smith bench 175x11, 11, 7, 7
Crossbody lat pull around 170sx10, 10, 9
CS db rows 70sx8, 65sx10, 10
Steep cable tri ext 110x13, 10, 10
Lat prayer 125x11, 10, 10
DB fly 45sx12, 12, 10 (dropped weight to try to extend arms more in the stretch)
Cuffed laterals 65sx10, 10, 12
Low inc smith bench 175x11, 11, 7, 7
Crossbody lat pull around 170sx10, 10, 9
CS db rows 70sx8, 65sx10, 10
Steep cable tri ext 110x13, 10, 10
Lat prayer 125x11, 10, 10
DB fly 45sx12, 12, 10 (dropped weight to try to extend arms more in the stretch)
Posted on 1/21/25 at 11:31 am to HVAU
Nippard W3D2
Squat 225x10, 275x10, 305x6, 325x4
Seated leg curl 190x10, 11, 11, 12
Single leg ext 105x10, 10, 10
Machine calf press 315x12, 12, 12
Machine hip adduction 205x10, 10, 6
Squat 225x10, 275x10, 305x6, 325x4
Seated leg curl 190x10, 11, 11, 12
Single leg ext 105x10, 10, 10
Machine calf press 315x12, 12, 12
Machine hip adduction 205x10, 10, 6
Posted on 1/21/25 at 8:04 pm to HVAU
Lifting in the garage gym today sucked!!!
Posted on 1/21/25 at 8:26 pm to lsu777
Last year, in a north Alabama ice storm, I went and worked out in a buddy’s garage since my gym was closed. Cold as hell and it sucked donkey’s…
Posted on 1/21/25 at 9:22 pm to HVAU
It's 17° here at my house. No idea the temperature in my garage, but it was fricking cold.
I got my spotter arms in today so excited about that.
I cut it down to just squats tonight. It was already later than I wanted to work out, but I didn't want to completely skip.
Stretched good and then did some warmup excercises for back and legs.
Back Squats
5 x 135
5 x 225
5 x 275
4 x 315
3 x 345
1 x 375
1 x 395
1 x 375
1 x 355
2 x 335
Supposed to be a little warmer tomorrow here.
I got my spotter arms in today so excited about that.
I cut it down to just squats tonight. It was already later than I wanted to work out, but I didn't want to completely skip.
Stretched good and then did some warmup excercises for back and legs.
Back Squats
5 x 135
5 x 225
5 x 275
4 x 315
3 x 345
1 x 375
1 x 395
1 x 375
1 x 355
2 x 335
Supposed to be a little warmer tomorrow here.
Posted on 1/23/25 at 12:25 pm to Maytheporkbewithyou
Nippard W3D3
Bench 230x6, 6, 5, 255x2, 275x1
Pull-ups BWx6, BW-25x11, BW-25x8 with two drop sets of 7 and 6
Paused Dips BW+25x10, 10
SROM Cable Rows 190x12, 13, 14
SROM Lateral Raises 15sx17, 15, 15
Inverse Zottmans 40sx10, 10, 10
Bench 230x6, 6, 5, 255x2, 275x1
Pull-ups BWx6, BW-25x11, BW-25x8 with two drop sets of 7 and 6
Paused Dips BW+25x10, 10
SROM Cable Rows 190x12, 13, 14
SROM Lateral Raises 15sx17, 15, 15
Inverse Zottmans 40sx10, 10, 10
Posted on 1/23/25 at 1:40 pm to HVAU
EEEAGAGGAGAHHHAHAH!!!!
Grabbing that metal out in the garage gym is fricking hell....frickin' hell!
5/3/1 - W3D1 & W3D2
Press:
Warm-up-45lb x 5 x 2, 95lb x 5, 135lb x 2
Work Sets:
#1 - 175lb x 5
#2 - 200lb x 3
#3 - 225lb x 3 (+1 MINRAP)
Deadlift:
Warm-Up Sets: RDLs-45lb x 5 x 2, 135lb x 5, DL-225lb x 2
Work Sets:
#1 - 305lb x 5
#2 - 345lb x 3
#3 - 385lb x 2 (+1 MINRAP)
Notes:
I can't feel my toes or my fingertips, but I continue to be a "Pulling Machine" with my deads and I am glad to put 2 wheels on the bar for top set on the Press and rep it so easy. Now ....where are my burritos?
Grabbing that metal out in the garage gym is fricking hell....frickin' hell!
5/3/1 - W3D1 & W3D2
Press:
Warm-up-45lb x 5 x 2, 95lb x 5, 135lb x 2
Work Sets:
#1 - 175lb x 5
#2 - 200lb x 3
#3 - 225lb x 3 (+1 MINRAP)
Deadlift:
Warm-Up Sets: RDLs-45lb x 5 x 2, 135lb x 5, DL-225lb x 2
Work Sets:
#1 - 305lb x 5
#2 - 345lb x 3
#3 - 385lb x 2 (+1 MINRAP)
Notes:
I can't feel my toes or my fingertips, but I continue to be a "Pulling Machine" with my deads and I am glad to put 2 wheels on the bar for top set on the Press and rep it so easy. Now ....where are my burritos?
Posted on 1/23/25 at 10:20 pm to DrDenim
Warmup circuit 3 x 10 25lb KB
KB RDL's
KB snatch each arm
KB swings
Deadlifts
5 x 135 x 2 Fat Gripz
5 x 225 Fat Gripz
5 x 255
3 x 275
2 x 295
1 x 315
1 x 330 new PR///failed lift
Leg curls
4 x 12 75lbs
KB RDL's
KB snatch each arm
KB swings
Deadlifts
5 x 135 x 2 Fat Gripz
5 x 225 Fat Gripz
5 x 255
3 x 275
2 x 295
1 x 315
1 x 330 new PR///failed lift
Leg curls
4 x 12 75lbs
Posted on 1/25/25 at 1:00 pm to Maytheporkbewithyou
Nippard W3D4
Nothing special today. Got to drive to Birmingham for a gig, so I didn’t add lifts.
Prone leg curl 100x10, 10, 10
Machine leg press 395x7, 7, 7
Paused BB RDL 245x8, 8
Machine hip abduction 175x10, 10, 14
Sissy squat BWx10, 10, 10
Machine standing calf press 275x12, 13, 285x13
Nothing special today. Got to drive to Birmingham for a gig, so I didn’t add lifts.
Prone leg curl 100x10, 10, 10
Machine leg press 395x7, 7, 7
Paused BB RDL 245x8, 8
Machine hip abduction 175x10, 10, 14
Sissy squat BWx10, 10, 10
Machine standing calf press 275x12, 13, 285x13
Posted on 1/25/25 at 8:34 pm to HVAU
Warmup circuit 2 x 10
Light DB OHP, pushups, light DB kickbacks, light DB front raises
BB bench press
5 x 135 x 2
3 x 185
3 x 225
1 x 275
1 x 300 failed PR
1 x 300 failed again
2 x 275
3 x 265
3 x 265
4 X 245
8 x 225
Incline DB
12 x 40lbs
10 x 50lbs
8 x 60lbs x 2
Cable flyes
10 x 45lbs
10 x 55lbs
9 x 65lbs
10 x 65lbs, wasn't paying attention and forgot to add another 10lb plate
Light DB OHP, pushups, light DB kickbacks, light DB front raises
BB bench press
5 x 135 x 2
3 x 185
3 x 225
1 x 275
1 x 300 failed PR
1 x 300 failed again
2 x 275
3 x 265
3 x 265
4 X 245
8 x 225
Incline DB
12 x 40lbs
10 x 50lbs
8 x 60lbs x 2
Cable flyes
10 x 45lbs
10 x 55lbs
9 x 65lbs
10 x 65lbs, wasn't paying attention and forgot to add another 10lb plate
Posted on 1/26/25 at 7:54 pm to Maytheporkbewithyou
Warmup circuit 2 x 10
Light kb rows, light db press, light db curls, light lat pulldowns
Lat pulldowns
12 x 70
12 x 85
10 x 100
8 x 115
8 x 120
7 x 125
Landmine rows
12 x 90
9 x 115
8 x 125
6 x 135
One arm db rows
10 x 50lbs
8 x 60lbs x 2
BB OHP
6 x 95
6 x 115
6 x 135
4 x 155
2 x 175
1 x 185
4 x 155
DB lateral raise
12 x 10lbs
10 x 15lbs
8 x 20lbs
I don't think I broke my pinky tonight, but I smashed it with a 60lb db tonight. It's a little swollen and hurts, but it's manageable. I may have said some things I'm not proud of right after it happened.
Light kb rows, light db press, light db curls, light lat pulldowns
Lat pulldowns
12 x 70
12 x 85
10 x 100
8 x 115
8 x 120
7 x 125
Landmine rows
12 x 90
9 x 115
8 x 125
6 x 135
One arm db rows
10 x 50lbs
8 x 60lbs x 2
BB OHP
6 x 95
6 x 115
6 x 135
4 x 155
2 x 175
1 x 185
4 x 155
DB lateral raise
12 x 10lbs
10 x 15lbs
8 x 20lbs
I don't think I broke my pinky tonight, but I smashed it with a 60lb db tonight. It's a little swollen and hurts, but it's manageable. I may have said some things I'm not proud of right after it happened.
Posted on 1/27/25 at 12:41 pm to Maytheporkbewithyou
Nippard W4D1
Cuffed laterals 65sx10, 10, 13
Inc smith bench 185x11, 9, 7, 6
Lat pull around 170sx10, 11, 11
DB fly 50sx10, 10, 9
CS DB row 65sx11, 10, 10
OH called tris 95x18, 16, 13, drop set 80x16, 50x10
Lat prayer 125x11, 10, 11
Inc DB curl 40sx11, drop set 30sx12, 20sx6
Drop sets were brutal and effective.
Cuffed laterals 65sx10, 10, 13
Inc smith bench 185x11, 9, 7, 6
Lat pull around 170sx10, 11, 11
DB fly 50sx10, 10, 9
CS DB row 65sx11, 10, 10
OH called tris 95x18, 16, 13, drop set 80x16, 50x10
Lat prayer 125x11, 10, 11
Inc DB curl 40sx11, drop set 30sx12, 20sx6
Drop sets were brutal and effective.
Posted on 1/28/25 at 12:15 pm to HVAU
Nippard W4D2
Squat 225x15, 275x10, 310x6, 335x2
Seated leg curl 190x10, 12, 11, 10
SL extension 105sx10, 10, 11
Machine calf press 315x12, 13, 14
Hip Adduction 160x12 (dropped the rest with a little inner hammy discomfort from the squat sets).
Squat 225x15, 275x10, 310x6, 335x2
Seated leg curl 190x10, 12, 11, 10
SL extension 105sx10, 10, 11
Machine calf press 315x12, 13, 14
Hip Adduction 160x12 (dropped the rest with a little inner hammy discomfort from the squat sets).
Posted on 1/29/25 at 9:23 am to HVAU
Can’t believe you psychos were working out in those cold temps last week.
I took the whole week off.
Pressed 150 for 3 sets of 5 and squatted 305 for the same yesterday. Trying to get back to my strongest and pass that up but going to have to stop taking so many breaks.
I took the whole week off.
Pressed 150 for 3 sets of 5 and squatted 305 for the same yesterday. Trying to get back to my strongest and pass that up but going to have to stop taking so many breaks.
Posted on 1/31/25 at 8:30 pm to Earnest_P
Wednesday
Warmup--stretches, goblet squats, kb swings, jumping jacks
Back Squat
5 x 135
3 x 185
3 x 225
3 x 275
3 x 315
2 x 345
1 x 345
Cossack squats bodyweight
2 x 6
Lunges
3 x 5 30lb DBs
Leg extensions
14 x 70lbs
12 x 80lbs
10 x 90lbs
8 x 100lbs
Friday
Warmup--pushups, light kickbacks, light rows, DB OHP 2 x 15
BB Bench Press
5 x 135 x 2
5 x 185
5 x 225
5 x 245
4 x 255
2 x 265
1 x 265
4 x 245
7 x 225
Cable flyes
12 x 55lbs
10 x 65lbs
8 x 75lbs
6 x 85lbs
6 x 85lbs
Tricep pushdowns
12 x 55lbs x 2
10 x 65lbs
8 x 75lbs
6 x 85lbs
6 x 85lbs
DB alternating single arm tricep extensions
12 x 15lbs
10 x 20lbs
8 x 30lbs x 2
Warmup--stretches, goblet squats, kb swings, jumping jacks
Back Squat
5 x 135
3 x 185
3 x 225
3 x 275
3 x 315
2 x 345
1 x 345
Cossack squats bodyweight
2 x 6
Lunges
3 x 5 30lb DBs
Leg extensions
14 x 70lbs
12 x 80lbs
10 x 90lbs
8 x 100lbs
Friday
Warmup--pushups, light kickbacks, light rows, DB OHP 2 x 15
BB Bench Press
5 x 135 x 2
5 x 185
5 x 225
5 x 245
4 x 255
2 x 265
1 x 265
4 x 245
7 x 225
Cable flyes
12 x 55lbs
10 x 65lbs
8 x 75lbs
6 x 85lbs
6 x 85lbs
Tricep pushdowns
12 x 55lbs x 2
10 x 65lbs
8 x 75lbs
6 x 85lbs
6 x 85lbs
DB alternating single arm tricep extensions
12 x 15lbs
10 x 20lbs
8 x 30lbs x 2
Posted on 2/1/25 at 1:55 pm to Maytheporkbewithyou
Few Nippard Days
Thursday W4D2a
Bench 230x6, 6, 6, 260x1
Inverse Zottmans 40sx10, 10, 11
Friday W4D2b
SROM cable rows 150x10, 195x12, 12, 14
Pull-ups BWx6, BW-25x11, 9
Dips BWx6, BW+25x10, 11
SROM laterals 15sx17, 20sx12, 11
Saturday W4D4
Prone leg curl 80x8, 100x10, 10, 12
Machine leg press 300x8, 395x7, 7, 8
BB RDL 195x8, 245x8, 8
Hip abduction 130x10, 175x10, 10, 15
Sissy squat BWx10, 10, 10
Machine calf press 240x10, 315x12, 12, 14
Thursday W4D2a
Bench 230x6, 6, 6, 260x1
Inverse Zottmans 40sx10, 10, 11
Friday W4D2b
SROM cable rows 150x10, 195x12, 12, 14
Pull-ups BWx6, BW-25x11, 9
Dips BWx6, BW+25x10, 11
SROM laterals 15sx17, 20sx12, 11
Saturday W4D4
Prone leg curl 80x8, 100x10, 10, 12
Machine leg press 300x8, 395x7, 7, 8
BB RDL 195x8, 245x8, 8
Hip abduction 130x10, 175x10, 10, 15
Sissy squat BWx10, 10, 10
Machine calf press 240x10, 315x12, 12, 14
Posted on 2/3/25 at 12:56 pm to HVAU
Nippard W5D1
Slept horribly last night.
Low Inc Smith Bench 185x11, 9, 8, 5
Lat Pull Around 125sx8, 170sx11, 11, 11
Cuffed Laterals 65sx10, 10, 13
CS DB Row 65sx10, 11, 12
DB Fly 55sx10, 10, 10
Lat Prayer 125x12, 12, 12
OH Cable Tris 95x24, 20 drop set 95x15, 80x8, 50x12
Last week of U/L. Next week I’m moving to a 6 day PLPaPLPb split. Excited to see how well it works for a block, and to cut down session times.
Slept horribly last night.
Low Inc Smith Bench 185x11, 9, 8, 5
Lat Pull Around 125sx8, 170sx11, 11, 11
Cuffed Laterals 65sx10, 10, 13
CS DB Row 65sx10, 11, 12
DB Fly 55sx10, 10, 10
Lat Prayer 125x12, 12, 12
OH Cable Tris 95x24, 20 drop set 95x15, 80x8, 50x12
Last week of U/L. Next week I’m moving to a 6 day PLPaPLPb split. Excited to see how well it works for a block, and to cut down session times.
Posted on 2/4/25 at 11:54 am to HVAU
Nippard W5D2
Squat 135x5, 225x5, 275x5, 315x5, 340x2
Seated Leg Curl 150x8, 195x10, 10, 8, 8
Leg Extension 160x10, 205x12, 12, 12
Machine Calf Press 320x12, 13, 12
Hip Adduction 160x10, 200x10, 11, 11
Squat 135x5, 225x5, 275x5, 315x5, 340x2
Seated Leg Curl 150x8, 195x10, 10, 8, 8
Leg Extension 160x10, 205x12, 12, 12
Machine Calf Press 320x12, 13, 12
Hip Adduction 160x10, 200x10, 11, 11
Posted on 2/6/25 at 3:03 pm to HVAU
Nippard W5D3
Bench 135x8, 185x6, 230x5, 4, 250x2, 265x1, 280x1, 225x5, 135x15
Pull-ups BWx7, BW-25x11, 9
Dips BW+25x11, 12
SROM Cable Row 150x12, 195x13, 14, 15
Inverse Zottmans 40sx10, 10, 10
SROM DB Laterals 20sx12, 12, 12
Bayesian Curls 80sx10, 8
Missing D4 with a trip down south. Starting PLPaPLPb next week.
Bench 135x8, 185x6, 230x5, 4, 250x2, 265x1, 280x1, 225x5, 135x15
Pull-ups BWx7, BW-25x11, 9
Dips BW+25x11, 12
SROM Cable Row 150x12, 195x13, 14, 15
Inverse Zottmans 40sx10, 10, 10
SROM DB Laterals 20sx12, 12, 12
Bayesian Curls 80sx10, 8
Missing D4 with a trip down south. Starting PLPaPLPb next week.
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