Liftandswim's Log

[jimbuick]

I like flats for going heavy without wraps but I squat better in wraps in oly shoes.

That makes sense to me because I can "pull" myself down better with a more moderate stance.

So it would make sense that you could load the wraps better with a closer stance and some oly shoes.

 

[bolt10]

It is! What made you decide to give flats a go?

I felt I was too forward on squats lately so tried it to force me to stay more balanced on the foot.

Part of it was to convince myself ankle dorsiflexio was fine so I could stop acting like that was a problem.

 

[liftandswim]

I felt I was too forward on squats lately so tried it to force me to stay more balanced on the foot.

Part of it was to convince myself ankle dorsiflexio was fine so I could stop acting like that was a problem.

Same

 

[liftandswim]

3/25

Hypertrophy Block #3

Week 7, Day 1

High Bar Pause Squat
work up, work up
430x1 PR
...with the extra volume I did yesterday I decided just to work up to a comfortable PR.

OHP
155x6 superset Pull-Ups x10
155x6 superset Pull-Ups x10
155x6 superset Pull-Ups x10
155x6 superset Pull-Ups x10
155x6 superset Pull-Ups x10

RDL
315x10 superset Pull-Ups x10
315x10 superset Pull-Ups x10

Incline Skullcrusher
5x15
superset
Incline Curl
5x15

Took a video of my top set. Figure I'm good for another 10-20lbs? And figure I'm good for another 35-50lbs low bar. So I likely can low bar pause squat 475-500lbs. All hypothetical, of course! Lol. I'm in between a notch on my belt. So that's annoying too. I always opt for it being a tad loose. Too tight and I can't squat for shît.

Diet update: down 7lbs in 3 weeks. Not too worried considering some is water/muscle glycogen, but I want to be weary of dropping weight too fast.

Stay strong AM.

https://youtu.be/A5hsCr-bbVw

 

[atanocc]

Beautiful squat man. Impressive!

 

[liftandswim]

Beautiful squat man. Impressive!

Thanks, man! Felt good

 

[RegisterJr]

Beautiful squat man. Impressive!

Agreed.

 

[liftandswim]

Agreed.

Thanks, Thomas

 

[Duramaxhd]

https://youtu.be/D69Hxty4RW0

Thought of u immediately first part

 

[SweetLou321]

Flats for this guy.

 

[liftandswim]

Hope y'all had a good Easter.

3/28

Hypertrophy Block #3

Week 7, Day 2

Incline Bench
225x7
225x7
225x7
225x7

Weighted Dips
+90x11
+90x11
+90x11

Feet Up Dumbbell Bench
100x10
100x10

Cable Lateral Raises
5x15
superset
Face Pulls
5x15

Rolling Tricep Extension
3x12
superset
Incline Curl
3x12

Tri-Set: 3 Rounds
Prone Rear Fly x15
Shrugs x15
Lateral Raises x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Stay strong AM.

 

[liftandswim]

3/29

Hypertrophy Block #3

Week 7, Day 3

Deadlift
435x4
435x4
435x4
460x2
460x2
415x4
415x4

High Bar Pause Squat
335x5
335x5
335x5

Hack Squat
3x20

Leg Curl
3x20

Difficult session.

Stay strong AM.

 

[liftandswim]

3/30

Hypertrophy Block #3

Week 7, Day 4

Machine Fly
3x15

Tricep Pushdown
3x20

Feet-Up Pause CGBP
185x10
185x10
185x10

Straight Arm Pulldown
3x20

Cable Row
3x10

Face Pulls
3x15
superset
Lateral Raises
3x15

Cable Concentration Curl
3x20

Tri-Set: 2 Rounds
Dumbbell Curl x10
Dips x10
CG Push-Up x10

Didn't feel like pushing the weights today so I opted for more of a bodybuilding style workout. Lighter weight, more control. Got the job done.

Stay strong AM.

 

[liftandswim]

4/1

Hypertrophy Block #3

Week 7, Day 5

Squat
405x3
405x3
405x3
405x3
405x3+ (5) RPE 9
365x4
365x4
330x6

Lat Pulldown
4x12

Incline Skullcrusher
2x15
superset
Incline Curl
2x15

Tricep Pushdown
1x20

May have to lose the flats. For now, at least. The rack height just isn't working. Starting with a shaky walkout and having to calf raise the weight to re rack is no bueno. Meh.

Strength isn't where I'd like it to be. Just gotta keep pushing. I'll get there. Being strong takes patience. Learning that more and more. Much respect to those 10+ year lifters.

I have two mini-sessions left this week. Work will dictate what I can get done given my shîtty weekend gym hours.

Stay strong AM.

 

[capo180]

Eh you haven't been working real heavy though dude. I'm sure once you work up to some heavier weights you'll be good. You're putting the work in, everything else will come in time.

 

[liftandswim]

Eh you haven't been working real heavy though dude. I'm sure once you work up to some heavier weights you'll be good. You're putting the work in, everything else will come in time.

Mhm, I hear ya. Appreciate the kind words!

 

[liftandswim]

4/4

Hypertrophy Block #3

Week 7, Day 5

Push Press
work up, work up
225x3

OHP
160x6
160x6
160x6
135x9
135x9

Standing Dumbbell OHP
1x15

Weighted Chins
+25x8
+25x8
+25x8
+25x8
+25x8

Cable Fly
3x15
superset
Cable Row
3x15

Lateral Raises
2x15
superset
Face Pulls
2x15

Tricep Pushdown
4x15
superset
Dumbbell Curl
4x15

8th day of work in a row. I need a day off. I'm exhausted.

Stay Strong AM.

 

[herderdude]

Some gooood push pressing, bud.

 

[liftandswim]

Some gooood push pressing, bud.

Thanks, dude. I'd love to be able to work my way up to 275x1 over the course of the next year.

 

[liftandswim]

4/5

Hypertrophy Block #3

Week 8, Day 1

High Bar Squat
work up, work up
405x3
405x3
420x3 (RPE 7.5)
365x6
365x6
365x6

High Bar Pause Squat
315x6
315x6

Feet Up CGBP
225x8
225x8
225x8

Pause Bench
(fatigued triples)
245x3
265x3
275x3

Weighted Dips
+50x15
+50x15

Machine Fly
3x15
superset
Machine Row
3x15

Cable Lateral Raises
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Solid session.

Stay strong AM.

 

[Sean1332]

Your log makes me look forward to training again lol

 

[liftandswim]

Your log makes me look forward to training again lol

Lol thanks, Sean! Just trying to put in the necessary work to get bigger and stronger

 

[Sean1332]

Lol thanks, Sean! Just trying to put in the necessary work to get bigger and stronger

Israetel has a good recent post on his FB page earlier regarding hypertrophy training and frequency. Your log seems to fit the bill pretty well.

Edit: Standby for a statistics PM tonight or tomorrow night lol

 

[liftandswim]

Israetel is GOAT. But really I'm just trying to get away from the greedy PR mindset. They'll come when they come. Learning to accept strength fluctuation as well

 

[SweetLou321]

Israetel has a good recent post on his FB page earlier regarding hypertrophy training and frequency. Your log seems to fit the bill pretty well.

Edit: Standby for a statistics PM tonight or tomorrow night lol

Can you send me this info?

 

[jswain34]

It's his most recent fb post. I got on and looked after sean posted that.

 

[Duramaxhd]

I wish I could train 6 days a week

 

[Balthazar]

squats and squats and squats and squats! i like it lol

 

[capo180]

Nice work lately dude. 275 would be one heavy ass push press.

 

[liftandswim]

4/6

Hypertrophy Block #3

Week 8, Day 2

Seated BTN Press
135x8 superset Pull-Ups x10
135x8 superset Pull-Ups x10
135x8 superset Pull-Ups x10
135x8 superset Pull-Ups x10
135x8 superset Pull-Ups x10

Chest Supported Row
4x12
superset
Prone Rear Fly / Lateral Raises (alternating)
4x12

Machine Row
2x12
superset
Shrugs
2x12

Lat Pulldown
2x12
superset
Upright Row
2x12

Incline Skullcrusher
4x12
superset
Incline Curl
4x12

Cable Lateral Raises
4x15
superset
Face Pulls
4x15

Tricep Pushdown
3x20
superset
Dumbbell Curl
3x20

Stay strong AM.

 

[jswain34]

Bet the delt/tri pumps were legit today eh?

 

[liftandswim]

Bet the delt/tri pumps were legit today eh?

Most definitely

 

[RegisterJr]

High reppage there man.

 

[capo180]

High reppage there man.

Agreed. Dat volume.

 

[liftandswim]

You guys think a really old bed could cause back discomfort? My bed is 20+ years old FWIW. Probably going to skip deadlifts tonight. Laying down and standing I'm fine, but bending over or sitting down causes discomfort. Like a 3/10 pain, but still nothing I want to play around with.

 

[jswain34]

Absolutely

 

[liftandswim]

Absolutely

I know I need a new one, but I'm cheap. But if it's going to cause me pain then it's a must.

 

[jswain34]

You can buy a mattress topper and sometimes that'll help. Thats what i did for my current mattress since I am also cheap.

Something like this:

But if your bed dips down id suggest getting a stiffer topper than memory foam. That wont change the dip much. I also sometimes sleep with a pillow under my ass or hip (depending on what way im sleeping - side vs back) to try and minimize the dip. That could be something to try too.

 

[capo180]

I just bought a new mattress, and my old one was about half as old as yours. The mattress topper would probably help though.

 

[Balthazar]

it may seem like a lot to spring for but if your current bed is so worn that it's causing you physical discomfort, it's probably also ruining your sleep. i got a cheap king size memory foam mattress for only a little more than 300 and it's awesome. considering how much time you spend using it and how long one can last it's really not that much money, it will improve your life my friend.

 

[jimbuick]

I've got a tuft and needle that I'm very happy with. Bought it after I moved into the house last year.

 

[liftandswim]

Thanks for the input, guys. I'll probably splurge for a bed in the near future.

Anyone else have thoughts on the tuft and needle? It looks legit.

 

[liftandswim]

4/9

Hypertrophy Block #3

Week 8, Day 3

3 Count Pause Bench
work up, work up
315x1 PR
225x8
225x8
225x8

Pull-Ups
50 total

Cable Fly
2x15

Cable Lateral Raises
3x15
superset
Face Pulls
3x15

Incline Skullcrusher
5x12
superset
Incline Curl
5x12

Stoked about the 3 count pause bench PR. 315 was easy. Probably could have hit 330 on the day if I had to guess. But you know how bench goes, super easy until it's not. Well on my way to that 350+ pause bench. Best part? I haven't handled anything over 265 (other than like 2 times) in the past 25 weeks. And only benching with my pinkies on the rings once every two weeks or so. Hitting mostly CG and dips.

Think I need to cut carbs a tad. Not total calories though. I just need more volume, my appetite has been super high lately. Hard to control.

Woke up again with back discomfort. It's the dip in the bed. Because now that I'm up and moving its a 0/10.

Stay strong AM.

 

[jswain34]

Try the pillow thing i mentioned for the dip in the bed in the short term. And honestly, i started sleeping on the floor every once in a while when my bed was really bugging me last year.

Nice 3ct pr too man. And "super easy til its not" story of my benching life.

 

[liftandswim]

Thanks, I'll give it a try tonight.

And yep, think that's most of us. Even a grind on bench is easy. Just doesn't feel like the other lifts.

 

[RegisterJr]

Awesome PR man. 3 plates!!

Tempurpedic mattress FTW. It's pricy, but you can get an interest free 4 year payment plan. Best mattress out there.

 

[bolt10]

I went to a mattress store last year and tried a bunch out. Find the best one for you, but honestly my new one is amazing and my sleep is a billion times better (more rested and less aches and pains).

 

[liftandswim]

Extremely busy week ahead of me starting today. So I'm just going to do what I want in the gym. No programming, no stress. Work comes first. I kinda need a whatever week after all this structure anyway. It'll probably result in some relatively heavy lower work at a really low volume and bodybuilding for the upper body. Today I was in and out in 30 minutes.

Pause Squat
(belt-less)
working up with doubles and triples
430x1 belt-less PR

Leg Curl
2x15

Stay strong AM.

 

[Balthazar]

i always thought that doing what feels right is probably the best policy. it's good to have forethought and a plan but you've got to have some balance with feeling and intuition. i bet you'll come through the other side of this week totally ready to tackle the training you have lined up.

 

[liftandswim]

Trained like twice this week. Didn't feel like logging it. Mediocre sessions anyway. Starting my strength block full steam ahead on Monday.