Liftandswim's Log

[liftandswim]

You been enjoying the switch back to 5/3/1? I found the hyper/strength/peaking blocks are very effective but by far the most boring form of training I've ever done and really doesn't spark that fire in me like I use to have. So I now understand where you were coming from before when you hit that period of blah in your training.

So far, yes. It's much easier too. My total volume is way down. I guess we'll see if I get any stronger.

And I hear ya, my training was damn effective, but it was boring.

 

[SweetLou321]

So far, yes. It's much easier too. My total volume is way down. I guess we'll see if I get any stronger.

And I hear ya, my training was damn effective, but it was boring.

We all do this for the fun in the end. So that says a lot.

 

[liftandswim]

We all do this for the fun in the end. So that says a lot.

Yeah, taking a step back has helped. In the gym 4 days a week instead of 5 too. Getting back to enjoying training

 

[SweetLou321]

Yeah, taking a step back has helped. In the gym 4 days a week instead of 5 too. Getting back to enjoying training

This is something I think I could use greatly. I really feel like I've been pushing myself against the wall lately instead of just training, kicking ass, having fun, and working towards my goals.

 

[liftandswim]

This is something I think I could use greatly. I really feel like I've been pushing myself against the wall lately instead of just training, kicking ass, having fun, and working towards my goals.

Yeah I figure I'm in this for the long haul. Just need to get in there, train with some sense, and in 10 years I'll squat a truck.

 

[SweetLou321]

Yeah I figure I'm in this for the long haul. Just need to get in there, train with some sense, and in 10 years I'll squat a truck.

I've been reading Jim wendler material again. I always enjoy his writing style. I keep losing sight of just adding a little here and there instead of hitting huge weight this block or this training cycle. The big picture is always the way to look at it. We all forget this time to time.

 

[liftandswim]

CWS and Israetel say up front they're writing for people who want to make improvements as fast as they can. So can't knock them. Just not for me...right now.

And I'm actually not that big of a fan of wendler's writing. I like the guy, don't get me wrong.

 

[SweetLou321]

CWS and Israetel say up front they're writing for people who want to make improvements as fast as they can. So can't knock them. Just not for me...right now.

And I'm actually not that big of a fan of wendler's writing. I like the guy, don't get me wrong.

The only thing about cws and Israetels stuff that is boring is the lack of prs one can get. The meet is really the only pr period. Where 5/3/1 you can take a pr any day. That is huge for the mental aspect but so is not missing prs over and over again too. Merit both ways.

Liking someone or liking their writing style are two different things that's for sure. I got you there.

 

[liftandswim]

6/13

Week 3, Day 2

OHP
150x5
170x3
190x1+ (5) RPE 8

Push Press
225x3
245x1 PR

Pause OHP
140x5

RDL
315x8
315x8
365x6

Lateral Raises
5x15
superset
Face Pulls
5x15

Incline Skullcrusher
5x12
superset
Incline Curl
5x12

Felt strong on my OHP today. Could have done 7 reps with 190lbs for sure. Opted for a heavy push press PR instead. Bit of an ego stroke. Oh well.

Stay strong AM.

 

[jswain34]

Damned heavy pressin man.

 

[liftandswim]

Damned heavy pressin man.

Thanks! My overhead movements seem to be improving the most right now, oddly enough.

 

[RegisterJr]

Damned heavy pressin man.

This. Nicely done.

 

[liftandswim]

This. Nicely done.

Thanks, thomas

 

[liftandswim]

6/15

Week 3, Day 3

Pause Bench
230x5
260x3
290x1 (no AMRAP, joker set instead)
305x4 PR RPE 9

Three Count Pause Bench
245x5
245x5

High Bar Squat
385x5
385x5
385x5

Cable Row
5x10

Tricep Pushdown
5x15

Dumbbell Curl
3x15

Again, upper body lifts seem to be winning out. That may have even been an RPE 8.5. Hard to say.

Stay strong AM.

 

[capo180]

You're killing it dude. PRs on PRs. You back to bulking up?

 

[liftandswim]

You're killing it dude. PRs on PRs. You back to bulking up?

Thanks! And nope, hanging out around 205lbs right now. Looking to shed a few more actually. Just can't bring myself to eat less than 3250 calories without strangling someone haha

 

[liftandswim]

Just went on a light jog. Don't ask me why. Cardio not as bad as I thought, but holy hell my calves couldn't take it. They were gassed after a couple minutes.

 

[SweetLou321]

Just went on a light jog. Don't ask me why. Cardio not as bad as I thought, but holy hell my calves couldn't take it. They were gassed after a couple minutes.

I'm probably the only one who understands this ATM lol

 

[herderdude]

I hit up some cardio a couple weeks ago. It was brutal! I got up to whatever speed and incline it was and had to back it off. Put my hands on the heart rate detector, 120 bpm. I'm in subpar shape, but it was my damn tibialis that was the limiting factor.

 

[liftandswim]

I'm probably the only one who understands this ATM lol

Seriously my calves couldn't take it. Burning, pumped. After like 60 seconds of light jogging. My heart rate wasn't even high. How does this happen? Lol

 

[liftandswim]

I hit up some cardio a couple weeks ago. It was brutal! I got up to whatever speed and incline it was and had to back it off. Put my hands on the heart rate detector, 120 bpm. I'm in subpar shape, but it was my damn tibialis that was the limiting factor.

Our body's are trying to tell us something...

 

[herderdude]

Our body's are trying to tell us something...

Bro, I am so with you on that.

 

[jimbuick]

They're trying to tell you not to run ever again

 

[liftandswim]

They're trying to tell you not to run ever again

That's what I was getting at haha

 

[liftandswim]

6/16

Week 3, Day 4

Deadlift
365x5
405x3
455x1 (no AMRAP)
500x3 PR RPE 8

Pause Front Squat
315x2
320x2
325x2

Standing BTN Press
140x8
140x8
140x8

Limited time today. Had to cut out the accessories. I'll come in for a 5th day and hit some light pump work as needed. Or not. We'll see how I feel.

Happy with the deadlift PR. Further confirmation that I rarely need to train my deadlift (and not very heavy when I do) to make it go up. 6 plates just around the corner. Probably won't take it until I know I can hit it for a double though. As always, no rush.

Stay strong AM.

 

[herderdude]

Ian, you definitely shouldn't run at all, you're an aquatic mammal.

 

[RegisterJr]

Awesome job at the DL PR.

It's usually my shins that kill on running if I haven't done it in a while. Running sucks, though.

 

[liftandswim]

Ian, you definitely shouldn't run at all, you're an aquatic mammal.

This is true. Very true.

 

[liftandswim]

Awesome job at the DL PR.

It's usually my shins that kill on running if I haven't done it in a while. Running sucks, though.

Yeah idk what got into me.

And thanks!

 

[capo180]

Beastly lifting there dude! Won't be too long before 6 plates is in reach.

 

[liftandswim]

6/20

Week 4, Day 1

Squat
(belt-less, sleeve-less, in sandals...forgot gym bag)
325x3
375x3
420x3 belt-less, sleeve-less PR, probably

Pause Squat
315x5
315x5

Pause CGBP
235x5
235x5
235x5
235x5
235x5

Lat Pulldown
5x10

Tricep Pushdown
5x15

Dumbbell Curl
3x15

Forgot my gym bag. Oh well, got it in.

Stay strong AM.

 

[jswain34]

Sick sandal pr Duffin.

 

[liftandswim]

Sick sandal pr Duffin.

Lol, I knew someone was going to make that comment

 

[liftandswim]

6/21

Week 4, Day 2

OHP
145x3
165x3
185x3 (no AMRAP)

Pause OHP
145x5
145x5

Deadlift
(belt-less)
365x3
365x3
405x2
405x2
425x1
425x1

Lateral Raises
5x15
superset
Face Pulls
5x15

Skullcrusher
5x12
superset
Dumbbell Curl
5x12

Another day completely raw. Tired from work and didn't feel like pushing, but still wanted to train.

Stay strong AM.

 

[liftandswim]

6/24

Week 4, Day 3

Pause Bench
225x3
250x3
280x3 (no AMRAP)
315x3 PR RPE 9

Three Count Pause Bench
275x4
275x4

High Bar Pause Squat
370x1
410x1
435x1 PR RPE 9.5
315x6
315x6

Cable Row
5x10

Tricep Pushdown
5x15

Dumbbell Curl
3x15

No lift-off and still a good performance on bench. Feels good to be repping 315lbs. Really good. Wasn't too too long ago that is was my 1RM. Maybe 18 months? I'd have to go back and check.

Felt froggy so I went a little heavier on my high bar pauses.

8 days in a row coming up at work. Then 1 day off and another 6 in a row. Just going to try to stay consistent. Get in and get out.

Stay strong AM.

 

[liftandswim]

6/25

Week 4, Day 4

Leg Curl
5x12

Back Extensions
50 total

Unilateral Leg Press
2x20

Cable Lateral Raises
3x20

Standing BTN Press
145x5
145x5
145x5

Tri-Set: 2 Rounds
Face Pulls x15
Shrugs x15
Lateral Raises x15

Rolling Tricep Extension
3x10

Tricep Pushdown
3x15

Barbell Curl
3x10

Dumbbell Preacher Curl
2x20

Hammer Curl
2x10

Gave the lower body a break. Just got some blood to the right areas.

Pushed upper with a little more volume. Pre-fatigued myself for the BTNs. Burn was unreal.

Stay strong AM.

 

[liftandswim]

6/27

Week 5, Day 1

Squat
300x5
350x5
395x5 (no AMRAP)
420x5 RPE 7.5

High Bar Pause Squat
335x5
335x5

Pause CGBP
240x5
240x5
240x5
240x5
240x5

Lat Pulldown
3x10

Machine Row
2x15

Alternating Dumbbell Curl
3x10

Tricep Pushdown
2x20

Gym was hot as hell. After working outside all day. Fuk. Heat is my weakness. I really just wanted to pack up and go home, but I got it in.

Stay strong AM.

 

[SweetLou321]

I fee you, I've been training at an out door gym lately and it is brutal to me. Idk if I can keep it up myself lol.

 

[herderdude]

The heat was intense for us of the northern blood today. This is about the time of year I'm finally acclimated to the heat but it just keeps on coming.

 

[liftandswim]

I fee you, I've been training at an out door gym lately and it is brutal to me. Idk if I can keep it up myself lol.

Couldn't do it.

 

[liftandswim]

The heat was intense for us of the northern blood today. This is about the time of year I'm finally acclimated to the heat but it just keeps on coming.

Yeah, put on sunscreen twice and my face is still red.

 

[jswain34]

Couldn't do it.

It definitely sucks in the heat, especially in combo with the humidity. There will be days at my gym that all the barbells/plates are "sweating". Most days i am nearly drenched in sweat by the time i do my dynamic stretches and hip circle walk lol.

I give Jim props for being able to do it in Tx.

 

[liftandswim]

It definitely sucks in the heat, especially in combo with the humidity. There will be days at my gym that all the barbells/plates are "sweating". Most days i am nearly drenched in sweat by the time i do my dynamic stretches and hip circle walk lol.

I give Jim props for being able to do it in Tx.

Lmao I was waiting for Jim to comment on how we're all pussiès

 

[capo180]

Yeah the heat sucks.. But the blast furnace has drove me to my limits heat wise. As long as I'm sweating and not losing my mind, I'm good to go lol.

 

[jimbuick]

Lmao I was waiting for Jim to comment on how we're all pussiès

Well, as long as you guys all know already.


It's OK, I couldn't handle it anymore either so I moved into the AC lol.

 

[SweetLou321]

Couldn't do it.

In south Florida mind you in the summer

 

[bolt10]

The humidity here is killing me. My sweat was sweating this week.

Definitely takes more mental toughness to push through the heat, so know it's not just you struggling.

 

[liftandswim]

6/30

Week 5, Day 2

OHP
135x5
155x5
175x5 (no AMRAP)
185x5

Push Press
205x3
225x3

Deadlift
405x3
425x3
445x3

Cable Lateral Raises
4x20

Tricep Pushdown
4x20

Alternating Dumbbell Curl
5x12

Face Pulls
50 total

Back Extensions
50 total

Stay strong AM.

 

[liftandswim]

7/2

Week 5, Day 3

Pause Bench
200x5
230x5
265x5
300x1
325x2 PR

3 Count Pause Bench
245x7

Pause Squat
315x2
365x2
405x2
445x2
475x1 PR RPE 9
365x6

Chest Supported Row
4x10

Dumbbell Curl
2x15

Tricep Pushdown
1x50

Two PRs on big lifts today. I'll take it considering I was working in the sun all day. Probably dehydrated too. I think I deserve some Chinese food.

No energy, so I half assed my assistance work.

Any comment on the video, let me know.

Stay strong AM.

https://youtu.be/1PBC2GLhmLk

 

[SweetLou321]

Beautiful squat