Liftandswim's Log

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  1. Quote Originally Posted by liftandswim View Post
    Glad to have you bro.

    Let me know how you like the belt!
    Will do. First real belt. Hoping after I break it in I can finally hit a 405 squat
    Justin
    Instagram: legsthesizeofkegs


  2. 8/7

    Week 1, Day 4

    Weighted Vest Walk
    ~2 miles

    Mobility
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  3. Lots of good belts I choose from. If only this sport would be big enough to have a place to check em out before we buy.

    Putting in some good work. Deads looked pretty solid ma man.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  4. 8/8

    Week 1, Day 5

    Warm-up
    Cycle 1 mile
    General stretching
    Mobility

    Standing Long Jump
    15 total

    Squat
    (belt-less, 60 seconds rest)
    250x5
    250x5
    250x5
    250x5
    250x5

    Bench
    (all reps paused until top set)
    200x3
    230x3
    255x3+ (8, no film wahhh)

    Pull-ups
    BWx50 total

    Side Bends
    60x25
    60x25

    Tricep Pushdown
    UnknownX25
    UnknownX25
    UnknownX25

    Thoughts:
    Squats went well. Definitely need to up my work capacity, I was gassed after set 5. Bench was awesome. I'm damn pleased with 255 for 8 (estimated 322lb 1RM), especially after all them squats. Big PR!
    No video today. I meant to film my final bench set, but completely forgot haha. Oh well. Stay strong AM.

  5. Repping squats at 5 or more is hard. Why I always get so impressed when NomZ and Sean go high reps.

    Awesome pressing, too. Beat the crap out of that AMRAP
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."
    •   
       


  6. Quote Originally Posted by rob112 View Post
    Repping squats at 5 or more is hard. Why I always get so impressed when NomZ and Sean go high reps. Awesome pressing, too. Beat the crap out of that AMRAP
    Yeah I was surprised how winded I was. Gotta put in that hard work though!

    And thanks bud, I went into the day hoping to get 6, so 8 felt great.

  7. all of those squats with 60 sec rest is insane haha. nice benching too man.

  8. Quote Originally Posted by capo180 View Post
    all of those squats with 60 sec rest is insane haha. nice benching too man.
    Just wait until week 6, the program calls for 7 sets of 5 (with an additional 5lbs) with 60 seconds rest. Should be interesting

  9. 8/9

    Week 1, Day 6

    Warm-up
    General stretching
    Mobility

    Barbell Row
    work up, work up
    230x13

    Kroc Row
    100x25

    Lateral Raises
    (seated, super strict. 20 seconds rest)
    10x15
    10x15
    10x15

    Incline Curl
    (just trying to get a pump)
    20x10
    20x10
    20x10

    Smith Machine Calf Raises
    (toe-elevated)
    2ppsx12
    2ppsx12
    2ppsx12
    2ppsx12
    2ppsx12

    Core Circuit
    (no rest)
    60 second plank
    15 45-degree leg lifts
    25 straight-leg crunches
    15 bicycle crunches
    X2

    Thoughts:
    Rows continue to climb. I'm much stronger on them than a few months ago and I really think they're helping my deads and bench. Rest of the workout was just blood flow work. Kept it short and sweet. Ready to enjoy the weekend and get back at it Monday. Stay strong AM.

  10. 8/10

    Week 1, Day 7

    OFF
    (in much need of some R&R)

  11. Hey man, nice weight in the rows and reps on the Kroc rows with that weight. Solid!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  12. Quote Originally Posted by rob112 View Post
    Hey man, nice weight in the rows and reps on the Kroc rows with that weight. Solid!
    Thanks rob, I love me some rows. Like I said above, they seem to be helping in the big lifts. I like to alternate lower back taxing rows (i.e. barbell rows) and something less stressful like cable rows or chest supported row from week to week.

    And I'm pretty bummed my gym doesn't have dbs above 100lbs for them Kroc rows.

  13. Nice rowing, a nice strong solid back will go a long way towards increasing the big lifts.

  14. Matt Kroc went to a gym that didn't have anything over 100 for awhile. He just set insane rep PRS, like 40 and 50. And that dude is as strong as they come.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  15. Quote Originally Posted by herderdude View Post
    Matt Kroc went to a gym that didn't have anything over 100 for awhile. He just set insane rep PRS, like 40 and 50. And that dude is as strong as they come.
    A little goal of mine is to eventually get 50. Probably a good year off that. Thanks for the motivation herder

  16. 8/11

    Week 2, Day 1

    Warm-up
    Cycle 1 mile
    General stretching
    Mobility

    Med Ball Slam
    15 total

    Deadlift
    (60 seconds rest)
    285x3
    285x3
    285x3
    285x3
    285x3

    Press
    115x3
    130x3
    145x3+ (9, again no tape)

    Barbell Curl
    50x10
    55x10
    60x10

    Back Raises
    BWx15
    BWx15
    BWx15

    Facepulls
    100 total

    Thoughts:
    Good little workout. The volume deads gassed my low back and lats, gotta love short rest! Tripled the prescribed reps on press, so I'm happy with that. No film again because, like an idiot, I forgot my phone at home. Which also meant I had no music, lame. Looking forward to throwing up some tape of my squat 5's on Wednesday though. Stay strong AM.

  17. In for squat videos.
    PEScience Representative
    Don't miss out on the next deal:
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  18. 8/12

    Week 2, Day 2

    Weighted Vest Walk
    ~2 miles

    Mobility

  19. 8/13

    Week 2, Day 3

    **Workout #1**

    Squat
    385x1 (20lb PR)
    https://www.youtube.com/watch?v=W4XhbYiJ7R8

    Thoughts:
    ME + Boredom + Motivational Powerlifting Videos on Youtube = New squat PR. And after reviewing the tape I may have been good for 405 (would have been a grinder though). I don't want to make this a habit, but I just couldn't resist today. Few things I noticed:
    1. the pins were set too high, I kept bumping it on my unrack, not too big of a deal but definitely not ideal on the heavier weights
    2. i had a little more horizontal knee travel than i'd like, need to work on keeping my weight back. paused the video in the hole, dat shin angle.
    3. when the weights get heavy I move my head around, it's almost like I'm afraid i'm not going to make it out of the hole so I instinctively look up. I need to knock that sh!t off because it only further exacerbates my weight shifting forward!
    4. i don't want to be a dive-bomb squatter, but i slow my descent too much on the higher percentages. i deleted the film to save space on my phone, but 315 and 350 moved a ton faster (down and up)

    Any other comments guys? Always open to critique.

    Also, I still plan on hitting my scheduled workout tonight. It's nothing daunting and I have 5 or so hours to recover, i'll be just fine.

  20. pretty nice squat man, i expected it too be a lot slower decent from the way you talked about it. for some reason it looks like you kinda bounced at the bottom, idk if you kinda bouced off your calves there, but that looked like it caused your knees to really move forward. besides that it looked like a great squat, especially for a 20 lb PR.

  21. I thought it looked great for a 20lb PR. Bit of knee travel like you mentioned. You think that's a slow descent?? Looked just not too fast/not too slow.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  22. Quote Originally Posted by capo180 View Post
    pretty nice squat man, i expected it too be a lot slower decent from the way you talked about it. for some reason it looks like you kinda bounced at the bottom, idk if you kinda bouced off your calves there, but that looked like it caused your knees to really move forward. besides that it looked like a great squat, especially for a 20 lb PR.
    I think that little dance move you saw was me having weak hips haha. Or possibly me trying to lead with chest/head out of the hole instead of my ass. I'll figure it out.

    But thanks bro! I'm definitely pleased with it. Always hungry for more though.

  23. Quote Originally Posted by Sean1332 View Post
    I thought it looked great for a 20lb PR. Bit of knee travel like you mentioned. You think that's a slow descent?? Looked just not too fast/not too slow.
    Thanks sean, you're right. The descent wasn't as slow as I thought now that I've watched it like 10 times.

    The knee travel is making me have to almost bottom out to hit depth. I'll fix that

    P.S. your log makes me feel weak

  24. Quote Originally Posted by liftandswim View Post
    Thanks sean, you're right. The descent wasn't as slow as I thought now that I've watched it like 10 times. The knee travel is making me have to almost bottom out to hit depth. I'll fix that P.S. your log makes me feel weak
    My bench sucks and deadlift is a slow mover. No one is weak here.

    Focus on creating torque through your feet by counter rotating your feet into the ground. You're going to feel your glutes engage and knees go out instead of more forwards. Herderdude has a pretty good explanation, too.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  25. Quote Originally Posted by Sean1332 View Post
    Focus on creating torque through your feet by counter rotating your feet into the ground. You're going to feel your glutes engage and knees go out instead of more forwards. Herderdude has a pretty good explanation, too.
    Screw my feet into the ground, is that a good cue for what you're saying? I just tried it on my bedroom floor and can kinda feel it, I imagine it's much more pronounced under a load.

    I hear all these great cues then forget them when it's time to squat. Forever learning.

  26. Nice freakin PR. Looked great except the knee travel as mentioned. Cant complain on a 20lb PR haha. Speed was good IMO
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  27. Quote Originally Posted by liftandswim View Post
    Screw my feet into the ground, is that a good cue for what you're saying? I just tried it on my bedroom floor and can kinda feel it, I imagine it's much more pronounced under a load. I hear all these great cues then forget them when it's time to squat. Forever learning.
    Yup.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  28. 8/13

    Week 2, Day 3

    **Workout #2**

    Warm-up
    Cycle 1 mile
    General stretching
    Mobility

    Box Jump
    15 total

    Squat
    215x5
    250x5
    280x5+ (13, i'll take it)

    Pause Bench
    (60 seconds rest)
    215x5
    215x5
    215x5
    215x5
    215x5

    Pull-ups
    BWx50 total

    Side Bends
    70x25
    70x25

    Tricep Pushdown
    UnknownX25
    UnknownX25
    UnknownX25

    Thoughts:
    Solid workout considering i hit a PR earlier in the day. Technique felt a little better (worked on "screwing" my feet in, but I struggled with the cue upon descent...something to play with I guess). Wish I had some film (my dad, who's also my lifting partner by the way, accidentally deleted it...he's not so good with this 21st century stuff...unless you're talking Candy Crush, the man is addicted). No worries, I love having my dad in the gym. He used to complain of knee/back pain, but after getting him in the weight room those days are in the past. He's PR'ing every week on the big lifts, makes me feel good.

    So yeah, after the AMRAP set my body basically quit. Still got the work in though! I was so gassed that I couldn't even properly set up for my volume pause benches, I might as well have had my feet up in the air haha. But really no complaints, today was a good day. Thanks for all the support/feedback guys, I really do appreciate it. Stay strong AM.

  29. AMRAP squats are no fun. Good work bud
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  30. If you want to keep the external rotation torque on your descent, you're going to have to leg curl yourself down into the hole. Nice freaking squat, man. Congrats.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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