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    Liftandswim's Log


    What's up AM? Been lurking for a few months here and decided it's about time to make an account, and more importantly, make a log. I see all the support around here and want to join the party.

    Background Info:
    Age: 22

    Weight: ~195 (BF% 12-14)

    Years training: a few, but less than a year of not being an asshat (unfortunately fairly common for lifters my age)

    Training style: beginning a 20 week modified 5/3/1 training cycle from Wendler's beyond 5/3/1 book this Monday!

    Current lifts: squat 365, bench 305, deadlift 420, press 180*

    *(calculated from rep pr)

    Goals (putting it all on the table here before the training cycle begins!): squat 440, bench 330, deadlift 500, press 205

    Past: Been a competitive swimmer my entire life. Was all-state in high school and went on to swim at the division 1 college level for 4 years so I'm no stranger to competing at a high level. in fact, its kinda weird being this mediocre at something (even though I'm the strongest at my gym...). just graduated this past May (beginning a masters program this fall) and looking to eventually step on the platform.

    Will update this log frequently and post videos of my training when I can.

    May gains be with you all.

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    Pretty good numbers to start man, 5/3/1 is great, I'd run it for as long as you are making gains on it. takes a while to realize gains. but when you start hitting what used to be a heavy single or double for a set of 5, it feels great.
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    Quote Originally Posted by capo180 View Post
    Pretty good numbers to start man, 5/3/1 is great, I'd run it for as long as you are making gains on it. takes a while to realize gains. but when you start hitting what used to be a heavy single or double for a set of 5, it feels great.
    Thanks bud.

    And yeah that's the plan. I realize (now...) that strength will come with time under the bar and sound programming. No need to jump around from program to program. Work on building not testing.

    Can't wait to get the ball rolling.
    •   
       

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    Quote Originally Posted by liftandswim View Post
    Thanks bud.

    And yeah that's the plan. I realize (now...) that strength will come with time under the bar and sound programming. No need to jump around from program to program. Work on building not testing.

    Can't wait to get the ball rolling.
    yep thats the right mindset, wish i would of had that frame of mind a couple years ago.
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    Quote Originally Posted by capo180 View Post
    yep thats the right mindset, wish i would of had that frame of mind a couple years ago.
    You don't even wanna know. Hell there was a few month time period where I tested my bench max twice a week..
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    8/4

    Week 1, Day 1

    Warm-up
    Cycle 1 mile
    General stretching
    Mobility

    Box Jump
    15 total

    Squat
    230x3
    265x3
    295x3+ (8, taped)
    https://www.youtube.com/watch?v=NQuy...rkZajQ&index=1

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

    Pull-ups
    BWx50 total

    Side Bends
    50x25
    50x25

    Tricep Pushdown
    UnknownX25
    UnknownX25
    UnknownX25

    Thoughts:
    Squats went okay, I was hoping for a few more reps, but I just wasn't feeling it today. I was kinda letting the weight shift me forward a bit and, as a result, depth was meh. I'll take it though, technique is an on-going battle. Rest of the workout was pretty easy, nothing too spectacular. Stay strong AM.
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    Count me in! I like where your squats are at. Technique is solid. Focus on driving your head into your traps the whole time and your squat will improve.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Count me in! I like where your squats are at. Technique is solid. Focus on driving your head into your traps the whole time and your squat will improve.
    Glad to have you, bud. Always open to critique from a 600lb squatter!

    Care to elaborate on the head into the traps cue? Do you mean out of the hole? Should my physically move?
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    I push my head back before I squat to stay more upright and keep driving it back the whole time. It shouldn't move in relation to your body coming out of the hole, That would mean you weren't as tight as you could have been descending into the squat. Basically, we want an erect neutral spine throughout the entire squat.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    I push my head back before I squat to stay more upright and keep driving it back the whole time. It shouldn't move in relation to your body coming out of the hole, That would mean you weren't as tight as you could have been descending into the squat. Basically, we want an erect neutral spine throughout the entire squat.
    Oh okay, I see what you mean. I'll give it a go
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    nice squatting man, reps looked easy.. form is pretty solid, especially for a newer lifter.
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    Quote Originally Posted by capo180 View Post
    nice squatting man, reps looked easy.. form is pretty solid, especially for a newer lifter.
    Appreciate it. For me, reps go from easy to impossible really quick. Gotta work on that, as that seems more related to form breakdown not lack of strength
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    8/5

    Week 1, Day 2

    Weighted Vest Walk
    ~2 miles

    Mobility
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    In on this
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by rob112 View Post
    In on this
    Welcome!
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    I'm in on this.
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    Quote Originally Posted by PumpHouse View Post
    I'm in on this.
    The more the merrier
  18. Senior Member
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    Seems like all I do is ask questions about equipment/accessories on AM, but oh well I trust you guys. So my birthday is coming up and I'm looking to get a new belt. Opinions on the Titan longhorn lever belt or the inzer forever lever belt? Anything else out there worth looking into? Price is no object.
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    I love my inzer forever single prong. I got the10 mm and it's sturdy as hell.

    Inzer is SLOOOOWWWW though.
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    Quote Originally Posted by PumpHouse View Post
    I love my inzer forever single prong. I got the10 mm and it's sturdy as hell. Inzer is SLOOOOWWWW though.
    Yeah I heard that too. I'd definitely buy from a retailer not directly from their site
  21. Senior Member
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    Nvm, after reading up on the downsides to a lever belt I'm definitely going single prong.
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    Missed the start...but in on this. Squats looked good!

    I vote single prong as well. I got mine from BestBelts.net and it shipped and got to me fast. I love mine.
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    Quote Originally Posted by bolt10 View Post
    Missed the start...but in on this. Squats looked good! I vote single prong as well. I got mine from BestBelts.net and it shipped and got to me fast. I love mine.
    Thanks! I'm self-taught so always learning more.

    I'll look into that site as well.
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    8/6

    Week 1, Day 3

    Warm-up
    Cycle 1 mile
    General stretching
    Mobility

    Overhead Med Ball Throw
    10 total

    Deadlift
    265x3
    305x3
    350x3+ (6, taped)
    https://www.youtube.com/watch?v=3pNE...dQnHtRcVrkZajQ

    Press
    (60 seconds rest between sets)
    120x5
    120x5
    120x5
    120x5
    120x5

    Barbell curl
    (strict. slowly building these up, I need strong/healthy biceps)
    45x10
    50x10
    55x10

    Back raises
    BWx15
    BWx15
    BWx15

    Facepulls
    100 total

    Thoughts:
    Solid day, nothing ground breaking. My mid-back was a little sore from that weighted vest walking I did yesterday, stuff is no joke. Bar was moving a little slow, but I was still able to double the prescribed reps so I'll take it. I think I need to bring my grip in a tad, seemed a little wide in the video. I need to play around with my leg drive off the floor as well. Some days it's good and some days it's meh. My problem is I lose tightness in my back when I try to "pop" off the ground. Thoughts?

    I'm going to work on that camera angle too. The gym was crowded and I had nowhere to set my phone. Note the curlbro in the background, that's a fairly accurate representation of 90% of the lifters at my gym. Live and let live, I guess. Stay strong AM.
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    Subbed!

    Edit: Good lifts. I'd work on getting some more hamstring tension in your deadlift setup. Should help you off the flood.
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    Quote Originally Posted by Sean1332 View Post
    Subbed! Edit: Good lifts. I'd work on getting some more hamstring tension in your deadlift setup. Should help you off the flood.
    Thanks sean. I'll definitely play with that next week
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    Good work man, but like Sean said gotta get some tightness on those deads.
  28. Senior Member
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    Quote Originally Posted by capo180 View Post
    Good work man, but like Sean said gotta get some tightness on those deads.
    I have some volume deads (285x3Rx5S) on Monday, so with the lighter load I should be able to pound form and get ready for my heavier work.
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    In on this.

    Just ordered a Inzer forever 10mm lever from house of pain Sunday. Already shipped should be at my parents house by the end of the week. Won't get to try it out for a week or so. Was gonna do BestBelts but they weren't taking orders at the time and I decided I wanted a lever belt
    Justin
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    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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    Quote Originally Posted by joh408 View Post
    In on this. Just ordered a Inzer forever 10mm lever from house of pain Sunday. Already shipped should be at my parents house by the end of the week. Won't get to try it out for a week or so. Was gonna do BestBelts but they weren't taking orders at the time and I decided I wanted a lever belt
    Glad to have you bro.

    Let me know how you like the belt!
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    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
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    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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    8/7

    Week 1, Day 4

    Weighted Vest Walk
    ~2 miles

    Mobility
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    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.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    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.
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    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
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    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.
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    all of those squats with 60 sec rest is insane haha. nice benching too man.
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    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
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    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.
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    8/10

    Week 1, Day 7

    OFF
    (in much need of some R&R)
  

  
 

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