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Liftandswim's Log

Damn nice 315! Strong!
 
11/8

Week 14, Day 6

Deadlift
work up, work up
455x1 (91%)
-belt (begin 60 seconds rest)
315x3
315x3
315x3
...wanted to work up to ~90% to try a few things out today. Not to happy with the bar speed. Wasn't a grinder and it wasn't "hard", but I was just too damn slow. Really struggling with my hips shooting up with loads above ~85%. Suggestions??

Press
135x3
150x3
170x1+ (3...wanted to test the waters with 185 so I kept my AMRAP set conservative)
185x2 (joker set, "failed" third rep...quotations because it was more of a technical failure...first time hitting 185 and it was for a double can't complain) Invalid Link Removed
(begin 60 seconds rest)
135x5
135x5
135x5
135x5
135x5

Barbell Curl
80x10
80x10
80x10

Back Raise
50 total

Face Pulls
100 total

Be back at it tomorrow. Comments always appreciated.

Stay strong AM.
 
Fluff.

Cable Row 5x10
superset
Rear Delt Flys 5x10

Incline Curl 3x10
superset
Barbell Curl 3x10

Lateral Raises 5x10
superset
Push-ups 5x10

Calf Circuit 3 rounds

Was in a rush today, starting next week I'm going to be certain to set aside more time for my Sunday workouts. I need to start incorporating BB rows and krocs again. Thinking they're one of the missing links in my deadlift at the moment (#1 being technique). Thanks for reading.

Stay strong AM.
 
Nice sessions!

Take care of the hips shooting up though, that'll really snap your lower back, esp at 85%

Maybe it's time to Kroc row the crap out of your back again!
 
iddc said:
Nice sessions! Take care of the hips shooting up though, that'll really snap your lower back, esp at 85% Maybe it's time to Kroc row the crap out of your back again!
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Thanks, bud. And while I do try to minimize it I'm not too worried about rounding over.

And yes I do!
 
Some of my worst reps on the big three are when I'm really focusing on one aspect of the lift, something I think I need improvement on (etc). A mental derailment, if you will. That's the closest I could relate to your question on your deadL.

Strong presses too L&S. Love the videos.
 
RegisterJr said:
Some of my worst reps on the big three are when I'm really focusing on one aspect of the lift, something I think I need improvement on (etc). A mental derailment, if you will. That's the closest I could relate to your some R on your deadL. Strong presses too L&S. Love the videos.
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Thanks, pal. I like the train of thought.

And glad you're liking them. Trying my hardest over here
 
RegisterJr said:
Some of my worst reps on the big three are when I'm really focusing on one aspect of the lift, something I think I need improvement on (etc). A mental derailment, if you will. That's the closest I could relate to your question on your deadL.

Strong presses too L&S. Love the videos.
Click to expand...

This is truth
 
Agree with reg for a while I ws having problems with deads specifically. Really couldn't even get weight off th floor. Just realized I was over thinking little stuff way too much.
 
capo180 said:
Agree with reg for a while I ws having problems with deads specifically. Really couldn't even get weight off th floor. Just realized I was over thinking little stuff way too much.
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Mhm. Y'all are confirming my thoughts. Deload this week then I'll be back and see where I'm at
 
Beginning of a low stress/deload week. Boring...

11/11

Week 15, Day 2

Squat
(belt-less)
275x2
315x2
355x2 (definitely a belt-less PR for the simple fact I haven't pushed my belt-less work above 315 yet...was easy)
265x5
265x5

Bench
(60 seconds rest)
235x5
235x5
235x5
235x5
235x5

Pull-ups
50 total

Tricep Pushdown
75 total

Planks
120 seconds
120 seconds

And done.

Felt good. Already thinking about next Tuesday's squats. Gonna AMRAP 400.
 
I've been quietly following along but wanted to say that I'm always impressed with your lifts! Keep killing it!
 
Crap day.

Deadlift
Press
Curls
Back Raise
Face Pulls

Why is 60% of my 1RM on deadlift feeling heavy?!?!? Ugh. Extremely annoyed.

Praying this deload pays off next week. Really wish bad training sessions didn't get me down. Need to work on that.
 
I'm trying to keep things in perspective. Realistically, back in my swim days, I only to swam best times twice a year. And eventually lifting is going to get to that point. I would like to be farther along before I have to deal with these set backs, but life will go on and more gains will be had.

-personal blog post over.
 
Duramaxhd said:
Deadlift is extremely taxing on the body you'll be good after this deload I bet
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This is so true. I personally do very little accessory work on days where you pull heavy (>90%) and it's usually nontaxing lifts such as abs, shrugs, and hypers.
 
You're right, gentlemen. Bouncing back from a heavy pull is extremely difficult for me. Sucks, but it's true.

Going to ride out these last 5 weeks of my training cycle (and hopefully pull 500+ with a meet-legal lockout this time), then make some alterations to my DL programming. Gonna dial it back a bit and work back up. It'll be worth it.
 
**** happens. It sucks when it does as this is what we love, it's our escape, so when it goes bad it is easy to take it hard. You'll be alright, if you seen recently we all kind of talked about how we never have all 3 going great at the same time. Part of the game, the challenge.

Life's a garden; dig it. Keep on keeping on.
 
Yeah I feel you man. It sucks when you know you should be doing something but you just can't. I hit a wall not to long ago on deads myself, not a good feeling. Gotta just give it time man. Ill be dialing all my training back at the beginning of the year.
 
Thanks, you two.

Definitely have some ideas in the works. I'll bounce them off you guys when this cycle is closer to it's end. I want to finish what I started.
 
Continued deload...kinda. Just went it and did whatever. Ended up working up to a belt-less PR on squats (once again, simply due to the fact that I haven't pushed my belt-less numbers). And a pause bench PR (same deal, just haven't paused anything above 275 before...I'm mostly a TnG guy, for now). Total volume was incredibly low even with the assistance work so I'll be fine come next week.

Squat
(belt-less)
Up to 365x1 (PR)

Bench
(IPF competition pause...no lift-off either)
300x1

Pull-ups
50 total

Tricep Pushdown
75 total

Side Bends aka grip builder
50 total

Thoughts:

I feel good. Ready to hit some PRs over the next month or so. On squat/bench/press at least.

Hamstring may be worse then previously thought, however. Feels great squatting, but even getting into the starting position on deadlifts is painful...weird. And I've noticed the poor starting position has been comprising not only my speed off the floor bur my lumbar positioning as well. Even light pulls are giving my low back a bit of discomfort.
So rather than continue trying to pull through it and have it get worse (like I've been doing) I'm going to drop deadlifts for the next month or so. I think I'm going to replace them with front squats and posterior-centric movements that don't aggravate whatever issue I have going on. Smart thing to do. What do you think, gentlemen?

Body day tomorrow. Bring on the bro-pump. And then back to "heavy" lifting on Tuesday.

Stay strong AM.
 
IMO, laying off things that hurt the hamstring is the smart thing to do. I prefer to just compress the injury and continue to train heavy and cause potential overuse injuries in the future :D

Get some blood moving into that sucker. Find something that doesn't hurt it. If you can't find anything that doesn't hurt, then I guess just lay off. I think occluded work helped my ham/groin tie-in. It could also just have just been coincidence that it was time for it to heal anyways. So, the last two paragraphs just came out of my ass.

Nice job on the PR's. I'd sell my third nut for a bench PR and here you are hitting them on a deload. Good work, dude.
 
Sean1332 said:
IMO, laying off things that hurt the hamstring is the smart thing to do. I prefer to just compress the injury and continue to train heavy and cause potential overuse injuries in the future :D Get some blood moving into that sucker. Find something that doesn't hurt it. If you can't find anything that doesn't hurt, then I guess just lay off. I think occluded work helped my ham/groin tie-in. It could also just have just been coincidence that it was time for it to heal anyways. So, the last two paragraphs just came out of my ass. Nice job on the PR's. I'd sell my third nut for a bench PR and here you are hitting them on a deload. Good work, dude.
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Thanks, sean. I'm really happy with my training progress over the past 6 months. Getting on a structured program, eating, and being done swimming has worked wonders.

Thinking of ordering a hammy band. That'd be solid for compression, right? And I think block pulls/rack pulls would be "fine" because it's really only those last few inches of tension on the hammys that cause me pain. Might give those a try as well as trap-bar deadlifts. High rep leg curls couldn't hurt either. Idk any other suggestions? My access to equipment at my gym is limited.
 
Congrats on the PR's! That's always an awesome feeling.
Yeah, lay off the Deads for a few weeks anyway. Play it by ear on week 3. Severe injuries suck and can put you out of commission for a lot longer than you want. Been there done that.
 
liftandswim said:
Thanks, sean. I'm really happy with my training progress over the past 6 months. Getting on a structured program, eating, and being done swimming has worked wonders. Thinking of ordering a hammy band. That'd be solid for compression, right? And I think block pulls/rack pulls would be "fine" because it's really only those last few inches of tension on the hammys that cause me pain. Might give those a try as well as trap-bar deadlifts. High rep leg curls couldn't hurt either. Idk any other suggestions? My access to equipment at my gym is limited.
Click to expand...

The hammy band is ****ing wonderful. I'll wear those suckers right up until I step foot on the platform. Any sort of light wrap around it will help though. I know a guy that warms up his squats lightly occluded even and then drops it for his working sets.

Limited ROM/avoiding certain ROM's and then get a lot of blood flow into it. And absolutely avoid going into a lift cold.

Taking a break is smart though. I think getting blood movin through it is smart too though.
 
turff49 said:
Congrats on the PR's! That's always an awesome feeling. Yeah, lay off the Deads for a few weeks anyway. Play it by ear on week 3. Severe injuries suck and can put you out of commission for a lot longer than you want. Been there done that.
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Yep, this is what I'm trying to avoid.

I'm still able to squat so idc. Not like my deadlift is going to take that big of a hit. And even if it does, I'm lifting for years to come so I'll be fine.
 
Sean1332 said:
The hammy band is ****ing wonderful. I'll wear those suckers right up until I step foot on the platform. Any sort of light wrap around it will help though. I know a guy that warms up his squats lightly occluded even and then drops it for his working sets. Limited ROM/avoiding certain ROM's and then get a lot of blood flow into it. And absolutely avoid going into a lift cold. Taking a break is smart though. I think getting blood movin through it is smart too though.
Click to expand...

Thanks, bud. Good advice here
 
liftandswim said:
Besides the fact that my hamstring is fugged up, can we all just agree that squatting is more fun?
Click to expand...
For me, hack squats, does that count...lol
 
Something's I have been doing
-flossing. Sit on a counter or high stool and place a lacross ball under the hammy and work up and down each side by pinning tissue and extending the leg. When it feels good move on. At least a hundred kicks. I do this 1-2 times a day. KStarr has a video of this.
-also really work to get blood into the area as was spoken. I do banded RDL/SL at home as well as squats inching up and staying in a small range of motion and moving up as it feels good. You hold on to something as you do this. I also have done 4 sets of 10-12 hamstring curls pre deadlift.
-wear a hammy band :D

I've been doing pretty good lately adding these things in. Hope it helps.
 
Great explanation of everything, rob. Sounds like a solid protocol for me to start Monday.

Gonna order me up a hammy band tomorrow too.

Can't thank you guys enough. Always great insight around here.
 
I'd do what rob said. You can do it on a barbell in a rack before or after lifting too.

Also with everyone on getting some blood in there.

Mash=>mobilize=>pump that sucker full of blood=>start feeling better ;)
 
bolt10 said:
I'd do what rob said. You can do it on a barbell in a rack before or after lifting too. Also with everyone on getting some blood in there. Mash=>mobilize=>pump that sucker full of blood=>start feeling better ;)
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Bolt has spoken (crowd silences).
 
11/16

Week 15, Day 7

Blood flow warm-up (numerous shoulder dislocations, light shoulder circuit, pulldowns, BW inverted rows)

Strict dumbbell row with hold/squeeze 3x10

V-grip pulldown 15-12-8

Incline curl superset empty barbell curl 3x12+8

Lateral raises 5x15 (30 seconds rest)

Smith machine calf raises 5x15

Sickening pumps today. Back, biceps, and delts all lit up.

Go browns.

Stay strong AM.
 
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