Liftandswim's Log

It funny that he made a vid on this cause I use to think this way when if first started lifting I saw shirts wraps and other things as cheating but I've since learned respect for all lifters geared or raw, we are great no matter the path we choose
 
liftandswim said:
Yeah, dude. People are a trip. Unless you're high-bar ATG squatting naked with a pause in the hole you're not strong brah
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Good thing I did that this past weekend...
 
12/2

Week 18, Day 2 (mis-typed Sunday's date...it is now week 18)

Squat
(all high bar belt-less)
250x3
290x3
325x3
365x1

Bench
work up, work up
300x1
315x1
325x1 (PR, taped) Invalid Link Removed
280x7 (PR)

Weighted Pull-ups
+35x7
+35x7
+35x7

Tricep Pushdown
100 total

Dumbbell Curl
50 total

Thoughts:
High bar squats feel sexy. 365 was fast. Like I said, I'll be implementing them more often as I continue to grapple with my low bar rack positioning.

Happy with the bench PR. Random guy with the lift-off today, he sucked. No help. Oh well. More surprised with the 280x7 actually. Huge rep PR for me.

Rest of the workout went smoothly.

Question: my dad (my usual lifting partner) can't squat. After months and months of troubleshooting to no avail he's all but given up. Either he sucks at the variant or he has serious knee pain. He can deadlift though. Suggestions to replace the squat?

Stay strong AM.
 
God damnit **** your bench. Good job.

Can your dad goblet squat? Trap bar deadlift may just aggravate his knees even more. Do a crap load of unilateral work instead. Could help his squat out, too.
 
Sean1332 said:
God damnit **** your bench. Good job. Can your dad goblet squat? Trap bar deadlift may just aggravate his knees even more. Do a crap load of unilateral work instead. Could help his squat out, too.
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This is what I'd do too.

Get some glute activation going to really prime his hips for the squats (may help lessen some of the knee issues).
 
IMO,

Bulgarian Split Squats. Once he gains some balance, do it with a barbell. On his back, or in the rack hold position.

Rear lunges are the easiest of variants I think. Front rack held barbell as well.
 
Sean1332 said:
God damnit **** your bench. Good job. Can your dad goblet squat? Trap bar deadlift may just aggravate his knees even more. Do a crap load of unilateral work instead. Could help his squat out, too.
Click to expand...

Thanks, sean! I think I may be a little slow the last few inches of the eccentric, but it helps me stay tight...so I shouldn't worry, right?

And yes he can, but it aggravates his knees. So lunges, step-ups, BSS should be enough? I was thinking trap-bar deadlifts, but not sure if the extra pulling volume (as he's already pulling conventional 1-2 times a week depending on the week) will be too taxing. He's 52, he doesn't NEED to squat, but he wants to build up his lower body. Chicken legs like you've never seen. He OHPs more than he can squat...
 
What's the word on box squats? If he sucks at them, give him a high box he can sit all the way back on, and as his PC grows stronger, slowly lower the box until he's at depth. High box should boost the ego, too.
 
herderdude said:
What's the word on box squats? If he sucks at them, give him a high box he can sit all the way back on, and as his PC grows stronger, slowly lower the box until he's at depth. High box should boost the ego, too.
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I like the idea, but the thing is his PC isn't weak. Last week he pulled 295x5 with a flat back. But the man can't squat 135 without folding over like an accordion with massive buttwink. It's a mindfuk.
 
liftandswim said:
I like the idea, but the thing is his PC isn't weak. Last week he pulled 295x5 with a flat back. But the man can't squat 135 without folding over like an accordion with massive buttwink. It's a mindfuk.
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Hm. Then I would go with backward sled drags out the ass along with what the other guys recommended. He'd probably have to have an in-person consultation with someone as to why he can't squat.
 
Always such great tips/info in here! I need to find some people like you guys to train with/learn from for a while!
 
liftandswim said:
I like the idea, but the thing is his PC isn't weak. Last week he pulled 295x5 with a flat back. But the man can't squat 135 without folding over like an accordion with massive buttwink. It's a mindfuk.
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Have him do a nice gut mash near the umbilicus and the iliac crest to loosen the psoas. This should help a tad with the buttwink. It sounds like he's not able to engage his lats during the squat and is causing his thoracic to round.
 
Rodja said:
Have him do a nice gut mash near the umbilicus and the iliac crest to loosen the psoas. This should help a tad with the buttwink. It sounds like he's not able to engage his lats during the squat and is causing his thoracic to round.
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Thanks, rodja. I need you here in person haha
 
capo180 said:
Nice squats/ bench PR man! Seems like you put 10 lbs on the press weekly haha.
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Thanks! And I wish haha. I have put 20lbs on my bench these past 18 weeks though. Probably about the same for OHP (because I started doing them right) Happy with that.
 
liftandswim said:
Thanks! And I wish haha. I have put 20lbs on my bench these past 18 weeks though. Probably about the same for OHP (because I started doing them right) Happy with that.
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Nice man last year my end of year numbers were 295/235/385 so I have only put like 35-40 lbs on my bench this year, a lot more on my squat/dead obliviously haha.. For 18 weeks that's pretty good.
 
capo180 said:
Nice man last year my end of year numbers were 295/235/385 so I have only put like 35-40 lbs on my bench this year, a lot more on my squat/dead obliviously haha.. For 18 weeks that's pretty good.
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Damn your squat has blown up! Congrats, brother.

I'm just hoping to keep this progress going. I have my entire training cycle planned already haha
 
liftandswim said:
Damn your squat has blown up! Congrats, brother.

I'm just hoping to keep this progress going. I have my entire training cycle planned already haha
Click to expand...

Thanks bud I added knee sleeves and a belt so those helped those numbers a bit. But I had my training planned for the whole year really, I knew I wanted to follow 5/3/1 and just being able to keep up ends up leading to pretty good gains over a year haha.
 
Yeah I'm running a modified 3/5/1 set-up. It's in 5 week blocks and tailored towards my goals/weaknesses. It also allows for more volume on the lifts and their close variants. It's nothing novel really, but I know I'll make some great gains.
 
liftandswim said:
Yeah I'm running a modified 3/5/1 set-up. It's in 5 week blocks and tailored towards my goals/weaknesses. It also allows for more volume on the lifts and their close variants. It's nothing novel really, but I know I'll make some great gains.
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It obliviously works pretty well for you so keep it going!
 
Gym>school
 
That was me tonight too. Light week of 531 and had 485x5.... No motivation lol.
 
Haha nice guys.

Gonna force myself to go, but may skimp on the assistance. Schedule is wacky this weekend so I may end up squatting tomorrow anyway
 
12/4

Week 18, Day 4

Press
work up, work up
175x1
185x4 (PR, taped) Invalid Link Removed
170x6 (PR)

Lateral Raises
25x10
25x10
25x10

Barbell Curl
70x10
70x10
70x10

Hammer Curl
40x10
40x10

Face Pulls
100 total

Thoughts:
Good session. PRs continue to rain. Half way up that 5th rep I decided to shut it down rather than grind it out.

Heavy squats tomorrow and whatever other lower work I decide to do. 410-415x3 is the plan...we shall see how I feel warming up. It'll be my last heavy squat session until I test my new 1RM.

Stay strong AM.
 
I've been doing my assistance the day after on some workouts lately when I feel that way. Nice workout tonight man.


Studying is definitely key. It's all about putting work in.
 
CountryLiftin said:
I've been doing my assistance the day after on some workouts lately when I feel that way. Nice workout tonight man. Studying is definitely key. It's all about putting work in.
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Thanks, country. And yep it's all about getting the work in when you can. I love training, but sometimes other things take priority
 
12/5

Last heavy squat session before I test.

Squats
work up, work up
360x1
390x1
415x3 (PR, taped) Invalid Link Removed
315x6 (high bar belt-less)

And done. All I had time for. Gotta rush to work now.

Stoked with the PR. Thinking I may have a 450 squat in me. I'm sure the YouTube video won't do my depth justice so I posted up a screenshot. Let me know what y'all think.

Stay strong AM.


image-692062974.jpg
 
Strong a** squats man.
 
Damn strong squats L&S!

Well hey, get in, lift some heavy a** s**t and get out. Done!
 
Definitely have a 450lbs Squat in you. ;)

Nice work.
 
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