Liftandswim's Log

Great looking squats Swim.

liftandswim said:
Side note:

The pump I got from CGBP was unreal. Tris, pecs, and even my lats were lit up
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Do you do them flat-backed or the same setup as bench?
 
I have another reason for the bicep pain. That wimpy bar will press down on your arms a lot harder than a good stiff bar.
 
Awesome man, I'm happy that grip is working for you, too. Looks like you took little time adjusting with that beastly AMRAP haha nice work man!
 
rob112 said:
Awesome man, I'm happy that grip is working for you, too. Looks like you took little time adjusting with that beastly AMRAP haha nice work man!
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It feels so comfortable compared to what I was doing. Seriously can't thank you enough, brother.

And thanks! The adjustment was quick! I have to fight a bit harder to remain upright and keep the weight from shifting me forward, but I have zero complaints.
 
Thought my gym was open tomorrow. It is not. So what did I do? Went in and hit my workout tonight. Freaking exhausted.

12/23

Week 1, Day 2

Deadlift
315x3
360x3
405x3+ (4, taped) Invalid Link Removed

Snatch Grip Deadlifts (TnG)
275x5
275x5

Press
145x6
145x6
145x6
145x5
145x5

Barbell Rack Row (strict)
155x12
175x10
185x8

Weighted Back Raises
50 total

Face Pulls
100 total
superset
Cable Lateral Raises
50 total

Thoughts:

This training cycle I'm not going to push the AMRAP sets as hard on deadlift. I'm retooling my technique and forced reps is not what I need. Will be including additional back off volume in the form of variants to make up for it.

405x4 is a PR. Wanted 5, but the combination of my slippery slicks (getting shoes to pull in for Christmas) and my weak grip, I called it at 4. I'll take it. Back was flat as could be. Felt great. Usually I'd be in moderate discomfort after a "heavy" set. Enough that back off sets just hurt, regardless of the load. Not the case anymore. Good stuff.

Snatch grip is no joke. I could barely hold on with straps. Fuark.

After presses I almost threw in the towel, but I got it in.

Merry Christmas! Stay strong AM.
 
Lifting related gifts

Ordered:
Reebok power shoe (or whatever it's called...just using them as a general purpose gym shoe...still squatting in my beloved do-wins)
Reactive slingshot
26" slingshot wrist wraps

Waiting to order:
SBD knee sleeves

Merry Christmas!
 
I got a reactive slanger too! You'll love the gangsta wraps. I really like the powershoe for deads and bench. Good picks man!
 
Awesome list. Gonna get me a new belt and slingshot soon...

Screw shoes...

Nice pulls man!
 
liftandswim said:
Thanks, bud. I'm lurking over in your thread too. Great progress. I'll be sure to comment/critique more often when I have free time!
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No worries man. If my form sucks then please say so.,. ;)
 
12/26

Week 1, Day 5

Squat
(low bar, belt-less)
300x6
300x6
300x6

Pause Squat
(high bar, belt-less, 3 count)
270x4
270x4

Bench
215x3
245x3
275x3+ (9, taped) Invalid Link Removed
275x4
275x4

Weighted Chins
+25x8
+25x7
+25x6
+25x6

Tricep Pushdown
100 total
superset
Cable Curl
50 total

Weighted Planks
+45x45seconds
+45x45seconds
...these are easy, can't wait to really push them

Thoughts:

Great post-Christmas session. Glycogen stores are at 10000%, definitely helped fuel the bench PR.

Pause squats are brutal. Love it.

Zero bicep pain.

Stay strong AM.
 
See I'm the opposite I'm good for singles mostly and poorish at rep work but I'm fixing that this year thou it's going to be a great year for us all I think
 
liftandswim said:
And as I have experienced my "rep strength" is far superior to my "maximal strength". Likely related to technique, but idk.
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Usually linked to how tight you can get and stay and if your bar path muscles are strong enough. Wobbly training and Spoto pauses are usually good to fix it. It will come with practice, too.

My rep maxes are almost always lower because I go submax and worry about bar speed, plus I don't wanna put myself through that hell.
 
herderdude said:
Usually linked to how tight you can get and stay and if your bar path muscles are strong enough. Wobbly training and Spoto pauses are usually good to fix it. It will come with practice, too. My rep maxes are almost always lower because I go submax and worry about bar speed, plus I don't wanna put myself through that hell.
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Up until now I've been very wobbly as the weights increase because of my bicep. Absence of that BS coupled with more training (read: practice), I think I'll close the gap. Fingers crossed.

Confidence plays a role too, I'm sure.
 
liftandswim said:
Up until now I've been very wobbly as the weights increase because of my bicep. Absence of that BS coupled with more training (read: practice), I think I'll close the gap. Fingers crossed.

Confidence plays a role too, I'm sure.
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Yeah, I was talking more suspending plates or KBs from the bar to make it wobble. If you really focus on bending the bar during the eccentric, you'll groove the heavy weights better and mitigate the wobble factor.
 
herderdude said:
Yeah, I was talking more suspending plates or KBs from the bar to make it wobble. If you really focus on bending the bar during the eccentric, you'll groove the heavy weights better and mitigate the wobble factor.
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Is bending the bar just a cue to flare the lats? I have trouble understanding "bending the bar" on bench...I know I'm leaving pounds on the table as far as lat involvement in the bench press goes
 
liftandswim said:
Is bending the bar just a cue to flare the lats? I have trouble understanding "bending the bar" on bench...I know I'm leaving pounds on the table as far as lat involvement in the bench press goes
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It helps to cue external rotation of the humerus and retraction of the scapula.
 
liftandswim said:
Is bending the bar just a cue to flare the lats? I have trouble understanding "bending the bar" on bench...I know I'm leaving pounds on the table as far as lat involvement in the bench press goes
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It helps rotate the shoulders to from what I understand. Helps tighten up the upper back and lats a lot. Just try to snap the bar in half on the way down, on the way up pull the bar apart. It takes sometime to get a feel for it for sure.
 
liftandswim said:
This makes sense to me. Thank you. I hate cues haha. I understand better when I hear what the aim of the cue is Gonna see how well I can implement it.
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Ideally, you try to get to a point where you need minimal cueing, but that takes years of practice.
 
That cue/feel was the most difficult for me to pick up on. It'll click eventually. Duffin has a good "use your lat to bench" video tha covered it a bit.
 
liftandswim said:
Is bending the bar just a cue to flare the lats? I have trouble understanding "bending the bar" on bench...I know I'm leaving pounds on the table as far as lat involvement in the bench press goes
Click to expand...

Honestly, any time I try to flare my lats while benching, I mess up. Maybe my lats flare when I bend the bar, I don't really know. But yeah, bending the bar gets the external rotation of the humerus and gets the lats going.

The lats are like the knee wraps of the bench press (reason #74 you need to wear knee wraps: to understand the role of lats in the bench press) they cushion the descent and spring from the bottom.

Watch Sean's elbows when he benches, they come in towards his body from a good lat contraction, driving the bar the first few inches off the chest. Guys that tip their head and drive it back into the bench are (ideally) having their lats fully contracted, then they tip their head to allow a touch, then when they drive their head into the bench, the bar comes off the chest before the pressing muscles engage (or concurrently is preferred).

We know swimming grew you some wings, it's time to put them to use.
 
Thanks gentlemen. How much help I've received in the short time I've been here is astounding. Wouldn't be where I am now without it. Time to put in the work.
 
liftandswim said:
Thanks gentlemen. How much help I've received in the short time I've been here is astounding. Wouldn't be where I am now without it. Time to put in the work.
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All the taining advice I recieved was from when I started here as well. Rodja, Herder, and AZMIDILF were the first ones to help.
 
liftandswim said:
Some knowledgeable dudes (no pun intended) around here. Better than any in-person coaching I currently have access to.
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Ya this was me for quite some time. All the guys on here have helped me immensely.

I finally have access to some good coaches in my new place but still stalk all the AM logs for that extra good help. ;)
 
Killer bench rep out there broski. I start losing form after like 4 repsisherlyrange.

I missed the whole convo basically, but to add, I can literally feel the pump in my lats on days like today benching. I am a head lifter, but I think a ton of it has to do with how I pull the bar out. When I was pushing it out I couldn't feel it as much.
 
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