Liftandswim's Log

Week 6, Day 5

Paused Front Squat
(belt-less, 3 count)
260x3
260x3
260x3

Standing Calf Raises
3x15

Seated Calf Raises
2x10
superset
BW rep-out

Cable Row
(neutral grip)
8-8-10-10

Lat Pulldown
(supinated grip)
3x12
superset
Incline CG Push-Ups
3x15

Incline Curl
3x10
superset
Lateral Raises
3x10

Upright Row
2x15
superset
Rear Delt Fly
2x10

Thoughts:

Solid training session. Feel strong powering out of the hole on these fronts. Don't think my quads will be the limiting factor in my squat any time soon.

Rest was a little hypertrophy for the back, lats, as delts. Pumped.

Rep squats and heavy bench tomorrow (again, because my schedule is fuked up this weekend). Might be a little tired going into it, but I'll get it in. I'll have two days rest after so plenty of time to recover for week 7. I'm rambling.

Stay strong AM.
 
You ordered a BW scale? Aren't they dirt cheap at Walmart?
 
Deviated from the plan a little today. Met some cool guys in the gym and decided to work in with them. One squatted 500x2 in wraps. Unfortunately, they only lift at this gym twice a month. Still will be nice to have some eyes on me from time to time.

Squat
(belt-less)
320x5
320x5
320x5
320x5
320x5
...tried wide stance on the last set per the advice of one of the guys...felt super stable on the eccentric just lacked pop out of the hole.

Sumo Rack Pulls
(mid-shin, belt-less)
405x2x2
...these were harder than pulls from the ground. Hips took a beating.

...finished the rest of the workout on my own, the others had to go pick up their kids from the gym daycare lol.

Bench
225x3
250x3
280x3+ (6)...left one in the tank
+ slingshot
300x5 (paused)...easy
- slingshot
250x3
250x3

Chin-Ups
2xAMRAP

Tricep Pushdown
50 total

Poundstone Curl
1xF

Strapped for time on the assistance, got in what I could. Looking forward to a much needed 2 days of rest.

Stay strong AM.
 
Nice benching man!
 
What a monster. I didn't know he was only 24. Man I feel old...
 
liftandswim said:
Eric Lillebridge 2353 total: Invalid Link Removed
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How freaking beast is that? Freaking cray cray all day yall

And nice benching man, some how when I was playing catchup I missed yours. I had like 75 logs to catch up on lol
 
rob112 said:
How freaking beast is that? Freaking cray cray all day yall And nice benching man, some how when I was playing catchup I missed yours. I had like 75 logs to catch up on lol
Click to expand...

He's on another level, man.

And no worries! I know it's hard to keep up around here, a lot of logs move so fast. Still hitting that consistent upward trend, as are you. That's all we can hope for.
 
To be fair to all the youngsters, his doses must be freaking absurd. And also he was totaling more than any of us in high school before he started on drugs.
 
herderdude said:
To be fair to all the youngsters, his doses must be freaking absurd. And also he was totaling more than any of us in high school before he started on drugs.
Click to expand...

Agreed. I'm sure whatever he's on isn't sustainable in the long term. Wouldn't be surprised if he cruises on a 1-1.5 grams. He'll likely peak before 30, for that simple fact. Doesn't take away from his accomplishments though. Many others are doing the same thing and there's only one Eric Lillebridge.
 
I think he's one of those perfect storm situations. Obviously has a crazy work ethic, great genetics ( his family all seem like beasts), and has been at it since he was young so a huge head start (and probably a better level of training than most who start young due to guidance from others). Those lifts were pretty crazy. :eek:
 
I agree. Don't get me wrong, I'm not saying if I hit his doses I'd be right up there with him. Rule #1: strong is strong. Obviously I have nothing against drugs. Its like bolt said, he's like a laboratory experiment redefining the limits of human potential.
 
2/2

Week 7, Day 1

Sumo Deadlift
350x2
350x2
350x2
350x2
350x2

Trap Bar Deadlift
(belt-less)
365x5
365x5
365x5
superset
Dumbbell Swings
60x15
60x15
60x15

Press
135x3
155x3
175x3+ (3...all I had in me today...best is 185x4...yikes)
155x3
155x3

Dumbbell Row
110x12
110x12
110x12

Face Pulls
100 total
superset
Cable Lateral Raises
3x10

Traveling Lunges
(body weight...no energy left)
50 total

Thoughts:

Between coaching this weekend, shoveling my driveway, and this being my 5th session in 6 days I am SPENT. Was supposed to be an off day, but low and behold something came up tomorrow so I had to fit training in today. Now, hopefully, I can get those two rest days I need.

Hit some dynamic effort sumos today. I think I'm sinking my hips too low at the start, but once I'm off the ground it flys. I'll continue to play around with it.

Stay strong AM.
 
Rest days are overrated.
 
One tip that helped me a ton on sumos is that if you struggle to lock out, start with hips lower and if you struggle with speed off the floor, start with hips higher. I used to blast weight off the floor and not lock it out, now it's steady all the way. Give it a shot! Sumos you have to be patient with, too. Patient on setup and patient off the floor.
 
Nice work man, 5 sessions in 6 days is pretty rough. Especially with the volume that you do. That's how sumos are for me, the hardest part is breaking the floor.
 
herderdude said:
One tip that helped me a ton on sumos is that if you struggle to lock out, start with hips lower and if you struggle with speed off the floor, start with hips higher. I used to blast weight off the floor and not lock it out, now it's steady all the way. Give it a shot! Sumos you have to be patient with, too. Patient on setup and patient off the floor.
Click to expand...

Thanks for the tip! Definitely gonna give it a try
 
liftandswim said:
I know! I was under the assumption he was done competing as a 220 for the simple fact he's carrying so much damn lean muscle mass. Guess I was wrong.
Click to expand...

Charley Joung started on FB #battleofthe220s and talked him into going to 220 when he hadn't even planned on doing the meet

#gossipgirls #hashtag
 
2/5

Week 7, Day 4

Squat
265x5
315x5
350x5
410x1+ (3, taped) I'll post the link when it uploads
405x1...hips and knees were causing me significant pain...so, I called it there.

Plate Loaded Squat Press
(kinda like leg press, but a different feel)
x20
x20
x20
...performed similar to duffin's unilateral LP...hips and knees felt better

Bench
245x5
245x5
245x5
245x5

CGBP
225x4
225x4

Pull-Ups
(BW, varying grips and widths)
50 total (in as few sets as possible)

Tricep Pushdown
100 total
superset
Barbell Curl
3x10

Tri-Set: 3 rounds
Hammer Strength Incline Press x15
Incline Dumbbell Row x15
Hammer Curl x15

Thoughts:

Worked out at my school gym this morning (no other option). I hate it. Running on less than 4 hours of sleep too which doesn't help.

Hip and knee pain was aggravating. I think I need to get away from doing sumos until I have the requisite mobility/hip strength to perform them. I also need to start doing mobility before bed. I've been slacking and those two factors combined have resulted in these issues. I'll sort it out.

Not too happy with 410x3, but I'm also not displeased. Body weight was 208.0 this morning (down from a high of ~225 during my "new year's bulk") so I'm content with where my strength is considering that. Can't expect to add 50lbs to my squat when I've lost almost 20. Really don't want to lose anymore. I need to eat. Ideally, I'd like to lean out further at this body weight. We'll see.

Stay strong AM.
 
Duramaxhd said:
Look soild still lacking the pop I normaly see out of u hard to explain strong thou
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Think I may be a little hesitant after I slide on the 4th wheel.

Too, the pop you're used to seeing is with lighter weights (think 75-85%). 410 is 93% for me, at the moment.

Thanks, though!
 
I'd take that lack-of-pop any day. Nice squatting LS.
 
Duramaxhd said:
U could always be like me and lack pop all the time and have to muscle fu<K it up every time lol
Click to expand...

It's part confidence, part technique.

And next week I'm hitting 4+ reps with 410 or I'm going to die trying. I'd say today was an RPE @9-9.5, I want that damn PR.
 
X amount of weight always feels better the second time you hit it. Dropping 20 lbs of body weight is gonna make you squat slightly different though. Still strong work man.
 
capo180 said:
X amount of weight always feels better the second time you hit it. Dropping 20 lbs of body weight is gonna make you squat slightly different though. Still strong work man.
Click to expand...

Definitely. Like I said above, RIP power belly. Used to be able to bounce off that bish in the hole. Now, that I'm back in visible abs territory those days are over (for now).

I'm happy to be maintaining my strength (on squat and dead). with the weight loss. As I creep back up to 225 over the course of the next year, my lifts will blow up again.

And thanks, man. Love all the support round here
 
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