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Liftandswim's Log

Big ole squat PR Ian. Very nice.
 
Thanks, gents. I'm a perfectionist. Today, I wasn't bracing my core hard enough before descent and lacked some lat/upper back tightness. BUT I'm still happy with my performance.

Paused front squats and some bodybuilding tomorrow.
 
Nice squats (think that is all I ever say in this log :p).

I really like your workouts though. Solid programming. ;)
 
bolt10 said:
Nice squats (think that is all I ever say in this log :p). I really like your workouts though. Solid programming. ;)
Click to expand...

That's all there's been to say lately! Lol.

And thanks, bolt. Stole a template from Wendler awhile back and I've butchered it to fit my needs/goals.
 
liftandswim said:
That's all there's been to say lately! Lol. And thanks, bolt. Stole a template from Wendler awhile back and I've butchered it to fit my needs/goals.
Click to expand...
That's the best way to do any program! Gotta fit it to your body and your needs. Heck, that's how they got theirs, by butchering an older program. In 10 years we will be talking about the L&S program!
 
2/15

Week 8, Day 7

Paused Front Squat
(belt-less, 3 count)
265x3
265x3
265x3

Cable Row
3x12
superset
Lateral Raises
3x20

Tri-Set: 2 rounds
Lat Pulldown x15
Chest Supported Row x15
Dumbbell Curl x15

Rear Delt Fly Machine
2x15
superset
Hammer Curl
2x15

And done.

Abbreviated/condensed session today. I'm coaching this afternoon, so I only had about 45 minutes to work with as my gym opens at 10am on Sundays. It's okay, got in what I could.

Back at it on Tuesday.

Stay strong AM.
 
Your swuatting is at the point I think you could take a **** in a public restroom without toughing the toilet, without straining. Nice work man
 
Crazy week this week. Strapped for time, so I have to split up my workouts. Here's the AM portion for today...

2/17

Week 9, Day 2, Part A

Deadlift
345x5
390x3
435x1+ (4) PR...RPE 8.5, really happy with this. 5 would have been money, 6 would have been difficult but I could have grinded it out. Held the last rep for 10 seconds. Grip is improving!

Rack Pulls
405x3
405x3
405x3

Weighted Back Extensions
(with 1 count hold at top)
+45x15
+45x15
+45x15
 
Strong azz deads man.
 
I think you are getting somewhere alright! To the bank with money! Solid right there.
 
Thanks, everyone. Here's the PM portion.

2/17

Week 9, Day 2, Part B

Press
150x5
150x5
150x5
150x5
150x5
150x5
150x5

Barbell Rack Row
12-10-8

Lat Pulldown
(supinated grip)
2x15
superset
Hammer Curl
2x15

Tri-Set: 3 rounds
Lateral Raises x15
Rear Delt Flys x15
Shrugs x15

Preacher Curl
3x10

Thoughts:

Solid session. Really tired though.

Stay strong AM
 
Forgot my wrist wraps and compression cuffs at home today. Wasn't about to low bar squat without them, so I ad-libbed. Another two session day today as well.

2/19

Week 9, Day 4, Part A

High Bar Squat
(belt-less)
315x6
315x6
315x6
315x6

High Bar Pause Squat
(belt-less, 3-5 count...it varied)
275x4
275x4
275x4

Leg Press
2x15

Leg Curl
2x15
then drop-set

Hip Abductor Machine
50 total

Thoughts:

AM weight 204.

Solid volume. Next week is a deload so I figure might as well hit it hard.

Bench and stuff tonight.

Stay strong AM.
 
liftandswim said:
Forgot my wrist wraps and compression cuffs at home today. Wasn't about to low bar squat without them, so I ad-libbed. Another two session day today as well.

2/19

Week 9, Day 4, Part A

High Bar Squat
(belt-less)
315x6
315x6
315x6
315x6

High Bar Pause Squat
(belt-less, 3-5 count...it varied)
275x4
275x4
275x4

Leg Press
2x15

Leg Curl
2x15
then drop-set

Hip Abductor Machine
50 total

Thoughts:

AM weight 204.

Solid volume. Next week is a deload so I figure might as well hit it hard.

Bench and stuff tonight.

Stay strong AM.
Click to expand...

Have you ever tried thumbless grip on squats? I dont need wrist wraps when using it. All the way to 765. Just an idea if you forget them again.
 
SweetLou321 said:
Probably need to widen your grip so the load is more evenly distributed between your back and arms.
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Yeah, but then I feel loose as fuk in the upper back. I understand how to create tightness without the hands being close together, it just doesn't feel the same though. Maybe I'll play with it next squat day.
 
liftandswim said:
Yeah, but then I feel loose as fuk in the upper back. I understand how to create tightness without the hands being close together, it just doesn't feel the same though. Maybe I'll play with it next squat day.
Click to expand...

Paul Carter was just talking about how you don't need to pack yourself under the bar to create upper back tightness. You will have to work at it, but it can be done. For me, reducing arm pain in squat is all about prepping my shoulders just like I'm going to bench or overhead press. The better my shoulders are doing, the better my arms feel.
 
herderdude said:
Paul Carter was just talking about how you don't need to pack yourself under the bar to create upper back tightness. You will have to work at it, but it can be done. For me, reducing arm pain in squat is all about prepping my shoulders just like I'm going to bench or overhead press. The better my shoulders are doing, the better my arms feel.
Click to expand...

Mhm, I've seen the video you're referencing. It's good stuff. The way I see it, my set-up now results in zero pain so I'm not sure if it's worth it (in the long term) to mess around with a position that MAY be slightly more advantageous. Same train of thought led me to inch my bench grip width in a bit. Thoughts?
 
liftandswim said:
Yeah, but then I feel loose as fuk in the upper back. I understand how to create tightness without the hands being close together, it just doesn't feel the same though. Maybe I'll play with it next squat day.
Click to expand...

I understand this. My only question is are your lats tight with the grip you use now?
 
Loving this discussion right now. It also gives me hope that my wrist pain is temporary and will et better when I get wraps, based on you not even doing them without.

What Carter vid we talkin bout?
 
Here's the PM portion.

2/19

Week 9, Day 4, Part B

Bench
235x5
265x3
295x2
295x2
+ slingshot
315x2
315x2
- slingshot
+ 3 count pause
235x5
235x5
235x5

Weighted Pull-Ups
+25x10
+25x8
+25x8
BWx15

Tri-Set: 3 rounds
Tricep Pushdown x15
Barbell Curl x15
Hammer Curl x10

Tricep Pushdown Finisher
100 rep set

Thoughts:

Not going to be setting any rep PRs after losing nearly 15 pounds, so I opted for volume today. Both sets of 295 were RPE 9s for what it's worth. I did feel good though. Dialed in my set-up.

Rest of the workout was a breeze. Pull-ups are easy now that I'm 204lbs lol.

Stay strong AM.
 
liftandswim said:
Mhm, I've seen the video you're referencing. It's good stuff. The way I see it, my set-up now results in zero pain so I'm not sure if it's worth it (in the long term) to mess around with a position that MAY be slightly more advantageous. Same train of thought led me to inch my bench grip width in a bit. Thoughts?
Click to expand...

You'll have to see. I'm the kind of guy that never ever stops tinkering. That has advantages and disadvantages, it's just how I operate.
 
Nice work man. I'd hate to drop 15 lbs now and see what happens to my bench, it would go from bad to worse. But I like what herder is saying about tinkering, I think it's worth it. Learning a little thing here, little thing there, is how you make progress.
 
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