Liftandswim's Log

3/24

Week 14, Day 2, Part B**

Press
155x4
155x4
155x4
155x4
155x4
155x4

Unilateral Standing Dumbbell Press
45x20
45x20

Barbell Row
185x15
205x12
225x10
drop-set 185x10

Face Pulls
75 total
superset
Cable Lateral Raises
3x12

Rear Delt Flys
2x15
superset
Heavy Lateral Raise Partials
2x15

Dumbbell Curl
2x10

Hammer Curl
2x10

This week is killing me. Getting enough sleep, but when I'm up it's go-go-go until I shut my eyes.

Stay strong AM.
 
Sounds like yinz are learning the true meaning of the words "fast track" lol. Though Cincy has been a busy guy as long as I've known him.
 
I need to learn to do this on my rest days.
 
RegisterJr said:
I need to learn to do this on my rest days.
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Eh, I'll be the first to tell you it's relatively pointless. My heart rate isn't significantly elevated, so it's not like I'm improving my cardiovascular system. And I'm only burning like 150 calories, so over the course of a month maybe I'll lose another pound of fat.

I'm just bored and it's giving me an excuse to stay at ~3300 calories a day instead of dropping to ~3000.
 
Which is exactly why I need it. It would make me feel less guilty on rest days, making it more likely I actually rest. It's hard to wake up so early for cardio tho.
 
RegisterJr said:
Which is exactly why I need it. It would make me feel less guilty on rest days, making it more likely I actually rest. It's hard to wake up so early for cardio tho.
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Yeah, in your case sleep would be better. No way you're getting 7-8 hours when you're waking up at 4am (or whatever crazy time you get up) all the time.

Get off that guilt train. You work hard, man. You deserve the rest you get.
 
liftandswim said:
Yeah, in your case sleep would be better. No way you're getting 7-8 hours when you're waking up at 4am (or whatever crazy time you get up) all the time.
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Nope. On a great night it's 9-3:30, assuming I fall asleep at 9 and the dog doesn't have to get up to go to the bathroom at night (rare).
 
3/26

Week 14, Day 4, Part A**

Squat
(belt-less)
350x3
350x3
350x3
350x3
350x3

High Bar Pause Squat
(belt-less, 3-5 count)
295x2
295x2
295x2

High Bar Squat
(belt-less, piston-style)
185x20
185x20

Leg Curl
3x15

Benchin' and upper accessory tonight.

Stay strong AM.
 
liftandswim said:
Just a little conditioning/ extra hypertrophy to top of the session. Stole the idea from Stan Efferding, it's how he finishes all his lower body sessions.
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Very popular back in the day, as well. One of my favorite training videos was of the late Jesse Marunde of WSM fame doing 405x20 after a long day of training strongman events.
 
Hey-o, that cardio!
 
supermanjow said:
LOL! Dude, I did a Mountain Dog back workout that had me doing 40 rep sets of tbar rows as my third exercise (5 of them) my back was on fire and I was cussing John Meadows under my breath after the first set.
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Which program?
 
supermanjow said:
Executioner I believe.
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I haven't tried that one. I have Demolition, Reactive Pump, and Program 3.

Would you be interested in emailing me a copy?
 
Sean1332 said:
It's worth it. It's an unreal pump. His Reactive Pump program had some cool stuff in there like that. Even doing just rear delt flys nowadays, I'll do them in a swinging motion like that.
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I love his stuff, especially the shoulder work.
 
Yes! And Thank You! They changed their homepage and I was having a hard time finding that. I've been printing all of his workouts off as pdf's and using one each day essentially following the programs that John has put together for him.
 
3/26

Week 14, Day 4, Part B**

Bench
240x5
270x3
300x1+ (2) smooth RPE 9
320x2 slingshot
330x1 slingshot

Dumbbell Bench
100s x16
100s x13

Pull-Ups
50 total

Tricep Pushdown
75 total
superset
Barbell Curl
2x15

Bench felt better than it has in awhile. Pleased.

Taught my teenage brother to squat, bench, and deadlift in between sets. Went surprisingly well. Looking forward to getting him into consistent training over the summer.

Stay strong AM.
 
Nice pressing dawg. I can't wait to hit the 300 mark. Although every time any one of us hits a mark we immediately say "boy I can't wait to go 10lbs on that" lol

We all slang ganging lately, too
 
rob112 said:
Nice pressing dawg. I can't wait to hit the 300 mark. Although every time any one of us hits a mark we immediately say "boy I can't wait to go 10lbs on that" lol We all slang ganging lately, too
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Based on the speed of your 285 a couple weeks back, it's gotta be coming. And I may or may not be guilty of that lol

And I love my slanger!
 
3/27

Week 14, Day 5

Barbell Curl
2x8
2x15
superset
Lateral Raises
5x10

Skull Crushers
2x10
superset
CG push-ups
2x10
...heavy skull crushers are a no go...they aggravate my brachialis (read: OW)

Preacher Curl
3x10
superset
Dumbbell Partial Curls
3x10

Overhead Extensions
2x20

Preacher Concentration Curl
2xTF (technical failure)

Tricep Pushdown
3x15
 
Solid arm sesh Lift
 
3/28

Deadlift
work up to 445x1 (88%)...sad how slow 88% moves.
3x3 speed pulls 275+ Unknown Band Tension

OHP
(3 count pause)
140x5x5

Dumbbell Row
100x20
100x20

That's it. In a bit of a rush today. A friend invited me to squat tomorrow...it's not squat day, but couldn't turn it down. Might throw on his knee wraps...watch out...

Stay strong AM.
 
My friend has the lillebridge knee wraps (slingshot product). Anyone with any experience using these?

I'm thinking 500 or bust. Just for fun, honestly. Next week is a deload anyway.
 
They are nice wraps.. If u are going to tray to max in them try to get a few practice reps in to get the feel cause it is different and I don't want to see u get hurt

Watch the videos on how to wrap as well if u have to do it yourself
 
liftandswim said:
My friend has the lillebridge knee wraps (slingshot product). Anyone with any experience using these? I'm thinking 500 or bust. Just for fun, honestly. Next week is a deload anyway.
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A guy at my gym said he couldn't hit depth in them because they're strong as hell. He's at 655@181bw

Go for it. You'll get a lot out of wraps with your moderate stance.
 
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