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Liftandswim's Log

liftandswim said:
Luckily, I'm good at pausing. Last cycle my TnG max and paused max were the same. Reps are a different story for obvious reasons.

Thanks for getting on my ass about it though. Likely would have kept riding the lazy train if not.
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Lucky you. Im not great at pausing. If you plan to compete I'd just make pausing the main work. You probably already out bench most of your gym anyways lol.
 
Go get it!
 
Great end to this training cycle.

5/9

Week 20, Day 6

Squat
work up, work up
470x1 PR Invalid Link Removed
495x1 PR Invalid Link Removed
500x1 PR Invalid Link Removed

High Bar Squat
315x20 PR Invalid Link Removed

Thoughts:

495 flew so I had to try 500 or I knew you guys would give me flak. Epic grind, to say the least. Better attempt selection and I think I had 510 in me.

Felt like passing out after 315x20.

Training begins again Monday. Can't wait.

Here's a summary of my big 3 over the course of the past 40 weeks:

Squat
Begin: 365
End training cycle 1: 440
End training cycle 2: 500

Bench
Begin: 305
End training cycle 1: 330
End training cycle 2: 340

Dead
Begin: 425
End training cycle 1: 500
End training cycle 2: 505

Note: I began at roughly 195, ended training cycle 1 at roughly 220, and am now 205.

I'll lay out my tentative goals for next training cycle in a later post.

Comments and critiques welcomed, as always.

Stay strong AM.
 
Nice! Congrats!
 
liftandswim said:
Now it's your turn! At 30lbs lighter BW (i.e. more impressive)
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Not yet! Deads are exploding so I'll prob hit that first. Life has been insane and should slow down soon so maybe I'll get back into some progress.
 
Also working on decreasing that weight difference gap....
 
Awesome work today and over the last two cycles. I hope I can see similar progress. Stellar, really.
 
Super impressed with your accomplishments! That's an awesome PR! And to set these PRs on a cut is a testament to your dedication and well planned strategy. Way to go man!!
 
Impressive gains bro. 250+ to total is gangster.

Can you explain again what training program you followed. I know I asked you before and you said it was a 531 variation.
 
turff49 said:
Super impressed with your accomplishments! That's an awesome PR! And to set these PRs on a cut is a testament to your dedication and well planned strategy. Way to go man!!
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Thanks, turf! Means a lot

SweetLou321 said:
Awesome job man. Congrats!
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Thanks!

justanotherj said:
Impressive gains bro. 250+ to total is gangster.

Can you explain again what training program you followed. I know I asked you before and you said it was a 531 variation.
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Yep, 5/3/1. I've really done a lot of altering to the original framework though. My peaking protocol (last 5 weeks) strayed away from 5/3/1 too.

I work in blocks where I'm changing how I approach my main work each micro-cycle. It's not terribly complicated, but I've made it work. Assistance work is all me too.
 
315 for 20 will do that to you.
 
495 ain't 5! I went a couple years without ever doing 495 for any major exercise. Even now when I bench in a shirt, I don't do 495. Might even be superstitious.
 
*** new training cycle ***

...should have taken a deload week....oh well

5/11

Week 1, Day 1, Part A

Squat
300x3
345x3
390x3+ (8, RPE 7ish) PR
Invalid Link Removed

Low Bar Pause Squat
350x2
350x2

High Bar Pause Squat
330x2
330x2

High Bar Squat
315x5

Leg Press
585x10
585x10

Lunges
BWx20x2

Hanging Leg Raises
2x15

...dead.

Perhaps I should ease back into a higher training volume...nah, I'll be fine.

Upper session tonight.

Stay strong AM.
 
Nice PR again. Moving forward, always.

SweetLou321 said:
I'm always sore. Like crippling sore. I don't get how others are never sore.
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Me too, for the most part. Unless I do no accessory work.

liftandswim said:
Looking back, I have no idea why I did 495 before 500 lol. I was being a pûssy
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I almost pulled 495 the other day, but thought I'd get flack if I hit it. lol
 
Awesome job!!

How come you thrusts your butt out? Is that a particular style/form?
 
puccah8808 said:
Awesome job!!

How come you thrusts your butt out? Is that a particular style/form?
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Something I picked up from another PL'er. Allows me to eliminate any mental cueing of having to sit back. I screw my feet in, brace, pop the hips back and all I think is straight down, straight up. Wouldn't say it's anything special, but it works for me!
 
puccah8808 said:
Awesome job!!

How come you thrusts your butt out? Is that a particular style/form?
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It sets the hips into motion so to speak. Same way I was taught to do squats decades ago.
 
liftandswim said:
You mean to say we've known how to get big and strong for decades??? I don't believe it (sarcasm)
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Lol! I mentioned it because it's not something I've seen done very often any more. None of the squatters at my gym set there hips. Of course, seldom do I see anyone squatting more than 285 either...lol
 
Week 1, Day 1, Part B

Bench
(1st rep paused)
245x6
245x6

CGBP
(all reps paused)
225x6
225x6

Incline Dumbbell Bench
90sx10
90sx8

Chin-Ups
+45x10
+45x6
BWx15

Cable Row
2x10

Tricep Pushdown
3x20
superset
Hammer Curl
3x10

Calf Raises
3x15

Biceps hurt pretty bad tonight. It's from squatting. Wear and tear type of deal. I'll likely squat exclusively high bar (or fronts) the next few sessions to heal up.

Stay strong AM.
 
5/12

Week 1, Day 2

Arms.

Barbell Curl
70x10
80x10
90x10+ (12)
70x10

Dumbbell Preacher Curl
2xTF (technical failure)

Overhead Extensions
3x20

Incline Curl
3x15 then drop-set

Cable Curl
(at eye level, curl to face)
2x20

Tricep Pushdown
FST-7

Stay strong AM.
 
Strong benching man, especially the CG.

I have a feeling my biceps are going to hurt if I jump into benching tomorrow. I wish there was a permanent cure...
 
RegisterJr said:
Strong benching man, especially the CG.

I have a feeling my biceps are going to hurt if I jump into benching tomorrow. I wish there was a permanent cure...
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Well, there is...but you won't want to do it.
Drop weight, concentrate on form, concentrate on the muscle you are working. It's easy to preach this but really hard to do. Certain muscles will over compensate for a weaker muscle. Your forearms may be doing that, or a slight twist is occurring during certain exercises, or a lapse during an exercise and you flair the elbow out(just takes a little).
I know you had wrist problems and that could be a big contributor to what I just mentioned above. Having to twist the arm a certain way due to the wrist issues.
 
turff49 said:
Well, there is...but you won't want to do it.
Drop weight, concentrate on form, concentrate on the muscle you are working. It's easy to preach this but really hard to do. Certain muscles will over compensate for a weaker muscle. Your forearms may be doing that, or a slight twist is occurring during certain exercises, or a lapse during an exercise and you flair the elbow out(just takes a little).
I know you had wrist problems and that could be a big contributor to what I just mentioned above. Having to twist the arm a certain way due to the wrist issues.
Click to expand...

Truth
 
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