Liftandswim's Log

6/26

Week 7, Day 5, Part A

Deadlift
410x4
410x4
430x2
430x2
385x4
385x4

Front Squat
325x3
330x3
335x3

BSS
2x15 each leg

Leg Extensions
3x15

Side Plank
2x60seconds
superset
Swiss Ball Crunches
2x25

Wanted to try a few things today on deadlift so I dropped the variants and hit all my sets conventional. There were a few reps in there where I feel like I really got it. Improvement, I guess.

Fronts are getting extremely uncomfortable. No one ever said getting strong was easy.

Overhead and upper accessory tonight.

Stay strong AM.
 
Deadlift tip, set your hips were you want them. Don't set them in in accordance with the bar. Make the bar bend (literally) to your will. Ie anything less then 400 for me is already off the ground before I even fully set up to pull.
 
Next day I'm pulling heavy I'm gonna post up a vid for you to critique. Unfortunately, I'm not pulling "heavy" for another 2 weeks. Next week is my explosive week and I know the weights are too light for you to see much.
 
Fronts are uncomfortable to me at less than half that weight...
 
Hmm, I wonder why fronts are uncomfortable. "Only" doing 335x3...lol
Ummm, pst...335 is heavy...lol
 
Heckuva ab workout, I know that! You have a ultra strong core especially since you have no belly. That weight has got to be torture on the upper body. I consider myself strong(upper body) but 255-265 is about it on fronts for me.
 
Front squats are brutal. I unfortunately never have felt the pain of 3 plates on them. Nice work LnS
 
Week 7, Day 5, Part B

Seated BTN Press
(bench grip width)
165x5
165x5
160x5
160x5

OHP
135x8
135x8

Cable Row
4x12

Lat Pulldown
2x15

Face Pulls
5x15
superset
Lateral Raises
5x15

Barbell Shrugs
3x15

Barbell Upright Row
3x15

Prone Rear Flys
3x15

Hammer Curl
3x10

Cable Kickbacks
4x15

Preacher Curl Machine
2x20

Seated Calf Raises
3x20 then drop

Did a bunch extra tonight. Just felt like it. Probably not the smartest idea, but oh well. Still no Dmax session.

More lifting tomorrow.

Stay strong AM.
 
Nice volume, nothing wrong with it, as long as you don't kill yourself with the weight. Pump work is good.

Heavy fronts too man. I need to get back to doing em. Might do some next squat day.
 
6/27

Week 7, Day 6

High Bar Squat
(belt-less)
a bunch of doubles up to 420x2 (PR)
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Pull-Ups
3x10

Machine Row
5x12

Lateral Raises
5x15 then drop

Machine Fly
5x12

Preacher Curl
3x10
superset
Incline Curl
3x10

Dumbbell Preacher Curl
2x15

Tricep Pushdown
5x15

Tri-Set: 2 Rounds
Hammer Curl x10
Overhead Extensions x10
Dumbbell Curl x10

Top set of squats was an RPE 8-8.5. Basically, I could've done 2 more if I HAD to. What do you think, guys?

Honestly think I could knock out 475 (95% of my current 1RM) belt-less low bar. Little confidence boost knowing I can perform without a belt.

Rest day tomorrow.

Stay strong AM.
 
Agreed looked easy. Nice work!
 
Anything you'd recommend to increase quad strength esp around the knee? I'm very hip dominant and have trouble maintaining that positioning you have without wraps to support my knees.
 
SweetLou321 said:
Anything you'd recommend to increase quad strength esp around the knee? I'm very hip dominant and have trouble maintaining that positioning you have without wraps to support my knees.
Click to expand...

Wish I had something, man. But to be honest I haven't done much besides squats (low bar, high bar, fronts, pauses) for the past year. I'll hit lunges, BSS, or unilateral leg press too but I've only been hitting those seriously the past month or so. Before I'd half @ss them. Plus I'm not sold on how useful they are anyway. Little extra volume is all.

I'm sure your hip injury isn't helping any either. I think your best bet is giving it time training raw and staying (relatively) healthy.
 
Sissy hack squats and somersault squats hit the quads around the knees. I've yet to try the sissy's, but love the latter exercise.

Nice squatting Lift. 420 beltless is crazy.
 
My belly is that big. Maybe I can do it too. Lol
 
Favorite PL'er
#1. Duffin
Suck ass comment incoming
#2. Everyone on here and my crew except rob I hate that guy...lol jk rob I love u buddy
 
6/29

Week 8, Day 1, Part A

Squat
(belt-less)
345x5
345x5
345x5
345x5

High Bar Squat
(belt-less)
360x3
360x3
360x3
360x3

Horizontal Leg Press
(30 seconds rest)
4x10 then drop
...ow.

Leg Curl
5x12

Hanging Leg Raises
2x20

Bench and upper accessory tonight.

Stay strong AM.
 
Week 8, Day 1, Part B

Bench
210x5
240x5
270x7
270x6...failed 7th, stupid.

Paused Slingshot Bench
300x3
300x3

3 Count Pause Bench
250x5
250x3...gassed.

Pull-Ups
50 total

Machine Incline Bench
3x15 then drop
(light)

Tricep Pushdown
3x15, 2x20

Barbell Curl
2x10

Dumbbell Curl
3x15

Calf Raises
3x15 then drop

Unilateral Calf Raises
2x20 then drop

Today I realized I need to take my time benching. A good 1-2 count between every rep or two. Hammering out reps I get loose and things get funky. Locked in and I'm good to go. Might kill my rep strength a little, but remaining healthy is more important.

Stay strong AM.
 
Only other way to stay in the groove while pumping mad reps is to go up to soft ******* like an Eric Spoto or Matt Disbrow would. I know them feels, I like to wait between reps on lower reps and just started soft locking recently in higher reps.
 
herderdude said:
Only other way to stay in the groove while pumping mad reps is to go up to soft ******* like an Eric Spoto or Matt Disbrow would. I know them feels, I like to wait between reps on lower reps and just started soft locking recently in higher reps.
Click to expand...

I've tried that soft löckout business and I still misgroove it unless it's a weight I can hit for like 15 reps. Guess I suck lol
 
liftandswim said:
I've tried that soft löckout business and I still misgroove it unless it's a weight I can hit for like 15 reps. Guess I suck lol
Click to expand...

You'll figure it out. Depends on where you start your press vs where you end it, too.
 
I feel you there with the *******. Same thing I kinda did today, didn't fully lock my first rep and made the second that much harder, took a second before my third and got it pretty good.
 
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