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Liftandswim's Log

Week 13, Day 3, Part B

OHP
125x5
145x5
165x5
165x5

Paused OHP
145x5
145x5
145x5

Cable Row
3x15

Lat Pulldown
(supinated grip)
3x15

Lateral Raises
3x15
superset
Prone Rear Flys
3x15

Face Pulls
2x15
superset
Cable Lateral Raises
2x15

Cable Kickbacks
5x20

Alternating Dumbbell Curl
3x10

Lateral Raise
run the rack

Calf Raises
5x15

Decent session. Had to OHP out of the seated OHP rack so I didn't bother with an AMRAP set. It was too awkward to unrack and rerack.

Going to cedar point tomorrow, so that's cool.

Stay strong AM.
 
Be careful with racking/unracking out of the seated ohp station. A guy i work with went to unrack a weight he says he does regularly and both of his shoulders dislocated. Probably a freak accident and potentially bad form..but it's always in the back of my mind which is why i pretty much will only do them standing.

Nice session though man. Enjoy CP.
 
jswain34 said:
Be careful with racking/unracking out of the seated ohp station. A guy i work with went to unrack a weight he says he does regularly and both of his shoulders dislocated. Probably a freak accident and potentially bad form..but it's always in the back of my mind which is why i pretty much will only do them standing.

Nice session though man. Enjoy CP.
Click to expand...

Oh, I still did them standing but I had to lean over awkwardly to unrack and rerack the weight. Bad explanation on my part! I know what you're saying though. Thanks brother
 
I don't care much for the seated OHP either. If I'm forced to usually like last week on Klokovs, I'll squat the weight out.
 
capo180 said:
Yeah people do the same thing with DB presses too lol. Top of the head then back up. I cringe..
Click to expand...
And then you want to help and correct them, but you know they're gonna say.. "what does he know!" Because they read everything they know from a 5$ muscle mag.

I say.. enjoy that herniated disc!
 
justanotherj said:
And then you want to help and correct them, but you know they're gonna say.. "what does he know!" Because they read everything they know from a 5$ muscle mag.

I say.. enjoy that herniated disc!
Click to expand...

Shortens my rom for pulls. I don't need all that disk space getting in the way of my gainz.
 
justanotherj said:
And then you want to help and correct them, but you know they're gonna say.. "what does he know!" Because they read everything they know from a 5$ muscle mag.

I say.. enjoy that herniated disc!
Click to expand...

Oh, I don't even bother giving unsolicited advice anymore. Too many idiots out there to even know where to begin
 
capo180 said:
Yeah people do the same thing with DB presses too lol. Top of the head then back up. I cringe..
Click to expand...

Had a guy ask me if I was going light on my OHP the other day. I said no. Saw him doing seated OHP with 185lbs to the top of his head later that workout lol
 
Lol^ thats a good one
 
liftandswim said:
Oh, I don't even bother giving unsolicited advice anymore. Too many idiots out there to even know where to begin
Click to expand...

Worse is when thy ask you how or why you do something, and then they want to argue with you about it.
 
8/7

Week 13, Day 5

Dumbbell Flys
3x15

Paused Dumbbell Bench
12-10-8 ramping weights

Barbell Row
(Coan style, been alternating this and 45 degree lately)
3x10

Lat Pulldown
3x15

Face Pulls
3x20
superset
Cable Lateral Raises
3x20

Rolling Tricep Extension
5x15
superset
Incline Curl
5x15

Paused WGBP
100x20

Cedar point was fun. Only hitting one session today. I'm going to make up my squats on Saturday or Sunday. Depends what I end up doing tonight.

Stay strong AM.
 
Stealing that. New comp form right there. 2in ROM ftw
 
Is a Coan row similar to Pendlay?
 
Thanks, saved to watch later.
 
8/8

Week 13, Day 6

Squat
work up, work up
450x1
480x4 PR
430x3

Low Bar Pause Squat
390x2
390x2

High Bar Pause Squat
365x2
315x2...gassed.

Leg Curl
5x12

Traveling Lunges
50 total

Invalid Link Removed

Good session today. Happy with the PR. RPE 9.5, I think. Technique was eh, but oh well. Estimated 1RM of 543 (not that I put much stock in these).

Comments and critiques welcomed, as always.

Stay strong AM.
 
liftandswim said:
8/8

Week 13, Day 6

Squat
work up, work up
450x1
480x4 PR
430x3

Low Bar Pause Squat
390x2
390x2

High Bar Pause Squat
365x2
315x2...gassed.

Leg Curl
5x12

Traveling Lunges
50 total

Invalid Link Removed

Good session today. Happy with the PR. RPE 9.5, I think. Technique was eh, but oh well. Estimated 1RM of 543 (not that I put much stock in these).

Comments and critiques welcomed, as always.

Stay strong AM.
Click to expand...

Nice work, lift.

I think you're a 550+ squatter on your best day.
 
Damnnnnn that's some strong squatting for reps at your height and weight. Always impressed in here!
 
I think they can help you track rep PRS even if they are not accurate.

Awesome squatting as always. One day when my knees decide to keep up, I'll raw squat like you lol.
 
SweetLou321 said:
I think they can help you track rep PRS even if they are not accurate.

Awesome squatting as always. One day when my knees decide to keep up, I'll raw squat like you lol.
Click to expand...

Agreed. They let me know if I've gotten stronger mesocycle to mesocycle, which is what I primarily use them for.

And get healthy, man! You have the raw strength, no doubt.
 
Nice work.

One thing you could do to help you out more stock in your e1rm is to "customize your RPE chart" or something similar. Basically take best rep PRs and compare them to what a standard percentage chart would say after you max out to see how you specifically do at certain percentages of max.

There's an RTS article on it, and I may not be making sense (I'm exhausted right now haha). In general tho something like that may help you better gauge progress and whether you do better or worse than typically expected at certain percentages. :)
 
bolt10 said:
Nice work.

One thing you could do to help you out more stock in your e1rm is to "customize your RPE chart" or something similar. Basically take best rep PRs and compare them to what a standard percentage chart would say after you max out to see how you specifically do at certain percentages of max.

There's an RTS article on it, and I may not be making sense (I'm exhausted right now haha). In general tho something like that may help you better gauge progress and whether you do better or worse than typically expected at certain percentages. :)
Click to expand...

Thanks, bolt. Don't worry you made sense lol. I've actually been meaning to do that for awhile now. I'll have to hop over and read on RTS when I'm not feeling so lazy
 
liftandswim said:
Thanks, bolt. Don't worry you made sense lol. I've actually been meaning to do that for awhile now. I'll have to hop over and read on RTS when I'm not feeling so lazy
Click to expand...

I just got home after running some 800m repeats so wasn't sure if I was making sense...

I need to redo my chart soon. All these EMOMs probably mean I'm much better in the 70-80 range than I was before haha
 
Strong squat Pr Ian.
 
8/9

Week 14, Day 7

Straight Arm Pulldown
(kneeling, with rope)
3x20

V-Grip Pulldown
3x15

Cable Row
3x12 then drop

Lateral Raises
5x15 then drop

Tricep Pushdown
5x15 then drop

Dumbbell Preacher Curl
3x15 then drop

CG Push-Up
1x50...just felt like it lol

Nice little bodybuilding session. Tank top sold separately.

Stay strong AM.
 
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