Liftandswim's Log

11/13

Hypertrophy Block #1

Week 7, Day 4

Deadlift
425x4
425x4
425x4
450x2
450x2
405x4
405x4

Front Rack BSS
95x8 each leg
115x8 each leg
125x8 each leg

Leg Curl
3x20

Leg Extensions
5x15

Challenging session. The road to a 6 plate deadlift continues.

Stay strong AM.
 
With that volume it won't be long
 
liftandswim said:
Lol my girlfriend filmed it on her iPhone then sent it to my iPhone. I have no clue why the quality is so bad
Click to expand...

Texting video lowers quality.
 
11/14

Hypertrophy Block #1

Week 7, Day 5

OHP
135x3
155x3
175x3+ (7) ties PR if I'd known that intra-set I would've went for 8.

Push Press
185x5 superset Chest Supported Row x10
205x4 superset Chest Supported Row x10
230x3 (PR) superset Chest Supported Row x10

...back to OHP
135x8 superset Chest Supported Row x10
135x8 superset Chest Supported Row x10

Machine Fly
3x12
superset
Hammer Strength High Row
3x12

Tri-Set: 3 Rounds
Lateral Raises x15
Face Pulls x15
Tricep Pushdown x15

Incline Curl
5x10 then drop

Shrugs
3x20
superset
Seated Dip Machine
3x20

Tricep Pushdown
1x100 finisher.

So, my gym was closed. Went down the street to a 24hr anytime fitness to see if I could get a day pass. Turns out workers aren't there on Saturday. Knocked on the door and a guy let me in. Gotta get it in! Lol.

Felt strong today. Tied my OHP PR weighing 15lbs less (give or take). Really dialing in my push press technique too. I think I'm good for 260lbs fresh. Who knows.

Hit some extra volume because I had some extra calories in me. Went out drinking last night (only 4 or 5 drinks), but I also ate like crap. Usually goes hand in hand. Not worried about it.

May take tomorrow off, I haven't decided. We'll see how I feel in the morning.

Stay strong AM.
 
liftandswim said:
Thanks, Lou! Patience mixed with a solid wok ethic. I have swimming to thank for that.
Click to expand...

Delayed gratification is tough in this game for sure. Its what makes someone great. Most of these top guys have 10 years or more before we knew who they were.

You seen CWS performance today? 972 (I think squat), missed 990 at the top, and 540 bench so far.
 
SweetLou321 said:
Delayed gratification is tough in this game for sure. Its what makes someone great. Most of these top guys have 10 years or more before we knew who they were.

You seen CWS performance today? 972 (I think squat), missed 990 at the top, and 540 bench so far.
Click to expand...

Definitely. Being great at anything takes time. I'm lucky that I fell into a good crowd on here and have access to great free content on YouTube.

And no, I've been slacking! That's a PR, right? I think his best before was 960 something. He'll hit a grand in a year or so. I know his bench and deadlift have improved (at least in training) so we should see a big total!
 
liftandswim said:
Definitely. Being great at anything takes time. I'm lucky that I fell into a good crowd on here and have access to great free content on YouTube.

And no, I've been slacking! That's a PR, right? I think his best before was 960 something. He'll hit a grand in a year or so. I know his bench and deadlift have improved (at least in training) so we should see a big total!
Click to expand...

I feel the same. Also been around some great lifters too.

He missed 573 twice on bench. Something about shoulder pain. PR squat. Barely misses 990. Literally fell back. Had a grand in him today. No pulls yet.
 
And let us not forget that Chad LOST! Odell Manuel had a very nice meet. Barely missed 903. Really bummed about Chad's 992. He was damn close with 573 as well. Even if both of those go, he wins by onlu five kilos.
 
liftandswim said:
Yeah Odell pulls like 900, right? Hard to make up 100lbs
Click to expand...

Yeah hit his 881 opener but missed 903 by grip at the top.

Going into the meet both guys had the same best total. Chad needed to put some distance between them with his squat and bench and hold on to his ass on pulls.

It was a good matchup, but we knew it was over when he missed 573.
 
11/16

Hypertrophy Block #1

Week 8, Day 1

Squat
work up, work up
425x6...easy, probably a 10RM or so.
375x6
...begin pause squat
335x6
335x6
335x6

Pause CGBP
230x8
230x8
230x8
230x8

Weighted Dips
+70x10 superset Dumbbell Curl x10
+90x10 superset Dumbbell Curl x10
+90x10 superset Dumbbell Curl x10

Tri-Set: 3 Rounds
Lateral Raises x15
Incline Curl x15
Tricep Pushdown x15

Solid session today. Still have room to grow on squats. That's good news.

CGBP went smooth as well. Probably going to bump up the weight next time. Dips are fun.

Rest was some fluff work. More fluff tomorrow.

Stay strong AM.
 
Yeah dude. Nice squatting, once again. And dips for that matter.
 
11/17

Hypertrophy Block #1

Week 8, Day 2

Weighted Pull-Ups
+35x8
+35x8
+50x8

Chest Supported Row
3x10
superset
Lateral Raises
3x15

Cable Row
3x12
superset
Face Pulls
3x15

Supinated Lat Pulldown
3x15
superset
Cable Lateral Raises
3x20

Incline Skull Crusher
4x12
superset
Incline Curl
4x12

Shrugs
3x20
superset
Lateral Raise Partials
3x20

Tricep Pushdown
4x15
superset
Dumbbell Curl
4x15

Lit up the back, delts, and arms. Feels good.

Off day tomorrow. Deadlifting and junk on Thursday!

Stay strong AM.
 
liftandswim said:
11/17

Hypertrophy Block #1

Week 8, Day 2

Weighted Pull-Ups
+35x8
+35x8
+50x8

Chest Supported Row
3x10
superset
Lateral Raises
3x15

Cable Row
3x12
superset
Face Pulls
3x15

Supinated Lat Pulldown
3x15
superset
Cable Lateral Raises
3x20

Incline Skull Crusher
4x12
superset
Incline Curl
4x12

Shrugs
3x20
superset
Lateral Raise Partials
3x20

Tricep Pushdown
4x15
superset
Dumbbell Curl
4x15

Lit up the back, delts, and arms. Feels good.

Off day tomorrow. Deadlifting and junk on Thursday!

Stay strong AM.
Click to expand...

That's a lot of raises lol
 
SweetLou321 said:
That's a lot of raises lol
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This. 165 working set reps. Im not surprised when you said you lit them up. Arms/shoulders were probably lookin real swole after that one.
 
I think you've inspired me to incorporate laterals again. Screw 165 reps, but I wouldn't mind having boulder shoulders either lol.
 
liftandswim said:
I can hit delts all day and recover. And it's paying off in the mirror. Much fuller and rounder than last year
Click to expand...

I never was able to fully wear my delts out either. They got hit often in high school, when I trained whatever wasn't sore.
 
herderdude said:
I never was able to fully wear my delts out either. They got hit often in high school, when I trained whatever wasn't sore.
Click to expand...

Yep, it's the only muscle that I can just beat the crap out of and feel unaffected. I beat the crap out of others too, but I pay for it lol
 
Rodja said:
High volume is the only thing that I've found to put any sort of shape or mass on my delts.
Click to expand...

Yeah. I started with a good base from swimming. And then about a year ago when I decided to say screw it and hit 15 sets for my medial/rear delts on top of pressing they looked that much better.
 
11/19

Hypertrophy Block #1

Week 8, Day 3

Deadlift
work, work up
485x1 (~90%)
385x5
385x5
385x5

Seated BTN Press
135x10 superset Cable Row x10
135x10 superset Cable Row x10
135x10 superset Cable Row x10
135x10 superset Cable Row x10

Weighted Pull-Ups
+50x8
+50x8

Tricep Pushdown
5x15
superset
Incline Curl
5x15

Deadlifts went well. 90% wasn't too bad. Instead of testing my 1RM next week I'm going to AMRAP 455, I think. Should get 6 or so. I honestly have no idea. Probably won't test my 1RM until I know I can hit 585. Right now, if I had to guess, I'm good for 545.

Hit a recent body weight low of 203.8 this morning. Couple more pounds and a couple more weeks to go.

5x10 high bar squat and lower accessory tomorrow.

Stay strong AM.
 
liftandswim said:
Thanks. Thinking I'll go for 430-440x10 next week. I may wimp out with all this rep test talk and just keep training. Lol.

And yeah...the whip. I'm used to it by now. Commercial gym bars suck.
Click to expand...

Why not just throw an optional amrap on your last set of that day? Take it if its there. Otherwise move on.
 
SweetLou321 said:
Why not just throw an optional amrap on your last set of that day? Take it if its there. Otherwise move on.
Click to expand...

Because my last squat day of this cycle is 345lbs for 5 sets of 8 reps high bar. To include the AMRAP I'd be changing things up a bit. But I definitely get what you're saying. It's the smartest thing to do
 
liftandswim said:
Because my last squat day of this cycle is 345lbs for 5 sets of 8 reps high bar. To include the AMRAP I'd be changing things up a bit. But I definitely get what you're saying. It's the smartest thing to do
Click to expand...

Why not do 3 sets high, one set low, then go up a touch and let her ride?

Edit. If you are feeling it.
 
Sure you counted the weight right??? Looked too easy.
 
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