Liftandswim's Log

Fwiw im the same way lou. Able to monkey toe and screw my feet in much better in flats.
 
1/24

Hypertrophy Block #2

Week 7, Day 6

OHP
165x6
165x6
165x6
165x6
165x6
140x8
140x8
140x8

Chest Supported Row
3x10

Lateral Raises
3x15
superset
Prone Rear Fly
3x15

Incline Skullcrusher
5x12
superset
Incline Curl
5x12

Rope Curl
50 rep set

Tricep Pushdown
50 rep set

OHP is doing well, as I mentioned before. Upped the volume a tad today too (54 working reps). Shoulder were pumped, it hurt. Lol.

Next few days are going to be rough at work. I'll make it though. Just gotta make sure I stay on top of sleep and hydration. Not worried about food. I've been great about that lately.

Stay strong AM.
 
geez there guy, how am i supposed to feel accomplished if you keep going up so that your OHP is on pace with my Jerk? You ought to be able to do a 1RM amount more than your body weight right?
 
Balthazar said:
geez there guy, how am i supposed to feel accomplished if you keep going up so that your OHP is on pace with my Jerk? You ought to be able to do a 1RM amount more than your body weight right?
Click to expand...

Lol, thanks man. And yeah, I bet I could hit my BW for 2 reps right now.
 
Well that sucks. I thought the formula was for 1/2bw
 
Have fun today man
 
1/26

Hypertrophy Block #2

Week 8, Day 1

High Bar Squat
work up, work up
405x1...speedy
(last rep of each set paused)
315x7
315x7
315x7
315x7
315x7
315x7

Pause CGBP
230x9
230x9
230x9
225x9

Weighted Dips
+100x10
+100x10
+75x10

Cable Row
3x15
superset
Tricep Pushdown
3x15

Lateral Raises
3x15
superset
Face Pulls
3x15

Overhead Extension
5x15
superset
Dumbbell Curl
5x15

Strength was about where I'd expect it to be given my schedule the last few days.

Pushed to get this done. Mentally exhausted at the moment. Thankfully, I can sleep until 12pm tomorrow. I have this Friday, Saturday, Sunday off. Just need to make it there!

Been slacking on posting, but I've been following you mofos.

Stay strong AM.
 
New respect for all your dam volume Ian.
 
1/28

Hypertrophy Block #2

Week 8, Day 2

Weighted Chins
+45x8
+45x8
+45x8

Chest Supported Row
3x10

Cable Row
3x15
superset
Lateral Raise Partials
3x15

Straight Arm Pulldown
3x20
superset
Tricep Pushdown
3x20

Cable Lateral Raises
5x15

Rolling Tricep Extension
3x10
superset
Dumbbell Curl
3x10

Tri-Set: 3 Rounds
Prone Rear Fly x20
Lateral Raises x20
CG Push-Up x20

Incline Curl
5x12
superset
Cable Fly
5x12

Dumbbell Preacher Curl
2x15

Got some good volume in. Little extra, actually.

Deadlifts tomorrow.

Stay strong AM.
 
Let's see some big deads.
 
1/29

Hypertrophy Block #2

Week 8, Day 3

Deadlift
work up, work up
495x2 (RPE 8.5) PR
395x5
395x5
395x5

Seated BTN Press
150x8
150x8
145x8
145x8

Rack Row
5x10

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

495 was MUCH easier than expected. Had 4 in the bag. 6 plates will be there in August.

Today and rest of the weekend off work!!!

Stay strong AM.
 
If you had 4 in the bag it was an rpe 8 brotha! Even better. Enjoy your time off man, i cherish my day off each week and I'm sure you're the same.

What are these "rack rows" you and Capo are doing? Just like a pin press but a row?
 
jswain34 said:
If you had 4 in the bag it was an rpe 8 brotha! Even better. Enjoy your time off man, i cherish my day off each week and I'm sure you're the same.

What are these "rack rows" you and Capo are doing? Just like a pin press but a row?
Click to expand...

Yep, I know. I just put 8.5 because I don't want to be too confident. Trying not to get ahead of myself, ya know. For deadlifts, I feel like there's an regular RPE scale and gun to your head RPE scale. Squat and bench I just stop. Deadlifts I can grind, for better or for worse.

Definitely. Going out for dinner after I shower and get ready then going to visit my parents who I haven't seen in over a month.

And yes! I row from pins at my knee level and let the weight reset each time.
 
Here's the video. I know what I need to work on. Rigidity, specifically off the floor. I have the leg and back strength to pull a lot. It's maintaining positioning that I struggle with. That's normal though. Always a work in progress.

Invalid Link Removed
 
liftandswim said:
Yep, I know. I just put 8.5 because I don't want to be too confident. Trying not to get ahead of myself, ya know. For deadlifts, I feel like there's an regular RPE scale and gun to your head RPE scale. Squat and bench I just stop. Deadlifts I can grind, for better or for worse.

Definitely. Going out for dinner after I shower and get ready then going to visit my parents who I haven't seen in over a month.

And yes! I row from pins at my knee level and let the weight reset each time.
Click to expand...

I totally hear ya, definitely on the regular vs gun to head scale. Thats how i always feel when I'm trying to evaluate rpe. I like to keep myself level headed and just use the standard. Gun to head mode is saved for meets and very rare occasions outside of that.

Have a good one man, get some good eats after that session.

May have to try those rows next monday. Basically penlays without having to go to the floor.
 
Okay, rigidity fix coming in hot: do not let your shoulders rise even one inch when getting your air for deadlift. Keep that ribcage locked down and you're golden. I just helped someone with that the other day. Less shoulder rise also means more tightly packed trunk and its easier to get your lats correct. You're starting to click on deadlifts and I love it.
 
herderdude said:
Okay, rigidity fix coming in hot: do not let your shoulders rise even one inch when getting your air for deadlift. Keep that ribcage locked down and you're golden. I just helped someone with that the other day. Less shoulder rise also means more tightly packed trunk and its easier to get your lats correct. You're starting to click on deadlifts and I love it.
Click to expand...

Thanks for the tip! Never thought of that. Always count on you to save the day.

And yep, all this submaximal work is awesome. I lift something above 90% once every 10 weeks and I keep getting stronger. My body likes it.
 
liftandswim said:
Thanks for the tip! Never thought of that. Always count on you to save the day.

And yep, all this submaximal work is awesome. I lift something above 90% once every 10 weeks and I keep getting stronger. My body likes it.
Click to expand...

Keeping the ribcage down is so important for pulls. It keeps the lever arm that is your back shorter and stiffer. You can't avoid some spinal flexion when the rubber meets the road, but you'll be better for it.
 
1/30

Hypertrophy Block #2

Week 8, Day 4

Pause Bench
255x7
255x7
255x7
255x7
255x7

3 Count Pause Bench
230x6
230x6

Weighted Dips
+75x12
+75x12

Cable Row
5x10

Lateral Raises
3x15
superset
Prone Rear Fly
3x15

Tricep Pushdown
3x15
superset
Preacher Curl
3x15

Incline Skullcrusher
2x15
superset
Dumbbell Curl
2x15

Hammer Curl
1x20

Nice session. Bench feels good. Upper body strength feels like it's on the rise (albeit slowly). The weight gain helps.

I feel like I never have anything interesting or cool to post up in here anymore, but I'm okay with that. Real gains are made in the shadows. Deep, I know.

Squatting and lower accessory tomorrow.

Stay strong AM.
 
Duramaxhd said:
I'd give up all my bull**** fancy rep work just to bench like u
Click to expand...

Thanks, man. You are tearing it up though. Bench is on the rise and your lower lifts are outta this world. Wouldn't be surprised in the slightest if we saw a 650 raw with wraps squat out of you this year.
 
Doesn't need to be anything cool or interesting when you are pressing the weight that you do. The numbers speak for themselves!
 
Great job on the pulls Ian. They were butter
 
hey if you keep going up at those weighted dips pretty soon you could just piggyback another person for the added resistance
 
1/31

Hypertrophy Block #2

Week 8, Day 5

Squat
365x8
365x8
365x8
365x8
365x8

GM
225x10
245x10
245x10

Traveling Lunges
(with barbell)
135x6 each leg
155x6 each leg

Leg Curl
3x15

Well, that sucked. Weight wasn't necessarily hard. Just tiring.

Stay strong AM.
 
I'd imagine so.

GMs with a back arch?
 
Jesus God. Five eights with 365. That's great.
 
2/2

Hypertrophy Block

Week 9, Day 1

Pause Incline Bench
210x10
210x10
210x10

Weighted Dips
+90x11
+90x11
+90x11

Cable Fly
2x20
superset
Lateral Raise Partials
2x20

Cable Lateral Raises
5x15
superset
Prone Rear Fly
5x15

Decline Rolling Tricep Extension
3x12
superset
Dumbbell Curl
3x12

Tri-Set: 2 Rounds
Face Pulls x15
Shrugs x15
Upright Row x15

Tricep Pushdown
5x15
superset
Incline Curl
5x15

Solid session.

Both incline bench and dips moved well. Kept the weight the same for incline, but it moved faster. Added a rep to each set on dips.

Pump work was, well, pump work. Just putting in the volume to grow.

Deloading next week, so I'm going to be hitting it hard.

Stay strong AM.
 
I always forget how strong you are on benching because you squat 8 days a week.

Nice work man.
 
Heavy flyes seem to really help with the incline pause reps. I'm guessing those heavy arse dips have the same effect. That was a lot of work in that session!
 
turff49 said:
Heavy flyes seem to really help with the incline pause reps. I'm guessing those heavy arse dips have the same effect. That was a lot of work in that session!
Click to expand...

Not really a fan of flys. Other than light cable/machine flys. Heavy dumbbells aggravate my biceps. Thanks though! Definitely felt good
 
liftandswim said:
I've done 340 touch and go. I want my 365 to be paused
Click to expand...

Well, yah, i assumed so. I still think you've got a good shot. Once i started pausing all my presses my pause max caught up to my t&g max within a couple months. I can't see your t&g vs pause max being that much different.
 
2/3

Hypertrophy Block #2

Week 9, Day 2

Front Squat
315x6
315x6
315x6

RDL
315x10
315x10
315x10

Pause OHP
155x6 superset Lat Pulldown x12
155x6 superset Lat Pulldown x12
155x6 superset Lat Pulldown x12
155x6 superset Lat Pulldown x12
155x6 superset Lat Pulldown x12

Absolutely exhausted today. Weights felt heavy! Skipped some volume and I'm still dead. I'll make it up throughout the week. Only 3 sets of upper back and 3 sets of arms.

Stay strong AM.
 
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