Liftandswim's Log

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Start watching at 3:15. Love the rice analogy he gives. It's really how I've adjusted my mindset and am approaching my training now. Going to train now. Let's get to it!
 
I always thought of it as a drop of water in a bucket, but same ****. Good share bro.
 
2/23

Hypertrophy Block #3

Week 2, Day 2

Incline Pause Bench
200x11
200x11
200x11

Weighted Dips
+90x11
+90x11
+90x11

Dumbbell Bench
100x10 superset Lateral Raise Partials x20
100x10 superset Lateral Raise Partials x20

Cable Lateral Raises
5x15

Rolling Tricep Extension
3x12
superset
Dumbbell Curl
3x12

Tri-Set: 3 Rounds
Shrugs x20
Rear Fly x20
Lateral Raises x20

Tricep Pushdown
5x15
superset
Incline Curl
5x15

Hammer Curl
3x10

Another session in the pot.

Stay strong AM.
 
Dude. Your inclines are ridiculous. I never appreciated realized how heavy you guys incline until I finally did them in proj momentum.
 
jswain34 said:
Dude. Your inclines are ridiculous. I never appreciated realized how heavy you guys incline until I finally did them in proj momentum.
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Thanks! Really built them up over the past 20 weeks. I can do 225 for a set of 10 paused where before I started incorporating them I doubt I could 5.
 
liftandswim said:
Thanks! Really built them up over the past 20 weeks. I can do 225 for a set of 10 paused where before I started incorporating them I doubt I could 5.
Click to expand...

That's impressive man. Do you feel like they've helped your press vs another similar variation?
 
liftandswim said:
Thanks! Really built them up over the past 20 weeks. I can do 225 for a set of 10 paused where before I started incorporating them I doubt I could 5.
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What have you been doing with them specifically? That's quite a jump in 20 weeks.
 
RegisterJr said:
What have you been doing with them specifically? That's quite a jump in 20 weeks.
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Nothing special. I'm only doing them once every 2 weeks too. Keep in mind I've never (literally never) consistently trained the barbell incline bench before, so that's really the main contributing factor to my progress.
 
liftandswim said:
Nothing special. I'm only doing them once every 2 weeks too. Keep in mind I've never (literally never) consistently trained the barbell incline bench before, so that's really the main contributing factor to my progress.
Click to expand...

Up until starting 531 a year, I bet I had not barbell pressed more than 30 sets my entire life. I wish these newbie gains could find me...

Edit: Slight exaggeration. Maybe 100 max. I did a few sets of bb press on Mountain Dog prior, but a lot of his were smith, reverse banded, etc.
 
RegisterJr said:
Up until starting 531 a year, I bet I had not barbell pressed more than 30 sets my entire life. I wish these newbie gains could find me...

Edit: Slight exaggeration. Maybe 100 max. I did a few sets of bb press on Mountain Dog prior, but a lot of his were smith, reverse banded, etc.
Click to expand...

I'm honestly surprised you haven't seen more upper body gains given your staggering lower body progress.
 
liftandswim said:
I'm honestly surprised you haven't seen more upper body gains given your staggering lower body progress.
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I'm hoping that changes with extra bench work. I think some of the pain issues are helped squatting after 531-bench instead of before.
 
The world record bench press shot up 70 or so pounds within months of the invention of the incline press. Chew on that! I expect a healthy jump in your bench, Ian. Only time will tell.
 
SweetLou321 said:
There is one big benchers who's name is escaping atm, he swears busy the inline for building his bench and keeping him healthy.
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Leroy walker? He might be who you're thinking of. Even if not, he still inclines almost exclusively in training and benches like 675.
 
I prefer the incline over flat myself. Just feels natural.
 
2/24

Hypertrophy Block #3

Week 2, Day 3

Deadlift
340x3
340x3
340x3
340x3
340x3
340x3
340x3
340x3

Block Pull
370x5
370x5

Deficit Pull
320x8
320x8

High Bar Pause Squat
320x7
320x7
320x7
320x7

Hack Squat
3x15

Leg Curl
5x12

Just another day. Did the deadlifts with fairly short rest. Especially the sets of 3. The accessory work was taxing, not gonna lie.

Stay strong AM.
 
Hey bud, just wondering how you are gonna make your training more specific as the you go into a strength block?

Also what does your frequency look like on your main lifts? Thanks
 
SweetLou321 said:
Hey bud, just wondering how you are gonna make your training more specific as the you go into a strength block?

Also what does your frequency look like on your main lifts? Thanks
Click to expand...

More regular squatting vs high bar or pauses. More regular benching vs CG. Deadlift will be the same. Still will have a fair amount of variation though. Dropping the reps (and total volume) slightly and upping the intensity. The first strength block I have mapped out isn't what I'd call a true strength block, but the second is. Keep in mind, I'm going to always have some higher rep bb'ing work in the mix unless I'm trying to peak. That's just me.

Frequency will be the same. I'd drop frequency in a peaking block, but I (personally, not speaking in general terms) don't feel i need to right now.

Going to finish this 10 week block then 20 weeks in two separate strength blocks...then it's back to some hypertrophy training. Not going to peak until the end of the year. I have it all planned out already. Thinking real long term. Sure, I have short term goals (and I will hit them) but I'm more concerned with where I'll be at in 5 years rather than 6 months.
 
2/27

Hypertrophy Block #3

Week 2, Day 4

Pause Squat
345x6
345x6
345x6
345x6
345x6

Pause CGBP
240x8
240x8
235x8
235x8

Cable Row
5x12

Tri-Set: 3 Rounds
Lat Pulldown x10
Lateral Raise x15
Face Pull x15

Tricep Pushdown
3x15
superset
Dumbbell Curl
3x15

Two days rest did me well. Got about 10 hours of sleep too.

Squats were good. Held the pauses longer than normal. Particularly on the last rep of each set.

Upped the weight on pause CGBP. And then hit some accessory work.

I work 1-10pm today then I'm off for the next 7 days (vacation time). Woo!

Stay strong AM.
 
2/28

Hypertrophy Block #3

Week 2, Day 5

OHP
135x10 superset Pull-Ups x10
135x10 superset Pull-Ups x10
135x10 superset Pull-Ups x10
135x10 superset Pull-Ups x10
135x10 superset Pull-Ups x10

CG Incline Bench
5x10
superset
Cable Row
5x10

Lateral Raises
3x15
superset
Prone Rear Fly
3x15

Incline Curl
5x12
superset
Skullcrusher
5x12

Only had 50 minutes to train. So I had to move quick. Needless to say I was huffing and puffing.

Another week of training complete.

Stay strong AM.
 
Impressive ohp volume. You >225 max on them yet?
 
I feel my lats activate slightly on OHP so I would imagine that doing that superset with pull ups must have lit yours up a bit?!
 
Best raw bencher of our time IMO. Perhaps of all time. How about that middle finger on the smooth close grip?
 
2/29

Hypertrophy Block #3

Week 3, Day 1

High Bar Squat
365x6
365x6
365x6
380x6

High Bar Pause Squat
315x6
315x6

Pause CGBP
225x10
225x10
225x10
225x10

Weighted Dips
+95x10
+95x10
+95x10

Lateral Raises
3x15
superset
Face Pulls
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Squats felt strong. Bumped the weight up on the last set and it was still easy.

Stay strong AM.
 
That's insane numbers for a paused CG. Not surprising tho with as much thought you put into programming.
 
liftandswim said:
Thanks, Thomas. Hard work is paying off. Slowly, but surely.

Nice deadlifting today! 550 around the corner.
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Thanks man, and I hope so.
 
nice work as always sir! i'm not going to lie, i checked out the video you posted yesterday and went into an extended youtube video hole of various powerlifters. i really liked watching Dan Green set up for a sum dl. i believe he's just trying to make sure everything feels tight and in line and practicing his abdominal bracing/breathing before he commits to it but i think it's kind of hilarious. everyone has their own setup for different stuff though. i try to approach all my o lifts with the same setup as if i'm a basketball player on the free throw line.
 
3/2

Hypertrophy Block #3

Week 3, Day 2

Deadlift
420x2
420x2
420x2
420x2
420x2

Block Pull
435x2
435x2

Deficit Pul
375x5
375x5

Seated BTN Press
135x10
135x10
135x10
135x10

Pull-Ups
50 total

Overhead Extensions
3x12
superset
Hammer Curl
3x12

Just now logging yesterday's work. Decent session.

Hitting some upper in a bit.

Stay strong AM.
 
3/2

Hypertrophy Block #3

Week 3, Day 3

3 Count Pause Bench
230x8 superset Cable Row x8
230x8 superset Cable Row x8
230x8 superset Cable Row x8

Chest Supported Row
5x10

Cable Fly
3x15
superset
Lat Pulldown
3x15

Straight Arm Pulldown
50 total

Incline Skullcrusher
3x12
superset
Incline Curl
3x12

Cable Lateral Raises
5x15
superset
Prone Rear Fly
5x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Giant-Set: 3 Rounds
Shrugs x15
Face Pulls x15
Lateral Raises x15
CG Push-Ups x15

Long pauses are the bee's knees. Nothing makes my bench feel as strong.

Stay strong AM.
 
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