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Liftandswim's Log

3/4

Hypertrophy Block #3

Week 3, Day 4

Squat
405x5
405x5
415x5
415x5
425x5 RPE 8.5
315x10 (last rep paused)
315x10 (last rep paused)

I'll edit my post if I'm able to go back in and hit my accessory work. Overslept today so my schedule got thrown off.

Went heavier on squats than programmed, but I felt like pushing myself. Just went in and said I'll work up with 5s until I hit an RPE 9. Got close enough. Probably could have squeezed out another set, but oh well. This work capacity bodes well for the strength block I have planned in the coming months.

315 afterwards felt like a joke haha.

Stay strong AM.
 
3/6

Hypertrophy Block #3

Week 3, Day 5

Pause Bench
265x6
265x6
265x6
265x6
265x6

Cable Row
3x15

Dumbbell Curl
3x15

No motivation today. So rather than skip the gym I went in and did only what I felt like doing. I think that's a good compromise. I'll be back to killing it come week 4. Not worried.

Stay strong AM.
 
going in to get it done and grease the groove is going to pay off far more than just skipping. way to keep the consistency even when motivation is lack luster.
 
3/7

Hypertrophy Block #3

Week 4, Day 1

High Bar Pause Squat
325x6
325x6
325x6

GM
245x10
265x10

RDL
315x8
365x8...rough.

Pause OHP
155x6 superset Barbell Row x10
155x6 superset Barbell Row x10
155x6 superset Barbell Row x10
155x6 superset Barbell Row x10
155x6 superset Barbell Row x10

Lat Pulldown
3x15

Tricep Pushdown
5x15
superset
Incline Curl
5x15

High bar pauses felt good. I love them. Great way to work hard without having to load the bar up. Upped the weight on GMs. Still fairly easy to be honest. Decided to YOLO my last set of RDLs. Too heavy haha.

Took my time and got the rest of my work in.

Today begins my cut as well. Time to get sexy.

Stay strong AM.
 
liftandswim said:
Do you mean when I'm cutting? No. I mean, I probably should throw some in so I'm healthier but I burn a lot of calories walking at work so I don't need to at the moment
Click to expand...

That's why I don't add any to my regular training.


I'll spend anywhere from 5-7 hours a day speed walking at work, which is a pretty solid amount of cardio lol.
 
Duramaxhd said:
Yea I ment when cutting. Just want to see your approach is all
Click to expand...

Yeah, all I really do is cut calories slowly. I do not plan to change my training unless I simply cannot tolerate the volume (which I don't think will be an issue). Might toss in some LISS in favor of cutting calories towards the end (I'm an irritable bastàrd under 3000 calories) but that's it. Manipulating body weight is easy, it's all an energy balance. Just gotta stick to it.
 
jimbuick said:
That's why I don't add any to my regular training.


I'll spend anywhere from 5-7 hours a day speed walking at work, which is a pretty solid amount of cardio lol.
Click to expand...

Same. I have to make sure I stay on top of my hydration game or my recovery goes downhill
 
3/8

Hypertrophy Block #3

Week 4, Day 2

Incline Pause Bench
205x8
225x6
225x6
205x8

Weighted Dips
+75x12 superset Dumbbell Curl 45x12
+75x12 superset Dumbbell Curl 45x12
+75x12 superset Dumbbell Curl 45x12

Feet Up Dumbbell Bench
100x10 (last rep paused)
100x10 (last rep paused)

Cable Lateral Raises
5x15
superset
TRX Reverse Fly
5x15

Incline Skullcrusher
3x15
superset
Incline Curl
3x15

Face Pull
3x20
superset
Lateral Raises
3x20

Rope Curl
5x15
superset
Tricep Pushdown
5x15

Dumbbell Preacher Curl
2x15
superset
CG Push-Up
2x15

Fun session.

Stay strong AM.
 
Gonna be passing me up soon at this rate. Already ahead on inclines and dips.
 
I just wanna know what he was thinking he was gonna do to those plates at the end lol. All those lifts looked fairly easy too.
 
I caught his deadlift on the feed and at the moment I thought he was going to grab them and toss them. lol
 
i bet your arms felt like they might burst with the conclusion of that high volume dip/curl super set.
 
3/10

Hypertrophy Block #3

Week 4, Day 3

Deadlift
420x6
420x6

Block Pull
435x3
435x3

Deficit Pull
375x6
375x6

High Bar Squat
325x7 (last rep paused)
325x7 (last rep paused)
325x7 (last rep paused)

Leg Curl
5x12

Hack Squat
2x15

Challenging session today. I was sweating bullets. Got it done though. Rep deadlifts are a mindfuk, none of those sets were greater than an RPE 6-7, but it was still hard. And squatting after deadlifting sucks. I felt fine, just weak as hell haha.

Stay strong AM.
 
3/11

Hypertrophy Block #3

Week 4, Day 4

Pause CGBP
240x8
240x8
240x8
240x8

Weighted Chins
3x8

Cable Row
5x12

Lateral Raises
3x15
superset
Face Pulls
3x15

Incline Curl
5x15
superset
Tricep Pushdown
5x15

Incline Skullcrusher
2x10
superset
Hammer Curl
2x10

Definitely topped out on pause CGBP. I'm happy with where I am though. Time to change things up and keep progressing.

Two more sessions then a deload. Doing an extra session to make up the volume I missed.

Stay strong AM.
 
How have you progressing in these blocks? Just adding 5lbs to work set each run trough on a movement or adding reps each time?
 
Drop reps to 6s and keep going up! Or drop weight to 10s and keep it up! CGBP is the ultimate.
 
...had 30 minutes to train today. Got done what I could. Really wish I had more time, but that's life for ya.

Squat
working up with doubles and triples
405x1 belt-less PR
+ belt
440x1
405x6
- belt
315x10 (high bar)

Knowing I only had 30 minutes I just did whatever. Eh.

Stay strong AM.
 
Pretty quick work up anyhow.
 
Final session.

OHP
155x7
155x7
155x7
155x7
155x7

Push Press
185x5
205x5
185x5

Pull-Ups
50 total

Hammer Strength Row
2x15
superset
Hammer Strength Chest Press
2x15

Lateral Raises
3x15
superset
Face Pulls
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Stay strong AM.
 
that's a pretty heavy push press my friend, the first time i tried 205 which was recently i almost fell backward lol.
 
capo180 said:
Nice beltless PR there dude, strong pressing too man! What's next for you?
Click to expand...

A deload then 5 more weeks in this hypertrophy block. Going to push total volume as hard as I can. Then I'm delving into a strength block. Upping the weight and dropping the volume
 
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