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Liftandswim's Log

4/18

Quasi-Strength Block #1

Week 1, Day 1

High Bar Squat
350x5
355x5
360x5
365x5

High Bar Pause Squat
315x5
315x5

Pause CGBP
225x8
225x8
225x8
225x8
225x8

Lateral Raises
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Hi. I'm back and ready to kill it.

Enjoying this beautiful weather on my day off now.

Stay strong AM.
 
4/19

Quasi-Strength Block #1

Week 1, Day 2

High Bar Squat
work up, work up
420x1
380x2
380x2
380x2

Standing BTN Press
(from dead stop)
120x8 superset Pull-Ups x10
120x8 superset Pull-Ups x10
120x8 superset Pull-Ups x10
120x8 superset Pull-Ups x10
120x8 superset Pull-Ups x10

Weighted Back Raises
(from dead stop)
100x10
100x10
100x10

Incline Skullcrusher
5x12
superset
Incline Curl
5x12

Stay strong AM.
 
it's good that you're implementing different rep speeds and styles, the only way i've been progressing in my current DUP workout format is getting the full stretch in the eccentric phase of each exercise to come up fast. I'll keep utilizing it until I stop progressing, but I can say now that pausing with those presses at the weight you completed them for would be rough for me.
 
Balthazar said:
it's good that you're implementing different rep speeds and styles, the only way i've been progressing in my current DUP workout format is getting the full stretch in the eccentric phase of each exercise to come up fast. I'll keep utilizing it until I stop progressing, but I can say now that pausing with those presses at the weight you completed them for would be rough for me.
Click to expand...

Yeah, definitely mixing things up this block. I was bored with my training anyway. So win-win. And yeah I did the first set with 135 actually thinking I'd be able to do them considering that's a joke OHP weight for me...nope. Room for growth!
 
4/21

Quasi-Strength Block #1

Week 1, Day 3

3 Count Pause Bench
225x6 superset Chest Supported Row x10
225x6 superset Chest Supported Rowx10
225x6 superset Chest Supported Row x10
225x6 superset Chest Supported Row x10

Machine Fly
3x15
superset
Machine Row
3x15

Tri-Set: 3 Rounds
Lat Pulldown x12
Lateral Raises x12
Face Pull x12

Straight Arm Pulldown
2x25

Incline Skullcrusher
3x12
superset
Incline Curl
3x12

Cable Lateral Raises
3x15

Tricep Pushdown
2x20
superset
Dumbbell Curl
2x20

Stay strong AM.
 
4/22

Quasi-Strength Block #1

Week 1, Day 4

Squat
work up, work up
405x1 belt-less, sleeveless PR
+ belt and sleeves
430x1
455x4 RPE 8
- ~10%
405x4
405x4

High Bar Pause Squat
315x3
335x3
355x3

Leg Curl
3x15

Have some technical issues to sort out., but don't we all. Happy with how my strength felt today. Confidence with the heavier weights is coming back slowly but surely.

Stay strong AM.
 
Duramaxhd said:
Each week it will feel better and better
Click to expand...
Usually takes me about six weeks to fully transition from off-season loading to prep loading.

Regarding Dmax's post:
 

Attachments

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Always the squat master.
 
4/23

Quasi-Strength Block #1

Week 1, Day 5

Pause Bench
work up, work up
290x4 RPE 8
265x6
265x6

Weighted Chins
(dead hang)
+25x8
+25x8
+25x8

Lateral Raises
3x15
superset
Face Pulls
3x15

Tricep Pushdown
3x15
superset
Dumbbell Curl
3x15

Felt strong today. That was a self lift-off too. Probably could have done 295-300x4 at the same RPE with a lift-off. Who knows.

Limited time today. Had to skip dips, cable row, and a few sets of arms. May or may not make it up in the AM before work. We'll see.

Stay strong AM.
 
4/25

Quasi-Strength Block #1

Week 2, Day 1

Pause Squat
work up, work up
405x3 RPE 7.5-8
445x2 RPE 8.5-9

High Bar Pause Squat
320x3
340x3
360x3

OHP
160x5
165x5
170x5

Pull-Ups
50 total

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

I can't gauge pause squat RPEs yet. Still pleased with the numbers considering I'm getting lighter by the day.

Stay strong AM.
 
when are we going to see 500#+ squat there friend? you've got to be close!
 
Balthazar said:
when are we going to see 500#+ squat there friend? you've got to be close!
Click to expand...

Thanks! What jswain said. I hit 505 in August. I was weighing about 220. Gained a lot of weight trying to get big and strong. It worked, but I got chubby. Down around 200 now. Probably won't hit a true max again until late December. Goal will be 535+ or maybe 500 for reps. Idk too far out right now.
 
Rodja said:
That's a no joke pause squat. I've seen 600+# squatters struggle with less than that.
Click to expand...

Thanks, rodja. I've always been really good at pause squats for some reason. I'd love to hit 500lbs before the end of the year. Idk if that'll happen, but I'm gonna try!
 
4/27

Quasi-Strength Block #1

Incline Pause Bench
225x6
230x6
235x6
240x6

Standing BTN Press
135x6
135x6

Cable Row
5x10

Cable Lateral Raises
5x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Incline Bench continues to rise. 240x6 was an RPE 8 if I had to guess. Standing BTN press absolutely fries my delts. Sweet Jesus talk about a painful pump...after only 6 reps. Rest was some fluff and buff.

My scale is broken (or needs new batteries...its old idk) so I'm not sure what I weigh right now. I know I'm looking better though. I'll find out an actual weight soon enough.

Stay strong AM.
 
Went in and did whatever. I'm in a bit of a funk training wise.

Squat
work up, work up
460x4 RPE 8
...have the video if anyone is interested.
No down sets.

Pause Bench
work up, work up
320x2 PR
No down sets.

Dumbbell Curl
5x10

Need to get back in the game.

Stay strong AM.
 
Somebody had the itch to go heavy today eh? Strong work brotha. I'm sure there will be some interest in that video...might as well toss er up
 
jswain34 said:
Somebody had the itch to go heavy today eh? Strong work brotha. I'm sure there will be some interest in that video...might as well toss er up
Click to expand...

Basically I go heavy when I'm feeling lazy and don't want to hit a higher volume. Only had an hour too. Procrastinating all day. And I'll upload it and post it for ya guys
 
Laziness and procrastinating training....sounds like my last few weeks.

Btw, pretty good work working up to both of those in an hour, even though no down sets i guess.
 
Easy peasy as per usual! That's well above anything I've ever done without wraps. And I don't believe I've ever been capable of a set like that at any point. All that nakedness hurts me. I would rather have gear bite me than feel the aftereffects of a set like that lol.
 
herderdude said:
Easy peasy as per usual! That's well above anything I've ever done without wraps. And I don't believe I've ever been capable of a set like that at any point. All that nakedness hurts me. I would rather have gear bite me than feel the aftereffects of a set like that lol.
Click to expand...

Don't worry there's sleeves under those sweats :)

And thanks, dude. Shooting for that elusive 500lbs for reps by the end of the year.

I'm actually more pleased with the bench numbers. At this bodyweight I've never hit more than 305lbs let alone 320x2
 
liftandswim said:
Don't worry there's sleeves under those sweats :)

And thanks, dude. Shooting for that elusive 500lbs for reps by the end of the year.

I'm actually more pleased with the bench numbers. At this bodyweight I've never hit more than 305lbs let alone 320x2
Click to expand...

Oh! Let me be better understood, your bench is nice, my friend! 1.75x bodyweight in a t shirt is excellent, and that's where I would project you at this point.
 
We all have our lifts that lag behind the others.

Except for Ian. Always progressing. Solid bench and squat man.
 
OHP
work up, work up
200x4 big PR
165x6
165x6
165x6

Weighted Pull-Ups
+25x8
+30x8
+35x8

Cable Row
2x15

Cable Lateral Raises
5x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Stoked about the OHP PR. Best before today was 185x5. Granted, that was over the summer, but still. Bodyweight for 4 reps feels good. Probably could have OHP'd 225 today. I'll save it though.

Stay strong AM.
 
High Bar Squat
(sleeve-less)
365x5
365x5
365x5
365x5
365x5

Rack Pull
(mid shin)
365x6
365x6
365x6

Leg Curl
3x15

Forgot my sleeves at home. No worries. Not much difference. Going sleeveless allows me to go deeper though. Maybe 1-2 inches. Extra ROM never hurt everyone!

Stay strong AM.
 
Pause Bench
work up, work up
295x5 PR

Pause CGBP
265x5
265x5
265x5

Weighted Dips
+115x8
+115x8

Chest Supported Row
160x8
165x8
167.5x8
170x8

Lateral Raises
3x15
superset
Pull-Ups
3x10

Incline Curl
5x12

Tricep Pushdown
2x20

Happy with the PR. Rest of the work went well too.

Stay strong AM.
 
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