Liftandswim's Log

[capo180]

Moving some weight around dude! Nicely done.

 

[liftandswim]

Moving some weight around dude! Nicely done.

Thanks, capo! I'm getting back to moving forward again

 

[liftandswim]

11/26

Deadlift
405x3
405x3
405x3
405x3
405x3

Lat Pulldown
3x10

Cable Row
3x10

Planned on doing arms as well, but I started feeling sick. Too much food this past week. My body is angry.

Stay strong AM.

 

[liftandswim]

11/27

Pause Bench
315x3
315x3
...called it there. Felt a twinge. It's fine now, but it wasn't worth the risk.

Rolling Tricep Extension
5x12

Tricep Pushdown
3x20

Seated Dumbbell Curl
5x12

Cable Curl
3x20

Face Pulls
4x20

Tri-Set: 2 Rounds
Lateral Raises x15
Front Raises x15
Rear Flys x15

Good pump session. Took the right precautions even though I had more scheduled bench/chest work. I want to live to bench heavy another day. On a positive note, 315x3 is a solid RPE 8 now.

Squatting tomorrow.

Stay strong AM.

 

[liftandswim]

11/28

Squat
365x6
385x5
405x4
425x3
445x2
465x1+ (3) RPE 9

Leg Curl
4x12

Preacher Curl
4x10

Really pleased with the squats. Bracing is great. Said it before, but I'm not far off some PRs. Feels good after being out for awhile (for lower body).

Stay strong AM.

 

[jswain34]

Hoping my transition back into lower goes as smoothly as it seems that yours has. What did you do mainly to fix the bracing issues you were having?

 

[liftandswim]

Hoping my transition back into lower goes as smoothly as it seems that yours has. What did you do mainly to fix the bracing issues you were having?

Well I didn't really squat for two months. So I just purposely forgot everything I knew and started from scratch. Nothing novel. I will say that focusing on knees, hips, and ankles unlocking at the same time (if that makes sense) helped me a lot. That and remaining in more control during descent. Not rushing

 

[rob112]

I have to unlock at once too ma man. If I do hips first I fold

And 465 x 3 is nice ma man

 

[liftandswim]

11/30

High Bar Pause Squat
(3 second pause)
335x3
355x3
375x3

Pause Squat
(3 second pause)
405x2
425x2

Weighted Pull-Ups
+25x10
+45x8
+50x8
+75x5 (+ 5 second hold)

Cable Row
12-10-8

Straight Arm Pulldown
50 total

Tri-Set: 2 Rounds
Shrugs x15
Lateral Raises x15
Face Pulls x15

Dumbbell Curl
3x15
superset
Tricep Pushdown
3x15

Squatted today because a friend wanted to. Nothing too heavy.

Then some back, shoulders, and arms.

Stay strong AM.

 

[rob112]

You a strong bol Lift

 

[liftandswim]

You a strong bol Lift

LMAO I try. Gotta long way to go

 

[capo180]

Strong pause squatting just 2 days after hitting squats. Impressive recovery.

 

[liftandswim]

Strong pause squatting just 2 days after hitting squats. Impressive recovery.

Thanks, capo. I promise I could squat every day if overuse injuries weren't a thing.

Really the only exercise that hampers my recovery is deadlifting.

 

[liftandswim]

12/2

OHP
190x3
190x3
190x3
155x6
155x6

BTN Press
135x5
145x5
150x5

Hammer Strength Chest Press
5x10

Lateral Raises
2x20

Dumbbell Curl
5x10

Cable Curl
2x15

Tricep Pushdown
3x12
2x20

Deadlifting in the morning.

Stay strong AM.

 

[rob112]

You hit 225 OHP?

 

[liftandswim]

You hit 225 OHP?

Not yet. I've only been OHP'ing once a week lately, if that. Awhile back I was hitting some form of overhead work twice a week every week and I worked up to 200x4. So it's there with time

 

[rob112]

Not yet. I've only been OHP'ing once a week lately, if that. Awhile back I was hitting some form of overhead work twice a week every week and I worked up to 200x4. So it's there with time

Yea bc looking at your numbers they are pretty impressive ma man

 

[liftandswim]

Yea bc looking at your numbers they are pretty impressive ma man

Thanks, man. After a little lull in my training I'm back at it with a vengeance. Just need to put in the work and remain patient!

 

[liftandswim]

12/3

Deadlift
410x4
410x4
410x4
430x4

Cable Row
4x10

Lat Pulldown
3x12

Weighted Back Extensions
4x15

Preacher Curl
3x15

Cardio.

430 was a joke. I have the video if anyone is interested. Still going to keep slowly adding weight though.

Stay strong AM.

 

[rob112]

Considering you can pause squat around that much I'm not surprised. But it's good that you don't go from 4 to full boar right away haha

 

[liftandswim]

12/4

Pause Bench
(medium grip)
245x8
265x6
285x4
315x2 RPE 8
245x8+ (11) RPE 9

Cable Fly
(high to low)
3x12

Cable Fly
(low to high)
3x12

Tricep Pushdown
5x15

Stay strong AM.

 

[liftandswim]

12/5

Squat
405x6
405x6
405x6
405x6 (last rep paused)

Leg Curl
4x12

Preacher Curl
4x10

StairMaster
10 minutes

Think that may be a volume PR with loads above 400lbs. Not sure. Either way, I'm pleased. Gonna squat again later this week, a variant TBD. Next Monday will be 420x5x5.

Stay strong AM.

 

[jswain34]

He's baccccckkkkkk

 

[liftandswim]

He's baccccckkkkkk

Lol! Thanks, Jared.

Really happy with how things are going.

 

[jswain34]

You should be man! Good work

 

[liftandswim]

12/6

OHP
155x5
175x5
175x5
175x5
175x5

Rack Lockout (Pin Press?)
315x5
315x5
315x5

Barbell Shrugs
3x15

Lateral Raises
3x15
superset
Face Pulls
3x15

Upright Row
3x10

Tricep Pushdown
2x20

Solid session. Challenging repeats on OHP. Rack lockouts felt interesting. Can't tell if I liked them or not.

Stay strong AM.

 

[capo180]

Nice work, I've never consistently done pin presses. Never really had a good set up for them either. My gyms have always had ****ty pin set ups.

 

[liftandswim]

12/9

Deadlift
415x5
415x5
425x5

Lat Pulldown
15-12-10-10

Cable Row
2x15

Dumbbell Curl
3x10

Keeping it going.

Stay strong AM.

 

[liftandswim]

12/11

Pause Bench
290x5
290x5
290x5
290x5
290x5

Tricep Pushdown
4x15

Dumbbell Curl
4x12

Working more hours at work for a bit. May have to condense my schedule.

Stay strong AM.

 

[SweetLou321]

I've done rack lockout for some time. Only helped my geared bench. I don't know may raw benchers who struggle in that portion of the lift much

 

[liftandswim]

I've done rack lockout for some time. Only helped my geared bench. I don't know may raw benchers who struggle in that portion of the lift much

Yeah, doubt I'll do them again.

 

[liftandswim]

12/12

Squat
420x5
420x5
420x5
425x5
425x5 RPE 8.5

Cable Row
3x12

Leg Curl
3x15

Preacher Curl
3x12

Very pleased with the squatting. I've never handled 405+ for multiple sets like that. Next week will be sets of 3.

Then some back, hamstrings, and biceps. Shoulders, more back, and some arms tomorrow.

Stay strong AM.

 

[capo180]

Squat and swim is at it again! Nice work there dude. Your volume/intensity is always impressive.

 

[rob112]

Man that's some awesome squatting

 

[liftandswim]

Squat and swim is at it again! Nice work there dude. Your volume/intensity is always impressive.

Thanks! Feels great to know that my squat is back on track. Took awhile, but the patience paid off.

 

[liftandswim]

Man that's some awesome squatting

Thanks! Going to keep building and see where I end up

 

[rob112]

Thanks! Going to keep building and see where I end up

Way to do it my brotha

 

[liftandswim]

12/15

OHP
165x5
175x5
185x3
195x3
200x3 RPE 9.5

Shrugs
(hold at top)
3x10

Lateral Raises
3x15
superset
Face Pulls
3x15

Incline Curl
3x15
superset
Tricep Pushdown
3x15

Deadlifting tomorrow.

Stay strong AM.

 

[capo180]

Strong pressing there dude!

 

[liftandswim]

Worked 16 hour days for the past week. Didn't get any training in for obvious reasons. Glad to have a 4 day weekend and get back in the gym. Training later today.

 

[liftandswim]

Pump session yesterday and some deadlifting and upper back this morning. Nothing heavy. Merry Christmas to all!

 

[rob112]

Merry Christmas phelps

 

[liftandswim]

Taking this week to get back into it.
Intensity isn't far off, but volume is down.

Squat
430x3
455x3
455x3

Lateral Raises
3x15
superset
Face Pulls
3x15

Incline Curl
3x15
superset
Tricep Pushdown
3x15

Stay strong AM.

 

[Balthazar]

hey, if 455x3 is just getting back into it, when are we gonna see 550x1? opcorn:

 

[liftandswim]

hey, if 455x3 is just getting back into it, when are we gonna see 550x1? opcorn:

Lol, maybe a year. I'd love to hit 500 for 3 within the next 6 months. Realistically, I should have been there done that, but life has gotten in the way of my consistency over the past year. Not as much progress as I would've liked.

 

[jswain34]

Knowing you, that 455x3 was silky smooth easy too.

 

[liftandswim]

Knowing you, that 455x3 was silky smooth easy too.

That's how my squats are. Smooth as butter until I fail lol

 

[liftandswim]

12/27

OHP
160x5 superset Lateral Raises x15
160x5 superset Lateral Raises x15
160x5 superset Lateral Raises x15

Machine Fly
3x15

Chest Supported Row
2x10
1x8
1x6

Preacher Curl
3x15
superset
Tricep Pushdown
3x15

Stay strong AM.

 

[liftandswim]

12/29

Pause Squat
365x3
405x3
430x3
460x1 RPE 8 (3 count pause PR)

Pause Bench
265x5
285x5
295x5
315x3 RPE 9

Cable Lateral Raises
2x20

Incline Curl
3x15
superset
Tricep Pushdown
3x15

Face Pulls
50 total

Pleased with the squatting. 460# was a breeze. Called it while I was ahead.

Bench was alright. Felt a little off, but I hadn't benched in well over 2 weeks so that's to be expected.

As I said earlier this week, this week is just a free for all. More structure starting in the new year.

Stay strong AM.

 

[jswain34]

Why dont you just take a nap with 460 on your back next time