Liftandswim's Log

[SweetLou321]

I would have liked to see it deeper, pause time was fine by me personally. Great technique and you look locked in.

You are likely needing more erector strength and glute to match your quads. As the weight gets heavier it'll be hard to stay up right so more force will transfer there. BUT most people are not limited here as they tend not be able to handle the force requirements on the knee, hence you are as strong as your quads saying. But idk with your deadlift as most people are opp of you. I'd say stop being a wuss and push your pull up and it wouldn't be an issue.

Ps weakest part of the squat is a few inches out of whole when the stretch reflex wears off.

 

[liftandswim]

I would have liked to see it deeper, pause time was fine by me personally. Great technique and you look locked in.

You are likely needing more erector strength and glute to match your quads. As the weight gets heavier it'll be hard to stay up right so more force will transfer there. BUT most people are not limited here as they tend not be able to handle the force requirements on the knee, hence you are as strong as your quads saying. But idk with your deadlift as most people are opp of you. I'd say stop being a wuss and push your pull up and it wouldn't be an issue.

Ps weakest part of the squat is a few inches out of whole when the stretch reflex wears off.

Yeah, I psyched myself out of going deeper and holding the pause longer (I like solid 2 counts) because I thought it was going to be difficult.

And yeah, it's my backside. Needs work. I'll get around to it when I stop being a baby and avoiding heavy pulling.

 

[SweetLou321]

Yeah, I psyched myself out of going deeper and holding the pause longer (I like solid 2 counts) because I thought it was going to be difficult.

And yeah, it's my backside. Needs work. I'll get around to it when I stop being a baby and avoiding heavy pulling.

Who cares about heavy pulling, why not just do some volume work on friendly variations that you tolerate well for now and then when ready transfer over to heavier from floor pulls? You clearly have the work capacity for a good amount of work.

 

[liftandswim]

Who cares about heavy pulling, why not just do some volume work on friendly variations that you tolerate well for now and then when ready transfer over to heavier from floor pulls? You clearly have the work capacity for a good amount of work.

I hear ya. I'm just difficult. Any pulling is annoying to me. I tolerate it fine. But I know I need to do it.

I really should be hitting more lower body work in general. I'll get around to it, I guess. My work/life schedule just sucks. Excuses, excuses...

 

[SweetLou321]

I hear ya. I'm just difficult. Any pulling is annoying to me. I tolerate it fine. But I know I need to do it.

I really should be hitting more lower body work in general. I'll get around to it, I guess. My work/life schedule just sucks. Excuses, excuses...

https://youtu.be/fU2gjpPcs_Y

I think this speaks to you, it's literally talking about what we are, good old jts coming in for the win.

Why not just do some good mornings after squats as a start?

 

[RegisterJr]

Congrats on the squat Ian!

 

[liftandswim]

https://youtu.be/fU2gjpPcs_Y

I think this speaks to you, it's literally talking about what we are, good old jts coming in for the win.

Why not just do some good mornings after squats as a start?

Saw that video earlier. Always amazing content from them

 

[liftandswim]

Congrats on the squat Ian!

Thanks, Thomas!

 

[liftandswim]

1/21

Deadlift
365x5
390x4
415x3
440x2
465x1
505x1+ (4) PR RPE 8.5

Lat Pulldown
4x10

Cable Row
3x10

Preacher Curl
3x10

https://youtu.be/_pCN5vtwUMw

Turns out I've been holding myself back on pulls, I guess. Pleased with the PR. 6 plates by the end of the year will be a piece of cake.

Stay strong AM.

 

[SweetLou321]

Pulls looked great and easy

 

[liftandswim]

Pulls looked great and easy

Thanks, Lou. Felt great.

Stupid hex plates let the bar get out in front of me on the 4th rep. You'll notice I have to reel it in. Other than that it was easy.

 

[SweetLou321]

Thanks, Lou. Felt great.

Stupid hex plates let the bar get out in front of me on the 4th rep. You'll notice I have to reel it in. Other than that it was easy.

Didn't catch it but I can see that being issue for sure. Keep it up.

 

[liftandswim]

1/22

15 sets of triceps
5 sets of calves

Spontaneous workout. Had 45 minutes to kill while I was waiting for the girlfriend to get off work.

Stay strong AM.

 

[capo180]

Nice pulling there man!

 

[liftandswim]

Nice pulling there man!

Thanks!

 

[liftandswim]

1/23

Incline Bench
225x8
225x8
225x8
225x8

Lateral Raises
3x15
superset
Face Pulls
3x15

Dumbbell Curl
3x10

Dumbbell Preacher Curl
2x15 each arm

Looks like nothing, but for some reason this was really difficult today. May be a sign I need to deload next week. See how the rest of week feels.

Squatting tomorrow.

Stay strong AM.

 

[liftandswim]

1/25

Squat
365x4
405x4
445x3
465x3
480x1+ (2, RPE 9)

High Bar Pause Squat
315x5
355x3
355x3

Leg Curl
3x15

Not very strong today. Spent 5 hours in the car and didn't drink enough water. Need a deload too. Excuses, I know.

Stay strong AM.

Edit: forgot about the high bar pauses I did...added.

 

[jswain34]

Eh, you mentioned last session you may need a deload, so i wouldnt really say thats an excuse. You've been putting in some work for a few weeks now if im not mistaken so i wouldnt be surprised if it were that time.

 

[liftandswim]

Eh, you mentioned last session you may need a deload, so i wouldnt really say thats an excuse. You've been putting in some work for a few weeks now if im not mistaken so i wouldnt be surprised if it were that time.

I have. Been pushing myself. I'll finish out what I have planned for this week and hit 3 light full body sessions next week.

 

[SweetLou321]

Just out of curiosity. How do you phase in the 5/3/1 sets into your overall structure?

You are getting signs it's time for a deload. It took my years to figure out I feel that way you do now 90% of the time lol. I guess my work capacity sucks and I bury myself week 1.

 

[liftandswim]

Just out of curiosity. How do you phase in the 5/3/1 sets into your overall structure?

You are getting signs it's time for a deload. It took my years to figure out I feel that way you do now 90% of the time lol. I guess my work capacity sucks and I bury myself week 1.

Right now, it's just by feel to be honest. My structure sucks. Need to change that.

And yeah, it's easy to ignore when you feel like you always have to be moving forward. But really proper reloading helps you move forward

 

[SweetLou321]

Right now, it's just by feel to be honest. My structure sucks. Need to change that.

And yeah, it's easy to ignore when you feel like you always have to be moving forward. But really proper reloading helps you move forward

Structure can't be that bad, I mean you are right around the strongest you have ever been right?

Sadly this is true. I just look at what people like you do, and try to mimic your work load...when that's not my work load.

 

[liftandswim]

Structure can't be that bad, I mean you are right around the strongest you have ever been right?

Sadly this is true. I just look at what people like you do, and try to mimic your work load...when that's not my work load.

I'm the strongest I've ever been because 1. I've trained intelligently without pushing for PRs too hard for about a year. What I'm doing now is just the result. and 2. I gained 10lbs around the holidays.

 

[liftandswim]

Got the blood flowing today.

Biceps
10 sets

Triceps
10 sets

Lateral Raises
50 total

Stair Master
10 minutes

Deadlifts and upper back tomorrow.

Stay strong AM.

 

[SweetLou321]

I'm the strongest I've ever been because 1. I've trained intelligently without pushing for PRs too hard for about a year. What I'm doing now is just the result. and 2. I gained 10lbs around the holidays.

Big lesson here.

 

[liftandswim]

Big lesson here.

Nothing you don't already know. We all need a reminder from time to time though.

 

[SweetLou321]

Nothing you don't already know. We all need a reminder from time to time though.

Of course. I just need to find my groove again so I can slowly push forward again.

 

[liftandswim]

1/27

Deadlift
405x4
415x4
430x3
440x3
455x2
465x2
515x1+ (3, PR RPE 9)

Cable Row
12-10-8

Pull-Ups
3x10

Lat Pulldown
2x15

Straight Arm Pulldown
50 total

Face Pulls
50 total

Hammer Curl
2x10

Another deadlift PR. No film, unfortunately. Girlfriend wasn't there to record and I needed my phone for the music. Pleased considering I still feel a little run down. Hungry for 6 plates.

Working this weekend too so I'll get in what I can. Company I work for is doing a software overhaul and that means longer hours for awhile. Should get in at least once. If not life moves on.

Stay strong AM.

 

[jswain34]

Fuk ya man. Congrats. Youre slowly creeping up on your goals with these e1rms from your rep outs.

 

[liftandswim]

Fuk ya man. Congrats. Youre slowly creeping up on your goals with these e1rms from your rep outs.

Thanks, Jared! Gonna dial it back and build for a bit now (if I can restrain myself).

 

[SweetLou321]

Linear vs dup, go

 

[liftandswim]

Linear vs dup, go

DUP will yield better results in the short to mid term. I have a hard time believing that in the long term there's any difference. Assuming both are programmed intelligently of course.

 

[SweetLou321]

DUP will yield better results in the short to mid term. I have a hard time believing that in the long term there's any difference. Assuming both are programmed intelligently of course.

Thanks for a brief overview. I did not want to read to much of the data honestly. Which do you prefer to us in your training? I find it hard to program dup style without set percents or a locked in rpe range. Where linear you can just make smart jumps session to session based on rpe from the previous session. Harder to read jumps dup wise for me.

 

[liftandswim]

Thanks for a brief overview. I did not want to read to much of the data honestly. Which do you prefer to us in your training? I find it hard to program dup style without set percents or a locked in rpe range. Where linear you can just make smart jumps session to session based on rpe from the previous session. Harder to read jumps dup wise for me.

For the reason you mentioned above, I prefer linear. Just too much nonsense to worry about when getting in there with a plan and executing on a consistent basis is what it's all about.

 

[liftandswim]

1/28

Hammer Strength Chest Press
5x12

Cable Fly
2x15

Lateral Raises
4x15
superset
Face Pulls
4x15

Cable Lateral Raises
2x15 each arm

Dumbbell Curl
3x10

Tricep Pushdown
3x20

Little bro session. Felt good.

Stay strong AM.

 

[liftandswim]

1/30

Squat
405x3 belt-less PR (easy, I've just never done it)
+ belt
445x3
475x5 PR RPE 10 (could have put 5 more pounds on the bar, but no way was I good for another rep)

Pause Squat
365x4
365x4

Leg Extension
3x15

Leg Curl
3x15

Seated Calf Raises
2x20

Need to stop being dumb and get on something more structured. Still happy with the PR though. Especially considering I'm run down. I feel okay, but I can tell

Stay strong AM.

 

[rob112]

Dude you are freaking putting up some sick numbers. I mean 10 sets of biceps...and...I'm just kidding, you know I mean the lifts. Solid deadlifting for a guy who didn't want to deadlift haha

 

[liftandswim]

Dude you are freaking putting up some sick numbers. I mean 10 sets of biceps...and...I'm just kidding, you know I mean the lifts. Solid deadlifting for a guy who didn't want to deadlift haha

Lol, thanks! And hey I'm still not a fan of deads...yet.

 

[liftandswim]

1/31

Weighted Pull-Ups
+25x10
+25x10
+25x10

Pause CGBP
245x6
245x6
245x6
265x6

Chest Supported Row
2x10

Lateral Raises
3x15
superset
Face Pulls
3x15

Incline Curl
3x15
superset
Tricep Pushdown
3x15

Stay strong AM.

 

[liftandswim]

2/3

Pause CGBP
245x6
245x6
245x6
270x8 RPE 9

Chest Supported Row
3x10

Straight Arm Pulldown
3x15

Lateral Raises
3x15
superset
Face Pulls
3x15

Incline Curl
3x15
superset
Tricep Pushdown
3x15

Very similar workout to last, I know.

Stay strong AM.

 

[liftandswim]

2/4

Arms. 10 sets of biceps and triceps.

Oh, and some calf work too.

Exhilarating.

Stay strong AM.

 

[liftandswim]

2/7

Pause CGBP
265x4
270x4
275x4
280x4
285x4
290x4 RPE 9

Weighted Pull-Ups
+25x10
+25x10

Chest Supported Row
3x10

Incline Curl
3x15
superset
Tricep Pushdown
3x15

Not bad. Self lift off is even more of a bîtch with CG.

Wanted to hit a little more, but I ran out of time. Got out of bed too slow this morning.

Likely hit some belt-less high bar tomorrow.

Stay strong AM.

 

[liftandswim]

2/8

High Bar Pause Squat
405x3
405x3
405x3 RPE 9
...pretty sure each of these sets is technically a high bar PR.

Barbell Lunges
3x6 each leg

Leg Extension
3x15
superset
Back Raises
3x15

Went heavier than originally planned. What else is new? But really it wasn't taxing so whatever.

Stay strong AM.

 

[liftandswim]

2/9

OHP
160x6
165x6
170x6
175x6

Chest Supported Row
180x10
182.5x10
187.5x10
187.5x10

Shrugs
365x10
405x10
455x10
495x10

Cables Lateral Raises
3x20

Tricep Pushdown
3x15

Dumbbell Curl
3x10

Stay strong AM.

 

[liftandswim]

2/11

Deadlift
work up, work up
550x1 PR RPE 9
410x5
440x4
460x3

Unilateral Leg Press
5x10 each leg

Leg Curl
3x15

Leg Extension
2x20

Felt strong so I just kept going up. Could have done a VERY ugly second rep with 550, but thought better. I'm likely good for ~570 right now. That's cool.

Then I hit some assistance. Wanted to do some good mornings as well, but I ran out of time. Too much BS'ing.

Upper tomorrow.

Stay strong AM.

 

[liftandswim]

And I got to talking to one of the trainers at my gym and turns out he is close personal friends with Fred Hatfield. We were talking about a bunch of stuff, but the highlight was when he told me that Fred said "yeah Louie Simmons has a lot of ideas...too bad he's got it all wrong." I'm not making this up LMAO.

Not saying I agree entirely, but you have to admit that's funny.

 

[jswain34]

Yah, Louie dont know shît.

 

[liftandswim]

Yah, Louie dont know shît.

Haha that's not what I'm saying. I'm only the messenger

 

[SweetLou321]

Haha that's not what I'm saying. I'm only the messenger

I'd say for raw Louie just doesn't have the right concepts. Based on his track record.

 

[liftandswim]

2/12

Pause Bench
305x2
325x2
355x1
365x1 PR RPE 10
315x3
315x3

Feet Up CGBP
225x10
225x10

Lat Pulldown
4x10

Unilateral Cable Row
1x15 each arm

Lateral Raises
3x15
superset
Face Pulls
3x15

Seated Dumbbell Curl
3x15
superset
Tricep Pushdown
3x15

Again, I felt exceptionally strong so I rolled with it. 365 was definitely my limit. Nice round number. Would love to see 405 inside of 3 years.

Stay strong AM.