Liftandswim's Log

[liftandswim]

8/26

OHP
155x6
155x6
155x6
150x6
150x6

Dumbbell Bench
100x10
100x10
100x10

Machine Fly
3x15

Weighted Dips
+45x12
+45x12
+45x12

Face Pulls
50 total

Seated Lateral Raises
4x15

Alternating Dumbbell Curl
3x10

Tricep Pushdown
2x20

Stay strong AM.

 

[rob112]

Are you basing off of percents or feel? Just curious. Good work in here also

 

[liftandswim]

Are you basing off of percents or feel? Just curious. Good work in here also

Feel, for now. I'm still keeping track (using my log) of the reps/weights I'm using and slowly trying to progress though.

And thanks! My current split is a bit much, but I'm used to the volume.

 

[liftandswim]

8/27

Leg Curl
5x15

BSS
3x10 each leg

Walking Lunges
3x20 steps

Leg Extension
3x20

Back Extension
50 total

Calves

Core

Might not be anything heavy, but still was difficult. Nothing tops the burn from BSS.

Stay strong AM.

 

[SweetLou321]

When I hurt my back, extension sucked but flexion felt good and was fine. Most disk issues extension is a bigger issue then flexion from what I've seen. Flexion usually opens the disks up.

 

[jimbuick]

When I hurt my back, extension sucked but flexion felt good and was fine. Most disk issues extension is a bigger issue then flexion from what I've seen. Flexion usually opens the disks up.

You are the first person I've ever met who has ever said that flexion is usually better with disc injuries.


Usually a disc herniates or bulges towards the posterior, so flexion opening it up would almost always make that worse.

 

[SweetLou321]

You are the first person I've ever met who has ever said that flexion is usually better with disc injuries.


Usually a disc herniates or bulges towards the posterior, so flexion opening it up would almost always make that worse.

If its posterior then you are right. Just depends

 

[jimbuick]

If its posterior then you are right. Just depends

Aren't most herniations posterior? Specifically, those related to lifting injuries.

 

[SweetLou321]

Aren't most herniations posterior? Specifically, those related to lifting injuries.

I can see most being that. I hurt mine in extension tho

 

[jimbuick]

I can see most being that. I hurt mine in extension tho

That makes sense for you.


But you said that most disc injuries hurt during extension and not flexion?

 

[liftandswim]

8/29

Pull-Ups
50 total

Chest Supported Row
4x10

Unilateral Cable Row
3x15 each arm

Lat Pulls
3x15

Straight Arm Pulldown
50 total

Lateral Raises
3x15

Tricep Pushdown
4x15

Dumbbell Curl
4x12

Happy Monday. Gonna enjoy my day off and get some meal prep done.

Stay strong AM.

 

[herderdude]

How's the back today?

 

[jimbuick]

Have you tried Hanging Leg/Knee raises to see if they help?

 

[Sean1332]

or flexeril?

 

[liftandswim]

How's the back today?

Not bad. Just a little stiff in the morning. Still being cautious though. I know I'm not 100%

 

[liftandswim]

Have you tried Hanging Leg/Knee raises to see if they help?

I could try

 

[jimbuick]

I could try

I like them when my back is acting up.


They put unweighted traction on the spine and also build the strength to stabilize the spine for later.


There is usually some degree of discomfort, but I always feel better after doing them. Use your discretion with what does and doesn't feel too risky.

 

[liftandswim]

I like them when my back is acting up.


They put unweighted traction on the spine and also build the strength to stabilize the spine for later.


There is usually some degree of discomfort, but I always feel better after doing them. Use your discretion with what does and doesn't feel too risky.

Will do. Thanks, Jim

 

[liftandswim]

8/30

CGBP
225x8
225x8
225x8
225x8
225x8

Incline Bench
185x8
200x8
210x8

Land Mine Press
3x10 each arm

Seated Dumbbell OHP
3x10

Face Pulls
50 total

Lateral Raises
4x15

Dumbbell Curl
3x12

Tricep Pushdown
100 total

Probably a volume PR for CG. Definitely at this BW. Incline is slowly rising again too.

Stay strong AM.

 

[RegisterJr]

Killing those presses Ian.

 

[liftandswim]

Killing those presses Ian.

Thanks! Trying

 

[liftandswim]

8/31

Leg Curl
5x15

Unilateral Leg Press
3x15 each leg

Walking Lunges
3x20 steps

Goblet Squat
3x20

Back Extensions
50 total

Stay strong AM.

 

[liftandswim]

9/1

Chins
50 total

Chest Supported Row
4x10

Lat Pulldown
3x12

Cable Row
3x15

Straight Arm Pulldown
50 total

Cable Lateral Raises
4x15

Seated Dumbbell Curl
3x15

Seated Hammer Curl
2x15

Overhead Extension
3x15
superset
Tricep Pushdown
3x15

It's September. Time flies. Gonna be Thanksgiving before ya know it. Yum.

Stay strong AM.

 

[liftandswim]

9/2

OHP
140x8
140x8
140x8
140x8
140x8

Dumbbell Bench
100x10
100x10
100x10

Weighted Dips
+50x12
+50x12
+50x12

Concentration Curl
2x15 each arm

All I had time for today. Didn't get an early enough start, I needed the sleep anyway. Didn't have to miss much.

OHP became fairly challenging by the 4th set. Glad I'm working dips back in again.

Stay strong AM.

 

[capo180]

Strong pressing there bro!

 

[liftandswim]

Thanks! OHP repeats are a bïtch

 

[liftandswim]

9/3

BSS
4x10 each leg

Walking Lunges
2x20 steps

Leg Curl
5x15

Glute Kickback Machine
2x20 each leg

Weighted Back Extensions
50 total

Calf Raises
3x15

Core Circuit
3 Rounds

Decent session. Back feels about 85-90%. I know it's not ready for a barbell yet though.

Get through work then it's two days off in a row. Haven't had two days off in a row in awhile. I need it.

Stay strong AM.

 

[liftandswim]

9/6

Pull-Ups
50 total

Chest Supported Row
4x10

Lat Pulls
3x15

Machine Row
3x12

Straight Arm Pulldown
50 total

Lateral Raises
3x15

Incline Curl
4x12
superset
Incline Skullcrusher
4x12

Gym closed on Labor Day so I'm a day behind. No biggie.

Stay strong AM.

 

[jswain34]

Hey bro, i was just reading this Gentilcore article again and he mentions people with APT will typically have extension based back pain. May be something to assess on yourself and look into some more.

Heres the article too:
http://tonygentilcore.com/2013/10/deadbugs-the-what-why-and-how/

 

[liftandswim]

Hey bro, i was just reading this Gentilcore article again and he mentions people with APT will typically have extension based back pain. May be something to assess on yourself and look into some more.

Heres the article too:
http://tonygentilcore.com/2013/10/deadbugs-the-what-why-and-how/

Thanks, homie. I'll look into it. Always can count on you guys

The pain is gone, but I know anything above 200lbs and it'd be back. I don't know that for sure though. I may try some light front squats next week.

 

[liftandswim]

9/7

Pause CGBP
240x6
240x6
240x6
240x6
240x6

Pause Incline Bench
185x10
185x8
185x8

Hammer Strength OHP
110x15
110x15

Face Pulls
50 total

Seated Lateral Raises
3x15

Tricep Pushdown
3x15

Cable Curl
2x20

Stay strong AM.

 

[rob112]

Bulging triceps day

 

[liftandswim]

Bulging triceps day

Definitely a body part I've noticeably brought up over the course of this year. Feels good!

 

[liftandswim]

9/8

Hammer Curl
3x10

Rolling Tricep Extension
3x10

Seated Dumbbell Curl
3x10

Cable Lateral Raises
3x20

Lateral Raise Partials
2x25

Tri-Set: 3 Rounds
Tricep Pushdown x15
Dumbbell Preacher Curl x15
CG Push-Ups x15

Hit some arms and shoulders. Called an audible. Crucify me.

Used 55s on the hammer curls (both arms at the same time) and held pretty strict form. Stronger than I remember.

Stay strong AM.

 

[liftandswim]

I'm sure this is on Instagram as well, but I'll post it anyway. Ray Williams 1000# squat. Man is a legend. He's on gear I'm sure of it, albeit likely not as much as someone like Lillebridge or Duffin and he's in sleeves. Imagine if he said YOLO and slammed a couple more grams a week and threw on wraps. Would we see 1200?

https://youtu.be/aENkgLlsrdE

 

[jswain34]

Saw that this morning, fuggin insane. He may as well just see what he can do enhanced (if he isn't already like you mentioned) once he puts that on the IPF platform.

 

[liftandswim]

Saw that this morning, fuggin insane. He may as well just see what he can do enhanced (if he isn't already like you mentioned) once he puts that on the IPF platform.

He's added almost 100lbs to his squat in a few years. Insane progress when you're already at that level. He always seems to show up on game day too so he might squat a few more pounds on the platform.

And yeah, I think the really big guys like Ray and some of the WSM competitors are more conservative with their gear usage simply because they're already so damn big. You're extremely unhealthy at 400+lbs and taking the doses I've seen attributed to some smaller lifters likely wouldn't fly. One way trip to the grave.

 

[jimbuick]

He's added almost 100lbs to his squat in a few years. Insane progress when you're already at that level. He always seems to show up on game day too so he might squat a few more pounds on the platform.

And yeah, I think the really big guys like Ray and some of the WSM competitors are more conservative with their gear usage simply because they're already so damn big. You're extremely unhealthy at 400+lbs and taking the doses I've seen attributed to some smaller lifters likely wouldn't fly. One way trip to the grave.

Not necessarily.


I can't speak for all of them, obviously, but Marshall White told me once that Jon Anderson recommends 1gram per 100 pounds of bw of test for a base on cycle.

 

[liftandswim]

Not necessarily.


I can't speak for all of them, obviously, but Marshall White told me once that Jon Anderson recommends 1gram per 100 pounds of bw of test for a base on cycle.

See, Marshall White and Jon Anderson are "small" guys compared to the likes of the Ray Williams or Brian Shaw though. But I hear what you're saying. Gotta push the boundaries to be at the top. And pick the right parents.

 

[SweetLou321]

See, Marshall White and Jon Anderson are "small" guys compared to the likes of the Ray Williams or Brian Shaw though. But I hear what you're saying. Gotta push the boundaries to be at the top. And pick the right parents.

I know a few guys that fall into the bigger category that don't use as much as you'd expect. Their health usually tanks and makes it very hard to compete. The smaller guys can blast some stuff tho.

 

[liftandswim]

9/9

Chins
50 total

Chest Supported Row
4x10

Unilateral Cable Row
3x15 each arm

Lat Pulldown
3x12

Straight Arm Pulldown
50 total

Lateral Raises
3x15

Seated Dumbbell Curl
4x10

Tricep Pushdown
3x20

I'll likely add rack rows in next week in place of a second day of chest supported row. I'd like to get in at least one heavy barbell movement a week for the upper back/lats.

It'll be good when I can add deadlifts back in as well. Don't care what anyone says, they definitely add size to your entire back not just lower.

Stay strong AM.

 

[jswain34]

1. How do you like the SA cable rows? I love them - i do 2x15 for during my pre lift warmup, i even had them as one of my working exercises a few months ago. Great lat stretch with a NG and strong retraction with either the NG or pron grip.

2. Totally agreed on the deadlifts. My upper back has never been bigger and i really had been neglecting retraction work over the last 8 months. Coincidence that it grew when my deadlift went up? I think not.

 

[liftandswim]

1. How do you like the SA cable rows? I love them - i do 2x15 for during my pre lift warmup, i even had them as one of my working exercises a few months ago. Great lat stretch with a NG and strong retraction with either the NG or pron grip.

2. Totally agreed on the deadlifts. My upper back has never been bigger and i really had been neglecting retraction work over the last 8 months. Coincidence that it grew when my deadlift went up? I think not.

1. I love them for the reasons you said.

2. No doubt. They're an amazing movement.

 

[liftandswim]

Took the weekend off. Had to work and other obligations. Decided to hit a pull day again.

9/12

Weighted Pull-Ups
BW+5x50 total

Rack Row
3x10

Lat Pulls
3x15

Chest Supported Row
3x12

Straight Arm Pulldown
50 total

Cable Lateral Raises
2x20
superset
Prone Rear Fly
2x20

Seated Dumbbell Curl
4x12
superset
Tricep Pushdown
4x12

Stay strong AM.

 

[liftandswim]

9/13

CGBP
210x10
210x10
210x10
210x10
210x10

Incline Bench
185x10
185x10

BTN Press
105x10
105x10
105x10

Face Pulls
50 total

Lateral Raises
3x15

Incline Curl
2x15
superset
Incline Skullcrusher
2x15

Plenty of volume with the barbell today. Damn taxing.

Stay strong AM.

 

[liftandswim]

9/15

Paused Front Squat
135x5
135x5
135x5

Rack Pull
225x5
225x5
225x5

Hack Squat
3x12

Walking Lunges
3x20 steps

Calf Raises
3x15

Core Circuit

The rebuild began today. Way too light to even notice if anything felt off. We shall see.

Stay strong AM.

 

[herderdude]

Good news! You don't need to see if anything is off just yet.

 

[liftandswim]

Good news! You don't need to see if anything is off just yet.

You betcha. Low and slow

 

[liftandswim]

9/16

Chins
50 total

Chest Supported Row
3x10

Unilateral Cable Row
2x15 each arm

Lat Pulldown
3x12

Straight Arm Pulldown
50 total

Lateral Raises
2x15

Tricep Pushdown
3x20
superset
Incline Curl
3x20

Energy way down today. Sucked. Gonna need a lot of caffeine to power through work today.

Stay strong AM.

 

[liftandswim]

9/19

OHP
135x10
135x10
135x10
135x10

Dumbbell Bench
100x10
100x10
100x10

Hammer Strength Military Press
2x20

Cable Fly
3x15

Face Pulls
50 total

Lateral Raises
3x15

Seated Dumbbell Curl
3x15
superset
Tricep Pushdown
3x15

Stay strong AM.