Liftandswim's Log

[liftandswim]

9/20

Paused Front Squat
145x5
165x5
185x5
225x3
275x1

Hack Squat
12-10-8

Weighted Back Extensions
3x15

Leg Curl
2x20

Back feels good. I'm just weak and lack stability. It'll return. 275 wasn't hard.

All work will be done belt-less and sleeve-less for awhile. Back to the basics.

Stay strong AM.

 

[liftandswim]

Had 30 minutes to train today, poor planning on my part. So I hit arms only. Nothing to note really. 10 sets of biceps and 10 sets of triceps.

 

[capo180]

Something is better than nothing man, good to hear the back is doing well.

 

[jimbuick]

I'm a big fan of beltless work, especially when you're coming back from an injury.

Relearning how to brace without help is the biggest part of coming back and staying healthy.

 

[liftandswim]

Something is better than nothing man, good to hear the back is doing well.

My thoughts exactly and thanks!

 

[liftandswim]

I'm a big fan of beltless work, especially when you're coming back from an injury.

Relearning how to brace without help is the biggest part of coming back and staying healthy.

Definitely agree. I'm starting from scratch.

 

[liftandswim]

9/22

Pull-Ups
50 total

Rack Row
4x10

Unilateral Cable Row
15-12-10 each arm

Straight Arm Pulldown
50 total

Cable Lateral Raises
3x20

Dumbbell Curl
2x20
superset
Tricep Pushdown
2x20

Within the next month or so I'm going to get a little more structure in here. My schedule is too hectic right now and I'm big on not missing any workouts/skipping anything when I'm on a structured program. It'll settle down here soon (I hope).

Stay strong AM.

 

[liftandswim]

Lots of frustration yesterday. Channeled it into the weights today. Went in with no plan, just knew I wanted to get it all out of my system.

Bench
work up, work up
315x3 (ties PR at a lighter BW, so counting it as a PR)
225x18 (big PR)

Machine Incline Press
3x15

Monster Set: 3 Rounds
Lateral Raises x15
Prone Rear Fly x15
Face Pulls x15
Pinkies Up Front Raises x15

Seated Dumbbell Curl
3x10

Alternating Hammer Curl
2x10

Dumbbell Preacher Curl
2x15

Tricep Pushdown
3x20

Overhead Extensions
2x15

Haven't done wider grip bench in over 2 months and first day back I'n able to PR on a whim. I'll take it. That said, today was a whatever day. I'm still going to be doing all my training with a closer grip. I'll bring back the wider grip eventually. Likely when I have a specific strength goal in mind.

Then I murdered my shoulders and arms. Typical stuff.

Stay strong AM.

 

[liftandswim]

9/24

Paused Front Squat
work up, work up
295x1
225x5
225x5

Hack Squat
3x10

Leg Curl
5x12

Stay strong AM.

 

[RegisterJr]

You are a monster. Nice job on the pressing.

 

[liftandswim]

You are a monster. Nice job on the pressing.

Thanks Thomas. And meh, bench is okay. It's not really that fun haha

 

[RegisterJr]

Thanks Thomas. And meh, bench is okay. It's not really that fun haha

I'd take a healthy semi-heavy unfun bench session any day.

 

[liftandswim]

Midnight session. Want to enjoy my day off tomorrow and I can't sleep. So, I hit the gym.

Weighted Chins
+25x5
+35x5
+45x5
+70x5 PR (RPE 10)

Rack Row
225x6
235x6
240x6

Chest Supported Row
12-10-8

Straight Arm Pulldown
50 total

Lateral Raises
3x15

Dumbbell Curl
3x15
superset
Tricep Pushdown
3x15

Happy with the weighted chin PR. Didn't know I could handle that weight for five reps.

Stay strong AM.

 

[liftandswim]

9/28

Seated Dumbbell Curl
50x8
50x8
50x8

Rolling Tricep Extension
135x8
135x8
135x8

Hammer Curl
3x15
superset
Tricep Pushdown
3x15

Lateral Raises
3x20

Worked 13 hours today and I don't think I stopped moving the entire time. No break either. So, I only had energy to train arms.

Stay strong AM.

 

[liftandswim]

9/30

Push Press
work up, work up
225x3
225x3
225x3
...belt-less PR I guess?...didn't use my oly shoes either.

Weighted Pull-Ups
+45x6
+70x6 PR
+70x6 PR

Pause Incline Bench
225x6
235x6
245x6

Unilateral Dumbbell OHP
2x10

Machine Fly
3x15

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

Tricep Pushdown
3x15
superset
Dumbbell Curl
3x15

Solid session. Weighted pull-up PRx2 was a nice surprise. Honestly, wasn't even that bad. Done first I MIGHT be able to crank out a set of 5 with 2 plate (90lbs). I'll give it a go one pull day.

May or may not be able to get into my gym this weekend. Gonna try to make it happen though. I want to hit lower again.

Stay strong AM.

 

[capo180]

Nice work bro. How's the back feeling?

 

[liftandswim]

Nice work bro. How's the back feeling?

Feels good! Still being cautious though. And thanks!

 

[liftandswim]

10/2

Pause Front Squat
work up, work up
315x1 belt-less + sleeve-less PR (RPE 8)

...strip the bar.

High Bar Pause Squat
work up, work up
315x1

Deadlift
225x5
225x5
225x5

Weighted Pull-Ups
+45x8
+45x8
+50x10 PR (RPE 10)

Chest Supported Row
2x15

Face Pulls
50 total

Cable Lateral Raises
3x20

Tricep Pushdown
3x20
superset
Dumbbell Curl
3x20

Happy with the fronts. High bar and deadlifts are still a no. No pain, but I can tell my back isn't ready.

Then I hit some back, shoulders, and arms.

Stay strong AM.

 

[capo180]

Nice work dude. Glad you're honest with yourself, saying you aren't ready for that. Smart move taking your time.

 

[liftandswim]

10/3

Pause Bench
work up, work up
300x3 (RPE 9) meh

Pause CGBP
240x6
240x6
240x6

Weighted Pull-Ups
+45x8
+45x8
+45x8

Hammer Strength Press
2x8

Cable Row
12-10-8

Face Pulls
50 total

Straight Arm Pulldown
50 total

Cable Fly Finisher
a lot

May or may not be able to train tomorrow so I did a bit of a free for all. No lift off on bench above 85% = lame

Stay strong AM.

 

[jswain34]

10/3No lift off on bench above 85% = lame

Truuuu

 

[liftandswim]

Short workout today. Only arms. Very exciting life news today though. I'll keep you guys posted if it amounts to anything

 

[liftandswim]

10/7

Pause Bench
275x6
275x6
275x6
245x8
245x8

Weighted Pull-Ups
+45x6
+45x6
+45x6
+25x8
+25x8

Cable Fly
2x15

Chest Supported Row
2x15

Dumbbell Curl
1xAlot

Solid workout. Hopefully I'm able to fit in some lower body tomorrow. If not, Sunday.

Update on the life news. I'll know by the end of next week whether or not I landed either of the jobs I've interviewed for. Fingers crossed. Want out of my current job so bad.

 

[rob112]

Nice benching ma man

 

[liftandswim]

Nice benching ma man

Thanks, rob!

 

[liftandswim]

I'm a bro. Skipped lower...again. Went in today and had fun.

Lateral Raises
4x15

Tri-Set: 3 Rounds
Face Pulls x15
Lateral Raise Partials x15
Pinkies Up Front Raises x15

Cable Lateral Raises
3x15
superset
Prone Rear Fly
3x15

Shrugs
2x20
superset
Upright Row
2x20

Rear Delt Fly Machine
2xTF (technical failure)

Incline Curl
3x12

Rope Curl
3x15
superset
Tricep Pushdown
3x15

Overhead Extensions
3x12

More structure will be coming. Just enjoying lifting while other endeavors have taken a front seat (for now). My goals have changed as well.

Stay strong AM.

 

[SweetLou321]

Excited for you bud. I'll be right there with you after this meet. I know several other things will need to take priority so I'll need to be less ridge and dialed in.

 

[liftandswim]

So, I landed one of the two jobs I got past the first few rounds for. Still waiting to hear from the other. Should be by the end of this week. Either way, my current salary is going to double in the next year. To say I'm excited is an understatement.

Today, I hit lower.

BSS
165x5 each leg
185x5 each leg
200x5 each leg

Hack Squat
275x8
295x8
315x8

Leg Curl
120x15
120x15
120x15

Weighted Back Extensions
+100x10
+100x10
+100x10

Then I snuck in two sets of arms because, well, why not.

Dumbbell Curl
2x20
superset
Tricep Pushdown
2x20

Stay strong AM.

 

[jswain34]

Congrats on the job man. Exciting stuff!

 

[liftandswim]

Congrats on the job man. Exciting stuff!

Thanks! Not gonna lie I did a little jumping around after I received the email

 

[capo180]

Congrats dude. Wish my salary would double lol.

 

[liftandswim]

Congrats dude. Wish my salary would double lol.

You're an engineer, right? You make plenty! Lol. And we both know how cheap northeast OH is compared to the rest of the country

 

[RegisterJr]

Congrats Ian! That's great.

 

[jswain34]

Thanks! Not gonna lie I did a little jumping around after I received the email

That's something that definitely warrants some jumping around and "ef yeahs"

 

[capo180]

You're an engineer, right? You make plenty! Lol. And we both know how cheap northeast OH is compared to the rest of the country

Yeah. I do okay. I'd welcome a double still lol.
It's an awesome feeling getting news like that. I still remember the day I got my offer at this job, over three years ago, but I remember it like it was yesterday.
NEOH is cheap, keeps salaries a little low, it's all relative.

 

[rob112]

Nice money gainz ma man! I'm jelly

 

[liftandswim]

10/12

Pause Bench
work up, work up
315x1 (RPE 8.5)
275x6
265x6
245x6
225x6
...moving grip in with each consecutive set.

Weighted Pull-Ups
+45x8
+45x8
+45x8

Machine Incline Press
2x15
superset
Chest Supported Row
2x15

Tri-Set: 3 Rounds
Lateral Raises x15
Face Pulls x15
Straight Arm Pulldown x15

Dumbbell Curl
3x10

Good session. Again, no lift off on bench so I didn't want to push the heavier sets into the 9+ RPE range.

Really wish my lower back would man up because I've definitely seen some upper body strength gains despite maintaining my weight from my cut and not following any specific training protocol. Just been winging it. Upper body feels really healthy too.

I have the option to start my new job Monday or the 31st. Really don't feel the need to put my 2 weeks in because they've treated me like shît. Need to make my decision by the end of the day tomorrow. If I start Monday then I'll begin more structured training as well. Since I'll be only working 8-5 Monday-Friday now instead of all over the place like I am now.

Stay strong AM.

 

[rob112]

You could
Give a notice and start new job 31st
Or
No notice start new job
OR
IF you have the money and/or want to you could give no notice and take a week off

Just throwing it out there bc sometimes if employers are ****ty and you give notice they pull the "you don't have to come back" and be *******s. Only you can call it being you know the place

 

[capo180]

I'd give you other job notice first and see how they react. Like Rob said they might just chop you then. Then you can say you'll start Monday.

 

[RegisterJr]

I approve of giving notice if nothing else but because you aren't as shi**y as they are. Sucks they've been jerks though

 

[liftandswim]

I told my superior about the opportunity and in a twist of fate he advocated I just go ahead and start on Monday.

Today, I hit some more upper.

10/14

Push Press
work up, work up
225x3

OHP
145x6
145x6
145x6

Cable Row
12-10-8

Unilateral Cable Row
2x15 each arm

Tri-Set: 2 Rounds
Cable Fly x15
Face Pulls x15
Lateral Raises x15

Seated Dumbbell Curl
3x10

Tricep Pushdown
5x15

Gonna hit a little lower tomorrow.

Wrote out a 5 day split to begin next week. It's a 5/3/1 variant I tweaked for myself.

Stay strong AM.

 

[rob112]

Glad you did it that way. I would have hated to see you tell the new guys two weeks and the old guys drop you if you couldn't afford to lose pay.

Nice pressin dougie

 

[liftandswim]

Glad you did it that way. I would have hated to see you tell the new guys two weeks and the old guys drop you if you couldn't afford to lose pay.

Nice pressin dougie

No doubt. Luckily, I've always paid attention to my personal finances. So that wouldn't be an issue, I'd just be bored! Lol.

 

[liftandswim]

Here's my session from yesterday. Ended up training with another guy I'm friends with at the gym. So I just did what he did.

Trap Bar Deadlift
365x3
365x3
365x3
385x2
405 for 5 singles (60 seconds rest)

Lat Pulldown
4x10

Leg Curl
3x15

Dumbbell Curl
4x12

Stay strong AM.

 

[liftandswim]

Ray Williams squatted 1005 in sleeves. Crazy.

 

[SweetLou321]

Ray Williams squatted 1005 in sleeves. Crazy.

Saw this and started eating cookies and giving up on it all. He crushed it.

 

[liftandswim]

Saw this and started eating cookies and giving up on it all. He crushed it.

Notice how much more controlled his squat is now? Probably no coincidence he's squatting about 100lbs more than just a couple years ago.

 

[liftandswim]

10/17

Three Count Pause Bench
185x5
215x5
240x5
275x3
300x2 (RPE 9)
225x5
225x5

Weighted Pull-Ups
+45x8
+45x8
+45x8
+75x5 (RPE 9) PR

Weighted Dips
+45x10
+45x10
+45x10

Lateral Raises
3x15

Seated Dumbbell Curl
5x10

If anything, I keep getting better at pull-ups. lol I'll take it.

New job seems like it's going to be a great change of pace. I'm excited.

Stay strong AM.

 

[liftandswim]

10/19

Chest Supported Row
5x10

Pause CGBP
3x6

Unilateral Cable Row
2x15 each arm

Straight Arm Pulldown
50 total

Seated Lateral Raises
3x15
superset
Face Pulls
3x15

Incline Dumbbell Curl
4x15
superset
Tricep Pushdown
4x15

Solid session. Hitting lower tomorrow.

Stay strong AM.

 

[rob112]

No doubt. Luckily, I've always paid attention to my personal finances. So that wouldn't be an issue, I'd just be bored! Lol.

I was like that until I got married and had kids. Then it became "our" and they are a little less worried about spending then I lol