Liftandswim's Log

[liftandswim]

3/8

High Bar Pause Squat
365x5
365x5
365x5

High Bar Squat
365x6
365x6

Unilateral Leg Press
2x10 each leg

Leg Curl
5x12

Good training session.

Got a promotion at work too so that's cool.

Stay strong AM.

 

[jswain34]

Congrats on the promo Ian!

 

[liftandswim]

Congrats on the promo Ian!

Thanks, man! I'm stoked for sure

 

[capo180]

Congrats man!

 

[liftandswim]

3/9

Pause Bench
265x6
265x6
265x6
265x6

Feet Up CGBP
205x10
205x10

Dumbbell Fly
2x12

Lateral Raises
3x15
superset
Prone Rear Fly
3x15

Seated Dumbbell Curl
3x15
superset
Tricep Pushdown
3x15

Tricep Pushdown
1x15

Continuing to pile on the volume slowly.

Stay strong AM.

 

[liftandswim]

3/11

Weighted Pull-Ups
+20x8
+20x8
+20x8

Chest Supported Row
3x10

Lat Pulldown
1x12

Upright Row
3x15

Extended ROM Lateral Raises
2x15

Incline Curl
3x12

Overhead Tricep Extension
3x12

Dumbbell Preacher Curl
2x12

Getting a lot of good work in. Everything you see, and have been seeing, is a legitimate work set. Pushing closer and closer to my MRV as this 5 week mesocycle moves along. Feel free to ask any questions.

Deadlifts and lower tomorrow.

Stay strong AM.

 

[liftandswim]

3/12

Deficit Deadlift
385x5
385x5
385x5

SLDL
(belt-less)
275x8
275x8

Close Stance High Bar Squat
(belt-less, sleeve-less)
315x6
315x6

Close Stance Leg Press
405x10
405x10
405x10

Another good one.

Stay strong AM.

 

[RegisterJr]

Congrats on the promotion!

 

[liftandswim]

Congrats on the promotion!

Thanks! Looks like you have one coming soon too

 

[RegisterJr]

Thanks! Looks like you have one coming soon too

That's what I've been lead to believe.

 

[liftandswim]

3/13

Incline Bench
215x9
215x9
215x9
215x9

Seated OHP
135x10
135x10

Seated BTN Press
115x10
115x10

Lateral Raises
3x15
superset
Face Pulls
3x15

Dumbbell Curl
3x10

Hammer Curl
1x10

Tricep Pushdown
4x15

Concentration Curl
2x10

Cable Lateral Raises
2x15

Volume is tiring. Who would've thought? Good start to week 3.

Stay strong AM.

 

[liftandswim]

3/15

Chest Supported Row
4x10

Lat Pulldown
4x10

Unilateral Cable Row
2x10

Cable Lateral Raises
3x15

Incline Curl
3x12

Rolling Tricep Extension
3x12

Stay strong AM.

 

[liftandswim]

3/18

High Bar Pause Squat
365x5
365x5

Pause Squat
405x3
405x3

Squat
445x3

Highly Bar Squat
365x5
365x5

Barbell Lunges
3x8 each leg

Leg Curl
3x12

Stay strong AM.

 

[liftandswim]

3/19

Pause Bench
275x3
295x3
315x3
265x5
265x5
265x5

Feet Up CGBP
205x10
205x10

Dumbbell Fly
3x12
superset
Lateral Raises
3x12

Bent Over Face Pulls
3x15

Seated Dumbbell Curl
3x15
superset
Tricep Pushdown
3x15

Overhead Extension
2x15

Stay strong AM.

 

[capo180]

Putting in work as always man! You went high bar to pause squats to squats and back to high bar.. sickening.

 

[liftandswim]

Putting in work as always man! You went high bar to pause squats to squats and back to high bar.. sickening.

Thanks! And lol the variation helps me keep my mind off the suck

 

[liftandswim]

3/20

Supinated Grip Lat Pulldown
2x12

Chest Supported Row
3x10

Upright Row
3x15

Extended ROM Lateral Raises
2x15

Incline Curl
3x12

Overhead Extension
4x12

Dumbbell Preacher Curl
2x12

Stay strong AM.

 

[liftandswim]

3/21

RDL
275x10
275x10
275x10

Close Stance High Bar Pause Squat
(belt-less, sleeve-less)
315x6
315x6

Close Stance Leg Press
405x10
405x10
455x10

Weighted Back Extensions
2x15

Stay strong AM.

 

[SweetLou321]

Do you do any thing special for your knee health?

 

[liftandswim]

Do you do any thing special for your knee health?

I do not. I've never had any pain in my knees though

 

[liftandswim]

3/23

Incline Bench
205x10
205x10
205x10
205x10

OHP
135x10
135x10

BTN Press
115x10
115x10

Lateral Raises
3x15
superset
Face Pulls
3x15

Dumbbell Curl
3x10

Hammer Curl
1x12

Tricep Pushdown
4x15

Cable Lateral Raises
2x15

Stay strong AM.

 

[liftandswim]

3/25

Chest Supported Row
4x10

Lat Pulldown
4x10

Unilateral Cable Row
2x10 each arm

Cable Lateral Raises
3x15

Incline Curl
3x12

Tricep Pushdown
4x15

Stay strong AM.

 

[liftandswim]

3/26

Squat
work up, work up
510x1 PR

High Bar Squat
335x10
335x10

Hack Squat
3x10

Leg Curl
5x12

Pleased with the PR. Not peaked and I've been dieting for 3 weeks (albeit very slowly). Just kept adding weight because I felt good. 520 was there on the day. Think 535 is a good end of year goal.

Then got the hypertrophy work in as planned.

Chest, shoulders, and arms tomorrow.

Stay strong AM.

 

[SweetLou321]

Awesome squat man!

 

[liftandswim]

Awesome squat man!

Thanks! Felt good

 

[liftandswim]

3/28

Pause Bench
work up, work up
320x3 PR?
265x6
265x6
265x6

Pause CGBP
225x10

Dumbbell Fly
3x12

Lateral Raises
3x15
superset
Bent Over Face Pulls
3x15

Tricep Pushdown
3x15

Alternating Dumbbell Curl
2x10

Pounding headache. So it wasn't a very enjoyable session.

Stay strong AM.

 

[capo180]

Nice PR there dude!

 

[liftandswim]

Nice PR there dude!

Thanks! I really need to stop and just train, but it's too fun

 

[liftandswim]

3/30

Pause Squat
405x2
435x2
465x2
480x2 PR RPE 9

High Bar Pause Squat
(belt-less, 10 count pause)
315x5 singles

Barbell Row
3x10

Lateral Raises
3x15

Seated Dumbbell Curl
3x12

Tricep Pushdown
3x20

Another PR...because why not.

Stay strong AM.

 

[liftandswim]

4/1

Pause Bench
225x8
225x8
265x5
265x5
295x3
295x3

Cable Fly
5x10

Tricep Pushdown
5x15

Stay strong AM.

 

[liftandswim]

4/2

High Bar Pause Squat
(belt-less, sleeve-less)
315x6
315x6
315x6
315x6

Barbell Shrugs
315x50
315x50
315x50

Stair-Master
10 minutes

I'm kinda hungover. Just wanted to get in a little work.

Stay strong AM.

 

[SweetLou321]

Dude you are crushing it, I hope to one day progress like you do

 

[jswain34]

I know one thing for certain, high bar pause squats are pretty much the last thing I'd want to do hungover haha. Good work man.

 

[liftandswim]

Dude you are crushing it, I hope to one day progress like you do

Thanks! Maybe my expectations are too high, but I was hoping to be able to squat more than I can right now. I'm satisfied with my bench and deadlift, for now though.

 

[liftandswim]

I know one thing for certain, high bar pause squats are pretty much the last thing I'd want to do hungover haha. Good work man.

For me, high bar pauses are the most relaxing type of squat. Easy set up and the weight is lighter

 

[jswain34]

For me, high bar pauses are the most relaxing type of squat. Easy set up and the weight is lighter

I hope one day i can say high bars are relaxing to me lol. Id rather front squat any day. The bar placement on my traps is just so awkward. It could just be that I'm no longer accustomed to them since i have hardly done them since moving to low bar a few years ago but those things suck the life out of me.

 

[SweetLou321]

Thanks! Maybe my expectations are too high, but I was hoping to be able to squat more than I can right now. I'm satisfied with my bench and deadlift, for now though.

If you peaked I'm sure you'd get a little more then you have lately honestly

 

[liftandswim]

4/3

Chest Supported Row
3x10

Lat Pulldown
3x10

Lateral Raises
3x15

Seated Dumbbell Curl
3x12

Rolling Tricep Extension
3x12

Stay strong AM.

 

[liftandswim]

4/5

OHP
150x10
155x8
165x6
170x5
175x3
190x3

Push Press
200x3
200x3

Dumbbell Fly
2x15

Dumbbell Curl
3x10

Tricep Pushdown
3x15

Stay strong AM.

 

[liftandswim]

Haven't lifted in 12 days. I've had a lot going on. Still working full time, but I've finally launched the business I've been working on for the past few months. Check out the site.

choicemaidsohio.com

I've hired a few employees and am trying to get this thing off the ground. Has the potential to be another solid income stream. If anyone has family in Northeast Ohio give a brother some support.


Anyway, here was today's session. Went easy.

High Bar Squat
315x5
315x5
315x5

Pause Bench
245x5
255x5
260x5

Cable Row
12-10-8

Stay strong AM.

 

[jswain34]

Site looks very professional man. I cant really see my grandparents purchasing though. Congrats on getting the business up and running, im sure that was no easy feat.

 

[SweetLou321]

I like the site man, congrats

 

[capo180]

Nice work on the business man. Website looks great!

 

[liftandswim]

Site looks very professional man. I cant really see my grandparents purchasing though. Congrats on getting the business up and running, im sure that was no easy feat.

Thanks! And it wasn't. Between working full time and lifting and navigating the clusterfuk that is the process of forming a new business I have been extremely busy

 

[liftandswim]

I like the site man, congrats

Thanks. Looks good on mobile, but even better on a computer

 

[liftandswim]

Nice work on the business man. Website looks great!

Thanks, capo! Let us come clean your place. I know it's a wreck lol jk

 

[liftandswim]

4/19

Deadlift
315x5
315x5
315x5

OHP
155x5
155x5
155x5

Lat Pulldown
12-10-8

Dumbbell Curl
2x10

Just getting back into it. Nice and easy

 

[liftandswim]

4/21

Pause Squat
365x3
405x2
405x2
405x2
430x1

Pause Bench
275x3 295x3 315x3 225x10

Chest Supported Row
3x10

Stay strong AM.

 

[liftandswim]

4/22

OHP
155x6
165x5
175x4
185x3
195x2
205x1

Cable Row
12-10-8

Lateral Raises
3x15

Tricep Pushdown
5x15

Stay strong AM.

 

[liftandswim]

4/23

Pause Bench
275x3
285x3
290x3
295x3
300x3

Dumbbell Row
100x20
100x20

Pull-Ups
1x15

Incline Curl
3x12

Rolling Tricep Extension
2x15

Stay strong AM.