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Liftandswim's Log

You gotta fold the bottom of the sleeve up a bit like 2 inches maybe and fold the top like half way down then grip and rip!

I got the mediums btw, very very tight.
 
Got coaxed into a 30 minute pump session by a friend. All arms. All bro.

Edit: I could use the additional direct bi/tri work anyway. 8-10 sets a week ain't cutting it anymore. Even to the untrained eye my arms pale in comparison to my chest/back/delts.
 
Long arms take a long time to fill our homie. Honestly I didn't feel like my arms caught up to my torso until I was weighing 210-215
 
herderdude said:
Long arms take a long time to fill our homie. Honestly I didn't feel like my arms caught up to my torso until I was weighing 210-215
Click to expand...

Yeah, stupid long arms. I'd be a beast at benching if I had t-Rex arms because I've already got the barrel chest.

I'm at 215 in the AM now though. Plan on maintaining this weight and recomping (if I can) throughout next semester. During the summer I'll work my way up to 220.
 
I feel you.

Worst, because I have a living 5'7" 170lb brother example always there to remind me. he just ATG high bar squatted 485.

Crazy even with just a cm difference in limbs, how much different the torque generated is.
 
With my arm length being normal, I wonder how my total would look if I were exclusively built to bench or to pull. Looking at guys like Hickson (hate that guy) and Rubish, it's probably more beneficial to have puller's arms. Those guys have the torsos to pull big as well, though.
 
1/2

Week 2, Day 5

Deadlift
295x5
340x5
385x5+ (8, taped) Invalid Link Removed

Snatch Grip Deadlift
280x5
280x5

Press
145x6
145x6
145x6
145x6
145x6

Barbell Rack Row
(strict)
160x12
180x10
190x8

Weighted Back Extensions
(strict, hold at top)
+35x12
+35x12
+35x12

Face Pulls
100 total
superset
Cable Lateral Raises
50 total

Thoughts:

Grip took a beating today. Almost dropped a few of those deadlifts. You can hear me complaining on tape haha. I feel good though. Setting myself up for some big technique PRs and then, soon enough, actual PRs. Should be pulling 505-520 by the end of these 20 weeks.

Stay strong AM.
 
Nice work! Kicking 2015 off right.
 
SLINGSHOT: What it does, how it works, which one...: Invalid Link Removed

Had some good info here since we were discussing it
 
Duramaxhd said:
So bench day is going to go as follows 225×30 Then slingshot 315 for 5 sets of 10 lol jk Use the power wisely my son
Click to expand...

Lol. Monday is an AMRAP with 260 (thinking 12-13 reps) then I'll probably slap on the slingshot with 315 for however many paused reps. Then a few more raw down sets.
 
nice deads man! when its hard to get a grip it makes the reps much harder, I just kinda lose focus on moving the weight and focus on the grip too much.
 
capo180 said:
nice deads man! when its hard to get a grip it makes the reps much harder, I just kinda lose focus on moving the weight and focus on the grip too much.
Click to expand...

This. Think that's why I was a little sloppy on the last few. All I was thinking was hold on hold on hold on.
 
Went in today to play around with my knee sleeves. Ended up working up to a front squat PR. Didn't get it on film like a yahoo.

Front Squat
350x1 (35# PR)

Then hit an AMRAP set of BW pull-ups
x25

Then hit biceps for some sets.

Tired.
 
Huge PR. What sleeves did you get again?
 
That is just insane! 350 front squat? That is awesome.
 
Sean1332 said:
You should do 5/3/1 Front Squats! I did 2 cycles and that alone boosted mine.
Click to expand...

Not half bad idea. Might give that a go in the future. I might pass out doing an AMRAP set though!

For now, I'm front squatting once a week. Alternating paused beltless and heavy belted. It's really just an additional squat day so I go by feel.

Sean while you're here, got any tips for rack positioning that doesn't feel like I'm going to crush my freaking trachea.
 
531 FS.... I'm in.
 
Never felt close to that lol I just do a 2-3 finger front hold and keep the elbows up.

My issue was tight lats and my elbows dropping. This is a good movement from Gentilcore/Cressey. I found it helped keep my elbows up. (also good for pre-pressing) Invalid Link Removed
 
Sean1332 said:
Never felt close to that lol I just do a 2-3 finger front hold and keep the elbows up.

My issue was tight lats and my elbows dropping. This is a good movement from Gentilcore/Cressey. I found it helped keep my elbows up. (also good for pre-pressing) Invalid Link Removed
Click to expand...

You don't cross arms?

Is there something j can do to work on my FS stance? I think my biceps prevent me from bending my arm back.
 
Cross armed doesn't tickle my pickle. And it might be tight lats for ya. Like I said though, holding with only 2 or 3 fingers helps. Just keep your wrists in line with your forearms. If elbows are inside your wrist, your shoulders are unstable. If elbows are flared out, you'll lose your chest.
 
Thanks, sean. I think it may have just been the thicker bar I was using (I was at a different gym). Even before I squatted the bar was constricting my wind pipe. I looked like a tomato after 350. My elbows actually stay up fairly well.

Screw cross arm! Makes the weight feel unstable and much heavier on my delts for whatever reason.
 
If you take a short band or double a band around your elbows and do the stretch Sean posted it may feel like death and give you that range of motion you need in the shoulders.
 
Sean1332 said:
Cross armed doesn't tickle my pickle. And it might be tight lats for ya. Like I said though, holding with only 2 or 3 fingers helps. Just keep your wrists in line with your forearms. If elbows are inside your wrist, your shoulders are unstable. If elbows are flared out, you'll lose your chest.
Click to expand...

I don't think I'm capable of putting one finger on it. Anywhere. I'll video a setup tomorrow morning attempting it.
 
RegisterJr said:
I don't think I'm capable of putting one finger on it. Anywhere. I'll video a setup tomorrow morning attempting it.
Click to expand...

Try the stretch I posted above and try super front rack stretch, those two helped me a lot.

Invalid Link Removed

Last stretch in the video is the one mentioned above but I use a short band to hold my elbows together.
 
Great working L&S!


Yeah - I've never been able to get the front squat grip... Did the strap grip for a while, now I've been cross-arm. Great links bolt!
 
Damn strong front squat!

Nice L&S!!
 
Nice front squat PR man! Beltless I'm guessing? But I can front squat both clean style and cross armed, clean style the bar rests in a weird spot for me. I do cross arm just because of that.
 
capo180 said:
Nice front squat PR man! Beltless I'm guessing? But I can front squat both clean style and cross armed, clean style the bar rests in a weird spot for me. I do cross arm just because of that.
Click to expand...

Thanks, buddy.

And nah, I belted up. I always make a point to specify beltless work.
 
1/5

Week 3, Day 1

Squat
(belt-less)
305x6
305x6
305x6

Pause Squat
(high bar, 3 count, belt-less)
275x4
275x4

Bench
200x5
230x5
260x5+ (10, taped) Invalid Link Removed
+slingshot
300x5
315x1
335x1
350x1

Weighted Chin-ups
+25x8
+25x8
+25x7
+25x6

Tricep Pushdown
100 total
superset
Cable Curl
3x15

Weighted Planks
+60x60seconds
+90x30seconds

Thoughts:

Mind was a little out it today. Didn't eat much the past two days either. Still got my ass in the gym though. Wasn't 100%, but I did well all things considered.

Bench AMRAP is a 15# PR over my previous 10RM. Slingshot was fun! I just played around with it today, this is not how I always plan to use it. I'm good for 365+.

Bad news is my new shoes (mark bell's power shoe) did not help with leg drive on these slippery floors. May be ordering stickum soon.

Rest of the workout wasn't too bad. Interested to see how high I can push my weighted planks.

Stay strong AM.
 
Repping out 260. How bout you.
 
Killin it even on a mentally off day!!! Great job L&S!
 
CincyKiller45 said:
Nice PR, big man. You're consistently making progress. A year from now you're going to be on a whole new level. Good stuff.
Click to expand...

Thanks, cincy!

My progress does amaze me looking back. Makes me feel silly when I look at a workout and think "eh, that was alright."

I try to keep things in perspective, but I've always been this way. Never satisfied.
 
1/7

Week 3, Day 3

Deadlift
(belt-less)
355x5
355x5

SLDL
(belt-less)
315x5
315x5

Leg Curl
x10
x10
x10

Press
125x5
145x5
160x5+ (9, taped) Invalid Link Removed
145x5
145x5

Dumbbell Row
105x10
105x10
105x10

Traveling Lunges
50 total

Face Pulls
100 total
superset
Cable Lateral Raises
3x10

Thoughts:

Good session. Going to be interesting to see if I can keep up with this type of volume when school resumes.

AMRAP is a 15# PR.

Stay strong AM.
 
Nice presses man. What's that on your elbow and what's the purpose?
 
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