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Liftandswim's Log

1/9

Week 3, Day 5

Squat
300x5
340x3
380x1+ (8, taped) Invalid Link Removed
405x2
405x2

Bench
245x6
245x6
245x6

CGBP
225x6
225x6

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

Cable Curl
3x10
superset
Tricep Pushdown
3x10

Side Bends
50 total

Thoughts:

I heart squats. Feeling stronger than ever. Depth is awesome. They feel so smooth. 405 is cake now, finally.

Comments welcome, as always.

Stay strong AM.
 
Nice. I can't wait to get there...
 
Thanks, y'all. Who knows, we might see 5 plates this training cycle. Gotta wait and see how things flesh out as I dip back into the higher percentages
 
liftandswim said:
Other lifts are progressing rather slowly (to be expected). Squats just won't stop though! Can't complain
Click to expand...

You've been racking up some bench PRs too.
 
RegisterJr said:
You've been racking up some bench PRs too.
Click to expand...

Mhm, as well as deadlift PRs, but it's a bit misleading. Really only because I haven't hit a 7 or 9 or 10 (insert arbitrary number) rep set with certain weights yet, not that I couldn't have done it before.

I realize I downplay my accomplishments. Good and bad thing, I guess.
 
liftandswim said:
Mhm, as well as deadlift PRs, but it's a bit misleading. Really only because I haven't hit a 7 or 9 or 10 (insert arbitrary number) rep set with certain weights yet, not that I couldn't have done it before.

I realize I downplay my accomplishments. Good and bad thing, I guess.
Click to expand...

Quoting you, "it's all about the reps". Or something...
 
Ehh a new 7 rep max still means you are getting stronger. Strength is built on rep maxes, it's hard to hit a new one or two rep max everytime in the gym. Volume/rep PRs mean progress.
 
Incredible how much your squat has grown in a short time. This is what they call "in the ****ing zone, chief."
 
justanotherj said:
Looking good dude. What program are you following?
Click to expand...

Thanks, man.

Ran a modified 5/3/1 set-up for the past 20 weeks. Altered it even further this time around. Really just added more volume and subbed in certain lifts for a more individualized approach. I'm a special snowflake.
 
rob112 said:
Incredible how much your squat has grown in a short time. This is what they call "in the ****ing zone, chief."
Click to expand...
^^ this!!! It's insane!!
 
Dragged my ass to the gym today. Coached a swim meet for 9 hours, completely exhausted me. Glad I didn't skip out. Coaching another 9 hours tomorrow...

Week 3, Day 6

Paused Front Squat
(belt-less, 3 count, hamstrings on calves)
255x3
255x3
255x3

Calf Circuit
3 rounds

Cable Row
(wide-neutral grip)
x15-12-10-8-dropset

Supinated Lat Pulldown
x12-10-8-dropset

Preacher Curl Machine
3x10

Hammer Curl
2x15

Dumbbell Curl
burnout

Cable Lateral Raise
burnout

I'm starved. Time to eat.

Stay strong AM.
 
Some serious lifts going on in here! One of my favorite logs to read.
 
liftandswim said:
I'm a special snowflake.
Click to expand...

That your nickname?

Nice fronts man.

Question for you. Planning a deload next week, and I don't know what to do. A %, nothing taxing, or ____?
 
liftandswim said:
Thanks, turf! Glad my progress (read: pain) is entertaining :)
Click to expand...
I love drive, determination, and gains! It's the old Army motto "Be All That You Can Be" and I love seeing people live by that!!
 
RegisterJr said:
That your nickname? Nice fronts man. Question for you. Planning a deload next week, and I don't know what to do. A %, nothing taxing, or ____?
Click to expand...

Lol I was making a joke regarding the special snowflake thing. It's a reference to the fact that most people think they need some complex, magical, perfect routine to progress.

And personally, I'm going to try something new this training cycle as far as deloads go. Dr. Mike Israetel of Renaissance periodization (very smart dude) suggests keeping intensity high (in terms of percentages) while cutting volume (setsXreps) in half for the first half of the deload week and then cutting intensity AND volume the second half of the week. This is by no means a blueprint, and it may not work for you, but that's what I'm trying. I may not like it, idk.
 
liftandswim said:
Lol I was making a joke regarding the special snowflake thing. It's a reference to the fact that most people think they need some complex, magical, perfect routine to progress. And personally, I'm going to try something new this training cycle as far as deloads go. Dr. Mike Israetel of Renaissance periodization (very smart dude) suggests keeping intensity high (in terms of percentages) while cutting volume (setsXreps) in half for the first half of the deload week and then cutting intensity AND volume the second half of the week. This is by no means a blueprint, and it may not work for you, but that's what I'm trying. I may not like it, idk.
Click to expand...

I was just messing around about the nickname, snowflake.

I like that. You say split the week... Are you repeating the main lifts in a week?
 
liftandswim said:
Lol I was making a joke regarding the special snowflake thing. It's a reference to the fact that most people think they need some complex, magical, perfect routine to progress. And personally, I'm going to try something new this training cycle as far as deloads go. Dr. Mike Israetel of Renaissance periodization (very smart dude) suggests keeping intensity high (in terms of percentages) while cutting volume (setsXreps) in half for the first half of the deload week and then cutting intensity AND volume the second half of the week. This is by no means a blueprint, and it may not work for you, but that's what I'm trying. I may not like it, idk.
Click to expand...

I like his writings. Smart man.
 
RegisterJr said:
I was just messing around about the nickname, snowflake. I like that. You say split the week... Are you repeating the main lifts in a week?
Click to expand...

Oh I know, just explaining.

And yes, I'll be squatting and benching twice. Deadlift and OHP once. But that's just how my A-B schedule happens to fall. If you'd like to repeat the main lifts and skimp on assistance, then do it. Don't overcomplicate things and remember the aim of the week. I know you hate resting :)
 
Sean1332 said:
I'm still balls deep in his diet book. Bleh
Click to expand...

I love his approach to nutrition in terms of ordering priorities. So simple (and common sense to a degree). It's easy to get lost when you have different outlets pandering to you about this and that. He makes clear what truly matters.
 
liftandswim said:
I love his approach to nutrition in terms of ordering priorities. So simple (and common sense to a degree). It's easy to get lost when you have different outlets pandering to you about this and that. He makes clear what truly matters.
Click to expand...

Agreed. He breaks it down stupidly simple.
 
I like that deload principle. I think that doing it that way (how I have through RTS) has served me well. Volume drop but intensity maintenance has helped me peak well in the past.

Several other guys at my gym bought the RP diet book because I said I liked it so we have a mini RP diet cult going on haha
 
bolt10 said:
I like that deload principle. I think that doing it that way (how I have through RTS) has served me well. Volume drop but intensity maintenance has helped me peak well in the past. Several other guys at my gym bought the RP diet book because I said I liked it so we have a mini RP diet cult going on haha
Click to expand...

Bolt-approved. It's gold
 
liftandswim said:
. I know you hate resting :)
Click to expand...

That I do. Every week tho it's taken me longer to recover, so I guess that means I'm due.

Gonna look up that guys YouTube. You guys are awesome.
 
liftandswim said:
Bolt-approved. It's gold
Click to expand...

Ya the first time Mike had me do it I was a little skeptical. It worked for me and I've seen others recommend somewhat similar approaches.
 
I agree with the deload. I think even if your deloading it is beneficial to take it seriously. The goal is recovery and to stay primed, not Togo backwards. Granted if someone is beat up real bad I can still see more off time. But normal deloads for maintenance should still be training IMO.


Also, I at 10 slices of Sicilian pizza in the last two days. I am taking care of priority one for muscle gain :D
 
rob112 said:
Also, I at 10 slices of Sicilian pizza in the last two days. I am taking care of priority one for muscle gain :D
Click to expand...

I'm enjoying my last weekend in this surplus. Monday, as school is starting back up and my schedule will be very similar throughout the week, my diet begins. By diet I mean eat at maintenance lol. Still gotta figure out what my maintenance is though. Online calculators are fairly inaccurate for me. I'll eat anywhere from 3000-3500 calories a day for two weeks and see where that puts me.
 
liftandswim said:
I'm enjoying my last weekend in this surplus. Monday, as school is starting back up and my schedule will be very similar throughout the week, my diet begins. By diet I mean eat at maintenance lol. Still gotta figure out what my maintenance is though. Online calculators are fairly inaccurate for me. I'll eat anywhere from 3000-3500 calories a day for two weeks and see where that puts me.
Click to expand...

3000-3500 gives you a lot to work with. I remember when I was cutting before powerlifting at around 2000-2200...**** sucked. I basically are like a bird so I could have a big meal at the end of the night.
 
rob112 said:
3000-3500 gives you a lot to work with. I remember when I was cutting before powerlifting at around 2000-2200...**** sucked. I basically are like a bird so I could have a big meal at the end of the night.
Click to expand...

Fuk that noise. I'll never go that low. I need to preserve my precious muscle lol. And I value my sanity...
 
liftandswim said:
Fuk that noise. I'll never go that low. I need to preserve my precious muscle lol. And I value my sanity...
Click to expand...

It sucked, it was vain. Lol

Don't swimmers eat like 10k on race day? I wonder how though bc you grow up hearing you'll get cramps...
 
rob112 said:
It sucked, it was vain. Lol Don't swimmers eat like 10k on race day? I wonder how though bc you grow up hearing you'll get cramps...
Click to expand...
Lol nah. Night before some swimmers like the idea of carb loading, but in all reality you're more likely to wake up feeling like crap. Day of I'd eat a decent sized breakfast and just do my best to stay hydrated during the meet. I'd eat a snack (1-200 calories) between each race, but that's it. And that's only if it's an important prelim/final meet. Regular ole dual meet most swimmers don't bother with food, maybe some Gatorade here and there. After the meet is when it's chow down time. Hopefully a buffet.

Edit: and yeah, I used to be vain too lol. I was cut, but lord was I so small...I didn't even realize until I look back now
 
Pumped up my arms today. Roughly 100 reps for both the bis and tris. Short and sweet. Back to school tomorrow. Hitting the gym Tuesday night to kick off week 4 of this training cycle.
 
I'm doing similar to you. Dropped cals to 3100 today and will increase 100/week to 3500, then restart. Should shed a little fat.
 
"I hate formulas so usually I'll just start with a simple one I found: target body weight x (9-11 + weekly training hours) where 9 is with little non workout activity daily and 11 is a lot"

That is a response to a dude who asked how to determine caloric intake. Just since you all were on that subject. I find most are never completely accurate so just start pretty basic and adjust based on scale movement and activity.
 
bolt10 said:
"I hate formulas so usually I'll just start with a simple one I found: target body weight x (9-11 + weekly training hours) where 9 is with little non workout activity daily and 11 is a lot" That is a response to a dude who asked how to determine caloric intake. Just since you all were on that subject. I find most are never completely accurate so just start pretty basic and adjust based on scale movement and activity.
Click to expand...

Thanks, bolt. I like. Puts me around 3400, so staying in the 3000-3400 range should suit me well for awhile.
 
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