Liftandswim's Log

[liftandswim]

3/20

Week 13, Day 5

Arms and Delt Accessory

Barbell Curl
3x10
superset
Lateral Raises
3x15

Incline Curl
4x15

Overhead Extensions
3x10
superset
Heavy Lateral Raise Partials (these are awesome)
3x15

Tricep Pushdown
4x15

Preacher Concentration Curl
2xTechnicalFailure

Giant Set: 3 rounds
Hammer Curl x15
CG Push-Ups x15
Dumbbell Curl x15
Front Plate Raise x15

LISS
(recumbent bike)
20 minutes

Heavy squats tomorrow. Will be hitting anywhere from 425-435 for a triple. Best is 420x4, so we'll see how I'm feeling. I'll probably hit a cheat meal tonight to fuel the gains.

Stay strong AM.

 

[RegisterJr]

Speaking of body building...

Nice work man. Making me miss doing arms.

 

[liftandswim]

Speaking of body building... Nice work man. Making me miss doing arms.

Brandon Lilly said it best. In the beginning, train like a bodybuilder who wants to be strong as hell. That's my programming in a nut shell right now.

 

[capo180]

Nice work man. That's the way to do it. We all got muscle to build!

 

[liftandswim]

Nice work man. That's the way to do it. We all got muscle to build!

Thanks, capo. And definitely!

 

[rob112]

Getting swole up in hurr bruh

Still some strong OHP numbers, even if you have to reset

 

[liftandswim]

3/21

Week 13, Day 6

Squat
315x5
360x3
405x1
430x3 PR Invalid Link Removed
stoked.

...elbows bothering me, so...
High Bar Squat
360x3
360x3
315x3
315x3

Bench
250x4
250x4
250x4
250x4
250x4

CGBP
225x6
205x12

Weighted Chins
+45x6
+45x6
+45x6

Tricep Pushdown
4x15
superset
Dumbbell Curl
4x15

Thoughts:

And the squat PRs keep coming. Interested to see how these next 7 weeks play out.

Comments and critiques welcomed, as always.

Front squat and some upper accessory tomorrow.

Stay strong AM.

 

[Duramaxhd]

I got just one thing.....


I didn't see any shorts or flip flops... Very disappointed

Awsome work swim looks soild

 

[liftandswim]

I got just one thing..... I didn't see any shorts or flip flops... Very disappointed Awsome work swim looks soild

Lol thanks, dmax.

Honestly think I was good for 440x3 today (although it would have been rough), which is great because ~3 months ago my 1RM was 440. Gains.

 

[tyga tyga]

See the gentleman in the back straight mirin? Squats so cold you froze him into mire mode lol

Are you wearing do-wins?

 

[Duramaxhd]

Lol thanks, dmax.

Honestly think I was good for 440x3 today (although it would have been rough), which is great because ~3 months ago my 1RM was 440. Gains.

I think it would have been very close but it 10lbs and 10lbs csn make or break you as I found out today lol

 

[liftandswim]

See the gentleman in the back straight mirin? Squats so cold you froze him into mire mode lol Are you wearing do-wins?

Lol a couple people even congratulated me. They don't realize there's women out there that can do this.

And yes! I love my Do-Wins

 

[liftandswim]

I think it would have been very close but it 10lbs and 10lbs csn make or break you as I found out today lol

Definitely hear ya on that. 10lbs feels like you slapped another plate on there sometimes

 

[rob112]

Killer PR man!

 

[liftandswim]

Killer PR man!

Thanks!

 

[herderdude]

Nice squatting, buddy!

 

[Sean1332]

Mechanical!

 

[liftandswim]

Mechanical!

Dude, that's what I'm thinking to myself. Technique is #1. Squat feels dialed in right now.

Bench and deadlift can suck it.

 

[liftandswim]

Nice squatting, buddy!

Thanks!

You and sean would be happy. While I didn't use wraps today, someone taught me how to wrap knees. It's a step lol.

 

[liftandswim]

3/22

Week 13, Day 7

Supposed to front squat today, but my knee felt funky so I played it safe.

Leg Press 3x20
superset
Leg Curl
3x20
...the pump was real...so was the heart rate.

Cable Row
3x15
superset
Lateral Raises
3x15

Lat Pulldown
(supinated grip)
3x15
superset
Front Plate Raise
3x15

Incline Fly
3x15
superset
Rear Delt Fly
3x15

Tri-Set: 3 rounds
Preacher Curl x10
Dumbbell Partial Curl x10
CG Push-Ups x10

Overhead Extensions
2x20
superset
Hammer Curl
2x20

Lot of high rep stuff today. Trying to keep myself healthy. It's (kinda) working.

Looking forward to some R&R now. I'm gassed.

Stay strong AM.

 

[liftandswim]

George Leeman American DL Record. I don't care what ya think about the guy or his training methods, he deserves this.

Invalid Link Removed

 

[liftandswim]

Looking up random crap today. So tell me why 9 of 11 all-time world records in full meet bench press are from the 70's and 80's...the other 2 are from the 90's.

 

[Sean1332]

Looking up random crap today. So tell me why 9 of 11 all-time world records in full meet bench press are from the 70's and 80's...the other 2 are from the 90's.

Definetly interesting.

People squat more now at least.

 

[SweetLou321]

George Leeman American DL Record. I don't care what ya think about the guy or his training methods, he deserves this.

Invalid Link Removed

Lol

My bud was at this meet yesterday. Said leeman spent the whole day until warm ups in a buffet booth eating and sweating, his gf had to massage the side of his head bc his bp is so high. Warmed up with straps and only did this one attempt with a hook grip. Said if he missed it he was going home.

 

[herderdude]

Looking up random crap today. So tell me why 9 of 11 all-time world records in full meet bench press are from the 70's and 80's...the other 2 are from the 90's.

Look at the physiques and bench styles of back then. Doug Young, Ted Arcidi, Kaz. Pecs on pecs on pecs

 

[rob112]

Look at the physiques and bench styles of back then. Doug Young, Ted Arcidi, Kaz. Pecs on pecs on pecs

And much more lat training in the bodybuilding style programs

 

[SweetLou321]

Look at the physiques and bench styles of back then. Doug Young, Ted Arcidi, Kaz. Pecs on pecs on pecs

This means i need pecs

 

[liftandswim]

Lol My bud was at this meet yesterday. Said leeman spent the whole day until warm ups in a buffet booth eating and sweating, his gf had to massage the side of his head bc his bp is so high. Warmed up with straps and only did this one attempt with a hook grip. Said if he missed it he was going home.

I follow him on YouTube. He straight up said this was his plan in a video lol.

 

[liftandswim]

Look at the physiques and bench styles of back then. Doug Young, Ted Arcidi, Kaz. Pecs on pecs on pecs

Yep. I need bigger tits.

 

[SweetLou321]

I follow him on YouTube. He straight up said this was his plan in a video lol.

Hes out there, but it finally worked for him.

 

[RegisterJr]

Fast triple pr on squats man.

 

[liftandswim]

Invalid Link Removed

Yes, there's wings on my burger.

 

[bolt10]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=116428"/> Yes, there's wings on my burger.

I want!

 

[liftandswim]

I want!

'Twas yummy!

 

[Duramaxhd]

Hey swim I was thinking of u today. A guy who started lifting with us worked his way up to 405 on bench for 4 singles with no wrist wraps and wearing flip flops lol

 

[liftandswim]

Hey swim I was thinking of u today. A guy who started lifting with us worked his way up to 405 on bench for 4 singles with no wrist wraps and wearing flip flops lol

Lol nice.

Meant to ask awhile back, where you from dmax?

 

[Duramaxhd]

I grew up in Toledo Ohio now I live just north about 15 mins in blissfield michigan

 

[liftandswim]

I grew up in Toledo Ohio now I live just north about 15 mins in blissfield michigan

Thought I saw you mention Toledo. I got a buddy who lives out there. If I'm ever in your neck of the woods, let's train.

 

[Duramaxhd]

That would be great I would consider it a privilege

 

[RegisterJr]

Oh, that burger

 

[liftandswim]

Oh, that burger

So good.

 

[capo180]

Burger looks amazing man. Nice squats as well. That 500 is coming soon.

 

[liftandswim]

Burger looks amazing man. Nice squats as well. That 500 is coming soon.

Thanks! Summer time 500 will fall fo sho.

I'm building and earning the right to make the attempt. When I do take it, I'll crush it.

 

[liftandswim]

Time to hit 30 minutes of LISS and catch up on my YouTube subscriptions.

 

[liftandswim]

3/24

Week 14, Day 2, Part A** (2 session day today, stupid school)

Deadlift
350x5
400x3
445x1+ (4) PR
...this was extremely difficult and slow.

Trap-Bar Deadlift
405x5Rx2S
superset
Split Squats
100x10Rx2S (each leg)
...this had my heart rate on a trillion.

Back Extensions
3x15
superset
Leg Curl
3x15

LISS
(recumbent bike)
15 minutes

I'm tired. Part deux tonight.

Stay strong AM.

 

[herderdude]

That's still some great pulling bud. What's on tap for tonight?

 

[liftandswim]

That's still some great pulling bud. What's on tap for tonight?

Thanks! I'd like to think I'm getting stronger, but I really feel like I'm just getting better at grinding reps out.

And upper. OHP, Rows, and some delt accessory.

 

[herderdude]

Thanks! I'd like to think I'm getting stronger, but I really feel like I'm just getting better at grinding reps out.

And upper. OHP, Rows, and some delt accessory.

Even if it's a shytty PR, it's something you've never done before, a novel stimulus to the body.

 

[liftandswim]

Even if it's a shytty PR, it's something you've never done before, a novel stimulus to the body.

And for perspective, 7 months ago (nearly to the day) my 1RM was 440. Today I did 5 more pounds for 4 reps. Idk why I'm b!tching and moaning...

 

[RegisterJr]

Idk why I'm b!tching and moaning...

That's just what you do.

jk

NIce deads man. See anything great on YouTube, please share.