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Liftandswim's Log

liftandswim said:
Yeah I need to up my meal prep game.
Click to expand...

It's easy for me because I don't have any regimented diet plan.

I just try to eat "clean" foods the majority of the time (home cooked, not out of boxes) and try to eat 4-5 times a day to ensure I'm taking as many calories as I can.

On training days I eat more carbs, on rest days I don't. So the slow cooker is a great addition because I can easily make a variety of meals without having to resort to frozen dinners and fast food.

Hell, this past week I had pork carnitas, chicken marsala, pulled pork sandwiches, and chili. I just throw it together after work, go to sleep, and when I wake up I can train then pack my food and leave for work.
 
That actually sounds delicious. I'm not huge on food choices either. But I have been tracking calories and protein for awhile. That's the only thing that's hard about cooking in large quantities.
 
liftandswim said:
That actually sounds delicious. I'm not huge on food choices either. But I have been tracking calories and protein for awhile. That's the only thing that's hard about cooking in large quantities.
Click to expand...

True, but you can usually get enough of a ballpark to know where you are close to. Just shoot for a 5-10%+/- range of your macros and youll be alright. Thats how i do it anyway.
 
Idk about a slow cooker, but on the stovetop or oven different meats can shrink anywhere from 20-40% in weight so it makes it a bîtch to even ballpark for me right now. I'll get better though
 
Your not weighing it before it's cooked are you? For macro tracking it should be cooked weight.
 
Well it really depends on what you use for tracking. In MFP I use a cooked weight. For ground beef it really gets complicated because you drain off most of the fat that is counted on the label. A lot of guys buy the 85/15 or even 80/20 but use the 93/7 calculated values because of the drained fat content.
 
9/12

Week 18, Day 6

Squat
work up, work up
480x1
455x2
455x2

Pause Squat
385x3
385x3

Leg Curl
3x10

Minimal discomfort, but I felt weak as hell. Squat feels all out of whack.

Benching tomorrow.

Stay strong AM.
 
liftandswim said:
Idk about a slow cooker, but on the stovetop or oven different meats can shrink anywhere from 20-40% in weight so it makes it a bîtch to even ballpark for me right now. I'll get better though
Click to expand...

This is true. Thats why i will typically portion something out into say 8oz raw then cook it then weigh it cooked. Then i have that ratio and can cook in bulk and know that as long as i keep the cooking method consistent the weighed amount will be "close enough".
 
jswain34 said:
This is true. Thats why i will typically portion something out into say 8oz raw then cook it then weigh it cooked. Then i have that ratio and can cook in bulk and know that as long as i keep the cooking method consistent the weighed amount will be "close enough".
Click to expand...

I like it
 
I measure everything after. I use the old scivation 1oz cooked is 7g protein. And I don't account for drained fats. I use the macros the label states.
 
Doesn't matter how you measure it. Just be consistent, measure it either cooked every time or uncooked every time.
 
Well, I lost 6lbs in 5 days of work. Looks like my maintenance calories is up above 4000 now with all the time on my feet. Here's today's training.

9/13

Week 18, Day 7

Pause Bench
250x6
250x6
250x6

Pause CGBP
205x8
205x8

Weighted Chins
3x8

Lateral Raises
3x15
superset
Prone Rear Flys
3x15

Seated Dumbbell Curl
3x15
superset
Tricep Pushdown
3x15

Dumbbell Preacher Curl
2x10
superset
CG Push-Ups
2x10

Feel pretty good.

Stay strong AM.
 
It'd be lower Cals if you calculated after cooking the meat...lol
Seriously though, 6lbs in 5 days isn't good when you aren't cutting. Sounds like time for a big steak and potatoes for dinner tonight!!
 
Yeah, I'm not cutting right now so blah. Just trying to maintain. But I will be starting a cut in a few weeks. It's going to be too easy.
 
Strong work in here Ian. Despite you feeling weak, I'm glad there was no squat discomfort.
 
RegisterJr said:
Strong work in here Ian. Despite you feeling weak, I'm glad there was no squat discomfort.
Click to expand...

Thanks, Thomas. Some more good work today.

9/14

Week 19, Day 1

OHP
185x3
185x3
185x3

Push Press
200x3 PR
215x2 PR
225x1 PR

Face Pulls
3x15

Tricep Pushdown
3x20
superset
Seated Dumbbell Curl
3x20

Finally got two plates up over my head. That's exciting. Think I could have done 2 too.

Going to hit a rep test with 190-200 on strict OHP this Saturday, I think.

Stay strong AM.
 
9/16

Week 19, Day 3

Deadlift
work up, work up
535x1 PR

Invalid Link Removed
Invalid Link Removed


Up early to test my pull. A bit of a grind, as you'll see. I'll take it though. Putting 30lbs on my deadlift in 20 weeks is cool. Grip strength is up too. Could have held that for as long as I wanted.

Filmed two angles. Check them both out. Technique wasn't great. Comments and critiques welcomed, as always.

Stay strong AM.
 
Be careful man. That 2nd angle shows it was almost all back in that pull. A lot of stress on those lower disc.
Other than that, what an awesome pull and freakish grip strength!
 
I thought it looked pretty good for a max. Just make sure to really fight to get that upper back locked in as you go to pull, but nice PR man.
 
turff49 said:
Be careful man. That 2nd angle shows it was almost all back in that pull. A lot of stress on those lower disc.
Other than that, what an awesome pull and freakish grip strength!
Click to expand...

Thanks, turf!

And I hear ya. I'd like to maintain positioning off the floor a little better, but I'm not worried about pulling with a lot of back.
 
Echo bolt. Looked good, with the exception of upper back, although, with any max work your form won't be perfect.
 
bolt10 said:
I thought it looked pretty good for a max. Just make sure to really fight to get that upper back locked in as you go to pull, but nice PR man.
Click to expand...

My upper back is tight...not tight enough though. I lose it a bit off the ground. Only on 95+% though. Something to work on. Thanks!
 
Awesome pull man. Congrats.
 
Are you a lefty?
 
9/17

Week 19, Day 4

Pause Bench
235x3
260x3
290x3
305x2
315x1
320x3 (with slingshot)

Chest Supported Row
5x12

Seated Dumbbell Curl
5x15

Bench feels decent

At this point I have no desire to test my squat or bench. Between the tendinitis issues I was having and starting this new job, my programming over these last few weeks went to hell. I know my squat is stronger. I hit 480x4 and 505x1 unrested. Bench is just eh. Couldn't train it for 6 weeks because of my pec..

And I miss training! Actually building. Think I'm going to start up my new training cycle next week. I don't need to deload. My volume has already been markedly lower than usual these past two weeks. Thoughts?

Stay strong AM.
 
liftandswim said:
9/17

Week 19, Day 4

Pause Bench
235x3
260x3
290x3
305x2
315x1
320x3 (with slingshot)

Chest Supported Row
5x12

Seated Dumbbell Curl
5x15

Bench feels decent

At this point I have no desire to test my squat or bench. Between the tendinitis issues I was having and starting this new job, my programming over these last few weeks went to hell. I know my squat is stronger. I hit 480x4 and 505x1 unrested. Bench is just eh. Couldn't train it for 6 weeks because of my pec..

And I miss training! Actually building. Think I'm going to start up my new training cycle next week. I don't need to deload. My volume has already been markedly lower than usual these past two weeks. Thoughts?

Stay strong AM.
Click to expand...

Do what makes you happy, get after it, get healthy, and make progress. What else is there to think about?
 
Another busy week. Moved into the new place yesterday. Starting my new training cycle next Monday. For now, I'm getting back in the groove.

Pause Squat
320x6
320x6
320x6

Pause CGBP
205x8
205x8
205x8

Dips
2x15

Face Pulls
3x15
superset
Lateral Raises
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Stay strong AM.
 
liftandswim said:
Another busy week. Moved into the new place yesterday. Starting my new training cycle next Monday. For now, I'm getting back in the groove.

Pause Squat
320x6
320x6
320x6

Pause CGBP
205x8
205x8
205x8

Dips
2x15

Face Pulls
3x15
superset
Lateral Raises
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Stay strong AM.
Click to expand...

So I take it you are gonna block based on goals (hyper, strength, peaking) from now on instead of mixed strength and hyper?
 
Ask away. Posting for anyone who's curious.

Training Cycle v4

Hypertrophy block (10 weeks)

Split

Week A:

Squat (pause squat 5x6)
Bench (pause CGBP 4x8)
Upper accessory (chest 3 sets, delts 3 sets, arms 5 sets)

Upper accessory (back 12 sets, delts 9 sets, arms 5-8 sets)
Calves 5+ sets

Off

Deadlift Cube
OHP (seated BTN press 4x8)
Upper accessory (back 5 sets, arms 3-5 sets)

Squat (high bar 5x10)
Lower accessory (leg curl 5x12, back extensions 3x15, traveling lunges 2x10 each leg)

Pause bench 3/1+ (2 down sets)
Upper accessory (chest 2 sets, back 8 sets, delts 3 sets, arms 5 sets)
Calves 5+ sets

Off

Week B:

Deadlift assistance (Paused front squat 3x5, Tempo RDL 3x8-10)
OHP volume (paused OHP 5x5)
Upper accessory (back 8 sets, arms 5 sets)

Upper accessory (chest 6-8 sets, delts 6-8 sets, arms 5-8 sets)
Calves 5+ sets

Off

Squat (high bar 5x8)
Bench (pause CGBP 4x8)
Upper accessory (back 8 sets, delts 3 sets, arms 5 sets)

Deadlift Cube
Lower accessory (BSS 3x10 each leg, leg curl 3x20, leg extensions 5x15)

OHP 3/1+ (2 down sets)
Upper accessory (back 8 sets, delts 3 sets, arms 5 sets)
Calves 5+ sets

Off

*use belt as desired, stop bench AMRAPs at RPE 8.5-9, deload every 5th week

Second hypertrophy block (10 weeks)
*increase volume, begin caloric surplus

Split

Week A:

Squat (high bar 4x10)
Bench (pause bench 4x10)
Upper accessory (chest 3 sets, delts 3 sets, arms 5 sets)

Upper accessory (back 12 sets, delts 9 sets, arms 5-8 sets)
Calves 5+ sets

Off

Deadlift (deficit pull 8x3 EMOM)
OHP (pause OHP 8x3 EMOM)
Upper accessory (back 5 sets, arms 3-5 sets)

Squat (squat 5x8)
Lower accessory (GM 3x8, leg curl 5x12, back extensions 3x15)

Bench (high stress, pause CGBP 4x8 + pause WGBP 2x8)
Upper accessory (chest 2 sets, back 8 sets, delts 3 sets, arms 5 sets)
Calves 5+ sets

Off

Week B:

Deadlift (conventional 5x6 + front squat 3x6)
OHP (seated BTN press 4x10)
Upper accessory (back 5 sets, arms 5 sets)

Upper accessory (chest 6-8 sets, delts 6-8 sets, arms 5-8 sets)
Calves 5+ sets

Off

Squat (pauses...alternate low bar and high bar by set 8x3 EMOM)
Bench (3 count pause 8x3 EMOM)
Upper accessory (back 8 sets, delts 3 sets, arms 5 sets)

Deadlift (deficit SLDL 5x8 + alternate paused front squat and high bar squat 3x5)
Lower accessory (traveling lunges 3x8 each leg, leg curl 5x12, back extensions 3x15)

OHP (OHP 4x8 + z-press 2x8)
Upper accessory (back 12 sets, delts 3 sets, arms 5 sets)
Calves 5+ sets

Off

*main lifts in the 60-75% range, incorporate over warm-ups, EMOMs are belt-less, deload every 5th week

Strength blocks (10 weeks)

Squat =
1-5
High bar squat 4x6
Squat 6x6, 6x5
Pause squat 8x3 EMOM
&
6-10
Squat 4x6
Squat 6x4, 5x4
Pause squat 8x3 EMOM

Bench =
1-5
Pause bench 5x6
Pause CGBP 5x5 + 2x6 pause spoto press
3 count pause bench 8x3 EMOM
&
6-10
Pause bench 5x5
Pause CGBP 5x4 + 2x6 pause spoto press
3 count pause bench 8x3 EMOM

Dead =
1-5
Deficit pull 8x3 EMOM
Conventional deadlift 5x5 + front squat 3x3
SLDL 5x6 + paused front squat or high bar squat 3x4
&
6-10
Deficit pull 8x3 EMOM
Conventional deadlift 5x4 + front squat 3x3
SLDL 5x6 + paused front squat or high bar squat 3x4

OHP =
1-5
Paused OHP 8x3 EMOM
Seated BTN press 4x8
OHP 4x6 + 2x8 Z-press
&
6-10
Paused OHP 8x3 EMOM
Seated BTN press 5x6
OHP 4x6 + 2x6 push press

*main lifts in the 70-85% range, incorporate over warm-ups, reduce accessory volume as seen fit, belt-less EMOMs, deload every 5th week

Peaking block (5 weeks)

Squat =
Competition squat only
Alternate 5x3, 5x2, 3x2
&
Triples to conservative max
(Last heavy session 11 days out, opener 7 days out)

Bench =
Competition bench only
Alternate 5x3, 5x2, 3x2 (2x3, 2x2, 2x1 with slingshot)
&
Triples to conservative max
(Last heavy session 7 days out, opener 5 days out)

Dead =
Competition deadlift only
Alternate 5x3, 5x2, 3x2 (+ front squat 3x2)
&
Active recovery
(Last heavy session 14 days out, opener 9 days out)

OHP =
OHP only
Alternate 5x5, 5x4, 5x3 (2x3, 2x3, 2x3 push press)
&
Triples to conservative max
(test if/when desired)

*main lifts (typically) in the 85+% range, reduce accessory volume as seen fit, conservative max = 85-90% of goal, over-warm-ups tbd
 
liftandswim said:
Ask away. Posting for anyone who's curious.

Training Cycle v4

Hypertrophy block (10 weeks)

Split

Week A:

Squat (pause squat 5x6)
Bench (pause CGBP 4x8)
Upper accessory (chest 3 sets, delts 3 sets, arms 5 sets)

Upper accessory (back 12 sets, delts 9 sets, arms 5-8 sets)
Calves 5+ sets

Off

Deadlift Cube
OHP (seated BTN press 4x8)
Upper accessory (back 5 sets, arms 3-5 sets)

Squat (high bar 5x10)
Lower accessory (leg curl 5x12, back extensions 3x15, traveling lunges 2x10 each leg)

Pause bench 3/1+ (2 down sets)
Upper accessory (chest 2 sets, back 8 sets, delts 3 sets, arms 5 sets)
Calves 5+ sets

Off

Week B:

Deadlift assistance (Paused front squat 3x5, Tempo RDL 3x8-10)
OHP volume (paused OHP 5x5)
Upper accessory (back 8 sets, arms 5 sets)

Upper accessory (chest 6-8 sets, delts 6-8 sets, arms 5-8 sets)
Calves 5+ sets

Off

Squat (high bar 5x8)
Bench (pause CGBP 4x8)
Upper accessory (back 8 sets, delts 3 sets, arms 5 sets)

Deadlift Cube
Lower accessory (BSS 3x10 each leg, leg curl 3x20, leg extensions 5x15)

OHP 3/1+ (2 down sets)
Upper accessory (back 8 sets, delts 3 sets, arms 5 sets)
Calves 5+ sets

Off

*use belt as desired, stop bench AMRAPs at RPE 8.5-9, deload every 5th week

Second hypertrophy block (10 weeks)
*increase volume, begin caloric surplus

Split

Week A:

Squat (high bar 4x10)
Bench (pause bench 4x10)
Upper accessory (chest 3 sets, delts 3 sets, arms 5 sets)

Upper accessory (back 12 sets, delts 9 sets, arms 5-8 sets)
Calves 5+ sets

Off

Deadlift (deficit pull 8x3 EMOM)
OHP (pause OHP 8x3 EMOM)
Upper accessory (back 5 sets, arms 3-5 sets)

Squat (squat 5x8)
Lower accessory (GM 3x8, leg curl 5x12, back extensions 3x15)

Bench (high stress, pause CGBP 4x8 + pause WGBP 2x8)
Upper accessory (chest 2 sets, back 8 sets, delts 3 sets, arms 5 sets)
Calves 5+ sets

Off

Week B:

Deadlift (conventional 5x6 + front squat 3x6)
OHP (seated BTN press 4x10)
Upper accessory (back 5 sets, arms 5 sets)

Upper accessory (chest 6-8 sets, delts 6-8 sets, arms 5-8 sets)
Calves 5+ sets

Off

Squat (pauses...alternate low bar and high bar by set 8x3 EMOM)
Bench (3 count pause 8x3 EMOM)
Upper accessory (back 8 sets, delts 3 sets, arms 5 sets)

Deadlift (deficit SLDL 5x8 + alternate paused front squat and high bar squat 3x5)
Lower accessory (traveling lunges 3x8 each leg, leg curl 5x12, back extensions 3x15)

OHP (OHP 4x8 + z-press 2x8)
Upper accessory (back 12 sets, delts 3 sets, arms 5 sets)
Calves 5+ sets

Off

*main lifts in the 60-75% range, incorporate over warm-ups, EMOMs are belt-less, deload every 5th week

Strength blocks (10 weeks)

Squat =
1-5
High bar squat 4x6
Squat 6x6, 6x5
Pause squat 8x3 EMOM
&
6-10
Squat 4x6
Squat 6x4, 5x4
Pause squat 8x3 EMOM

Bench =
1-5
Pause bench 5x6
Pause CGBP 5x5 + 2x6 pause spoto press
3 count pause bench 8x3 EMOM
&
6-10
Pause bench 5x5
Pause CGBP 5x4 + 2x6 pause spoto press
3 count pause bench 8x3 EMOM

Dead =
1-5
Deficit pull 8x3 EMOM
Conventional deadlift 5x5 + front squat 3x3
SLDL 5x6 + paused front squat or high bar squat 3x4
&
6-10
Deficit pull 8x3 EMOM
Conventional deadlift 5x4 + front squat 3x3
SLDL 5x6 + paused front squat or high bar squat 3x4

OHP =
1-5
Paused OHP 8x3 EMOM
Seated BTN press 4x8
OHP 4x6 + 2x8 Z-press
&
6-10
Paused OHP 8x3 EMOM
Seated BTN press 5x6
OHP 4x6 + 2x6 push press

*main lifts in the 70-85% range, incorporate over warm-ups, reduce accessory volume as seen fit, belt-less EMOMs, deload every 5th week

Peaking block (5 weeks)

Squat =
Competition squat only
Alternate 5x3, 5x2, 3x2
&
Triples to conservative max
(Last heavy session 11 days out, opener 7 days out)

Bench =
Competition bench only
Alternate 5x3, 5x2, 3x2 (2x3, 2x2, 2x1 with slingshot)
&
Triples to conservative max
(Last heavy session 7 days out, opener 5 days out)

Dead =
Competition deadlift only
Alternate 5x3, 5x2, 3x2 (+ front squat 3x2)
&
Active recovery
(Last heavy session 14 days out, opener 9 days out)

OHP =
OHP only
Alternate 5x5, 5x4, 5x3 (2x3, 2x3, 2x3 push press)
&
Triples to conservative max
(test if/when desired)

*main lifts (typically) in the 85+% range, reduce accessory volume as seen fit, conservative max = 85-90% of goal, over-warm-ups tbd
Click to expand...

I'm sure this reads way better on the white board or excel sheet you have this laid out on. I like it a lot.

Just out of curiosity how did you program the frequency, what maxes are you using for the main lift and accessory lifts? Thanks man. I understand your percents and volume loads. Looks very good.
 
SweetLou321 said:
I'm sure this reads way better on the white board or excel sheet you have this laid out on. I like it a lot.

Just out of curiosity how did you program the frequency, what maxes are you using for the main lift and accessory lifts? Thanks man. I understand your percents and volume loads. Looks very good.
Click to expand...

Yeah I have it in my notes on my iPhone. Just copy and pasted it. I'm sure it's a bit confusing for those who didn't write it.

I chose the frequency based on past experience. I know I can beat the crap out of my upper body and make gains. I dialed back the squat frequency per last training cycle's issues. Deadlift remained relatively unchanged as I've had no issues and added 30lbs in 20 weeks.

My maxes will be my true 1RMs for each lift (except OHP, that's calculated). I'm using appropriate percentages this go around so it'll work. The accessory lifts are guesstimates. Idk what my pause squat 1RM is, but it's probably around 455. So I'm doing it like that.
 
Gym shopping tonight. It's either going to be LA fitness or another chain called FitWorks. I'll decide based on prices/equipment.
 
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