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Liftandswim's Log

Ha kids

Don't see how u feel just go in and do


I think 95% of my pr's come on days I think I don't want to be here right now then about my working set I'm good to go and in the zone

Happy birthday bro
 
8/20

Week 3, Day 3

**Workout #1**

Deadlift
440x1 (20lb PR, taped)
Invalid Link Removed

Thoughts:
Stoked about the birthday PR. As you'll see in the clip I cleaned up my set-up a bit. Still needs some work, but progress is progress. 455lbs was in the cards today, but I didn't feel like getting greedy. I never take stims and I took around 250mg of caffeine prior to this workout and it kept making me see stars. So I didn't feel like passing out with 455lbs in my hands (excuses, excuses I know...). 500 here I come!

Gonna hit up some wings at lunch time to refeed for tonights scheduled workout haha. Feedback is always appreciated. Stay strong AM.
 
That did look pretty good! Nice work. :cool:
 
Congrats on the PR, man. Looked smooth and you definitely left some in the tank. Nothing beats a birthday PR! Enjoy your day homie.
 
8/20

Week 3, Day 3

**Workout #2**

Warm-up
Cycle 1 mile
General stretching
Mobility

Med Ball Slam
15 total

Deadlift
(belt-less, 60 seconds rest)
285x3
285x3
285x3
285x3
285x3

Press
105x5
120x5
140x5+ (10, taped)
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Barbell Curl
60x10
65x10
70x10

Back Raises
BWx15
BWx15
BWx15

Facepulls
100 total

Thoughts:
Deadlifts were blah. That's to be expected after hitting that 20lb PR this morning. My AMRAP set on press was brutal, the last rep was an absolute GRINDERRR, but I locked it out for a split second. I hit 145x9 last week, so 140x10 is basically the same thing. I'll take it though. Problem was my grip was too wide (meaning I got no tuckage or loading of the lats). I noticed after the first rep and just said screw it. Rest of the workout was a breeze. Stay strong AM.
 
8/22

Week 3, Day 5

Warm-up
Cycle 1 mile
General stretching
Mobility

Box Jumps
15 total

Squat
250x5
280x3
315x1+ (5, taped)
Invalid Link Removed

Pause Bench
(60 seconds rest)
215x5
215x5
215x5
215x5
215x5

Pull-ups
BWx50 total

Thoughts:
Squats were decent. Would have liked a couple more reps, but everything was feeling heavy today. I have some funky end of summer cold. No excuses though. Technique was iffy too. Rushed my walkout because I was trying (key word, trying) to get pumped up for my AMRAP. Too, I tried keep tension throughout my descent, but I obviously have some work to do because it was noticeably slowing my descent. Oh well. 5 months ago I couldn't even hit 315 for a single, so to hit it for 5 reps on a bad day I can't complain.

Rest of the workout was rushed (had to drop my last two exercises) because my gym was closing 30 minutes early. Lame.

Always appreciate feedback. Stay Strong AM.
 
rob112 said:
Squats look really good to me man. Nice progress as well. Awesome work
Click to expand...

Thanks rob. I think the gains have to slow down eventually, I'm trying to ride them out for as long as possible though!

Think I figured out my slower descent (was air squatting in my room like a lame). I was cueing myself to pull myself down with my hip flexors instead of cueing myself to leg curl into the hole. Dunno guess we'll see.
 
liftandswim said:
Thanks rob. I think the gains have to slow down eventually, I'm trying to ride them out for as long as possible though!

Think I figured out my slower descent (was air squatting in my room like a lame). I was cueing myself to pull myself down with my hip flexors instead of cueing myself to leg curl into the hole. Dunno guess we'll see.
Click to expand...

With 5 reps on your AMRAP I'd say you got awhile before you start to stall.

Check this out
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And air squatting in your room is cool, I do it all the time and the wife hasn't left me. I was doing it in the store the other day to see if I wanted to try a heeled shoe lol
 
Good article. Bookmarking it on my phone for next squat day. All the steps seem like they should be fairly easy to implement, so there ain't nothing to it but to do it. Thanks again rob.
 
Yeah thats a good link that rob posted. Are you squatting barefoot? I'd get some chucks or something if so, get a more grippy surface to stick to the floor and help you get the external rotation going. but getting 5 on a 1+ set means you got a lot left.
 
capo180 said:
Yeah thats a good link that rob posted. Are you squatting barefoot? I'd get some chucks or something if so, get a more grippy surface to stick to the floor and help you get the external rotation going. but getting 5 on a 1+ set means you got a lot left.
Click to expand...

Yes I am. Was thinking of getting some squat shoes just not sure what to get. I'm still learning "what type of squatter" I am, so I'm lost as far as shoes go. I'm trying to save money, so cost is an issue.
 
I'd say if u don't have a problem with depth try the Reebok Crossfit lite TR got mine from Sean and I love the and at 75 buck they are cheap
 
Duramaxhd said:
I'd say if u don't have a problem with depth try the Reebok Crossfit lite TR got mine from Sean and I love the and at 75 buck they are cheap
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Thanks dmax, I was looking into those. After seeing a video of Brandon Lilly giving them a positive review (being a guy who has squatted in both chucks and heeled shoes) I'm definitely considering them.

Care to clarify what you mean by "if you don't have a problem with depth". Do you mean it's harder to reach depth in these shoes?
 
I believe I've read that heeled shoes help with depth is some cases

Ankle mobility maybe.

Lack of ankle flexibility: Lack of flexibility in the ankles can contribute to heels lifting off the floor while squatting, falling backward in the squat, and back rounding. A wider stance with the knees pushed out helps to decrease demand of flexibility. Wearing heeled weightlifting shoes can also help as a workaround to inflexible ankles
 
Looking at how you squat, I think you'd like heeled shoes, but Chucks can't be beat on price.
 
Posting from my phone so no fancy formatting. Little random workout today. No vids.

Rack pull up to 530x1
Barbell row up to 225x15
Db row 100x10x3
Lateral raises 15x15x4
Incline curl 20x12x3
Hammer curl 40x10x2
Concentration curl 1xBurnout
Smith machine calf raises 2ppsx15x5
 
capo180 said:
225x15 barbell rows, jeez haha. got a strong back! good work. where do you hit your rack pulls from?
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Thanks man. Always trying to get that back/lats stronger!

And this is honestly the first time I've done rack pulls ever. I hit them from just below the knee
 
rob112 said:
Some how I missed it, very strong rack pull there ma man
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Thank rob. They felt weird, but that's probably because I've never done them before. I took the advice from your thread awhile back and used one of the wack barbells at my gym, because I bent the **** out of it
 
liftandswim said:
Thank rob. They felt weird, but that's probably because I've never done them before. I took the advice from your thread awhile back and used one of the wack barbells at my gym, because I bent the **** out of it
Click to expand...

I find them hard as **** to start moving, but once they do it is easier. Just breaking off the pins sucks.

Gentleman with bars there sir
 
So, first day of grad school out of the way. Class went well and my TA responsibilities are nothing overwhelming.

Big update for the day is that I met a sexy ass girl powerlifter today. She was wearing an old school iron gym shirt (PL gym in the area), so I used that to segue into conversation. The gym is hosting a meet sometime in December (nothing is official as if yet). Looks like it's time to lose my meet v-card. And I got her number (shhh my girlfriend doesn't have to know).
 
Nice, what you going to grad school for?

You're lucky, bro. The women powerlifters at my gym look like stone cold with a pony tail.
 
CincyKiller45 said:
Nice, what you going to grad school for? You're lucky, bro. The women powerlifters at my gym look like stone cold with a pony tail.
Click to expand...

Sociology.

And hahaha. Dude I'm surprised. I need to go on a lifting date with her soon. Her numbers are pretty freaking good too. 300 squat, 130 bench, 325 dead (132lbs weight class)
 
liftandswim said:
So, first day of grad school out of the way. Class went well and my TA responsibilities are nothing overwhelming.

Big update for the day is that I met a sexy ass girl powerlifter today. She was wearing an old school iron gym shirt (PL gym in the area), so I used that to segue into conversation. The gym is hosting a meet sometime in December (nothing is official as if yet). Looks like it's time to lose my meet v-card. And I got her number (shhh my girlfriend doesn't have to know).
Click to expand...

I might have to hit that meet too.. That's really close to me.
 
liftandswim said:
Sociology.

And hahaha. Dude I'm surprised. I need to go on a lifting date with her soon. Her numbers are pretty freaking good too. 300 squat, 130 bench, 325 dead (132lbs weight class)
Click to expand...

You can't let her beat you man! Your balls will end up in her purse so fast your head will spin
 
capo180 said:
If I can I will, the way I work is so f'd up though, but ill look for more info on it.
Click to expand...

Girl I talked to said the meet doesn't have any information yet. The gym owner just wants to have another meet in December because the August one went so well. I'll keep you updated
 
8/26

Week 4, Day 2

Warm-up
Cycle 1 mile
General stretching
Mobility

Med ball throw
15 total

Deadlift
285x5
320x3
365x1+ (5, no tape)

Press
(60 seconds rest)
120x5
120x5
120x5
120x5
120x5

Barbell Curl
70x10
75x10
80x10

Back Raise
BWx15
BWx15
BWx15

Facepulls
100 total

Thoughts:
Well, after a long school day deadlifting sucks. It wasn't even hard, I was just so damn slow. To make up for that I held each rep at the top for 5 seconds on my AMRAP set to torch the grip. Also I was only supposed to do 360, but said screw it and just threw a 25 on. No video because I forgot my Ipod and I chose having tunes over taping the last set. Sorry guys, it was nothing worth watching anyway.

Press felt too easy. Worked on getting my head through the window as soon as possible (thanks Capo!) and it felt like I was pressing the bar haha. Rest of the workout was easy.

Stay Strong AM.
 
I find deadlift the worst lift to be slow at. Speed is so important IMO.

You still killed your AMRAP set. You have a long way to go before you stall my friend.
 
Agreed with rob, well I think deadlifts suck, period. Lol. Yeah to get a good press you gotta get that head thru as quick as possible! Good work bud!
 
rob112 said:
I find deadlift the worst lift to be slow at. Speed is so important IMO. You still killed your AMRAP set. You have a long way to go before you stall my friend.
Click to expand...

Yupp if I'm not feeling explosive that day then it's game over

And thanks bud
 
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