Liftandswim's Log

Congrats on the PR!

What's the deal with the fingers on the rings?
 
8/31

Full Update:

Went in for a pump session today. Decided, after watching some youtube videos last night, that I would go in and practice a few things on bench press too. Ended up working up to a PR haha. Probably had another 5lbs in me too.

Bench up to 315x1 (10lb PR)
Neutral Grip Cable Row 5x10 (isometric hold at full contraction)
V-Grip Pulldown 3x10 (slow, controlled negative)
Inverted Row BWxF (38)
Preacher Curl superset Hammer Curl 3x10+10
Calf Circuit 3 rounds
Core Circuit 2 rounds
 
Nice work man! 3 plates is a big milestone dude. Once you get comfortable with form your numbers are gonna continue to shoot up!
 
Thanks capo. Gonna stick to my training cycle as written (today was just for sh!ts and giggles) and continue to get comfy with this new set-up. By the time I'm ready to max out again (or hit jokers after my 5/3/1 sets, have those coming starting in week 11) I'll blow past 315.
 
CincyKiller45 said:
Sounds like you're about there bubba. I've gotta figure out a way to keep mine progressing.
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I've done nothing but benching and pressing as far as big compounds go. Throw in some rowing and pull-ups and that's 99% of my "upper body work".

So I'm not much help lol.
 
Awesome job on the PR!!!!
 
Thoughts on using wrist wraps on the squat so you can take a narrower grip with bent back wrists?

Until now I've been thumbless gripping with straight wrists.
 
liftandswim said:
Thoughts on using wrist wraps on the squat so you can take a narrower grip with bent back wrists?

Until now I've been thumbless gripping with straight wrists.
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I use wrist wraps and a no pinky grip on the bar. I'm able to get my grip fairly narrow that way.
 
I use wrist wraps on squats when it gets heavy. Keep in mind you want to keep as much weight on your back as possible. I am guilty of griping the bar in a way that distributes to the arms too much in the past.

I like the close thumbless grip now. I grip it essentially where I close grip bench(thumbs off the smooth) and squeeze my elbows together very hard, and then squeeze then down. Once the back is tight I keep that feel and even spread the bar some. Makes a great shelf and has helped my squats immensely over the past two weeks.

That said the no pinkie grip is very big at my gym. Helps the elbow, but can be a little uncomfortable on the pinkie. Just mess with some grips until you find it. You can wrist wrap for all grips for protective measures.
 
Huh.

Never heard of wraps for squats.

There is a lot of good info being exchanged in this log.
 
I've changed my grip is recent months to widish width thumbs just past the rings makes it a bit harder to get the back tight but when I get it right if feels like the bar just sits on there with no effort
 
Duramaxhd said:
I've changed my grip is recent months to widish width thumbs just past the rings makes it a bit harder to get the back tight but when I get it right if feels like the bar just sits on there with no effort
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Yeah I think it all comes down to what helps you maintain upper back tightness.

I'll try anything to get my squat up. It's pretty sad I hit 3plate on bench before I've hit 4plate on squat.
 
I think I would still be under 4 plates on squat had I not started using wraps cause with out them I tend to squat atg have no real feel for depth u may want to give them a try, on my lighters sets I wrap super light almost as thou I'm not wearing them at all
 
Here is the guy I train with and notice how he slides under with the bar and width of grip I'm not quite the wide but close I use my lats to pull everything down

8 30 14 squats and deads: Invalid Link Removed

I'm the kid with the tattooed legs
 
Duramaxhd said:
I think I would still be under 4 plates on squat had I not started using wraps cause with out them I tend to squat atg have no real feel for depth u may want to give them a try, on my lighters sets I wrap super light almost as thou I'm not wearing them at all
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I'm hemming and hawing with wraps. Always wanted to hit a raw no knee wraps 500 squat, but maybe that's just me being idealistic
 
Hmm never thought about setting up from the other side of the bar. I'll give it a go.

No hate because the guy is clearly stronger than me, but all those squats looked high to me.
 
9/2

No laptop = no fancy formatting

Box Jumps 15 total

(Sets x Reps)
Squats 250x5x5 (60 seconds rest)

Pause Bench 215x5x5 (60 seconds rest)

Pull-ups 50 total

Side bends 85x2x25

Tricep push down Unknownx3x25

Thoughts:
This is the beginning of the prescribed "deload" week. So no heavy weights.

Was sweating my ass off today. Short rest squats and bench had me huffing and puffing.

Staying hydrated all day and drinking some Gatorade intra-WO made a hell of a difference.

Stay strong AM.
 
Strong squats and bench last night Lift.
 
Nice deload sess man. the gatorade is nice in the gym, i get the powder mix and just put it in my shaker cup.
 
Gatorade + Amino IV every time I train. Those giant Gatorade tins are super cheap haha
 
9/4

Week 5, Day 4

Warm-Up
Cycle 1 mile
General Stretching
Mobility

Med Ball Throw
10 total

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

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

Barbell Curl
70x10
70x10
70x10

Back Raise
BWx15
BWx15
BWx15

Facepulls
100 total

Thoughts:
Another easy deload session. Deads were fastttt, I was soooo tempted to work up and try to hit a PR. But alas, I refrained. Rest of the workout was a breeze.

So my do-wins came in the mail today. Really tempted to have an unscheduled squat day tomorrow just see how they feel. We'll see. I know if i do end up going in I'll be on a PR hunt, that's inevitable.

Stay strong AM.
 
Try the shoes and hide your belt lol. Can't tell you how many times I've had to put various pieces of equipment away to make sure I stick to the plan. Or just front squat in them and/or make sure to keep telling yourself not to PR.
 
herderdude said:
Try the shoes and hide your belt lol. Can't tell you how many times I've had to put various pieces of equipment away to make sure I stick to the plan. Or just front squat in them and/or make sure to keep telling yourself not to PR.
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Haha I hear ya here herder! Fighting the temptation to push it is what makes sticking to the plan so hard. But it makes those heavy days that much more enjoyable. Ahhh, hope my young and dumb self heeds your advice tomorrow.
 
Update:

So I was a good boy and didn't go PR hunting.

Worked up to 350x1 with no belt. Weight moved well and I loved the shoes. Neve felt so stable before. Really happy I purchased them.

That is all :)
 
liftandswim said:
Update:

So I was a good boy and didn't go PR hunting.

Worked up to 350x1 with no belt. Weight moved well and I loved the shoes. Neve felt so stable before. Really happy I purchased them.

That is all :)
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Nice! Glad you enjoyed your purchase. Which exact ones did you grab (you said Do-wins right?)?
 
bolt10 said:
Nice! Glad you enjoyed your purchase. Which exact ones did you grab (you said Do-wins right?)?
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Yep, pendlay do-wins. Wanted rogue do-wins
,but they were our of stock with my size. But I have no complaints. Felt stable, depth was much easier, all good things.

Side-note:
there was a guy in the gym telling me I'm squatting "too low". Lol I was hitting depth, maybe an inch below parallel. He then proceeded to show me where "parallel" was, it was laughable. Then he told me he squatted 700 no belt lmao. On my way out I saw him quarter-squatting 225 very, very slowly.

Took it all with a smile because I'm a nice guy. Never going back to the gym at that time of day again though.
 
I hear the same stuff about depth man lol... I don't even get that deep on most of my squats. Most guys at my gym 1/4-1/2 squat and think they hit depth lol.
 
I used to hate that......I don't deal with it much though. Luckily most places I've been training at usually like my depth or tell me to get even deeper haha
 
capo180 said:
I hear the same stuff about depth man lol... I don't even get that deep on most of my squats. Most guys at my gym 1/4-1/2 squat and think they hit depth lol.
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Yupp. "You're gonna hurt your knees" "you're gonna fall over one of these days" ect, ect.

But you have to take these guys on with a smile or you sound like a douchebag.
 
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