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Liftandswim's Log

9/7

Quick back/body day.

Kroc row up to 100x27 (2 rep PR)
Strict db row 100x2x10

Rest of the workout I didn't track weights really.

Wide NG cable row (with isometric hold) 3x10
Lateral raises (strict) 4x15
Preacher curl superset db curl 3x10+10
Standing calf raise machine (slow eccentric) 5x12
Core circuit 2 rounds.

That's all. In and out of there pretty quick. Take the rest of today and tomorrow to rest up and be back to some heavy weights on Tuesday. Stay strong AM.
 
liftandswim said:
Working around all that BS with your shoulder must be a living hell. I can't imagine it (knock on wood!).

And worth every penny! The stability is unreal. Squatting barefoot for as long as I did makes me appreciate them that much more
Click to expand...

Without sounding too dramatic, Oly shoes have easily added 100# to front squat since I implemented them about 6 weeks ago.
 
Rodja said:
Without sounding too dramatic, Oly shoes have easily added 100# to front squat since I implemented them about 6 weeks ago.
Click to expand...

100 in six weeks...? Oh my.
 
Rodja said:
Without sounding too dramatic, Oly shoes have easily added 100# to front squat since I implemented them about 6 weeks ago.
Click to expand...

I believe it. Second time squatting in them period, and first time front squatting at all in 6 weeks and I added 40lbs. Hit my old PR without a belt and made it look like a warm-up.
 
Ok... Ok...

What specific brand? I'm sold.

I've been squatting shoeless for almost a year because I'm a cheapa*s.
 
I'm gonna look around for coupons. I need to get them.
 
Does anyone have any experience with the UPA? Idk much about federations, but I was looking at some of the white-lighted squats at a meet held near me back in August and I wasn't impressed.

Supposedly there's going to be another meet come December and I want to pop my PL cherry, but I'd like judging done by the books.
 
I just did a upa meet it was my first I felt the judging was fair

I do know there is favoritism here and there
 
Duramaxhd said:
I just did a upa meet it was my first I felt the judging was fair I do know there is favoritism here and there
Click to expand...
Yeah, the guy's squats I'm talking about was a lifter at the gym the meet was held. Obviously, a factor there.

It wasn't awful, but his 3rd attempt looked about 2-3 inches high (all white lights).

Granted, he is a strong dude. It was ~680 raw with wraps at 220.
 
O yea u a capo should talk and go together he lives over there

I would come over that way if it were a few more months away
 
I'll be there if I'm off lol. I work the first two weekends of the month and I'm off the last two.. So 50/50 shot.
 
Duramaxhd said:
What numbers u hoping for? By your log I think they should be pretty good
Click to expand...

I put my tentative goals for this training cycle in my first post, 440 squat 330 bench 500 dead I believe. This is before I knew I might actually compete so soon.

With that said, I don't want to put any limitations on myself. Sky is the limit.

Of note, my squats will be wrap-less. Considering picking up some SBD knee sleeves though. But idk yet. I've got awhile to decide.
 
9/9

Week 6, Day 2

Box Jumps
15 total

Squat
240x3
270x3
305x3
340x1+ (3, taped)
Invalid Link Removed

Bench
(60 seconds rest)
220x5 paused
220x5 paused
220x5 paused
220x5 paused
220x5 TnG
220x5 TnG
220x5 TnG

Weighted Pull-ups
BW+25x5
BW+25x5
BW+25x5
BW+25x5
BW+25x5

Side Bends
95x25
95x25

Tricep Pulldowns
100 total

Thoughts:
Today was okay. Lacked a lot of tightness in my squats, but bar speed was still decent. I can't for the life of me "leg curl" myself into the hole. A serious proprioception issue there. Hopefully it comes around.

Bench volume off the charts with short rest had me pumped. Weighted pull-ups weren't even that hard either.

Always looking for feedback. Stay strong AM.
 
liftandswim said:
9/9

Week 6, Day 2

Box Jumps
15 total

Squat
240x3
270x3
305x3
340x1+ (3, taped)
Invalid Link Removed

Bench
(60 seconds rest)
220x5 paused
220x5 paused
220x5 paused
220x5 paused
220x5 TnG
220x5 TnG
220x5 TnG

Weighted Pull-ups
BW+25x5
BW+25x5
BW+25x5
BW+25x5
BW+25x5

Side Bends
95x25
95x25

Tricep Pulldowns
100 total

Thoughts:
Today was okay. Lacked a lot of tightness in my squats, but bar speed was still decent. I can't for the life of me "leg curl" myself into the hole. A serious proprioception issue there. Hopefully it comes around.

Bench volume off the charts with short rest had me pumped. Weighted pull-ups weren't even that hard either.

Always looking for feedback. Stay strong AM.
Click to expand...

I don't think leg curl into the hole. I torque as hard as possible at the top, leg curl to initiate the descent, and torque the whole rest of the way through. Try that instead.
 
herderdude said:
I don't think leg curl into the hole. I torque as hard as possible at the top, leg curl to initiate the descent, and torque the whole rest of the way through. Try that instead.
Click to expand...

Thank you.

By torque you are thinking external rotating your foot, correct? Or pushing your entire foot into the side of your shoes? I'm guessing the first, but I need all the help I can get.
 
liftandswim said:
Thank you.

By torque you are thinking external rotating your foot, correct? Or pushing your entire foot into the side of your shoes? I'm guessing the first, but I need all the help I can get.
Click to expand...

Externally rotate at the hip to screw your feet in. There's a difference between hip torque and knees out. Use your hips/ads to screw your feet in. Same as bending the bar with your lats versus tucking your elbows on bench.
 
herderdude said:
Externally rotate at the hip to screw your feet in. There's a difference between hip torque and knees out. Use your hips/ads to screw your feet in. Same as bending the bar with your lats versus tucking your elbows on bench.
Click to expand...

Ah, okay. Funny how things always work from the top down. Should be drawing these connections myself, but I'm new to a lot of this.

Can't thank you and the rest of AM enough, you guys are turning me into a completely different lifter.
 
Bar speed looked solid, bro. It took me a while to really feel the torque, but now it's like night and day. It will make you like a spring man, just keep in mind that if you're anything like me it might take a couple weeks to really get a feel for it.
 
liftandswim said:
Ah, okay. Funny how things always work from the top down. Should be drawing these connections myself, but I'm new to a lot of this.

Can't thank you and the rest of AM enough, you guys are turning me into a completely different lifter.
Click to expand...

It always works from the center of your body outwards. The core has to be strong and stiff, but the hips and shoulders must be strong and mobile. It all starts there. Prioritize from the middle on out and you won't go wrong. Nobody has ever missed a lift because their abs, back, or hips were too strong.

You're coming along quickly, bud. Keep up the hard work and diligence outside the gym and you'll continue to improve at a rapid rate.
 
CincyKiller45 said:
Bar speed looked solid, bro. It took me a while to really feel the torque, but now it's like night and day. It will make you like a spring man, just keep in mind that if you're anything like me it might take a couple weeks to really get a feel for it.
Click to expand...

Yeah, I'm noticing specific cues/tweaks take a few workouts to be able to replicate consistently
 
herderdude said:
It always works from the center of your body outwards. The core has to be strong and stiff, but the hips and shoulders must be strong and mobile. It all starts there. Prioritize from the middle on out and you won't go wrong. Nobody has ever missed a lift because their abs, back, or hips were too strong. You're coming along quickly, bud. Keep up the hard work and diligence outside the gym and you'll continue to improve at a rapid rate.
Click to expand...

Bowl of wisdom herderman. Thanks for the kind words as well.
 
Good lifts, lift. Like the convo in here too.
 
That looked about a 9RPE. I don't really have much to add except I think overall your form looks good. I think the years if swimming and being athletic are really paying off as I agree you are moving along fast. Keep it up!
 
Nice looking squats man, Herder has got you in a good place. I just externally rotate hard at the hips, sit back a hair then basically drop straight down.
 
9/11

Week 6, Day 4

Warm-Up
Cycle 1 mile
General stretching
Mobility

Med Ball Throw
10 total

Deadlift
275x3
310x3
350x3
390x1+ (3, taped)
Invalid Link Removed

Press
(60 seconds rest)
125x5
125x5
125x5
125x5
125x5
125x5
125x5

Barbell Curl
55x10
55x10
55x10
55x10
55x10

Back Raise
BWx15
BWx15
BWx15

Facepulls
100 total

Thoughts:
Deads went well. A little slow off the ground, but I'm working on it. I forgot to pull the slack out of the bar on the third rep, I noticed the difference big time. I probably had another rep or two, but oh well. I'll have another crack at 390lbs next saturday.

Presses were surprisingly easy. Hmm. Rest of the workout was a breeze.

As always, I appreciate any feedback. Negative or positive. Can't hurt any feelings over here. Stay strong AM.
 
Heck yeah! Deads look great!! Can't wait to move some big #'s on mine!!
 
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