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Liftandswim's Log

liftandswim said:
Thanks! Feeling really good about where I'm at.

And there's nothing unsafe about it, to my knowledge. You're just more stable and able to create (and maintain) more torque in appropriate footwear.

Tried to take a power nap, but I accidentally dosed off for two hours...
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I actually feel really stable barefoot after having done them so long.

It was a sooper-dooper power nap then, filled with gainz.
 
That's insane.
 
Wow! That is insane!
 
9/20

Week 7, Day 6

Med Ball Throw
15 total

Deadlift
255x3
295x3
330x3
390x1+ (5, taped)
Invalid Link Removed

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

Barbell Curl
60x10
60x10
60x10
60x10
60x10

Back Raise
BWx15
BWx15
BWx15

Facepulls
100 total

Thoughts:
Awesome workout. That a 25lb PR for my 5RM and 2 more reps than last week's 390 AMRAP. I told myself I was getting 5 reps when I woke up today and that's what I did. The mental aspect of deadlifts is huge.

Rest of the workout was a breeze. Comments welcomed and critiques wanted lol. Always happy to learn.

Stay strong AM.
 
CincyKiller45 said:
Looking strong, man! Solid ass session as well. The mental aspect of deadlifts is huge. Congrats on the PR.
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Thanks cincy! I'd like to say it felt light but it didn't haha. If you notice at the end I had to go for a walk because I was seeing stars.

My goal of a 500lb pull is right around the corner.
 
liftandswim said:
Thanks cincy! I'd like to say it felt light but it didn't haha. If you notice at the end I had to go for a walk because I was seeing stars. My goal of a 500lb pull is right around the corner.
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I did notice that, we've all been there. I'm sure it looked a lot easier on video because the reps looked smooth.

I'd say you're damn near there right now, bro. I think I deadlifted 405x5 right before I hit 5 wheels. Good ****.
 
CincyKiller45 said:
I did notice that, we've all been there. I'm sure it looked a lot easier on video because the reps looked smooth. I'd say you're damn near there right now, bro. I think I deadlifted 405x5 right before I hit 5 wheels. Good ****.
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Yep, shi!t always looks like cake on video.

And yeah I'm thinking I'd be good for at least 475 right now. But I'll stick to the plan and keep building before I test. Thanks again for the encouragement.
 
I was eating dinner when I commented watched the vid make sure your getting the slack out, there almost looks like your jerking on the the bar a bit after the first rep

I'm sure I'm guilty of it as well
 
Duramaxhd said:
I was eating dinner when I commented watched the vid make sure your getting the slack out, there almost looks like your jerking on the the bar a bit after the first rep I'm sure I'm guilty of it as well
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Yupp, I always forget to do it. Not much slack on these damn walmart bars my gym has anyway. Good call dmax.
 
Form looks solid man! Nice work! I do agree with DMax. You can see the bar bend as you are doing the lift. All you have to do get a little tighter with the bar...it doesn't necessarily have to bend. Just pull it a little before you pull it. You form looks freaking great otherwise!
 
rob112 said:
Form looks solid man! Nice work! I do agree with DMax. You can see the bar bend as you are doing the lift. All you have to do get a little tighter with the bar...it doesn't necessarily have to bend. Just pull it a little before you pull it. You form looks freaking great otherwise!
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Thanks for the tip Robbie. That's what I'm here for
 
liftandswim said:
Thanks for the tip Robbie. That's what I'm here for
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Believe me, I know how hard it is to get that point. Up until this previous January I was a long time LA fitness member and the bars sucked balls. Cool thing is my first comp the bar felt so good compared to the gyms that the lifts seemed easier.
 
rob112 said:
Believe me, I know how hard it is to get that point. Up until this previous January I was a long time LA fitness member and the bars sucked balls. Cool thing is my first comp the bar felt so good compared to the gyms that the lifts seemed easier.
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Yeah I make due with what I have. Years down the road, when I move I'll get into a legit gym or make my own home gym
 
9/21

Week 7, Day 7

Kroc row 100x30

Cable row 4x15 (2 sets v-grip, 2 sets pronated bench grip width)

Dumbbell flys superset push-ups 3x15+10

Preacher curl superset dumbbell curl 3x10+10

Poundstone curl 1xF

Calf circuit 3 rounds

And that's all she wrote. Quick upper pump session. Nothing really of note other than my Kroc row PR.

Stay strong AM.
 
liftandswim said:
9/21 Week 7, Day 7 Kroc row 100x30 Cable row 4x15 (2 sets v-grip, 2 sets pronated bench grip width) Dumbbell flys superset push-ups 3x15+10 Preacher curl superset dumbbell curl 3x10+10 Poundstone curl 1xF Calf circuit 3 rounds And that's all she wrote. Quick upper pump session. Nothing really of note other than my Kroc row PR. Stay strong AM.
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Poundstone curl? I'm going to have to look this one up! Haven't heard of it...
 
liftandswim said:
It's nothing special. Just curling an empty barbell til failure. Good finisher. Derek Poundstone, coined the term. He's a pro strongman athlete
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I was wondering if it was somehow associated with him. Had never heard it called that so thanks!
 
Strong Kroc Row PR. After like 25 my grip starts to give out. Need to build that up
 
Very strong Krok Row. What's was the number prior to today's PR?

joh408 said:
Strong Kroc Row PR. After like 25 my grip starts to give out. Need to build that up
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liftandswim said:
Same, I'm hanging on for dear life by the end.
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You guys are insane...

My grip has always been a downfall, but I'm trying to work on that now. Once I hit 15 on 100's with the Kroc's I have to strap up.
 
27.

And just keep at it, and avoid using straps on anything for awhile. Probably 6 months ago I couldn't hold the 100's for more than 10ish reps. Now I can do 30. Just takes time like anything. Deadlifts are probably the best grip work.
 
I think Duffin had something about just hanging for grip strength as well I may start doing this at the end of my workout s as a burn out thing see how long I can hold on
 
Duramaxhd said:
I think Duffin had something about just hanging for grip strength as well I may start doing this at the end of my workout s as a burn out thing see how long I can hold on
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He does hook grip holds because he has to pull with hook grip. His elbow is fuked up and he can't pull with mixed grip.

But static holds can definitely help.
 
liftandswim said:
27.

And just keep at it, and avoid using straps on anything for awhile. Probably 6 months ago I couldn't hold the 100's for more than 10ish reps. Now I can do 30. Just takes time like anything. Deadlifts are probably the best grip work.
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I go max without straps, then add the straps to max effort the lats. You think I should just stop instead?

I recently, like two weeks (lol), started using chalk on deads. I plan for these to improve a lot too.

Duramaxhd said:
I think Duffin had something about just hanging for grip strength as well I may start doing this at the end of my workout s as a burn out thing see how long I can hold on
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He did, and I keep forgetting to.
 
RegisterJr said:
I go max without straps, then add the straps to max effort the lats. You think I should just stop instead? I recently, like two weeks (lol), started using chalk on deads. I plan for these to improve a lot too. He did, and I keep forgetting to.
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If straps are helping with the lifts(which they are) then continue and then set aside a few minutes a few days a week at the end of your routine and do some farmers walks. We have 100lb plates that a few of us use for that. Doing that alone has helped my grip. Also, if you do dumbbell shrugs then do those strapless, those would help too.
 
turff49 said:
If straps are helping with the lifts(which they are) then continue and then set aside a few minutes a few days a week at the end of your routine and do some farmers walks. We have 100lb plates that a few of us use for that. Doing that alone has helped my grip. Also, if you do dumbbell shrugs then do those strapless, those would help too.
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I do shrugs strapless, but have never tried farmers walks. I'll add these in this week.
 
What's helped me is on my last rep of every set of deadlift I'll hold it at the top for a minimum of a 5 count
 
I'm a whimp when it comes to my grip and straps! I use them for most of my pulls!
 
9/23

Week 8, Day 2

Box Jumps
15 total

Squat
(belt-less, 60 seconds rest)
255x5
255x5
255x5
255x5
255x5
255x5
255x5

Bench
190x5 paused
220x5 paused
245x5 paused
290x1+ (3, no tape) TnG

Pull-ups
BW+32.5x5
BW+32.5x5
BW+32.5x5
BW+32.5x5
BW+32.5x5

Tricep pulldown
100 total

Plank
1x3minute

Thoughts:
Today was went well. Squats had me sweating, but were much easier. I've definitely upped my work capacity.

Bench was a solid PR. Last rep was an epic grind, but I'll take it. E1RM of 330 after all that squatting (and a long day of school/TA'ing).

Pull-ups keep going up too. No doubt I'll be hitting some serious weight on these by week 20.

No tape, blah. The place where I set my phone to film bench was inhabited by some bros cheat curling. Oh well.

Stay strong AM.
 
Note: I use strstd.com to estimate my 1RMs from reps. Whether or not it's accurate, who knows. Don't really care either haha
 
Ever tried the Jefit app? It keeps track of your RM's for you, as well as an overall log. Love it.
 
Cool site, who knows which ones are the most accurate, though. I am gonna use that one now though. Good stuff.
 
rob112 said:
Cool site, who knows which ones are the most accurate, though. I am gonna use that one now though. Good stuff.
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The formulas for squat and dead are the same, and for me, seem to underestimate my true 1RM. The formulas for bench and OHP are similar (if not the same, I don't remember), and for me, seem to overestimate my true 1RM.

Nevertheless, it's a fun tool to use. If anything you can see if "X" performance with a given load is better than "Y" performance with a different load. That's what I use it for, really.
 
Wendler's formula is simple, I have it memorized.

Weight x reps x 0.0333 + weight = e1RM

It's pretty accurate, but like you said, its just for comparisons.
 
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