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Liftandswim's Log

Sweet PR. That's awesome about your dad too.
 
Killing it lately man...sick.
 
Niiice. Any thoughts on doing the same program over again?
 
That's what I'm doing, man. Just with a few tweaks and a bit more volume. A different mix of assistance too, to break up the monotony. All my alterations have reasoning behind them. If it ain't broke, don't fix it.

Brief list of alterations (off the top of my head):

Squat = more high bar and front squats. Darn biceps. Still will be hitting low bar on ME days. Tad more back off volume as well

Bench = adding in close grip work on rep days. Will play with the slingshot from time to time too. If anything, for fun. No other changes.

Dead = more variation. Doing nothing but conventional pulling from the floor left me stale. Nothing fancy. Will be using conservative numbers too. Need to retool my technique

Press = same (give me that 2 plate OHP!!!)

All in all my training will look very similar. 20 weeks long. Bring on the gains.
 
Buddy wanted to hit the gym, so I said fuk it why not. Did some non-taxing shoulder accessory work in between spotting him on bench.

Standing One-Arm Dumbbell Press
50 total

Lateral Raises
50 total

Seated Dumbbell Shrugs
50 total

Face Pulls
100 total
 
I like the alterations.

What do you mean the con-DL left you stale? No progress, or bored with it?

Get that OHP...
 
RegisterJr said:
I like the alterations. What do you mean the con-DL left you stale? No progress, or bored with it? Get that OHP...
Click to expand...

Both, kinda. More bored than anything though.

I let my technique go to hell and the weight continued to climb. Less than ideal combo. The progression will be slower, now, and the variations will keep me fresh mentally.

Think it'd be a little bold to suggest that I NEED anything other than conventional pulling from the floor to improve my deadlift, at this stage in my lifting career. It's all in my head. But I have no problem working with that.
 
Nice bench PR man! Big progress in 20 weeks time. I feel you on deads, it's the hardest of the 3 lifts for me to get down. I still feel like I'm not where I wanna be, form wise.
 
capo180 said:
Nice bench PR man! Big progress in 20 weeks time. I feel you on deads, it's the hardest of the 3 lifts for me to get down. I still feel like I'm not where I wanna be, form wise.
Click to expand...

Thanks!

And definitely. Even though it should be the easiest. Bend over, pick up weight, done. So dumb haha.

Seriously though, I'm feel that I'm strong enough to pull "big" weight just very technically inefficient. This will change.
 
liftandswim said:
Thanks!

And definitely. Even though it should be the easiest. Bend over, pick up weight, done. So dumb haha.

Seriously though, I'm feel that I'm strong enough to pull "big" weight just very technically inefficient. This will change.
Click to expand...

Haha yeah man, if it was that easy there wouldn't be 100 different deadlift variants. You'll get there bud, with your squat strength it's just a matter of time.
 
Went full bro mode today (minus the bandana and stringer).

Hit an arms session. Shoutout to reg and turf haha.

Barbell Curl
12-10-8-6

Overhead Extensions
12-12-12-12

Cable Curl
12-10-8

Tricep Pushdown
25-25-25-25 (rest-pause)

Preacher Curl Machine
10-10-10-10 (30 seconds rest) + 10 drop-set

Cable Kickbacks
15-15-15

Alternating Hammer Curl
12-10-8

Wrist Curl Burnout

Played around with different grips and attachments. Trying to get a feel for what type of arm isolation I like the most. Gonna hit them a little harder this training cycle. My arms are tiny. I promise I'm only a little bit vain.
 
Duramaxhd said:
How can u move that much weight and your arms be tiny lol I call bs
Click to expand...

Flexed (with a pump) I have 16 inch arms (measured around the largest part of my bicep peak...not sure if that's a legit measurement). That's weak sauce. All my upper body size and strength is in my chest/back/delts
 
You're so vain...

I'm told arms are important to work for stability. It's fun to get a pump too.
 
Arms are important to hit for pain management IMO. Don't feel bad, I was at 16.5 a couple years back the last time I measured them. If I had to guess I'd say I'm up a lot since then. Work those triceps, man. The stronger they are, the bigger your bench and the more shoulder friendly your bench grip can be.
 
herderdude said:
Work those triceps, man. The stronger they are, the bigger your bench and the more shoulder friendly your bench grip can be.
Click to expand...

I'd like to get back to pink on rings, eventually. All my training below ~90% is there, but I inch out for the heavier work. So yeah, for longevity's sake more triceps is a must.
 
Session #2

Squat
(high bar belt-less)
315x3
315x3
315x3
315x3

RDL
225x15
225x15
225x15
(sickening forearm pump lol)

Leg Extension
50 total
superset
Leg Curl
50 total

Calf Circuit
3 rounds

Nothing terribly difficult. Just wanted to acclimate my lower body to a bit more volume. Don't want next week to be too big of a shock.

Stay strong AM.
 
So I suck at push press. Also, I have weak triceps.

Push Press
up to 210x1
Failed 225 (couldn't lock it)
...I strict press 200+ what the hell

Pull-ups
50 total

All I had time for.

Stay strong AM.
 
Video it to see. Most people are too dramatic and deliberate with the dip and drive, and your tris might suck bawlz.
 
Sean1332 said:
Fat Gripz/Grip4orce may help with the Bicep pain for pressing assistance (I think)
Click to expand...

This^ Use fat grips for ALL upper body stuff that's not grip dependent And mash your bis, delts, pec minor, and do hammer curls and preacher curls and knock that shyt out asap.
 
I really like the push press, but I feel it is something I have to do pretty much weekly, and it takes like 2-3 times to really get a comfortable/confident movement.

Do you have access to bands or chains? If you do that can always be added to some bench action to keep it light on the bottom and hard on the triceps.

Just spit balling with you guys!
 
rob112 said:
I really like the push press, but I feel it is something I have to do pretty much weekly, and it takes like 2-3 times to really get a comfortable/confident movement. Do you have access to bands or chains? If you do that can always be added to some bench action to keep it light on the bottom and hard on the triceps. Just spit balling with you guys!
Click to expand...

No bands or chains, meh.
 
liftandswim said:
Haven't squatted low bar since we talked about it. I watched the video you posted though. Gonna give it a shot Monday
Click to expand...

Well I didn't feel crap in my arm setting up that way. Usually a max effort would have me sore.

What I do is pull through past the spot I place the bar, then I pull the bar apart hard as I slide back down until the bar finds its spot. Been gold jerry, gold
 
12/22

Week 1, Day 1

Squat
280x3
320x3
360x3+ (8, taped) Invalid Link Removed
365x3

Bench
235x6
235x6
235x6

Close Grip Bench
205x8
205x8

Weighted Pull-ups
+25x8
+25x7
+25x6
+25x6

Cable Curl
superset
Tricep Pushdown
3x15+15

Weighted Planks
+25x60seconds
+25x60seconds

Thoughts:

First day I last training cycle I hit 295x8 on squat. This training cycle I hit 360x8. I've come pretty far.
rob112 you are a saint. Tried pinkie-less grip and your description of your set-up worked wonders. ZERO bicep pain. FUK YES!

Comment and critiques welcomed, as always.

Stay strong AM.
 
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