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Liftandswim's Log

Crazy...
 
I like to keep my deloads fairly heavy with low low volume, but that also depends on what type of weights I'm working with and how my form is. Deload week doesn't have to be useless, or just for recovery. I'm similar to you with the cals, I don't track em daily but I usually eat similar foods/amounts each day. About 3200ish, maintains at about 205-210. At 3500+ I start to put on weight pretty quickly, the diet also gets really sloppy on carbs lol.
 
capo180 said:
I like to keep my deloads fairly heavy with low low volume, but that also depends on what type of weights I'm working with and how my form is. Deload week doesn't have to be useless, or just for recovery. I'm similar to you with the cals, I don't track em daily but I usually eat similar foods/amounts each day. About 3200ish, maintains at about 205-210. At 3500+ I start to put on weight pretty quickly, the diet also gets really sloppy on carbs lol.
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By heavy, you mean 80-90%? Also by low volume you mean (as an example) a few doubles or whatever, and call it quits?

Just curious, but I like the sound of it.
 
I know the guys I train with hit 4 or 5 singles on deload weeks couldn't tell u what percentage it is whatever brain carroll recommends
 
Duramaxhd said:
I know the guys I train with hit 4 or 5 singles on deload weeks couldn't tell u what percentage it is whatever brain carroll recommends
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RPE 5 for 5x1....which is pretty vague IMO. But, 5 singles at a moderate intensity isn't taxing, so whatever. Plus, it's a deload every two freakin weeks lol
 
RegisterJr said:
By heavy, you mean 80-90%? Also by low volume you mean (as an example) a few doubles or whatever, and call it quits?

Just curious, but I like the sound of it.
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I hate percentages lol. I know 5/3/1 is all about em. But just working up to a 80ish percent weight on squats/deads usually works. A couple doubles/singles, you want em to be pretty quick. My deload on bench I usually target reps though, weights around 185. a few sets of 6-8 there. Just when I deload light (60% or so) for squats and deads I'm usually screwed week 1 cause 300 lbs on the back feels a lot different then 200. Bench not so much, just because obviously the weights aren't as heavy.

It's hard for me to work on stuff when I'm too light, I've hit 365-405 on deload weeks for deads to try to work on form.
 
1/13

Week 4, Day 2

Deadlift
340x5
385x3
425x1+ (4, no tape) 20#PR

Block Pulls
(2 35# plates)
455x2
455x2
...I suck at these.

RDL
225x10
...grip = shot

Press
155x6 (mis-loaded one side of the bar...)
150x6
145x6
145x6
145x6

Cable Row
x12
x12
x12

Back Extensions
50 total

Face Pulls
50 total
superset
Cable Lateral Raises
2x10

Thoughts:

Solid deadlift PR. Did 405x4 on 3's week, so improvement is good.

Block pulls were damn near impossible. Mother of God.

Strapped for time today as I ran into traffic on my way to the gym. Lame. No film as a result. Oh well.

Stay strong AM.
 
I see more 2" blocks in your future. Woo! Love that spot, makes you relearn your setup and get more "pulling" than from the floor, at least for me since I try to use quads off the floor.
 
herderdude said:
I see more 2" blocks in your future. Woo! Love that spot, makes you relearn your setup and get more "pulling" than from the floor, at least for me since I try to use quads off the floor.
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Adlibbed them today because I didn't have my straps to hit any snatch grip work.

But yeah I have them programmed in next micro-cycle. Should be interesting, they were hard as fuk. Definitely agree on the more "pulling" comment. I questioned whether the weight was going to start moving a few times...
 
Nice PR bud. I haven't done block pulls at all, just pulls off pins gotta work some block pulls off bumpers or something in.
 
Nice DL Pr bud.
 
Nice pulling brotha man. I find block pulls the same way as you. Like "is this going to move, oh there it goes. That sucked" haha
 
1/15

Week 4, Day 4

Squat
(belt-less)
315x6
315x6
315x6

Pause Squat
(belt-less, high bar, 3 count)
275x4
275x4

Bench
230x5
260x3
290x1+ (5, no tape) never repped out 290...so I guess it's a PR. No place to set my phone to film today. Gym too crowded.
275x4
275x4
225x8

Weighted Chins
+25x8
+25x7
+25x6
BW burnout

Tricep Pushdown
75 total
superset
Barbell Curl 3x15

Tri-Set
Overhead Extensions x15
Dumbbell Curl x10
Incline CG Push-Ups x15
3 rounds

Thoughts:

Weights continue to climb on my volume squat days (as prescribed) and it isn't too too much harder yet. I'm assuming this will change soon enough.

Rep strength on bench is down a bit. I've lost nearly 5lbs of holiday weight that fueled some of the PRs over the past few weeks. Goal is to finish this training cycle stronger and leaner. Come summer time I'll eat my way back up in weight. Fuk the beach.

Pretty gassed on the assistance work, got some good blood flow going though.

Stay strong AM.
 
1/17

Week 4, Day 6

Deadlift
(belt-less)
360x5
360x5

SG Deadlift
(belt-less)
275x8
275x8

Press
145x5
160x3
180x1+ (4) best is 185x4...a bit off today, forgot my Oly shoes and my hoodie got caught in my belt making the last few inches to ******* kinda awkward...excuses, excuses

Seated Dumbbell Press
x15
x15
x15

Dumbbell Row
x12
x12
x12

Leg Curl
x10
x10
x10

Traveling Lunges
50 total

Face Pulls
100 total
superset
Cable Lateral Raises
3x15

Thoughts:

So-so workout. Kinda sucks that my PR honeymoon seems to be over, but I'll live.

Resolution season is in full effect. The gym was so crowded! Blah.

Stay strong AM.
 
I wouldn't say the honeymoon is over brother could have just been a bit off today your strong as hell so I wouldn't worry about it to much
 
Never let that honeymoon end! Keep track of all of your variations, number of reps at X weight, how much weight for Y reps, keep spirits up and have precision in your tracking. A lot of times I go for PRs on stuff I don't ever push. So it's an "easy" PR.
 
herderdude said:
Never let that honeymoon end! Keep track of all of your variations, number of reps at X weight, how much weight for Y reps, keep spirits up and have precision in your tracking. A lot of times I go for PRs on stuff I don't ever push. So it's an "easy" PR.
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Thanks, herder. I know mark bell is a big advocate of this type of thing. Success breeds success.
 
Rodja linked a good read of his there.


I'd also say it comes in flows man. Like one month you're in fire and another your, well, human. That's how it works for me at least.
 
rob112 said:
Rodja linked a good read of his there. I'd also say it comes in flows man. Like one month you're in fire and another your, well, human. That's how it works for me at least.
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Definitely.

Best believe I'm keeping my nose to the grindstone. I love training. I love pushing myself. We all do, or we wouldn't be here.
 
Just coached for 8 hours at a swim meet. Going to the gym now to front squat. If I feel good I'll go for a PR. Might play around with sumo too, haven't tried them in like a year, literally. We'll see how I feel.
 
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