Liftandswim's Log

Low stress... I like it.
 
More like moderate stress lol!!
 
1/22

Continued deload.

Deadlifts
(loose belt, 60 seconds rest)
405x1
405x1
405x1

Press
135x5
135x5
135x5

Barbell Row
135x20
135x20
135x20

Tri-Set: 3 rounds
Rear Delt Flys x15
Hammer Curl x15
Lateral Raises x10

Weighted Back Extensions
+25x50 total

Thoughts:

Easy, BORING workout.

Stay strong AM.
 
Hit arms and calves because, well, why not. Probably going to make this type of day a weekly thing for three reasons. 1) I'm still a little bit vain 2) I just don't have the time or energy to add much direct arm or calf work to my "real" days of lifting and 3) a session like this is well within my recovery capabilities

Barbell Curl
12-10-8

Preacher Curl
10-10-10

Incline Curl
10-10
then drop (run the rack dumbbell curls)

Rolling Tricep Extension
12-10-8

Dumbbell Overhead Extensions
15-15-15

Tricep Pushdown
20-20-20
then drop (CG push-ups to near failure)

Calf Circuit
3 rounds
 
Here's another YouTube playlist you guys may be interested in. Suneet Sebastian's "muscle master class." He goes over the anatomy and function as well as the most effective way to train various muscles (groups).

I've watched all the videos already. He continually adds to the playlist over time.

Who doesn't want to maximize hypertrophy after their strength work for the day?
Enjoy:

Invalid Link Removed
 
I like doing some arm work on a specific day too. If you have the time, why not?
 
liftandswim said:
Definitely. As long as you're not in their crushing weighted dips and heavy CG bench the day before some heavy pressing, you'll be fine.
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No need to judge... :)
 
Final session of the week. Kicking off my next micro-cycle on Monday.

1/24

Week 5, Day 6

Squat
(belt-less, on the minute)
315x2
315x2
315x2

Bench
(paused, on the minute)
225x2
225x2
225x2

Chin-Ups
(3xAMRAP, 60 seconds rest)
BWx24
BWx14
BWx12

And done.

Stay strong AM.
 
Was that a lower streshish deload?

Ready to get back to it? I'll bet you are you dirty dog!
 
rob112 said:
Was that a lower streshish deload? Ready to get back to it? I'll bet you are you dirty dog!
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I'd call it a low-stress sports specific GPP recovery powerlifting deload.

And yes! Monday's workout calls for an AMRAP with 410 on squats. We'll see what I got in me, goal is 5. Can't wait.
 
How long is the mini-cycle?

Nice "on-the-minute" work. Just found out about that gem a couple days ago.
 
I really like the on the minute work for work capacity building over a certain time frame. Great to build technique and some hypertrophy IMO.
 
Two nights of drinking this weekend. Haven't done that in awhile. Terrible hangover today, I've only been able to stomach about 500 calories and I've been drinking water, but I'm still terribly dehydrated.

May simply hit the prescribed reps tomorrow and throw in some additional back-off volume. I know I'm going to be weak as fuk.
 
liftandswim said:
Two nights of drinking this weekend. Haven't done that in awhile. Terrible hangover today, I've only been able to stomach about 500 calories and I've been drinking water, but I'm still terribly dehydrated. May simply hit the prescribed reps tomorrow and throw in some additional back-off volume. I know I'm going to be weak as fuk.
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Time for a shot.
 
RegisterJr said:
Time for a shot.
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I'd tell you how many shots I took if I remembered...

About to hit the gym now after eating only a very small breakfast. My schedule has me all fuked up right now. Need to get a handle on it. Hopefully my intra-WO Gatorade+BCAAs will help. Wish me luck
 
Eeek! Good luck! That's rough! I'm sure you had a blast while it lasted though!
 
1/26

Week 6, Day 1

Squat
295x3
330x3
370x3
410x1+ (3, taped) best is 415x3, I'll take it considering how I feel today. Excuses, excuses...
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405x2

High Bar Squat
365x2
365x2

Bench
245x5
245x5
245x5
245x5

CGBP
225x5
225x5

Weighted Pull-Ups
+25xAMRAPx3

Lat Pulldown
2x15

Tricep Pushdown
3x15
superset
Barbell Curl
3x15

Hammer Curl
2x10

Thoughts:

As you can see from the tape, I lacked my usual pop out of the hole. Struggled to maintain rigidity as well. I'll live. I'll improve next time around.

Stay strong AM.
 
Looked like you popped up pretty quick to me. Also considering you were 5# short of a max.
 
RegisterJr said:
Looked like you popped up pretty quick to me. Also considering you were 5# short of a max.
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Thanks, bud. Guess I just felt slow today. I'm not overly concerned, I know I'm still progressing while leaning up. At least on squat and dead. My pressing strength has taken a hit, but that's to be expected. Next time I'm 220+ I'll be much stronger though. More muscle, less fat.
 
I see it but you do awesome even if it's slow for you it was way better than most! Don't sweat it! You kick butt every time!!
 
1/28

Week 6, Day 3

Deadlift
325x3
380x3
415x3+ (3)...forgot to chalk up, stopped due to grip so I repeated the set
415x3+ (4)...better grip, but I was gassed...lame

*insert deadlift fiasco (see below)

Unilateral Leg Press
4x15

Press
150x5
150x5
150x5
150x5
150x5
...dropped load...dead
145x5
...dropped again...more dead
135x5

Barbell Rack Row
(strict)
155x12
175x10
195x8
then drop-set 135x15

Face Pulls
75 total
superset
Cable Lateral Raises
3x12

Weighted Back Extensions
50 total
superset
Band Pull-Aparts
75 total

Thoughts:

So after my chalk blunder I went to do block pulls. After a few unsuccessful attempts to get the bar to remain on the plates I had stacked up, I said **** it I'll do sumos. I go to do my first rep sumo and slip on the dusty floor and eat sh!t. Needless to say I was pissed off, wasted 10 minutes and a ton of energy to not even get any reps in. I put the barbell away and walked a lap on the track to get my mind right.

Fought through the rest of the workout. Felt weak. Scale broke so I have no idea if I'm losing weight too fast...I think I am.

Stay strong AM.
 
First day, new feet?

You have to stack the plates for rack pulls too?
 
RegisterJr said:
First day, new feet? You have to stack the plates for rack pulls too?
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New feet? What do you mean?

And no, I can do rack pulls off the pins in the squat rack, I may just start doing that. Block pulls are a bit different, but they're not worth the hassle I went through today.
 
liftandswim said:
New feet? What do you mean?

And no, I can do rack pulls off the pins in the squat rack, I may just start doing that. Block pulls are a bit different, but they're not worth the hassle I went through today.
Click to expand...

Just a crack about you slipping and eating sh!t...

Our new rack may go low enough to do pulls on, but it'd be a first for our gym.
 
Hit arms today.

Preacher Curl
12-10-8-6 pyramid up in weight
then 2xTechnicalFailure with top weight

Overhead Extensions
12-12-12

Cable Curl
12-10-8

Supinated Tricep Pushdown
15-15

Tri-Set: 3 rounds
Skullcrusher x8
CGBP x12
Dumbbell Curl x10

Hammer Curl
run the rack

And done. Crazy pump. Arms seem to be filling out, but that could be in my head.

Coaching again this weekend so I'm going to have to do Sunday's workout tomorrow morning. Should make Saturday's workout a little more difficult. Eh, I think I'll survive.

Stay strong AM.
 
liftandswim said:
. Arms seem to be filling out, but that could be in my head. Coaching again this weekend so I'm going to have to do Sunday's workout tomorrow morning. Should make Saturday's workout a little more difficult.
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I'm sure they are growing with all of the work you put in! Have fun coaching!
 
capo180 said:
Nice work! My arms always look nice right after I work em, I need to work in some more curls at some point.
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It's really difficult to do after all the work I put into my training sessions. That's why I only hit a few sets on those days and have added this extra arms day. My schedule is flexible and allows it. I'm lucky in that regard.
 
You can destroy the arms in very little time. That's why I count them as off days sometimes.
 
February 4th yours truly will be getting a new scale in the mail. We'll see how small I've gotten. Girlfriend told me yesterday that I look bigger than ever. I'm assuming it's the illusion of a lower body fat percentage.

Now it's time to lift.
 
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