Liftandswim's Log

Damn dude, I think your front squat is better than your back squat at the start of this log! :mind asploded:
 
liftandswim said:
Wow. You're right, didn't even realize. Roughly 5 months ago I back squatted 365 (refer to 1st post in log). Stoked
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That makes me feel better. So I'm a year away from 500? Lol
 
2/10

Week 8, Day 2

Squat
(belt-less)
325x5
325x5
325x5
325x5

High Bar Pause Squat
(belt-less, 3 count)
275x3
275x3

Bench
205x5
235x5
265x5+ (8...I've done 275x9, but I was 10+lbs heavier)
+ slingshot
300x3 2 count pause
320x1 2 count pause
- slingshot
275x2...gassed

Dumbbell Bench
100x10
100x5...wtf

Weighted Pull-Ups
+25x8
+25x8
+25x8
last set followed by lat pulldown drop-set

Tricep Pushdown
3x15
superset
Dumbbell Curl
3x15

Poundstone Curl
1xF

Thoughts:

Rough day today. Both strength and endurance were non-existent.

Still got some decent volume in though. I'll live to lift another day.

I am looking sexy in the mirror which helps.

Stay strong AM.
 
Why do high bar at all?
 
liftandswim said:
That like asking why do front squat or CGBP or rack pulls.. It's an accessory movement.
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I was just curious. It was hard for me to get used to doing low bar so I dropped the high bar altogether. I didn't really look at it as an accessory movement.
 
RegisterJr said:
I was just curious. It was hard for me to get used to doing low bar so I dropped the high bar altogether. I didn't really look at it as an accessory movement.
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I understand where you're coming from. Same reason you don't teach a novice every variant in the book their first day in the gym. They have to learn the movement.

Work high bar back in when you feel comfortable differentiating the two movements.
 
RegisterJr said:
Why do high bar at all?
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Dan Green is a huge fan of high bar paused squats. Just some food for thought, there are very different schools of thought on this. There was a large accessories agrguement at RTS a couple months ago. Like most things it seems like in the end it is individual. Like, for example, if you are trying to hit the quads with a variant of the squat close to competition squats and maybe you cant(of don't want to) front squat.

Sorry to jack LnS, just wanted to add some to the discussion.
 
rob112 said:
Dan Green is a huge fan of high bar paused squats. Just some food for thought, there are very different schools of thought on this. There was a large accessories agrguement at RTS a couple months ago. Like most things it seems like in the end it is individual. Like, for example, if you are trying to hit the quads with a variant of the squat close to competition squats and maybe you cant(of don't want to) front squat. Sorry to jack LnS, just wanted to add some to the discussion.
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I love discussion. All is welcome, man.
 
rob112 said:
Dan Green is a huge fan of high bar paused squats. Just some food for thought, there are very different schools of thought on this. There was a large accessories agrguement at RTS a couple months ago. Like most things it seems like in the end it is individual. Like, for example, if you are trying to hit the quads with a variant of the squat close to competition squats and maybe you cant(of don't want to) front squat. Sorry to jack LnS, just wanted to add some to the discussion.
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I haven't really made any changes to my feet position changing from high to low bar, and if so, it's very minuscule. Based on your comment about quad activation with high bar, is low bar supposed to have a wider stance?
 
IMO stance width is highly highly individual. Stance can remain the same. The difference will be in the degree of lean of your torso (to keep that bar path right).
 
RegisterJr said:
I haven't really made any changes to my feet position changing from high to low bar, and if so, it's very minuscule. Based on your comment about quad activation with high bar, is low bar supposed to have a wider stance?
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No, it is because the weight will be over your center of gravity(center of the foot) regardless of placement. So, in order for that to happen high bar your torso stays perfectly upright. This leads to minimal stretching/loading of the posterior chain. On low bar, even if it is not exaggerated, your torso will come forward some. If you bend forward at all your body natural stretches and loads the hamstrings.

Raw squatters squat all different widths and variances based on their individual anthropometry. I wouldn't worry too much about it unless you feel stronger wider!
 
Sean beat me to it. I need to learn to be straight to the point like that! Haha good stuff
 
Thanks guys.
 
Don't feel bad about the rows, swim. Slingshot smokes the upper back. The elastic energy it stores has to be counteracted somewhere, and that somewhere is in the scap retractors. And you're eating at a deficit.
 
rob112 said:
No, it is because the weight will be over your center of gravity(center of the foot) regardless of placement. So, in order for that to happen high bar your torso stays perfectly upright. This leads to minimal stretching/loading of the posterior chain. On low bar, even if it is not exaggerated, your torso will come forward some. If you bend forward at all your body natural stretches and loads the hamstrings.

Raw squatters squat all different widths and variances based on their individual anthropometry. I wouldn't worry too much about it unless you feel stronger wider!
Click to expand...

I only feel my quads work when my stance is brought in, out wide high or low i cant tell a difference. Even a wide front squat is all hip/glute for me. So i deff think foot placement makes some difference.
 
SweetLou321 said:
I only feel my quads work when my stance is brought in, out wide high or low i cant tell a difference. Even a wide front squat is all hip/glute for me. So i deff think foot placement makes some difference.
Click to expand...

That is a good point, and I know that feel. For myself, personal, I am almost positive it is due to the limiting ROM comes from the adductors and glutes; while he quads have the ability to move much further so they are not stretched as much. On the flip side an Olympic style squatter will not reach the end ROM on the PC as easy and can go to the calves for a complete quad stretch.

Just hypothesizing here as I haven't read into this, just makes sense in my head.
 
rob112 said:
That is a good point, and I know that feel. For myself, personal, I am almost positive it is due to the limiting ROM comes from the adductors and glutes; while he quads have the ability to move much further so they are not stretched as much. On the flip side an Olympic style squatter will not reach the end ROM on the PC as easy and can go to the calves for a complete quad stretch.

Just hypothesizing here as I haven't read into this, just makes sense in my head.
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Makes sense
 
2/12

Week 8, Day 4

Deadlifts
(OTM)
350x2
350x2
350x2
350x2
350x2
...goal was speed/recovery, but I suck. Freaking hate deadlifts.

RDL
225x15
225x15

Press
125x5
145x5
165x5+ (6...not even close to a PR)
145x5
145x5

Dumbbell Row
110x12
110x12
110x12

Rear Delt Flys
100 total
superset
Lateral Raises
3x15

Hammer Curl
2x15

Leg Curl
3x10 + drop-set

Traveling Lunges
BWx50 total

Thoughts:

Not much to say, just feeling weak. AM weight 205.

Stay strong AM.
 
You try carbing up night before lifting? Might make you feel like a little superficial bw of a few lbs more.

Still a solid session though ma man
 
rob112 said:
You try carbing up night before lifting? Might make you feel like a little superficial bw of a few lbs more. Still a solid session though ma man
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I haven't. I eat the majority of my calories during the day. Simply because that's when I'm most hungry. I usually eat a meal in the morning before I train, but not today. I need to go to the grocery store, I'm out of food lol.
 
Out of food!!? Go eat man! Lol still solid work!! I just started getting use to fasted AM training. Only way I can get through it is eating right before bed tho.
 
atanocc said:
Out of food!!? Go eat man! Lol still solid work!! I just started getting use to fasted AM training. Only way I can get through it is eating right before bed tho.
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Lol I desperately need to go to the store. I ate out every meal today. And I could never train fasted, always need my intra carbs+BCAA.
 
2/13

Week 8, Day 5

Arms + Tank Day (gym was mirin')

Barbell Curl
12-10-8

Cheat Curl
2x6

Skull Crushers
3x12
superset
CGBP
3x15

Incline Curl
3x12
superset
Hammer Curl
3x10

Tricep Pushdown
3x15
superset
CG Push-Ups
3x15

Preacher Curl Machine
2xF (double drop-sets)

Worked out with the girl today. She's already complaining about how sore she is. Hasn't been able to do any upper body for a few months because of her wrist.

Stay strong AM.
 
I hear that, they don't look at me cause I'm buff. it's normaly when I pull the bands out for squat or bench or even Pull-a-parts
 
Duramaxhd said:
I hear that, they don't look at me cause I'm buff. it's normaly when I pull the bands out for squat or bench or even Pull-a-parts
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My gym is generally weak too. Any compound lift or band work I get lots of eyes. No mirin on arm day tho. They all do arms...
 
Duramaxhd said:
I'm just bitter cause it low calorie day for me lol thou I over did it a bit yesterday at the Mexican restaurant
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I'm going to sit back and let you guys follow the RP diet for awhile and get your thoughts before I try to follow it. For now, I'm eating whatever I to fit my calorie requirements. Keeping protein up too, but I don't feel the need to really track that.
 
2/14

Week 8, Day 6

Squat
315x5
350x3
390x1
410x1+ (4, taped) PR Invalid Link Removed
365x4
365x4
225x5 (10 count pause)

Bench
(first rep paused)
245x5
245x5
245x5
245x5

CGBP
(last rep paused)
225x6
225x6

Weighted Chin-Ups
+35x8
+35x8
+35x8
last set followed by lat pulldown double drop-set

Tricep Pushdown
100 total
superset
Cable Curl
3x15

Thoughts:

Reps were sloppy, but it's a PR at nearly 15 pounds lighter BW. I'll freaking take it.

Happy Valentine's Day.

Stay strong AM.
 
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