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Liftandswim's Log

capo180 said:
Nice work man. I'd hate to drop 15 lbs now and see what happens to my bench, it would go from bad to worse. But I like what herder is saying about tinkering, I think it's worth it. Learning a little thing here, little thing there, is how you make progress.
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Yeah, I hate it too lol. But it's needed if I want to be strong AND have a decent body composition. I'll gain it back though, can't wait for that :)

And definitely agree on the second part. Always learning.
 
liftandswim said:
Yeah, I hate it too lol. But it's needed if I want to be strong AND have a decent body composition. I'll gain it back though, can't wait for that :)

And definitely agree on the second part. Always learning.
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I feel it, I'm trying to "recomp" lol. Aka stay at the same weight but drop some fat. I really just want to see my abs in again and be over 200 lbs.
 
I can only see an ab now.

I haven't seen mine in about 5 years gents. In order to get to that BF again I'd imagine is need to get to 180-185 range.

Good luck gentlemen. Take some bronkaid...except you swim, it is banned probably by the NCAA.
 
capo180 said:
I really just want to see my abs in again and be over 200 lbs.
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Same, brother. I'm also content with not reaching my body composition goals in a single cut or recomp. I'll likely stick this deficit out for a few more weeks then begin a surplus again (smaller this time). I don't care if it takes me several mini cuts and bulks to reach my goals. It's what it's all about, the journey. Deep.
 
rob112 said:
I can only see an ab now. I haven't seen mine in about 5 years gents. In order to get to that BF again I'd imagine is need to get to 180-185 range. Good luck gentlemen. Take some bronkaid...except you swim, it is banned probably by the NCAA.
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The NCAA are nazis. Even higher doses of caffeine are banned. Sorry, dmax.

That said, drug testing is a joke. Random selection my ass. Speaking from experience here
 
Oh, and rob I'm not trying to be no damn BB. Just want that big, strong, athletic physique. I've got the frame (and I've built the base) for it. Just need to keep putting in the work!
 
liftandswim said:
The NCAA are nazis. Even higher doses of caffeine are banned. Sorry, dmax. That said, drug testing is a joke. Random selection my ass. Speaking from experience here
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Yea the caffeine is nuts. How do they know it's not my religious preference to eat 6lbs of chocolate!? They don't! Haha
 
liftandswim said:
Oh, and rob I'm not trying to be no damn BB. Just want that big, strong, athletic physique. I've got the frame (and I've built the base) for it. Just need to keep putting in the work!
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I hear you. During the McDouble days of 2013 I started thinking that at some point eating them all was defeating the lifting some lol

Those were dark days of the forums. Half of us couldn't see...ah you get it lol
 
I understand why the stims are banned though. I've swam a few races after taking a bit too much and I literally thought I was going to have a heart attack. No joke, 'twas scary

But I have zero faith in the NCAA. Too long of a rant for right now. Gotta go hit some fronts and upper body accessory.
 
rob112 said:
I hear you. During the McDouble days of 2013 I started thinking that at some point eating them all was defeating the lifting some lol Those were dark days of the forums. Half of us couldn't see...ah you get it lol
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Lol!

But yeah it's easy to see why so many PLs get fat. The PRs that come with the weight are addicting.
 
2/20

Week 9, Day 5

Standing Calf Raise Machine
(waiting for rack)
3x20

Front Squat
315x2
315x2
315x2

Cable Row
(pronated grip)
3x15
superset
Lateral Raises
3x15

Lat Pulldown
(neutral grip)
3x15
superset
Rear Delt Fly Machine
3x15

Incline Fly
2x20
...performed light and strict as a test, pain free...might be able to start implementing some hypertrophy work for the pecs again

Incline Curl
3x10
superset
E-Z Bar Curl
3x5 (slow negative)

Concentration Curl
2x15

Preacher Curl Machine
2x10 + 10 rep drop-sets

Thoughts:

Sluggish and a bit sore today. Welcoming this deload next week.

Stay strong AM.
 
Duramaxhd said:
Ahh the calf machine the international I'm waiting for the rack station Sweet fronts man
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Lol so true. Working calves may be the most boring thing to do in the gym. I'd rather walk on the treadmill. I still try to fit them in at least once a week though.

And thanks! Felt off today, but I forced myself to do what I had planned.
 
Question time. Going to order hammy bands this weekend. Should I order the number I get for my measurement? Note, I plan on wearing them like duffin (from warm-up through the end of my pulling without taking them off).
 
liftandswim said:
Question time. Going to order hammy bands this weekend. Should I order the number I get for my measurement? Note, I plan on wearing them like duffin (from warm-up through the end of my pulling without taking them off).
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I measured ~28 at the biggest and ordered 18, if that helps...
 
Sean1332 said:
I would lean towards 16 as well. I can't find where Bell described how to size it up. If 16 is too big, you can just wear it over your shorts.
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Thank, sean. I'll grab the 16s. This is the smallest my legs are gonna be anyway, so I might grow into them. And the shorts thing works too.
 
2/21

Week 9, Day 6

Deadlift
work up, work up
425x1 (85%)...just wanted to try some stuff

Paused Deads
(belt-less, 3 count)
275x3
275x3
...called it there...my hamstring was bugging me

Press
145x5
165x3
185x1+ (1...grind)...best is 185x4...oh well.
135x6 (3 count pause at bottom)
135x6 (3 count pause at bottom)
115x20

Seated Dumbbell Press
60x12
65x12
75x12
...was guessing on the weight with these...75s were still fairly easy

Face Pulls
3x15
superset
Cable Lateral Raises
3x10

Preacher Curl
3x12
superset
Dumbbell Curl
3x8

Tri-Set: 2 rounds
Overhead Extensions x20
Concentration Curl x15
CG Push-Ups x25

...now some stuff to make the hammy feel better

Leg Curl
50 total

Traveling Lunges
4 lengths of hallway

Thoughts:

Bit of a marathon session today. Getting in what I need before this deload.

Press strength is down, but that's to be expected. I ain't sweating it. All will be back (and more) in time.

Pizza did me well last night. Time to eat again and nap!

Stay strong AM.
 
Looks like me, you, and Nomz have all been getting hit with Hamstring stuff. Sucks ass.

Still a very solid session. I wish I could struggle and press 185 :(

The weight will come back, you've been there before ma man.
 
rob112 said:
Looks like me, you, and Nomz have all been getting hit with Hamstring stuff. Sucks ass. Still a very solid session. I wish I could struggle and press 185 :( The weight will come back, you've been there before ma man.
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Yeah, dude. It's freaking lame. Blah. Hoping the hammy bands help, but idk.

And thanks, man. I'm just happy I'm within shouting distance of my best pressing numbers. A year from now they'll be old news.
 
Look up the Big Boy Menu Plan by JM Blakely. Might not wanna follow his diet advice ATM, but he'll give you a realistic idea of what to expect in terms of strength loss on a cut.

EDIT that was our bible in the dark McDub Times.
 
According to his guidelines, it seems like I'm doing great on squat and deadlift (my deadlift has actually continued to rise despite weightloss)...rep PR wise). My bench and press so-so, but I haven't "hung out" around this BW long enough to really feel it out. Time will tell.

Thanks for the direction, herder.
 
Deadlift is usually unaffected by weight fluctuations, but squat and bench are. You're young in your journey yet, you'll continue to improve so long as you don't starve yourself.
 
Deload Week.

2/24

Week 10, Day 2

Squat
405x1
420x1 (taped) Invalid Link Removed
405x1

Pause Squat
315x2
315x2

Bench
295x1
295x1
295x1
225x2
225x2
225x2

Weighted Pull-Ups
+25x8
+25x8
+25x8

Tricep Pushdown
100 total
superset
Cable Curl
3x15

Thoughts:

Feeling good. Busy day ahead of me.

Stay strong AM.
 
Deload squat with 4 plates... geesh.
 
They have a saying at work it doesn't matter how may that-a-boys u get it only take one fu©k up to cancel the all out

Mean one wrong move sometimes and your screwed for life
 
Continued Deload.

2/26

Week 10, Day 4

Deadlift
(loose belt)
405x1
405x1
405x1

Press
175x1
135x5 (paused)
135x5 (paused)
135x5 (paused)

Dumbbell Row
100x15
100x15
100x15

Face Pulls
100 total
superset
Lateral Raises
3x15

Preacher Concentration Curl
3x15

Back Extensions
BWx50 total

Thoughts:

Hammy band is sweet.

Stay strong AM.
 
Invalid Link Removed

Interesting article. I'd take a few things he says with a grain of salt, but it's a fun read nonetheless.
 
liftandswim said:
Invalid Link Removed Interesting article. I'd take a few things he says with a grain of salt, but it's a fun read nonetheless.
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Pretty interesting. I wonder how accurate, but if it is that would make things easy as far as accessories.
 
Yeah, he admits in the article it's not one size fits all.

According to the article, my squat to front squat ratio is solid as well as my bench to strict press. The only imbalance I have seems to be my deadlift. It's a bit weak compared to my squat, but I already knew that.
 
liftandswim said:
Yeah, he admits in the article it's not one size fits all. According to the article, my squat to front squat ratio is solid as well as my bench to strict press. The only imbalance I have seems to be my deadlift. It's a bit weak compared to my squat, but I already knew that.
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Mine imbalance is weak quads as my front squat isn't very good. I'm inclined to agree.
 
liftandswim said:
Yeah, he admits in the article it's not one size fits all.

According to the article, my squat to front squat ratio is solid as well as my bench to strict press. The only imbalance I have seems to be my deadlift. It's a bit weak compared to my squat, but I already knew that.
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My front squat is the only one i didnt meet. I met the deadlift, cg bench, dips, and i was above the press too. However all the front squatting ive done has been for volume and not a top rep set. My best ever front squat with wraps is 365 which meets the percents. Not sure how to even take that info lol.
 
+1 for a weak front squat. However, my front squat is limited due to my inability to keep the bar from rolling forward.
 
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