Liftandswim's Log

herderdude said:
One thing I would consider with the amount of volume you already do is something low stress, like leg curls. Westside is famous for their ankle weight leg curl routine, where you put those little granny walking ankle weights on and do 100 a day. You could modify it and do dumbbell leg curls or use a leg curl machine. That way you get volume and hypertrophy without cutting into recovery. You'd be surprised what a hundred light reps 3-6 times a week can do for you.
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Thanks, herder. I could use a little low stress work in my life.
 
liftandswim said:
Thanks, herder. I could use a little low stress work in my life.
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I used to do four compound movements per session and like 2-3 easy movements. That took me forever to build up to and recover from, but once I started adding some hypertrophy stuff, my numbers started climbing again.

It especially helps on bench. We have a 170 lifter push/pull 15min from my house every year and you'd be amazed how many bodybuilder types roll up and bench huge with a flat back and flared elbows. I'm willing to bet that they don't spend a ton of time doing board presses and JM presses, but they are jacked and their bench reflects it.
 
Interesting stuff. Makes me think about that frequency of training youtube you linked LnS(how hypertrophy because very important at some point).
 
rob112 said:
Interesting stuff. Makes me think about that frequency of training youtube you linked LnS(how hypertrophy because very important at some point).
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We are small lifters, man. We need to grow eventually. Him mentioning that reaffirmed my thoughts.

And idk if this has any truth to it, but the muscles I frequently hit with higher reps feel healthier.
 
Yeah I got to get back to doing some lower body hypertrophy myself, I've been slacking there. When I did leg curls a couple weeks back for the first time in a while I was sore for 3-4 days. Haven't done em since and I probably really need to.
 
liftandswim said:
We are small lifters, man. We need to grow eventually. Him mentioning that reaffirmed my thoughts. And idk if this has any truth to it, but the muscles I frequently hit with higher reps feel healthier.
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I think that makes a lot of sense. For one you are getting a lot of blood into the area, and second, you are not using weights that have a higher chance at injury. I am loving my bodybuilding accessory work. I have a lot of ideas on how my training will start to go, but can't set in anything yet.
 
While i agree on something low stress i also dont agree with the 100 rep idea. Ive done this for tris and to be honest is never helped them. Im also becoming partial to training economy so id always pick something that can kills multiple things at once. One change i made was switching ghrs and hypers for a gm/sldl.
 
SweetLou321 said:
Im also becoming partial to training economy so id always pick something that can kills multiple things at once. One change i made was switching ghrs and hypers for a gm/sldl.
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I hear ya. I plan to always prioritize the big lifts and their close variants. But I'll always have room, sometimes more sometimes less depending on where I'm at in my training, for isolation /traditional BBing work.
 
liftandswim said:
I hear ya. I plan to always prioritize the big lifts and their close variants. But I'll always have room, sometimes more sometimes less depending on where I'm at in my training, for isolation /traditional BBing work.
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This is exactly why hypertrophy, strength, and peaking phases are so important. Cant serve two masters at once as jim puts it.
 
3/6

Week 11, Day 5

Pipes, Abs, Calves, and Cardio.

Barbell Curl
3x10

Incline Curl
3x10
superset
Partials
3x10

Hammer Curl
2x10

Preacher Curl Machine
2x15

***all sets above were followed by 10 CG Push-Ups. Wanted to hit tris, but I'm benching heavy tomorrow. So I settled for something that I'll easily be recovered from.

Cable Crunch
3x15

Hanging Knee Raise
3x10

Wood Chopper
3x15

***i realize this isn't PL-specific. Just hitting up some hypertrophy work for the abdominal muscles I can now see again.

Standing Calf Raises
3x15

Seated Calf Raises
3x15

Stationary Bike
(bored, waiting for girlfriend)
20 minutes

Heavy bench and rep squat tomorrow.

Stay strong AM.
 
Essentially combining two training sessions this morning. Should be a whole lotta volume. See you guys on the other side.
 
No food porn from last night?
 
3/7

Week 11, Day 6

Bench
225x3
250x3
285x3+ (3, pathetic)
+ slingshot
320x2
320x2
- slingshot
+ 3 count pause
245x5
235x5
235x5

Squat
(belt-less)
330x4
330x4
330x4
330x4
330x4

High Bar Pause Squat
(belt-less, 3 count)
275x4
274x4
275x4

Paused Front Squat
(belt-less, 3 count)
265x3
265x3
265x3
...good lord these were rough.

Weighted Chin-Ups
+45x8
+45x7
+45x6

Cable Row
3x15
superset
Lateral Raises
3x15

Chest-Supported Row
3x15
superset
Rear Delt Flys
3x15

Inverted Row
3x15
superset
Incline Fly
3x15

Tricep Pushdown
3x15
superset
Barbell Curl
3x15

Overhead Extensions
3x15
superset
Concentration Curl
3x15

Hammer Curl
1xRunTheRack

And done. 2.5 hours. Earned my two days of rest.

Current weight: 202.9.

Stay strong AM.
 
Good lord what a workout man! Enjoy those 2 rest days...
 
tyga tyga said:
Subd. We have similar goals! 500lb dead and a 440 squat
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Welcome! I got the 500# deadlift back in November and 440# squat in December. I was 220lbs though. I'm sure your wilks score obliterates mine.

Now I'm a lean, mean (sarcasm) 200ishlbs hoping to out do those numbers in 2 months or so. Bench...screw it.
 
liftandswim said:
Welcome! I got the 500# deadlift back in November and 440# squat in December. I was 220lbs though. I'm sure your wilks score obliterates mine. Now I'm a lean, mean (sarcasm) 200ishlbs hoping to out do those numbers in 2 months or so. Bench...screw it.
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Oh nice! I didn't read through all the pages.. Since there is a ton lol

On to new goals! Haha
 
Finally a session with the volume to compare to my sessions!!




- said no one ever
 
Cool day today, so far. Met and shook hands with Dan green, Ernie SR, Derek Kendall, grant higa, and mark bell and his crew.

Tapped Phil Heath on the traps too. They had in coming through a back door, but I spotted him haha
 
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