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Liftandswim's Log

Go get them wings, you've earned them.
 
capo180 said:
Nice work man! Beastly squat, I'd say you got 5 plates coming real soon, but you already know that.
Click to expand...

Thanks, man. Going to be utilizing progressively heavier singles as I near test day. Need to acclimate myself to the demands of a heavy single. Squatting for reps is a completely different ball game, a game I'm currently better at. Trying to close the gap.

Anything over 465 is more than enough for me. I'm in no rush. 465 would mean I put 100lbs on my squat in 40 weeks. And I'm only a few pounds heavier. But I look worlds different IMO, more lean mass to speak of no doubt. End dear diary post.
 
Squat looked very solid man. You were like this snowball that rolled down a hill and was like Avalanche motha bitcher! Lol
 
That's awesome! Drop the weight and maintain and gain strength. Can't ask for any better than that!
 
4/9

Week 16, Day 4

Sumo Deadlift
405x1
445x2
405x1

CAT Sumo
320x2
320x2
320x2

SLDL
275x10
275x10

Barbell Row
185x15
185x15
185x15

BTN Press
135x5x5
...I really liked these.

OHP
115x10
115x10

Face Pulls
100 total
superset
Lateral Raises
3x15

Back Extensions
50 total

Need to dial my sumo form in. I lose positioning off the floor and let the bar get too far in front of me as the weight get heavier. However, if I'm too patient off the floor I can't break the ground. Thoughts? I'll film next time.

Stay strong AM.
 
liftandswim said:
4/9

Week 16, Day 4

Sumo Deadlift
405x1
445x2
405x1

CAT Sumo
320x2
320x2
320x2

SLDL
275x10
275x10

Barbell Row
185x15
185x15
185x15

BTN Press
135x5x5
...I really liked these.

OHP
115x10
115x10

Face Pulls
100 total
superset
Lateral Raises
3x15

Back Extensions
50 total

Need to dial my sumo form in. I lose positioning off the floor and let the bar get too far in front of me as the weight get heavier. However, if I'm too patient off the floor I can't break the ground. Thoughts? I'll film next time.

Stay strong AM.
Click to expand...

The cat pulls will probably help. But honestly just practice and bringing my game face to pull has helped me the most. Heavy pause pulls are also a fav or natty god ben rice.
 
Thanks, guys. Definitely going to keep the CAT work in the mix. If anything, for practice.

Gonna take my time and learn the lift. Not going to be pushing numbers for awhile. 445x2 wasn't fast, but it was easy.

Can already tell the recovery from sumo pulling will be light years ahead of conventional.
 
I'm thinking the fact that I squat with a moderate stance will help me avoid some of the hip junk.

And I sure hope so. My conventional pull is wack. No matter what I cue/practice, I end up pulling dumb. When I pulled 505, I'm fairly sure I strained something in my back.

Guess only time will tell.
 
That's no good.
 
CAT will be most excellent for you. My recommendation is to not only pull from a dead stop every time, but step away from the bar and step back in every rep to practice your setup.
 
Thanks for the link, rob.

4/10

Week 16, Day 5

Barbell Curl
3x10

Lateral Raises
3x15

Alternating Dumbbell Curl
2x10

Incline Curl
3x10
superset
Dumbbell Curl Partials
3x10

Lateral Raise Partials
3x15

Alternating Hammer Curl
2x10

Dumbbell Preacher Curl
2xTF (technical failure)

Stay strong AM.
 
4/11

Week 16, Day 6

Squat
work up, work up
430x1 (Training Max)
...easy.

Leg Press
405x20
405x20
...waiting for open bench

Bench
230x3
260x3
290x3+ (4...failed 5th rep 3/4ths of the way up...idc)
+ slingshot
330x2
340x1

Dumbbell Bench
100s xAMRAPx2 (16, 13)

Weighted Chins
+45x8
+45x8
+45x8
then lat pulldown drop-set

Tricep Pushdown
3x15
superset
Barbell Curl
3x10

Thoughts:

Squats are on point.

Bench is coming along too. Think I'm good for 325-335 fresh. All time PR is 330 when I weighed 20lbs heavier.

Feeling great.

Stay strong AM.
 
4/12

Week 16, Day 7

Paused Front Squat
(belt-less, 3 count)
280x2
280x2
280x2

Cable Row
4x10
superset
Lateral Raises
4x15

Chest-Supported Row
3x15 then lat pulldown drop-set

Rear Delt Flys
3x15 then drop-set

Dumbbell Preacher Curl
2xTF (technical failure)

Tri-Set: 3 rounds
Incline Curl x6-8
Incline Hammer Curl x6-8
E-Z Bar Curl x6-8

Beautiful weather. Gonna go be outdoors with the girlfriend now.

Stay strong AM.
 
Is that red strip just a different color or is there some different fabric there?

Duramaxhd said:
I use Nike crew socks I bought from an outlet store lol
Click to expand...

Don't crew socks only go up half way?
 
Lol this is temporary. Plan is to be up around 210 by the end of the summer. And I'll continue to pack on size/weight through the fall/winter.

"An adult male weighs at least 200lbs" - Mark Rippetoe
 
4/14

Week 17, Day 2

Warm-Up
Back Extensions
Leg Curls
BSS
Goblet Squats

Deadlift
"Practice"
...took my time warming up, very deliberate in my set-up for each and every rep...eventually hit 405 for a few singles...feeling good, just have to remain patient.

OHP
135x3
155x3
175x3
135x5 paused
135x5 paused
115x15

Dumbbell Row
100x15
100x15
100x15

Face Pulls
100 total
superset
Cable Lateral Raises
3x15

Back Extensions
50 total

That's it.

Stay strong AM.
 
Good loking session Ian.
 
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