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Liftandswim's Log

Don't do it.
 
I got to tell u man I'm impressed with how in tune u are with your body. The amount of weight u have cut and still able to maintain your lift is awsome.
?
 
Thanks, man! It hasn't been easy, that's for sure. There were times where I wanted to say fuk it (because I felt small and was hungry), but I stuck it out. I'm glad I did too. I feel confident taking my shirt off again.
 
4/16

Week 17, Day 4

Squat
work up, work up
450x2 PR Invalid Link Removed
425x2
425x2

High Bar Squat
370x3
370x3

High Bar Pause Squat
(3-5 seconds, it varied)
320x2
320x2
320x2

Bench
230x3
265x3
300x1
230x3x3 CAT

Weighted Pull-Ups
+25xAMRAPx3

Tricep Pushdown
100 total
superset
Barbell Curl
3x15

Thoughts:

Big PR today. Previous PR was 445x1 and today I hit 450x2. It was only supposed to be 450 for a single, but I took 2 scoops of C4 today...

Technique is eh. First rep I'll take, but I let my hips shoot back out of the hole on the second rep. Oh well, I was tired.

Rest of the workout went alright.

Stay strong AM.
 
Nice work. Don't feel the hips shot back too bad. As you feel that just keep thinking hips forward (even if they don't really move) as you push through that sticking point to get that chest up to finish strong (again even though it looks easier than you make it sound haha).
 
bolt10 said:
Nice work. Don't feel the hips shot back too bad. As you feel that just keep thinking hips forward (even if they don't really move) as you push through that sticking point to get that chest up to finish strong (again even though it looks easier than you make it sound haha).
Click to expand...

Thanks, bolt. I like the cue!
 
Ya it's a Greg nuckols tip. I definitely feel it more when I high bar, but it should help when the hips shoot back regardless.
 
bolt10 said:
Ya it's a Greg nuckols tip. I definitely feel it more when I high bar, but it should help when the hips shoot back regardless.
Click to expand...

#teamhighbar

Lol, but seriously high bar pauses are my favorite variant by far. There's just something about sitting hamstrings on calves for a few seconds then exploding up that is so satisfying.
 
liftandswim said:
#teamhighbar

Lol, but seriously high bar pauses are my favorite variant by far. There's just something about sitting hamstrings on calves for a few seconds then exploding up that is so satisfying.
Click to expand...

Did some yesterday (along with sumos). Sitting on the calves have my glutes demolished today (inb4 someone quotes and changes this to something else ;)).

Invalid Link Removed
 
Duramaxhd said:
U beast
Click to expand...

This

liftandswim said:
#teamhighbar

Lol, but seriously high bar pauses are my favorite variant by far. There's just something about sitting hamstrings on calves for a few seconds then exploding up that is so satisfying.
Click to expand...

But not this. I like the way high bar sits on the traps, for sure, but that's all.
 
4/17

Week 17, Day 5

Barbell Curl
3x10

Overhead Extensions
3x15
superset
Lateral Raises
3x15

Dumbbell Preacher Curl
2xTF (technical failure)

Tricep Pushdown
3x15
superset
Front Raises
3x15

Incline Curl
3x15 then drop-set

Tri-Set: 2 rounds
BW Tricep Extensions (name?) x15
CG Push-Ups x15
Alternating Hammer Curl x10

Dumbbell Curl
2x10
superset
Bent Over Barbell Curl
2x10

Stay strong AM.
 
Notes:

17 more days (including today) of eating like an Ethiopian. Then I'm ramping my calories back up. Going to start at 3500kcal and see what happens. I'll add more in if the scale doesn't budge for a week or two.

So yeah, I'll ride that "lean bulk" (whatever that means..) all summer. September and October I'll do a mini 8 week cut then come November holiday season begins. I'll slap on an easy 15lbs November-February. Then I'll likely cut again.

Really the goal is to get to the point where I'm spending the vast majority of the year gaining size or at the very least maintaining, but keep my body fat under control. I never want to be beyond the point where a 10-12 week cut will get me as lean as I "need" to be. I crossed that line this year. PRs are a hell of a drug.

Dear diary...
 
Nice work man, killing the squats these days, well everyday.. But yeah I've been basically in maintenance mode as far as cals go, should probably just cut cals a hair for some time then slow bulk back up to 215ish again.
 
4/18

Week 17, Day 6

Deadlift
(belt-less)
"practice"
...here's 365x2, doing my best to be patient off the floor, critique away
Invalid Link Removed

SLDL
280x10
280x10

Barbell Row
200x12
200x12
200x12

BTN Press
140x5
140x5
140x5
140x5
140x5

Dumbbell Press
80xAMRAPx2 (14, 8)

Face Pulls
100 total
superset
Cable Lateral Raises
3x15

Weighted Back Extensions
50 total

Stay strong AM.
 
They look good. I'd like to see your hips a little closer to the bar if you could do it. Just like that Coan article said, I like to squat down to the bar to keep my hips as close as I can.
 
Let those knees come forward a bit and squat down to the bar.. What fixed my deads was not so much sitting back to get down but just popping the hips back a hair and squatting down.
 
Too light to tell really. Looked like a warmup with truly light weight and probably a little harder to stay "tight".
 
Crap Day.

4/19

Week 17, Day 7

Front Squat
315x1
345x1 Invalid Link Removed
385xF Invalid Link Removed

Cable Row
3x15
superset
Lateral Raises
3x15

Supinated Lat Pulldown
3x15
superset
Front Raises
3x15

Straight Arm Pulldown
3x15
superset
Rear Delt Flys
3x15

Preacher Curl
3x10
superset
Dumbbell Curl
3x10

Hammer Curl
1xTF (technical failure)

Thoughts:

AM BW: 198.7 (new low)

345 moved like butter, so I decided to go for 385. Poor attempt selection. Should've done 375. My PR is 370 at like 215lbs.

Blah. I don't like to fail.

Stay strong AM.
 
Invalid Link Removed

Boom!!! About 5 days later, but yeah I gots a log.

Register was right though, I don't find it often.
Killer front squats bro!!!
 
Duramaxhd said:
It a sad day for the AM community.?

If it make any difference it was better then my attempt lol
Click to expand...

Lol I'm almost certain that's the first time I've failed a squat of any kind.

And I swear I had it! Especially after 345 feeling like air. Oh well, just gotta get stronger.
 
Get that bar further into your neck young buck! You were so close.
 
herderdude said:
Get that bar further into your neck young buck! You were so close.
Click to expand...

Last time I tried that I fell with the bar and had a legitimate seizure on the ground. No joke. This was like a year ago with 185lbs. I don't play around with the bar pressing hard up on my neck anymore.

But thanks though!
 
liftandswim said:
Last time I tried that I fell with the bar and had a legitimate seizure on the ground. No joke. This was like a year ago with 185lbs. I don't play around with the bar pressing hard up on my neck anymore.

But thanks though!
Click to expand...

Jeezus never mind then!
 
I dang near choke myself to out with the bar on front squats.

You were hella close to nailin that tho!
 
Your bar placement actually didn't look all that bad to me. Think shoulder posture. Shrug them bastards up, point the elbows up, then move that shît!!!
You got it next time, I think it just got in ur head and you let it pull you forward.
 
tyga tyga said:
I dang near choke myself to out with the bar on front squats.

You were hella close to nailin that tho!
Click to expand...

I can't do sets greater than 3. All jokes aside, I will pass out. Sucks. One reason I prefer doing sub maximal pauses instead of going heavier like this.

And thanks! Think next time I make a run at maxing FS, I'll nail it plus some.
 
Wrivest said:
Your bar placement actually didn't look all that bad to me. Think shoulder posture. Shrug them bastards up, point the elbows up, then move that shît!!!
You got it next time, I think it just got in ur head and you let it pull you forward.
Click to expand...

Thanks, never thought about shoulder posture
 
Google says they can occur several different places. Got an appointment for Wednesday at 10am. Really hoping it's a strain too, but I doubt it. Don't see how a lump could be a strain. This sucks :(
 
Oh no, that sucks.

I have no experience with them, but I would imagine yes, if you want it to heal. Is this from the FS?
 
I have no idea what it's from. I had a coughing fit this morning after choking on some water and when I went into the bathroom there was a lump.

Well fuk, there's goes this training cycle. I'd be lying if I said I didn't wanna cry right now. Stupid, but that's how important this lifting crap is to me.
 
Let's wait and see what it is first. Most things you can work through, even hernias. Just depends where at and how severe.
 
Dang! I sure hope it's not bad and it heals quickly!
 
I hope its nothing. I'd wanna cry too.
 
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