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Liftandswim's Log

turff49 said:
Well, there is...but you won't want to do it.
Drop weight, concentrate on form, concentrate on the muscle you are working. It's easy to preach this but really hard to do. Certain muscles will over compensate for a weaker muscle. Your forearms may be doing that, or a slight twist is occurring during certain exercises, or a lapse during an exercise and you flair the elbow out(just takes a little).
I know you had wrist problems and that could be a big contributor to what I just mentioned above. Having to twist the arm a certain way due to the wrist issues.
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5/13

Week 1, Day 3, Part A

Deadlift
(belt-less)
325x8
325x8

+ straps

Block Pull
(belt-less)
350x6
350x6

SLDL
(belt-less)
300x10
275x10

Front Squat
(belt-less)
300x2
300x2
300x2

Leg Curl
50 total

Straight Arm Crunches
2x15

The cube template is a bîtch. I was not ready. Gonna stay belt-less on deads for awhile.

Overhead and upper accessory tonight.

Stay strong AM.
 
liftandswim said:
5/13

Week 1, Day 3, Part A

Deadlift
(belt-less)
325x8
325x8

+ straps

Block Pull
(belt-less)
350x6
350x6

SLDL
(belt-less)
300x10
275x10

Front Squat
(belt-less)
300x2
300x2
300x2

Leg Curl
50 total

Straight Arm Crunches
2x15

The cube template is a bîtch. I was not ready. Gonna stay belt-less on deads for awhile.

Overhead and upper accessory tonight.

Stay strong AM.
Click to expand...

Nice work, are you using the cube for all lifts? But yeah going from 5/3/1 to that would be painful.
 
capo180 said:
Nice work, are you using the cube for all lifts? But yeah going from 5/3/1 to that would be painful.
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Thanks, and nope just deadlift. I think I'll respond well to volume and variants. Staying belt-less for as long as I can to reinforce better technique. Proprioception is much better without a belt on deads, for me.

At the very least, I'll pack some mass onto my PC.
 
Notes:

I'm back in a caloric surplus. 3400-3600 calories a day. I'll adjust based on scale weight. Enough protein, not tracking the other macros. No need.

Time to get big.
 
Nice work today man.
 
Week 1, Day 3, Part B

Seated BTN Press
(bench grip width)
140x6
140x6
140x6

OHP
115x10
115x10

Barbell Row
225x10
225x10
225x10
then pull-up drop-set

Face Pulls
5x20
superset
Cable Lateral Raises
5x10-15

Lateral Raise Partials
2x10
superset
Dumbbell Curl
2x10

Calf Raises
3x20

Stay strong AM.
 
Pretty strong BTN press Ian.
 
BTN? Is this a guillotine press? To the neck...
 
Oh, gotcha ya. Careful doing those. I about blew a rotator doing those a long time ago. How low are you bringing them behind the head? Wouldn't recommend going past the crest of the back of the head with the bar unless you are super flexible.
 
I have pretty good shoulder mobility from my years of swimming.

And I'm going down to about the middle of my neck. But yeah, I'll definitely be careful! They feel great though
 
5/15

Week 1, Day 5, Part A

High Bar Squat
(belt-less)
315x5
315x5
315x5
315x5
315x5
*60 seconds rest between sets

- 60 seconds rest.

Leg Press
500x20
500x20
*60 seconds rest between sets

- 60 seconds rest

BSS
BWx15 each leg
BWx15 each leg
*60 seconds rest between sets

- 60 seconds rest

Side Bends
50 total

Completed all you see in 30 minutes, including warm-ups. Huffin' and puffin'

Bench and upper accessory tonight.

Stay strong AM.
 
capo180 said:
A lot of work in half an hour man. 60 seconds seems like a good amount of rest, but that time goes by quick.
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Thanks, capo. And definitely, by the end that 60 seconds feels like 5. Especially when you're spending some of that 60 seconds setting up the next exercise or putting the plates away like I did.
 
liftandswim said:
Thanks, capo. And definitely, by the end that 60 seconds feels like 5. Especially when you're spending some of that 60 seconds setting up the next exercise or putting the plates away like I did.
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What? You don't just leave the weights laying on the floor? lol
Nice session man especially at that pace!
 
Looks like a fun one too. I like high rep LPs. Nice work man.
 
turff49 said:
What? You don't just leave the weights laying on the floor? lol
Nice session man especially at that pace!
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Lol, it's tempting sometimes! But honestly, everyone at my gym is really good about putting their stuff away so I do my part. My gym is, for the most part, douchebag free
 
Week 1, Day 5, Part B

Bench
225x3
255x3
285x3+ (6) PR, I think

3 Count Pause Bench
235x5 superset 10 pull-ups
235x5 superset 10 pull-ups

Machine Incline Bench
2x15
superset
Lat Pulldown
2x15

Tricep Pushdown
5x20
superset
Barbell Curl
5x10

Calf Raises
50 total

Got trolled by my gym. Closing 30 minutes early tonight. Had to fly through this session in 35 minutes. Meh.

More upper body work, primarily rows, tomorrow.

Stay strong AM.
 
5/16

Week 1, Day 6

Cable Row
3x10
superset
Lateral Raises
3x15 then drop

Dumbbell Row
2x15

Chest-Supported Row
2x15 then pull-up drop

Rear Delt Fly Machine
3x15 then drop

Alternating Dumbbell Curl
2x10

Cable Curl
2x20
superset
Empty Barbell Curl
2x10

Stay strong AM.
 
5/18

Week 2, Day 1, Part A

Paused Front Squat
315x2
315x2
315x2

Sumo Deadlift
(belt-less)
345x3
345x3
345x3

+ straps

Paused Deficit Deadlift
(belt-less)
315x4
315x4

Leg Curl
2x15

Weighted Back Extensions
2x20
superset
Hanging Leg Raises
2x20

Nice little session. Back extensions left me with a debilitating back pump.

OHP 3s and upper accessory tonight.

Stay strong AM.
 
Week 1, Day 1, Part B

OHP
135x3
150x3
170x3+ (7) ties PR

3 Count Paused OHP
135x5
135x5

CAT Bench
225x3 superset cable row x15
225x3 superset cable row x12
225x3 superset cable row x10
225x3 superset cable row x8
225x3 superset cable row x15 then drop

Face Pulls
3x20
superset
Cable Lateral Raises
3x20

Rear Delt Destoyer
x2
superset
Light Lateral Raises
2x15

Calf Raises
3x15

Delt pump was unreal. It was hard to drive home.

Arms in the morning.

Stay strong AM.
 
Pressing like that will definitely boost your bench. I went on a six week strongman kick last year and pushing my OHP as #1 upper body move and bench as #2 jumped my bench PR 20#
 
Awesome OHP, man. Super strong.
 
5/19

Week 2, Day 2

Barbell Curl
75x8
85x8
95x8+ (10)
75x8
75x8

Incline Overhead Extensions
3x15

Alternating Hammer Curl
2x10

Dumbbell Preacher Curl
2x20

Underhand Tricep Extensions
3x15 then overhand drop

Cable Curl
(to face)
2x15 then drop

Arms, I command you to grow.

Stay strong AM.
 
Notes:

And if anyone is wondering (probably not), I'm doing the 10/8/5 variant of 5/3/1 for my barbell curls. Big, strong biceps never hurt anyone.
 
5/20

Week 2, Day 3, Part A

Squat
280x5
325x5
365x5+ (13) PR

Low Bar Pause Squat
355x2
355x2

High Bar Pause Squat
335x2
335x2

High Bar Squat
315x10

...too many reps...

Leg Press
405x25
405x25

Step-Ups
2x10 each leg

Straight Arm Crunches
100 total

Rep bench and upper accessory tonight. I need to eat.

Stay strong AM.
 
Have to agree, tank status there! Rep day!
 
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