Liftandswim's Log

6/23

Week 7, Day 2

Barbell Curl
70x8
85x8
100x8+ (10)
85x8
85x8

Dumbbell Preacher Curl
2xTF (technical failure)

Overhead Extensions
4x12

Incline Curl
3x12 then drop

Tricep Pushdown
5x15

Cable Curl
3x15 then drop

Pumped up the arms today. I know I've put size on these fukkers since incorporating the extra work. Wish I would've measured them before I started.

Stay strong AM.
 
Strong OHP man. Meh, curls.
 
liftandswim said:
Trying to play catch up
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I hear ya. I used to do a lot of bb curls and got relatively good size from it, but it started putting pain in my forearms where the bone runs. If you notice this, I'd switch to a more comfortable bar. Takes a long time to go away.
 
RegisterJr said:
I hear ya. I used to do a lot of bb curls and got relatively good size from it, but it started putting pain in my forearms where the bone runs. If you notice this, I'd switch to a more comfortable bar. Takes a long time to go away.
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Thanks, man. Definitely keep an eye on it. I use wrist wraps on them and squeeze the sh!t out of the bar. Seems to work so far
 
liftandswim said:
Thanks, man. Definitely keep an eye on it. I use wrist wraps on them and squeeze the sh!t out of the bar. Seems to work so far
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I never used wrist wraps then, maybe that's the ticket.
 
Tight wrist wraps definitely help!
 
RegisterJr said:
I hear ya. I used to do a lot of bb curls and got relatively good size from it, but it started putting pain in my forearms where the bone runs. If you notice this, I'd switch to a more comfortable bar. Takes a long time to go away.
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Most people grip the bar too narrow on barbell curls. Retract your shoulders, put your elbows in your sides, and curl up as high as you can without losing shoulder or elbow position. That's where you grip. For me It's like pinkie or ring on ring.
 
herderdude said:
Most people grip the bar too narrow on barbell curls. Retract your shoulders, put your elbows in your sides, and curl up as high as you can without losing shoulder or elbow position. That's where you grip. For me It's like pinkie or ring on ring.
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This is so true if going heavy. There is a place for narrow grip but if you drop too low you can cause elbow pain because of the twist it creates.
 
6/24

Week 7, Day 3, Part A (maybe, might have to move tonight's session to tomorrow)

Squat
285x5
330x5
375x5
410x1
445x1+ (5) PR
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Low Bar Pause Squat
375x2
375x2

High Bar Pause Squat
355x2
355x2

Low Bar Squat
320x10

Leg Curl
5x12

Cable Crunch
3x15

Better depth and speed than last week's 440x5. I'll take it.

Running on 400 calories and no caffeine right now. Needless to say, I'm exhausted. Today has been hectic.

Bench and upper accessory either tonight or tomorrow

Stay strong AM.
 
Awesome squat man.
 
Dang jealous of the squats. Mine have decided to stop progressing haha

That looked great man, keep doing what you are doing it is obviously working.
 
bolt10 said:
Dang jealous of the squats. Mine have decided to stop progressing haha

That looked great man, keep doing what you are doing it is obviously working.
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Thanks, bolt! I feel good about where I'm at. Not satisfied though...are we ever?

And looks like it's time to eat more. You might have to sacrifice being stage ready ;)
 
liftandswim said:
Thanks, bolt! I feel good about where I'm at. Not satisfied though...are we ever?

And looks like it's time to eat more. You might have to sacrifice being stage ready ;)
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I'm the fattest I've been in awhile and been consistently over 170 all month hahaha

Naw I've got some weird lower back thing going on that literally only happens on squats, but not even on front squats only back.
 
bolt10 said:
I'm the fattest I've been in awhile and been consistently over 170 all month hahaha

Naw I've got some weird lower back thing going on that literally only happens on squats, but not even on front squats only back.
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Bummer! Heal up, brother. Seems like everyone has something going on around here.
 
I'll speak for all of AM and say you ******* for making so many squat PRs, but I mean it in the "I'm proud of all you accomplished and it's awesome" kinda way :D
 
Speaking of, it's been a while since you've posted a DL video.

I think I'd be ok with squatting more than I DL, tbh.
 
RegisterJr said:
Speaking of, it's been a while since you've posted a DL video.

I think I'd be ok with squatting more than I DL, tbh.
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Well, I've been running the cube for my deadlift. The work is boring so I don't really bother filming. Pushing for consistent rep PRs with 5/3/1 put my technique in the toilet and gave me lower back pain.
 
I have always squatted more then my deadlift. I really have to get worked up to pull deadlift maybe I need to do that with my bench☺
 
Duramaxhd said:
I have always squatted more then my deadlift. I really have to get worked up to pull deadlift maybe I need to do that with my bench
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Or separate? I couldn't pull as much as I do if I were squatting like you beforehand. Makes sense to me to split them up.
 
RegisterJr said:
Or separate? I couldn't pull as much as I do if I were squatting like you beforehand. Makes sense to me to split them up.
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Personally, even though ive never competed, i think it is smart to pull after squats or bench. That way you are in a slightly fatigued state. After all, the meet is what really matters so why not try to mimic those conditions as much as possible.

On the other hand, i do see what youre saying. Back when i ran JCs 6 week program he had you pull directly after heavy squats and man did that suck.
 
Duramaxhd said:
They aren't split on meet day so I deal with it lol
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No, but you also don't go to the gym regularly an and split your workout over a 5-10 hour timeframe.
 
Duramaxhd said:
Not sure what your saying here brother
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I've never been to a meet, so if guess I don't know what I'm saying either. Lol

You said they aren't split on a meet day, and I was just pointing out that the meet isn't crammed into a smaller session, either.
 
The only one I've done took about 6hr if I remember correctly. I hope to do 2 more this year and I hear they are getting a bit long now
 
Week 7, Day 3, Part B

Bench
(1st rep paused)
260x5
260x5
260x5

CGBP
(all reps paused)
235x8
235x6 (misgrooved, so I racked it)

Incline Dumbbell Bench
100sx10
100sx10

Weighted Chin-Ups
3x8 then lat pulldown drop-set

Unilateral Cable Row
2x15

Rolling Tricep Extension
3x15
superset
Dumbbell Curl
3x15

Calf Raises
3x15 then drop-set

Solid session. Rest day tomorrow.

I like showing off the gains in a cutoff or tank top just as much as the next guy, but nothing beats a sweat drenched session in a hoodie and track pants.

Stay strong AM.
 
liftandswim said:
:) thanks rob!

I can now squat more than I deadlift. In sleeves. Why?
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My last full power I squatted 50lbs more than I pulled. Once you learn how to deadlift, you'll be right there. People say deadlift is the simplest, but it's really not. A lot of nuance.
 
SweetLou321 said:
Conventional is simple in my mind, sumo is not.
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Sumo is definitely more fickle. Sucking at sumo can rob you of a ton of weight. But, remember that time you put 70lbs on my conventional in a week?
 
herderdude said:
My last full power I squatted 50lbs more than I pulled. Once you learn how to deadlift, you'll be right there. People say deadlift is the simplest, but it's really not. A lot of nuance.
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Yeah, it's all feels awkward to me at the moment. I'm doing my best to remain patient. Bolt said it took him awhile too.
 
liftandswim said:
Yeah, it's all feels awkward to me at the moment. I'm doing my best to remain patient. Bolt said it took him awhile too.
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As strong as you are, the day you figure it out won't be a five pound PR. It'll be much closer to 50.
 
herderdude said:
Sumo is definitely more fickle. Sucking at sumo can rob you of a ton of weight. But, remember that time you put 70lbs on my conventional in a week?
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Yes it can, but getting good at sumo can add add a ton of weight to your pull lol. I don't remember ever adding that much to anyone's lifts, sorry if I'm having a brain fart lol.
 
SweetLou321 said:
Yes it can, but getting good at sumo can add add a ton of weight to your pull lol. I don't remember ever adding that much to anyone's lifts, sorry if I'm having a brain fart lol.
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Last year, I was stiff legging with my hips as far away from the bar as possible, and you talked some sense into me two weeks before my last full power meet.
 
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