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Liftandswim's Log

7/8

Week 9, Day 3, Part A

Squat
(belt-less)
350x5
350x5
350x5
350x5
350x5

High Bar Squat
(belt-less)
365x3
365x3
365x3

Leg Press
(30 seconds rest)
5x10

Lunges
50 total

Cable Crunches
3x15

Workouts like this are harder mentally than physically. Putting in the work.

Upper crap tonight.

Stay strong AM.
 
Is a lot of work regardless! Plus you doing 2-a-days is brutal over time. Your conditioning has to be superb now!
 
turff49 said:
Is a lot of work regardless! Plus you doing 2-a-days is brutal over time. Your conditioning has to be superb now!
Click to expand...

Thanks, turf. And yeah, the two-a-days are rough, but worth it. 8 total sessions a week, roughly 10 hours in the gym (actual work time).

Back in my swimming days I was putting in 20 hours a week training. So I'm still about half. Equals out though because weights are more stressful.

I have decent genetics, but I'm really not an extraordinary athlete. I will out work most anyone though.
 
Last edited:
Enjoy your two a days while you can. Wait until your body feels older and have kids
 
Week 9, Day 3, Part B

Pull-Ups
50 total

Chest Supported Row
5x12

Dumbbell Row
2x15

Machine OHP
5x12

Cable Lateral Raises
3x20

Seated Face Pulls
5x20

Dumbbell Shrugs
3x20

Rope Pushdown
5x15
superset
Dumbbell Curl
5x15

Cable Curl
2x20 then drop
superset
Cable Kickbacks
2x20 then drop

Calf Raises
3x15 then drop

Tomorrow is a scheduled rest day, but I'll probably have to workout. Girlfriend's 21st is tomorrow so I have to move stuff around and skipping a workout is never an option!

Stay strong AM.
 
Rough squat day there man. 25 reps with 350 belt less is dam good volume. Women never understand that not going to the gym isn't an option lol.
 
Hungover. But I'm hauling my ass to the gym. It's the final cube heavy deadlift day and next week is a deload. We'll see what I decide to do. I'll make a decision based on how 405 feels. Update in a bit.
 
Good luck brotha. Deadlifting hungover is always fun
 
7/10

Week 9, Day 5

Deadlift
440x1 (accidentally deleted film)
480x1 (taped) Invalid Link Removed
520x1 (taped) PR Invalid Link Removed

Barbell Lunges
95x6 each leg
115x6 each leg
135x6 each leg

Weighted Back Extensions
3x15

Leg Curl
5x12 then drop

Leg Extension
4x20 then drop

KB Swings
100 total

Turns out I know how to deadlift a little bit. 520 wasn't even that bad, but if you look at my overhand I was losing grip. So I called it there. I'm running on 10 beers, Taco Bell, poptarts this morning, and caffeine. I'll take it.

I like the cube for my deadlift. Maybe something else might work better, but I never had to pull heavy (so I could squat more frequently) and the result? A 15# PR that looked and felt much better. Gonna stick with it.

Stay strong AM.
 
Heck ya! That thing flew!!

I see the hand lose its fist, but I wouldn't quite say you were losing grip. Those hook fingers stuck. You only have to hold it long enough to lock0ut, and you held longer. Nice job man.
 
congrats man. Looked real smooth.
 
RegisterJr said:
Heck ya! That thing flew!!

I see the hand lose its fist, but I wouldn't quite say you were losing grip. Those hook fingers stuck. You only have to hold it long enough to lock0ut, and you held longer. Nice job man.
Click to expand...

Thanks, Thomas. I've finally found what works for me (for the time being). Excited to see where my pull goes over the course of the next year.
 
Oh man, your head is gonna hurt so bad, dude! If your grip starts to go, Your body won't pull as hard. I've had that problem. Slick commercial bars can bring grip into question wayyy before it would on a nice bar. I wouldn't worry about grip at all. Congrats on the PR! Time to find a meet soon.

Finally saw the video. I hate when people say this to me, but
I'll tell you anyway. There are more pounds to be had, and soon! You stick to your Dan Green cube method and next one to go down is 550.
 
Too easy.... ;)
 
herderdude said:
Oh man, your head is gonna hurt so bad, dude! If your grip starts to go, Your body won't pull as hard. I've had that problem. Slick commercial bars can bring grip into question wayyy before it would on a nice bar. I wouldn't worry about grip at all. Congrats on the PR! Time to find a meet soon.

Finally saw the video. I hate when people say this to me, but
I'll tell you anyway. There are more pounds to be had, and soon! You stick to your Dan Green cube method and next one to go down is 550.
Click to expand...

I've been lucky enough that my gym bought a brand new bar at the first of the year and it's always available on deadlift day. If that bar gets like the rest, then I'm prepared to buy my own bar and carry it in and out with me.
 
herderdude said:
Oh man, your head is gonna hurt so bad, dude! If your grip starts to go, Your body won't pull as hard. I've had that problem. Slick commercial bars can bring grip into question wayyy before it would on a nice bar. I wouldn't worry about grip at all. Congrats on the PR! Time to find a meet soon.
Click to expand...

Yeah these bars suck. I'm used to it by now. I think that's one of the reasons I decelerated at the top. That, and my body subconsciously chose the path of least resistance (i.e. slowing down). If I don't cue an explosive lockôut, it won't happen. Need to work on that.

And thanks, dude. I really appreciate it.

Edit: saw your edit. Pounds will be had, don't worry!
 
RegisterJr said:
I've been lucky enough that my gym bought a brand new bar at the first of the year and it's always available on deadlift day. If that bar gets like the rest, then I'm prepared to buy my own bar and carry it in and out with me.
Click to expand...

I'm not opposed to this idea either. I'm broke though
 
RegisterJr said:
I've been lucky enough that my gym bought a brand new bar at the first of the year and it's always available on deadlift day. If that bar gets like the rest, then I'm prepared to buy my own bar and carry it in and out with me.
Click to expand...

My friend does it. She bought a Rogue Ohio Power Bar and takes it to gyms that don't have good bars when her schedule gets thrown off.
liftandswim said:
Yeah these bars suck. I'm used to it by now. I think that's one of the reasons I decelerated at the top. That, and my body subconsciously chose the path of least resistance (i.e. slowing down). If I don't cue an explosive lockôut, it won't happen. Need to work on that.

And thanks, dude. I really appreciate it.

Edit: saw your edit. Pounds will be had, don't worry!
Click to expand...

You know what to do. We all have our flaws. Lots of times in training my hold at lock out is milliseconds long. I've been taught better but have to remind myself. And you will totally slow down If your grip starts to go.
 
Looked good man. Glad to see your pull improving. I also improve from sub max pulling. Except I can't handle the volume you can so 5/3/1 seems to do the trick for me. Or at least did my last meet. Tripled my 1rm using it.
 
SweetLou321 said:
Looked good man. Glad to see your pull improving. I also improve from sub max pulling. Except I can't handle the volume you can so 5/3/1 seems to do the trick for me. Or at least did my last meet. Tripled my 1rm using it.
Click to expand...

Thanks, Lou. Gotta long way before I'm on your level. What's your PR? 600?

Sub-Max is the way to go! It's boring, at times, but it pays off.
 
liftandswim said:
Thanks, Lou. Gotta long way before I'm on your level. What's your PR? 600?

Sub-Max is the way to go! It's boring, at times, but it pays off.
Click to expand...

Yeah 600 is my all time raw PR. I have more in me. Whenever I decide to test I'll prove it to the world lol. You will be there before you know it man. All patience.

Yeah it is boring. But I like pulling for higher reps. Let's me get aggressive.
 
Dam nice work that 520 flew. I hate just about every bar at my gym... They got this one nice thin one, but it bends like a mfer.
 
7/11

Week 9, Day 6

OHP
145x5
160x3
180x1+ (3)

Push Press
135x3
155x3
175x3
200x1

Paused OHP
140x5
140x5

Unilateral Dumbbell OHP
2x10

Dumbbell Row
3x12

Kroc Row
100x40 each arm

Face Pulls
3x15
superset
Cable Lateral Raises
3x15

Lateral Raise Partials
2x20
superset
Prone Rear Flys
2x20

Rope Pushdown
5x15 then drop
superset
Dumbbell Curl
5x15 then drop

Seated Calf Raises
3x20 then drop

Strength was down a little bit today. Sleep and nutrition have been subpar the past few days. No worries, still got the work in.

Stay strong AM.
 
Shoulda gone in with a hangover
 
Lmao
 
Huge PR!! Beer and pop tarts?? Together? Might have to try that and see what my next PR will be...lol
 
I don't know if I could PR with a hangover.

I'm tempted to try the whiskey pulls on a singles week, but I'd be tempted to nap afterwards.
 
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