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Liftandswim's Log

Her legs look stronger than yours.

Looking good man.
 
7/20

Week 11, Day 1, Part A

Squat
work up, work up
450x1
470x3 PR Invalid Link Removed
425x3
425x3

Low Bar Pause Squat
385x2
385x2

High Bar Pause Squat
370x2
370x2

Leg Curl
5x12

Traveling Lunges
2x20 total steps

Abdominal Machine
3x25

470 was too easy. After the first rep I thought I mis-loaded the bar. Gonna be a great mesocycle.

Took 2 weeks (16 days actually) off all pec work. Back at it with some flys and paused dumbbell benching tonight. Won't resume bench training until week 16. As I said before i'm in no rush. My pecs will never be a weak point in my bench (or physique for that matter). I'll take this time to hit more delt, back, and tricep work.

Stay strong AM.
 
Smooth squatting man. Looked real, real comfortable.
 
Awesome PR man.
 
liftandswim said:
Felt smooth too. I almost kept going, but decided against deviating from the plan.
Click to expand...

You definitely looked like you had a couple more in the tank. Looked like an rpe of about 7.5
 
liftandswim said:
I think that's pretty accurate. Planning to hit an AMRAP with 480 in week 13 so we'll see what happens
Click to expand...

Nice. That'll be a true AMRAP or you gonna cap it at a 9-9.5 rpe?
 
Week 11, Day 1, Part B

Dumbbell Fly
3x15

Paused Dumbbell Bench
3x15

Barbell Row
3x10

Lat Pulldown
3x15

Face Pulls
3x20
superset
Lateral Raises
3x20

Rolling Tricep Extension
5x15
superset
Incline Curl
5x15

Paused WGBP
1x20

Calf Raises
3x15 then drop

Feel good.

Stay strong AM.
 
How'd the pec hold up?
 
liftandswim said:
Felt good, but the weights weren't heavy. Focused on staying tight and controlling the load. Used 50s on the flys, 70s on the paused benching. Working my way back into it.
Click to expand...

I can barely do fly's with 15s and paused db press 70s is hard for me. Why are my pecs so weak lol.
 
liftandswim said:
Felt good, but the weights weren't heavy. Focused on staying tight and controlling the load. Used 50s on the flys, 70s on the paused benching. Working my way back into it.
Click to expand...

Good to hear
 
7/21

Week 11, Day 2

Barbell Curl
75x10
85x10
95x10+ (12)

Alternating Hammer Curl
2x10

Overhead Extensions
3x15

Incline Curl
5x10

Dumbbell Preacher Curl
3x15

Tricep Pushdown
5x15 then drop

Cable Curl
(eye level, to face)
3x15 then drop

Stay strong AM.
 
7/22

Week 11, Day 3, Part A

Deadlift
(belt-less)
345x8
345x8

Block Pull
(belt-less)
365x6
365x6

Deficit Pull
(belt-less)
320x8
320x8

Front Squat
335x3
340x3
345x3

Unilateral Leg Press
3x15

Cable Crunches
3x15 then drop

Tired.

Overhead and upper accessory tonight.

Stay strong AM.
 
liftandswim said:
7/22

Week 11, Day 3, Part A

Deadlift
(belt-less)
345x8
345x8

Block Pull
(belt-less)
365x6
365x6

Deficit Pull
(belt-less)
320x8
320x8

Front Squat
335x3
340x3
345x3

Unilateral Leg Press
3x15

Cable Crunches
3x15 then drop

Tired.

Overhead and upper accessory tonight.

Stay strong AM.
Click to expand...

How do you like the cube for pulls?
 
It's not terribly exciting, but I hit a 15# PR after 10 weeks. Keep in mind I'm squatting a lot and I throw in some extra pulling volume every 1.5 weeks, so I can't really say I'm following the cube religiously.
 
liftandswim said:
It's not terribly exciting, but I hit a 15# PR after 10 weeks. Keep in mind I'm squatting a lot and I throw in some extra pulling volume every 1.5 weeks, so I can't really say I'm following the cube religiously.
Click to expand...

Thanks for the feedback. Ever considered your high squat volume takes away from your pulls?
 
SweetLou321 said:
Thanks for the feedback. Ever considered your high squat volume takes away from your pulls?
Click to expand...

Hm, not sure. It probably does, but I'm not competing anytime soon and I really enjoy squatting. My pulls are still progressing, so I'm not too worried about it.

Could say the same about the amount of overhead work I do (and all the curling...). Before I hurt my pec, bench-overhead ratio was about 1:1.

I'm really just enjoying training for the sake of training at the moment. Building a big, strong, balanced, healthy physique.
 
Week 11, Day 3, Part B

Seated BTN Press
160x5
160x5
160x5
160x5
160x5

OHP
130x9
130x9

Weighted Chins
3x8

Cable Row
3x12

Face Pulls
5x15
superset
Cable Lateral Raises
5x15

Cable Kickbacks
5x20

Seated Calf Raises
4x20 then drop

Rest day tomorrow.

Stay strong AM.
 
Not bad pressing for a guy who reads magazines about other dudes
 
7/24

Week 11, Day 5

Squat
(belt-less)
360x4
360x4
360x4
360x4
360x4

High Bar Squat
(belt-less)
370x3
370x3
370x3

Straight Arm Rope Pulldown
3x20
superset
Lateral Raises
3x20

V-Grip Pulldown
3x10

Horizontal Leg Press
(legs remain on platform in between sets, 30 seconds rest)
5x10
...ouch.

Leg Curl
3x20

Dumbbell Row
2x20

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Can't train tonight, so I'm combining today's AM and PM sessions + tomorrow's session into two longer workouts. Life happens.

Stay strong AM.
 
Squats and curls, curls and squats...
 
Wait wait wait...what the hell is a squat rack and how does it work dem bicep peakolas?
 
Coaching a swim meet today. Got a workout in in between prelim/final sessions at the recreation complex it's at.

7/25

Week 11, Day 6

Standing Dumbbell OHP
3x15

Paused Dumbbell Incline Bench
3x10

Machine Flys
2x20

Pull-Ups
50 total

Chest Supported Row
3x15

Lateral Raises
3x15
superset
Prone Rear Flys
3x15

Machine Lateral Raises
2x20

Rope Pushdown
3x15
superset
Rope Curl
3x15

Exhausted. Need to drink more water.

Stay strong AM.
 
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