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Liftandswim's Log

Yay we all hate jeans. Anytime I wear them the wife carries my stuff bc I can't fit **** in my pockets. Basketball shorts are the real tip yall!
 
rob112 said:
Yay we all hate jeans. Anytime I wear them the wife carries my stuff bc I can't fit **** in my pockets. Basketball shorts are the real tip yall!
Click to expand...

Lol thats what i have the gf do. I can fit either my phone or wallet, but never both. She always gets the keys.
 
7/31

Week 12, Day 5, Part A

Front Squat
340x3
345x3
350x3

High Bar Pause Squat
375x3
375x3

Deadlift
(belt-less)
320x3
320x3
320x3
320x3
320x3
320x3
320x3
320x3

Block Pull
(belt-less)
345x5
345x5

Deficit Pull
(belt-less)
295x8
295x8

Unilateral Leg Press
4x15

Knees were eh.

Overhead and upper accessory tonight.

Stay strong AM.
 
liftandswim said:
7/31

Week 12, Day 5, Part A

Front Squat
340x3
345x3
350x3

High Bar Pause Squat
375x3
375x3

Deadlift
(belt-less)
320x3
320x3
320x3
320x3
320x3
320x3
320x3
320x3

Block Pull
(belt-less)
345x5
345x5

Deficit Pull
(belt-less)
295x8
295x8

Unilateral Leg Press
4x15

Knees were eh.

Overhead and upper accessory tonight.

Stay strong AM.
Click to expand...

Do you use percents for all the squats?
 
Nope. I've been continually adding weight to the squat variants as I see fit. About 5lbs every or every other session. Next training cycle I will start to moderate with percents though as I'm reaching what I'd consider unnecessarily heavy weights for assistance squatting. Now that I know where I'm at with each lift using percentages will be easier. I'll still autoregulate though. Add and subtract on the day.
 
rob112 said:
Yay we all hate jeans. Anytime I wear them the wife carries my stuff bc I can't fit **** in my pockets. Basketball shorts are the real tip yall!
Click to expand...

Lol hell yeah. Got the iPhone in an otterbox so that almost never goes in, fits in one pair of my jeans I think. Wallet is okay. Keys go on a belt loop via carabiner.

But nice work man, dam heavy fronts..
 
Anything in the 3's on fronts is beastly enough.
 
Week 12, Day 5, Part B

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

Seated OHP
135x8
135x8
135x8

Weighted Chins
3x8

Cable Row
3x12

Face Pulls
5x15
superset
Cable Lateral Raises
5x15

Cable Kickbacks
5x20

Calf Raises
3x20 then drop

Good session. Strength is there, slowly but surely inching up.

Diet/BW update:

Spent the first 10 weeks of this training cycle in a sizeable caloric surplus. Put on about 14lbs. Topped out around 220 AM weight. Weeks 11-15 (it's week 12, see above) I'll be hanging out at maintenance. This morning I was 217. I'll spend weeks 16-20 in a small caloric surplus. Thinking I'll top out around 222-225. From there I'll do a 10 week cut and repeat, roughly, the same process.

Stay strong AM.
 
Duramaxhd said:
I really need to start front squats again I don't care if I don't do them per the way u guys say as long as they are getting me results
Click to expand...

Whaddya mean per we's guys? You at least have the bar on the front, right? :)
 
That why I hate text it wasn't ment to be in a dick head tone

Just ment I can't do them narrow at all so I'll just do them in the best way I can
 
Didn't think you sounded like a dick and I knew exactly what you meant. Idk if they're a magical exercise, but they help me I'll say that
 
Duramaxhd said:
That why I hate text it wasn't ment to be in a dick head tone

Just ment I can't do them narrow at all so I'll just do them in the best way I can
Click to expand...

I can't do them narrow either. Still feel them in my quads.

You didn't sound like a d¡ck, I was just messing with you.
 
8/1

Week 12, Day 6

High Bar Squat
(belt-less, short rest idk exactly)
315x2
365x2
405x2
365x2
315x2

Pull-Ups
50 total

Chest Supported Row
5x10
superset
Floor Flys
5x10

Rear Delt Fly Machine
3x20 then drop

Lateral Raise Partials
2x15 then drop

Rope Pushdown
5x15 then drop

Incline Curl
3x10
superset
Empty Barbell Curl
3x10

Preacher Curl Machine
burnout

Slept in like a motherfuker today so all I've had was my Gatorade intra workout. I need food.

Stay strong AM.
 
Yep I complain about getting up at 4 5 or 6 am to lift on the weekends but after its over I still have a good chunk of the day left
 
8/3

Week 13, Day 1, Part A

Squat
(belt-less)
365x4
365x4
365x4
365x4
365x4

High Bar Squat
(belt-less)
375x3
375x3
...too heavy.

Low Bar Pause Squat
(belt-less, long pauses)
315x5

Horizontal Leg Press
(30 seconds rest, remain in bottom position during rest)
5x10

Leg Curl
3x10, 2x20

Feeling good again. Took more time warming up and even did a little cool down.

Upper tonight.

Stay strong AM.
 
rob112 said:
You are a power bottom man, it's all good
Click to expand...

I'm a power everything.

Week 13, Day 1, Part B

Seated OHP
135x10
135x10
135x10

Paused Dumbbell Incline Bench
70x12
70x12
70x12

Pull-Ups
50 total

Chest Supported Row
3x15

Lateral Raises
3x15
superset
Prone Rear Flys
3x15

Dumbbell Front Raise
3x15

Rope Puahdown
5x15
superset
Dumbbell Curl
5x15

Seated Calf Raises
3x15, 2x20

Putting in the work.

Stay strong AM.
 
Nice pump session.
 
Thanks, guys.

8/4

Week 13, Day 2

Barbell Curl
80x10
90x8
105x5+ (6)

Alternating Hammer Curl
2x10

Dumbbell Preacher Curl
3x15

Incline Curl
2x20

Preacher Curl Machine
3x15 then drop

*all sets after the barbell curls were supersetted with CG push-ups

Busy day. What is 7am and how do I get rid of it?

Stay strong AM.
 
I wish I could get up at 7am lol that's not happening with a new born anymore lol

I can get down with that arm sesh!
 
liftandswim said:
Lol maybe for Thomas. He's up at like 2am or something
Click to expand...

0315 on leg and DL day, 0330 on all other days. About to change that to 0300/0315 though.
 
liftandswim said:
What time do you get to bed? Is your gym 24/7?
Click to expand...

9pm is my goal. Yes, it's 24hr. It's amazingly empty at that time. Best time to go, except the kids destroy the restrooms in the middle of the night.
 
8/5

Week 13, Day 3, Part A

Deadlift
(belt-less)
390x2
390x2
390x2
390x2
390x2

Block Pull
(belt-less)
415x2
415x2

Deficit Pull
(belt-less)
365x5
365x5

Front Squat
work up, work up
355x3
245x10...too easy
Invalid Link Removed

Unilateral Leg Press
3x15

Block pulls suck. A lot. Deficits too. Probably means they're good for me though.

Little form breakdown on the front squats, but I was gassed going into the set so I'll take it. Filmed it just because.

OHP 5s and upper accessory tonight.

Stay strong AM.
 
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