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Liftandswim's Log

Ended up being able to lift tonight. Did Saturday's scheduled bodybuilding work because I wasn't up for OHP'ing heavy. I'll do that tomorrow.

Week 14, Day 5, Part B

Pull-Ups
50 total

Chest Supported Row
2x15

Cable Row
5x15
superset
Floor Flys
5x15

Straight Arm Pulldown
2x20

Rear Delt Fly Machine
3x15
superset
Machine Fly
3x15

Lateral Raises
4x15

Dumbbell Preacher Curl
2x20
superset
Overhead Extensions
2x20

Preacher Curl
3x10
superset
Empty Bar Curl
3x10

Tricep Pushdown
5x15

Stay strong AM.
 
8/15

Week 14, Day 6

OHP
145x5
165x3
185x1+ (5) PR

Paused OHP
145x5
145x5
145x5

Cable Row
3x15

Dumbbell Row
2x20

Machine Incline Bench
3x15

Face Pulls
3x20
superset
Lateral Raises
3x20

Rolling Tricep Extension
5x15

Incline Curl
5x15
superset
CG Push-Up
5x15

Calf Raises
5x15

About damn time I hit an OHP PR. Been too long. Gives me confidence going into the next mesocycle of training.

Deload begins on Monday,

Stay strong AM.
 
jimbuick said:
I have a love/hate relationship with OHP.

As in, I hate doing it. And love when I don't have to do it.
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Lol. It's a bîtch of a lift, that's for sure. For me, it's also the most variable. Two weeks ago I hit 180x3 and the third rep was a grinder. Today, I hit 185x5.
 
liftandswim said:
Lol. It's a bîtch of a lift, that's for sure. For me, it's also the most variable. Two weeks ago I hit 180x3 and the third rep was a grinder. Today, I hit 185x5.
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It's the juice.
 
liftandswim said:
All of it.

But really, I hit 185x4 roughly 35 weeks ago. Check my log. 185x5 was a long time coming. I blame that cut I went on. And I have another one coming in 6 weeks :(
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I surely can't blame cutting.
 

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Deload begins.

8/17

Week 15, Day 1

Squat
work up, work up
440x1
350x3
350x3

High Bar Pause Squat
315x5

Bench
225x5
225x5
225x5

Pull-Ups
30 total

Cable Row
2x15

Lateral Raises
2x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Quads/knees didn't hurt. But it felt off. Idk how to describe it.

Stay strong AM.
 
Brb hitting close to Jared's max on a deload. Lol nice work. Pec didnt seem to bother you today either on the bench huh? Good news.
 
jswain34 said:
Brb hitting close to Jared's max on a deload. Lol nice work. Pec didnt seem to bother you today either on the bench huh? Good news.
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Lol, thanks. I'll be hitting 505 then some triples with 440 next Monday. Bring on the fun.

And pecs feel 100%. Knock on wood.
 
Squatting 440 on a deload.. Nice OHP too man! That's one hard lift to get moving when you aren't putting weight on.
 
Crazy... Gotta at least catch your deload squat...
 
Continued deload.

8/19

Week 15, Day 3

Deadlift
365x2
405x1
365x2
315 for 6 singles (clustered)

Paused OHP
135x5
135x5
135x5

Chest Supported Row
3x15

Face Pulls
5x15
superset
Cable Lateral Raises
5x15

Hammer Curl
3x10

Stay strong AM.
 
Is that paused OHP on the clavicle area? Find it is helping with strength similar to other movements?
 
rob112 said:
Is that paused OHP on the clavicle area? Find it is helping with strength similar to other movements?
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Yes.

Hard to say, but I like it. Builds strength out of the weakest range of motion of the OHP and (in theory) should help me off the chest in the bench press. Although, strict OHP would do the same, really. All in all, I think it's a way to take a tough exercise and make it harder. Gotta love that.
 
liftandswim said:
Yes.

Hard to say, but I like it. Builds strength out of the weakest range of motion of the OHP and (in theory) should help me off the chest in the bench press. Although, strict OHP would do the same, really. All in all, I think it's a way to take a tough exercise and make it harder. Gotta love that.
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Absolutely. I wanna give behind the head push press a whirl in one of my blocks for OHP, but I would like to try this down the road as well. Good stuff.
 
FWIW, Mike T said in his last coaching call that the strict OHP has better carryover to the bench press for the majority of lifters. Variety is good though. Just throwing that out there because I know you like Mike too.
 
Yea I watched that. But he said it works great for him. I never tried it, but figured it can't hurt. I never stray to far for too long from the main movements though.
 
I watch/read tons of crap. Just for the information. I try to absorb as much as I can from a variety of trusted sources and distill it for future use.
 
What is a 'strict OHP'? I've been pausing all my reps at my clavicle since about March because it feels better to me than TnG at the chin or forehead. I thought I was doing them right...
 
RegisterJr said:
What is a 'strict OHP'? I've been pausing all my reps at my clavicle since about March because it feels better to me than TnG at the chin or forehead. I thought I was doing them right...
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There's no right or wrong way. Full ROM should be used regardless (like you're doing). The only difference would be pausing vs. not pausing. By strict I meant no leg drive.
 
liftandswim said:
There's no right or wrong way. Full ROM should be used regardless (like you're doing). The only difference would be pausing vs. not pausing. By strict I meant no leg drive.
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That's why I prefer the seated version. Can't cheat with the legs. Plus you can't get that lean back where you are utilizing the upper pecs like you're doing a standing incline press.
 
turff49 said:
That's why I prefer the seated version. Can't cheat with the legs. Plus you can't get that lean back where you are utilizing the upper pecs like you're doing a standing incline press.
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I see people bastardize seated ones too. Well, now that I think about it...it seems like most can't do any exercise right lol
 
liftandswim said:
I see people bastardize seated ones too. Well, now that I think about it...it seems like most can't do any exercise right lol
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True very true lol. I like the standing ones myself, I just feel tighter on em. Plus I like cleaning the weight into place too.
 
I've seen 80% of seated OH pressers turn it into a incline bench somehow.

Its often because they're using more weight than they need.
 
Same with the standing. Most turn it into a push press because of using too much weight. Use the body and legs to get momentum to push the weight up. Let's face it most knuckleheads don't lift correctly...lol
Just thinking, if they are seated and turn it into an incline they have to have one heck of an arch going on! When I do barbell OHP I prefer seated so I don't cheat.
Very few do seated at my gym so no real comparisons. Most of the guys that do the standing inevitably "bounce" to get the heavier weights going(at my gym).
And the HS OHP has a seatbelt to keep you in place. You'd have to have a very flexible thoracic area to turn it into an incline press, I'm sure some have though...lol
 
Maybe if I used a little bounce is improve my OHP...

I really don't see many people do any OHP, but it's 90% seated at my gym, and probably 88% Smith machine.
 
RegisterJr said:
Maybe if I used a little bounce is improve my OHP...

I really don't see many people do any OHP, but it's 90% seated at my gym, and probably 88% Smith machine.
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It's not a bounce, per se. It's taking advantage of the stretch shortening cycle.

But yeah, people are lame. My gym is the same way. I respect anyone I see doing standing OHP with good form, regardless of weight.
 
Last deload session.

8/21

Squat
(belt-less, sleeve-less...basically naked)
280x2
280x2
280x2
280x2
280x2
280x2
...alternating low and high bar by set.

Pause Bench
205x3
205x3
205x3
205x3
205x3

Pull-Ups
30 total

Cable Row
2x15

Lateral Raises
2x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Yesterday was my birthday. I STILL have a splitting headache.

Stay strong AM.
 
Happy belated birthday dude! Hangovers suck. I hate them. Considering it was your birthday yesterday...im glad you could squat today without quad pain...
 
jswain34 said:
Happy belated birthday dude! Hangovers suck. I hate them. Considering it was your birthday yesterday...im glad you could squat today without quad pain...
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Thanks, Jared! And yeah, I usually limit myself to a few beers. Not yesterday. Regretting it now.

Lol, I'm never gonna live this down.
 
Nah, its your birthday man. Gotta be a little young and stupid while we can still say we were being young and stupid lol.
 
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