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Liftandswim's Log

10/5

Hypertrophy Block #1

Week 2, Day 2

Pause Incline Bench
185x10
225x8
225x8
185x10

Dumbbell Flys
3x15
superset
Cable Row
3x15

Face Pulls
5x15
superset
Seated Lateral Raises
5x15

Dumbbell Shrugs
2x20
superset
Lateral Raise Partials
2x20

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Rope Curl
3x10
superset
CG Push-Ups
3x10

Better at incline than I thought. Haven't done it with the barbell consistently in probably 2 years. Rest was fluff and buff.

Stay strong AM.
 
Thanks, gents. Feeling good about where I'm at and where I'm headed. Today is an off day. Tomorrow I'll be hitting 5x8 on high bar and 4x8 on CGBP and some upper accessory work.
 
10/7

Hypertrophy Block #1

Week 2, Day 3

High Bar Squat
330x8
330x8
330x8
330x8
330x8

Pause CGBP
215x8
215x8
215x8
215x8

Weighted Chins
4x8
superset
Lateral Raises
4x15

Cable Row
3x15
superset
Prone Rear Flys
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Tiring session. Really had to motivate myself to hit my accessory work. Wasn't really in it mentally today.

Stay strong AM.
 
Looked pretty good to me. We all have those days those.
 
RegisterJr said:
Looked pretty good to me. We all have those days those.
Click to expand...

capo180 said:
Dam good day still man! Got the work in, that's what counts.
Click to expand...

Thanks, guys! I always feel better after I'm done (no duh).

10/8

Hypertrophy Block #1

Week 2, Day 4

Deadlift
325x3
325x3
325x3
325x3
325x3
325x3
325x3
325x3

Block Pull
355x5
355x5

Deficit Pull
305x8
305x8

BSS
5x10

Leg Curl
3x20
superset
Leg Extension
3x20

Stay strong AM.
 
As far as the main work goes, are you just running the cube deadlift as programmed? I was thinking about doing that for my hypertrophy block, but i may just repeat the rep days over and over again. (Adding 5-10lb each day for the next 3 week block).
 
jswain34 said:
As far as the main work goes, are you just running the cube deadlift as programmed? I was thinking about doing that for my hypertrophy block, but i may just repeat the rep days over and over again. (Adding 5-10lb each day for the next 3 week block).
Click to expand...

Pretty much as programmed. I'm still squatting at a relatively high volume and hitting an additional deadlift accessory day once every two weeks so repeating rep day would be a bit much for me.
 
Cool. I might guinea pig myself and see how it goes. Probably add in RDLs on another day and hit some upper accessory work after the deads. Not gonna lie im pretty ****ty at programming. I nitpick and probably make it more difficult than it should be. So having something already laid out for one of the lifts is nice.
 
jswain34 said:
Cool. I might guinea pig myself and see how it goes. Probably add in RDLs on another day and hit some upper accessory work after the deads. Not gonna lie im pretty ****ty at programming. I nitpick and probably make it more difficult than it should be. So having something already laid out for one of the lifts is nice.
Click to expand...

My tips with all this, I'm not great at programming either bc I nitpick, is:

1: pick your goal for the block
2: pick percents that correlate with goal (60-70% hyper, 70-85% strength, 85-100% peaking)
3: pick a starting volume for your rep ranges (6-10 hyper, 4-6 strength, 1-3 peaking). Pripilens (sp?) Table is a good place to start. Then track volume and increase gradually over time.
4: pick your lifts. Can be all comp lifts or some variation for fun or weaknesses
5: pick you days per week schedule that meets your time needs and preferences.
6: have fun, always.
 
Girlfriend has my car and she'll be gone most of the day. Going old school and walking to the gym. Google says it's a little less than an hour.
 
Duramaxhd said:
Tell her to buy a car
Click to expand...

She's broke.

10/10

Hypertrophy Block #1

Week 1, Day 5

OHP
135x3
150x3
170x3

Push Press
185x3
205x3...relatively easy.

...back to OHP
135x8
135x8

Chest Supported Row
5x10
superset
Lateral Raises
5x15

V-Grip Pulldown
3x15
superset
Face Pulls
3x20

Tricep Pushdown
5x15
superset
Dumbbell Preacher Curl
5x15

Seated Dip Machine
2x20
superset
Machine Preacher Curl
2x20

Now to walk home. I'm hungry.

Stay strong AM.
 
Hit up the foods during the walk.
 
Good choice. I went to Wendy's last weekend. Not too bad.
 
Back in my fat man days I would go there and get a classic triple with double the beef for 58 cents more, 6 pattys lol
 
jswain34 said:
Good choice. I went to Wendy's last weekend. Not too bad.
Click to expand...

It was delicious.

Duramaxhd said:
Back in my fat man days I would go there and get a classic triple with double the beef for 58 cents more, 6 pattys lol
Click to expand...

Sounds like bulking season. Throw in a frosty and some fries too.

10/11

Hypertrophy Block #1

Week 3, Day 1

Pause Squat
330x6
330x6
330x6
...switch to regular squat
365x6
405x6...RPE 5? Extremely easily. Think I could grind out 12 if I had to.

Pause CGBP
220x8
220x8
220x8
220x8

Dips
2x15
superset
Dumbbell Curl
2x15

Face Pulls
3x20


Running short on time today. Had to get to work. I'll make up some additional accessory work throughout the week.

Stay strong AM.
 
Dem squats though. I wonder what its like to be a strong squatter ha
 
Glad im not the only one that thinks that when i see them
 
SweetLou321 said:
I like to see the vids to see you positioning honestly. How wide do you squat and can you squat the same in flats but prefer oly shoes?
Click to expand...

I can throw up some vids next time I squat. It'll be high bar though. My technique is a little bit differet.

I squat a little bit outside shoulder width. I'll get some angles that show what it looks like.

I am uncomfortable squatting in flats, but that's likely because I never do. Perhaps I lack a little ankle mobility. Idk.
 
SweetLou321 said:
How far are the pins from each other? That is nuts to me. My last suggestion is to put plates under the rack or wood to elevate yourself.
Click to expand...

Far enough apparently. My luck right? It's smaller than my old rack too. Can't grip as wide as I'd like and I have to make sure I don't smash a pinky on the rerack. I feel like all I do is bîtch, but this equipment sucks.
 
liftandswim said:
Far enough apparently. My luck right? It's smaller than my old rack too. Can't grip as wide as I'd like and I have to make sure I don't smash a pinky on the rerack. I feel like all I do is bîtch, but this equipment sucks.
Click to expand...

I feel your pain 100% bud. You said you had two gyms to pick from? Is the other one just as bad?

You will figure it out. We all do eventually.
 
Time to put a rack in the living room. Just tell the girl - priorities, priorities, priorities!!
 
SweetLou321 said:
How far are the pins from each other? That is nuts to me. My last suggestion is to put plates under the rack or wood to elevate yourself.
Click to expand...

This was what our last rack was like. The pins were almost 6" apart, and I was either on my toes or already squatting to unrack. I once put plates down but was very dangerous getting on them to rerack the bar.

If I were in your shoes Ian I'd cut plywood to fit the entire rack. You can also use it for deficit pulls.
 
I hate squat racks like that. I remember those feels.....

Those exact feelings are why I pretty much passed out and died from excitement when I first bought my rack from Rogue! Not to mention the super close pin spacing for bench too!

Sorry I don't know how to get around it though, in a commercial gym there really is only so much you can do. :dead:
 
10/12

Hypertrophy Block #1

Week 3, Day 2

Straight Arm Rope Pulldown
3x20
superset
Lateral Raises
3x20

Chest Supported Row
5x10

Cable Row
2x12
superset
Dumbbell Shrugs
2x20

Weighted Chins
2x8
superset
Dips
2x15

Seated Lateral Raises
5x15
superset
Face Pulls
5x15

Tricep Pushdown
4x15
superset
Seated Dumbbell Curl
4x15

Calf Raises
5x15

Solid session. Looking pretty swole these days.

Stay strong AM.
 
10/14

Hypertrophy Block #1

Week 3, Day 3

Deadlift
405x2
405x2
405x2
405x2
405x2

Block Pull
420x2
420x2

Deficit Pull
370x5
370x5

Seated BTN press
135x8
135x8
135x8
135x8

Cable Row
3x12

Dumbbell Row
2x15

Tricep Pushdown
4x15
superset
Incline Curl
4x15

Incline Skullcrusher
3x15
superset
Rope Curl
3x15

Stay strong AM.
 
Came home and ate 6 ounces pork sausage, 3 scrambled eggs, 1 serving instant oats, and 2 mini-bagels with cream cheese. I'm cutting. Feels good.
 
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