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Liftandswim's Log

I wasn't going to check in until tomorrow but I saw the 315x24. DAM.
 
10/20

Hypertrophy Block #1

Week 4, Day 2

Incline Bench
225x8
225x8
225x6
225x6

Cable Crossover (high to low)
3x15
superset
Cable Row
3x15

Cable Crossover (low to high)
3x15
superset
Face Pulls
3x15

Dumbbell Pullover
3x15
superset
Lateral Raises
3x15

Lateral Raise Partials
2x20

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Stay strong AM.
 
liftandswim said:
Nice, come train!

10/19

Hypertrophy Block #1

Week 4, Day 1

Front Squat
315x5
335x5
...switch to high bar squat
315x24 (315xAge) PR

Tempo RDL
2x8

Pause OHP
135x6
135x6
135x6
135x6
135x6

Chest Supported Row
5x10

Triceps (various isolations)
5 sets
superset
Biceps (various isolations)
5 sets

Deviated from the plan today. Guy at the gym wanted me to rep out 315. Said what the hell, okay. Stopped at 24 reps because I was tired. Deloading next week anyway.

What do you guys do for tight calves?

Stay strong AM.
Click to expand...

Might could work that out. Planning on flying out to either Ohio and swinging through a few cities before heading to NJ and swinging back home. Or flying into NJ and swinging through Ohio before heading back home.

Looking like I'll be making a handful of stops along the way for stuff. NJ, Cleveland (possibly), Cincy (possibly), etc.
 
Incline looking strong! Keep it up!
 
10/22

Hypertrophy Block #1

Week 4, Day 3

Deadlift
405x6
405x6

Block Pull
420x3
420x3

Deficit Pull
365x6
365x6

BSS
3x12 each leg

Leg Curl
3x15

Leg Extension
5x15

Day off school/work. Going to get some much needed R&R.

Stay strong AM.
 
Nice block pulls. IDK which I dislike more block pulls or deficits
 
10/23

Hypertrophy Block #1

Week 4, Day 4

OHP
140x5
160x3
180x1+ (4) lost balance

Push Press
185x3
205x3
225x2 PR...not bad.

...back to OHP
145x6
145x6

Chest Supported Row
5x10
superset
Lateral Raises
5x15

V-Grip Pulldown
3x15
superset
Prone Rear Flys
3x20

Tricep Pushdown
4x15
superset
Incline Curl
4x15

...and out of time. Wanted to do a bit more, but that's okay. One more session tomorrow then a deload.

Stay strong AM.
 
Nice OHP. I'm working up to a plate for 3 right now
 
I struggled with OHP for a long time. I could bench 275 before I could OHP 135. OHP responds well to volume. It's a frustrating lift though.
 
liftandswim said:
I struggled with OHP for a long time. I could bench 275 before I could OHP 135. OHP responds well to volume. It's a frustrating lift though.
Click to expand...

It really is. I have huge shoulders. I can bench 315 and struggle with 135 OHP. Maybe seated OHP would help?
 
It really is a different movement. Standing incorporates the lower back for stabilization where as seated doesn't, the back is braced by the seat. There are advantages to each. The seated will help increase the standing. But, you can go heavier seated as opposed to standing.
 
turff49 said:
It really is a different movement. Standing incorporates the lower back for stabilization where as seated doesn't, the back is braced by the seat. There are advantages to each. The seated will help increase the standing. But, you can go heavier seated as opposed to standing.
Click to expand...

I personally think it's easier to hyperextend the back while doing seated OHP. But that might just be me. I also don't like how most racks are set up, extremely unsafe to unrack IMO
 
liftandswim said:
I also don't like how most racks are set up, extremely unsafe to unrack IMO
Click to expand...

Yup. Dont remember if i mentioned this before but one of the guys i work with was going to unrack for seated ohp and dislocated both of his shoulders at the same time. Ouch.
 
liftandswim said:
I personally think it's easier to hyperextend the back while doing seated OHP. But that might just be me. I also don't like how most racks are set up, extremely unsafe to unrack IMO
Click to expand...

jswain34 said:
Yup. Dont remember if i mentioned this before but one of the guys i work with was going to unrack for seated ohp and dislocated both of his shoulders at the same time. Ouch.
Click to expand...

We have one seated rack, and the positioning to unrack is very awkward. Your arms have to be back like a snatch squat almost to do it.
 
RegisterJr said:
We have one seated rack, and the positioning to unrack is very awkward. Your arms have to be back like a snatch squat almost to do it.
Click to expand...

Yeah most that I've seen you unrack well behind your head.. Deff need a spotter if you wanna put anything substantial on the bar.
 
I use my rack at home and the bench. I set up with the bar just behind center of the top of my head. The OHP racks at the gym are set too far back and would require a spotter.
 
10/24

Week 4, Day 5

Hypertrophy Block #1

High Bar Squat
335x8
335x8
335x8
335x8
335x8

Pause CGBP
225x8
225x8
225x8
225x8

Tri-Set: 3 Rounds
Weighted Chins x8
Lateral Raises x15
Dumbbell Preacher Curl x12

Tri-Set: 2 rounds
Cable Row x12
Face Pulls x15
E-Z Bar Curl x12

Tricep Pushdown
3x15
superset
Rope Curl
3x15

And done. Deloading next week. Kinda need it.

Stay strong AM.
 
your squats look pretty strong, that kind of volume and weight must have you a little sore down there
 
Strong work. As usual. As usual I am jealous too.
 
Balthazar said:
your squats look pretty strong, that kind of volume and weight must have you a little sore down there
Click to expand...

Thanks! It's my favorite lift. And surprisingly, I don't get sore anymore. Occasionally, from deadlifts, but that's it really.

bolt10 said:
Strong work. As usual. As usual I am jealous too.
Click to expand...

Thanks, bolt! I think this will be a good training cycle. If I can stay on top of all the work
 
liftandswim said:
Thanks! It's my favorite lift. And surprisingly, I don't get sore anymore. Occasionally, from deadlifts, but that's it really.



Thanks, bolt! I think this will be a good training cycle. If I can stay on top of all the work
Click to expand...

I have the same thing. My hamstrings get wrecked during deadlifts. Not as much as squats but still it's a feeling that is new to me. Nice squats BTW hope to catch up with you soon
 
I'm the opposite. Squats toast my legs or as$ almost every time, but deads don't do anything. They wear me down initially, but I could do them again the next day.

Nice squats, as always, Ian.
 
NurseGray said:
I have the same thing. My hamstrings get wrecked during deadlifts. Not as much as squats but still it's a feeling that is new to me. Nice squats BTW hope to catch up with you soon
Click to expand...

Mine is more so my upper back/traps. Could be all the back volume I do on top of deads too.

Hope to see you up there!
 
RegisterJr said:
I'm the opposite. Squats toast my legs or as$ almost every time, but deads don't do anything. They wear me down initially, but I could do them again the next day.

Nice squats, as always, Ian.
Click to expand...

Yeah, we're opposites. I could squat every day if my joints/ligaments/other BS could tolerate the stress. And thanks!
 
10/26

Hypertrophy Block #1

Week 5, Day 1 (deload)

Squat
work up, work up
405x1
350x5
350x5
350x5

Pause Bench
work up, work up
300x1
245x5
245x5
245x5

Weighted Pull-Ups
3x10
superset
Lateral Raises
3x15

Cable Row
3x12
superset
Face Pulls
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Stay strong AM.
 
10/28

Hypertrophy Block #1

Week 5, Day 2 (deload)

Deadlift
work up, work up
430x1
320x5
320x5
320x5

OHP (cleaned into position...racks taken)
135x6 superset chest supported row x10
135x6 superset chest supported row x10
135x6 superset chest supported row x10
135x6 superset chest supported row x10
135x6 superset chest supported row x10

Rolling Tricep Extension
5x15
superset
Dumbbell Curl
5x15

Continuing to dump the fatigue.

Stay strong AM.
 
Clean-to-OHP... I like it. Strong deload Ian.
 
Doing cleans puts my shoulders in a much better position to do presses in. My cleans aren't very technically efficient either, just don't practice them enough.
 
10/30

Hypertrophy Block #1

Week 5, Day 3 (final deload session)

High Bar Squat
255x5
255x5
255x5
255x5
255x5

Pause CGBP
225x5
225x5
225x5

Cable Row
3x12
superset
Lateral Raises
3x15

Weighted Chins
3x8
superset
Face Pulls
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Back to heavier weights on Sunday or Monday.

Stay strong AM.
 
Squats, all day every day. NIce work man.
 
Late to the OHP chat, but some things I've noticed that help with them:
Lat mobilization: most are too tight to hold the shelf and groove the weight
ROM: throw the weight back almost immediately after initializing the press.
Ribs/double chin: keep the chest right and upright. Not into heavy extension, but sternum towards the ceiling.

Oly shoes help immensely as well.
 
Never heard of oly shoes helping with OP. Care to give a little explanation as to why?
 
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