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Liftandswim's Log

11/1

Hypertrophy Block #1

Week 6, Day 1

Pause CGBP
230x8
230x8
230x8
230x8

Chest Supported Row
3x10

Weighted Pull-Ups
3x8

Cable Row
2x12

Straight Arm Pulldown
3x20

Lateral Raises
5x15
superset
Prone Rear Flys
5x15

Shrugs
2x20
superset
Face Pulls
2x20

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Hammer Curl
3x10

The last set of CG was a little difficult. RPE 9. Wasn't taking much rest. Dieting doesn't help either. Down to 206.

Then I lit up the back, delts, and arms.

Pause squat and some more accessory work tomorrow.

Stay strong AM.
 
11/2

Hypertrophy Block #1

Week 6, Day 2

Pause Squat
330x6
330x6
330x6
365x6
...no pause 415x6

Face Pulls
4x15
superset
Lateral Raises
4x15

Tri-Set: 2 rounds
Dips x15
Hammer Strength Bench x15
Incline Push-Ups x15

Rolling Tricep Extension
3x15
superset
Barbell Curl
3x15

Squats felt alright. Something about this rack and the bar still feels different. Could be in my head.

Stay strong AM.
 
Moving some weight man. Yeah every rack feels a bit different. The rack at my current gym is unadjustable and I hate it. The adjustable ones that I've used normally have more pin/hook placements.
 
capo180 said:
Moving some weight man. Yeah every rack feels a bit different. The rack at my current gym is unadjustable and I hate it. The adjustable ones that I've used normally have more pin/hook placements.
Click to expand...

Thanks, capo. And yeah, I'll get used to it. Just might take some time
 
11/4

Hypertrophy Block #1

Week 6, Day 3

Deadlift
425x2
425x2
425x2

Block Pull
450x2
450x2

Deficit Pull
405x4
405x4

Seated BTN Press
135x8
135x8
135x8
135x8

Cable Row
4x12

Tricep Pushdown
4x15
superset
Barbell Curl
4x15

Stay strong AM.
 
11/5

Hypertrophy Block #1

Week 6, Day 4

High Bar Squat
325x10
325x10
325x10
325x10
325x10

Leg Curl
5x12

Back Extensions
2x15
superset
Traveling Lunges
2x10 each leg

DEAD. Not gonna lie I wanted to scrap this workout after 2 working sets. Pushed through though.

Stay strong AM.
 
Sean1332 said:
Glad I read this before I went into squat today. Otherwise I would have bitched out lol

I can't wait to see your max
Click to expand...

Thanks, sean. It sucked. More mentally fatiguing than anything.

Nothing is final yet, but I think my end goal for this training cycle is 500x5. I may go for a heavy single too, but something about 500x5 sounds cool. Got another 28 weeks of training to decide though.
 
jswain34 said:
I keep forgetting you're in a deficit. How big of one? 3-500? Makes these lifts even more impressive.
Click to expand...

Pretty small. Like 250 give or take, but I've had only one cheat day in the entire 7 weeks. Down to 205 AM weight from a high of like 222 sometime over the summer. When I actually started the cut though I was already 215. So about 10lbs down in 7 weeks
 
liftandswim said:
Pretty small. Like 250 give or take, but I've had only one cheat day in the entire 7 weeks. Down to 205 AM weight from a high of like 222 sometime over the summer. When I actually started the cut though I was already 215. So about 10lbs down in 7 weeks
Click to expand...

Slow and steady. Good work. Should be about 10lbs of nearly all fat with that deficit.
 
jswain34 said:
Slow and steady. Good work. Should be about 10lbs of nearly all fat with that deficit.
Click to expand...

Thanks, Jared. And that's the plan! Definitely look bigger than I did last time I was 205. Should really have taken measurements. I know I'm stronger at least. About 4 more weeks of this cutting nonsense then I'll slowly be bumping calories back up.
 
11/6

Hypertrophy Block #1

Week 6, Day 5

Pause Bench
215x3
245x3
275x3+ (7) RPE 9

3 Count Pause Bench
245x6 superset HS Row x15
245x6 superset HS Row x15

Weighted Dips
+45x10 superset HS Row x15
+70x10 superset HS Row x15
+90x8 superset Pull-Ups x15
+115x6 (PR?) superset Pull-Ups x15

Face Pulls
3x15
superset
Lateral Raises
3x15

Dumbbell Curl
3x15
superset
Tricep Pushdown
3x15

Dumbbell Preacher Curl
2x10

Lateral Raise Finisher
1x?

Great session today. Slept in and ate a 1200 calorie breakfast before training. Carbs in and around training during a caloric deficit is a game changer.

Decided to stop being a baby and push dips. Felt good. May throw up the video later if I get the chance.

Stay strong AM.
 
Nice dips! Thats some solid ROM.
 
Nice work in here this last week.

What're the bands above the elbow?
 
liftandswim said:
Thanks, bolt. I was inspired after watching some big benchers on YouTube doing some extremely heavy dips
Click to expand...

Dips have always been a staple for me; either really high volume or weight. When I was hitting them hard, my bench went up (225x28/365x3 personal bests). When I wasn't benching much, I'd still stay on top of dips and they'd keep pressing strength maintained. Keep hitting them hard, and I bet you'll see some serious gains.

I hear if you break your legs too, that'll help bench gains. I don't remember where I heard that from though. But for real, stop making lower body gains, I need to catch up.
 
justanotherj said:
Dips have always been a staple for me; either really high volume or weight. When I was hitting them hard, my bench went up (225x28/365x3 personal bests). When I wasn't benching much, I'd still stay on top of dips and they'd keep pressing strength maintained. Keep hitting them hard, and I bet you'll see some serious gains.

I hear if you break your legs too, that'll help bench gains. I don't remember where I heard that from though. But for real, stop making lower body gains, I need to catch up.
Click to expand...

Yeah, I can definitely see them paying dividends. Jeremy hoornstra and Jeremy Hamilton swear by them. And they're fun. Win-win.

And lol, no chance! I wanna squat the world.
 
11/9

Hypertrophy Block #1

Week 7, Day 1

High Bar Pause Squat
315x6
315x6
315x6
365x3
405x1 RPE 8

RDL
245x10 superset Weighted Pull-Ups x8
245x10 superset Weighted Pull-Ups x8
245x10 superset Weighted Pull-Ups x8

Pause OHP
145X6 superset Chest Supported Row x10
145X6 superset Chest Supported Row x10
145X6 superset Chest Supported Row x10
145X6 superset Cable Row x10
145X6 superset Cable Row x10

Tricep Pushdown
5x15
superset
Dumbbell Curl 5x15

Late night session. Went well though. Need to catch some Z's!

Stay strong AM.
 
Good on ya. I can't lift in the evenings.
 
Evenings aren't my favorite either. Usually only hit the evenings on Mondays and Friday's (splitting sessions up into two on Fridays lately). Nice high bar pause @8 there.
 
RegisterJr said:
Good on ya. I can't lift in the evenings.
Click to expand...

Thanks!

capo180 said:
Nice work there man. Working out at night does suck, gotta work around life though.
Click to expand...

Yeah, I'll be hitting evening session the next two nights too :( might need to hit a power nap after work.

bolt10 said:
Evenings aren't my favorite either. Usually only hit the evenings on Mondays and Friday's (splitting sessions up into two on Fridays lately). Nice high bar pause @8 there.
Click to expand...

Yeah, it sucks. And it's hard to sleep after. My body takes awhile to calm down.

And thanks, man. Seems like I haven't lost much top end strength.
 
liftandswim said:
Thanks!

Yeah, I'll be hitting evening session the next two nights too :( might need to hit a power nap after work.

Yeah, it sucks. And it's hard to sleep after. My body takes awhile to calm down.

And thanks, man. Seems like I haven't lost much top end strength.
Click to expand...

Why not go right after work so you don't have issues sleeping?
 
11/10

Hypertrophy Block #1

Week 7, Day 2

Incline Bench
225x8
225x8
225x8
185x8 (3 Count Pause)

Cable Crossover
4x15
superset
Lateral Raises
4x15

Tri-Set: 3 Rounds
Cable Lateral Raises x15
Prone Rear Flys x15
Tricep Pushdown x15

Incline Curl
5x10

Incline Skullcrusher
3x15
superset
Hammer Curl
3x15

Tri-Set: 2 Rounds
Shrugs x20
Lateral Raise Partials x20
Dips x20

Last night's session. It went well. Was able to get 9 hours of sleep too because I work at 1pm today.

Taking today off then back at it tomorrow!

Stay strong AM.
 
Your squat always looks so smooth and dialed in.
 
11/12

Hypertrophy Block #1

Week 7, Day 3

High Bar Squat
340x8
340x8
340x8
340x8
340x8

Pause CGBP
225x8
225x8
225x8
225x8
...no lift-off sucks.

Weighted Pull-Ups
+25x6
+35x6
+45x10

Tri-Set: 3 Rounds
V-Grip Pulldown x15
Lateral Raises x15
Face Pulls x15

Cable Row
2x10

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Putting in the work.

Stay strong AM.
 
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