Liftandswim's Log

Thanks, gents! Still another hypertrophy block and 15 weeks of "strength" work (all lifting is strength training...but ya know what I mean) before I start touching the heavy (for me) weights.
 
12/3

Hypertrophy Block #1

Week 10, Day 2 (deload)

Deadlift
work up, work up
440x1 belt-less PR
320x5
320x5
320x5

Pause OHP
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

Incline Skullcrusher
5x12
superset
Incline Curl
5x12

And that's it. Belt-less pulling is easy, just feels different. And weaker. Lol.

Stay strong AM.
 
capo180 said:
Nice work man, beltless pulls are a lot easier than beltless squats. At least for me.
Click to expand...

Not me. I'm with Ian on this one. Belt-less pulls are brutal.
 
I don't have an issue with beltless pulls, but man, I am much weaker that way. I do crank my belt extremely tight just below my pecs when I pull, though. Seems to help a lot.
 
herderdude said:
I don't have an issue with beltless pulls, but man, I am much weaker that way. I do crank my belt extremely tight just below my pecs when I pull, though. Seems to help a lot.
Click to expand...

It doesn't bother your ribs at all?
 
capo180 said:
Have to try that when I go back to pulling with a belt.
Click to expand...

Yep, high as you can in the front, just below the lats in the back, tight as you can possibly get it.
 
12/5

Hypertrophy Block #1

Week 10, Day 3 (deload)

High Bar Squat
260x5
260x5
260x5
260x5
260x5

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

And this block is over. Starting hypertrophy block #2 tomorrow or Monday, schedule permitting.

Adding calories back in starting Monday as well. Weight is currently fluctuating between 200-202lbs. We may see 199lbs by Monday AM. Who knows. Going to make my way towards 220lbs over the course of the next 30 weeks. Should be fun. Going to take it slow though.

Stay strong AM.
 
Here's my next block. Sets x Reps (shut up). Starting numbers in parentheses. I'll add weight as I see fit. Comments and questions welcomed!

Hypertrophy Block #2

Week A.

1.
High bar squat 5x7 (350)
Pause CGBP 4x9 (225)
Weighted dips 3x6-10
Delts 3 sets
Arms 5 sets

2.
Back 12 sets
Delts 8 sets
Arms 8 sets

3.
Deadlift Cube
Seated BTN Press 4x8 (140)
Back 5 sets
Arms 5 sets

4.
Squat 5x8 (350)
GM 3x6-10 (205)
Barbell lunges 2x6 each leg (135)
Leg curl 3x15-20

5.
Bench 4x7 (240)
3 count pause bench 2x6 (225)
Weighted dips 3x6-10
Back 5 sets
Delts 3 sets
Arms 5 sets

Week B.

1.
Front squat 3x6 ramping (320)
SG RDL 3x6-10 (275)
Pause OHP 5x6 (145)
Back 8 sets
Arms 3 sets

2.
Incline bench 3x6-10
Weighted dips 3x6-10
Chest 2 sets
Delts 8 sets
Arms 8 sets

3.
Deadlift Cube
Front rack BSS 3x8 each leg (135)
Leg curl 5x12
Leg press 3x15-20

4.
Pause squat 5x6 (335)
Pause CGBP 4x8 (235)
Back 8 sets
Delts 3 sets
Arms 5 sets

5.
OHP 5x6 (155)
Push press 3x6 (185)
Back 8 sets
Delts 3 sets
Arms 5 sets
 
Looks good to me man. You always seem to know what you're doing and why. So i aint gonna argue with it.
 
12/6

Hypertrophy Block #2

Week 1, Day 1

Weighted Chins
+52.5x8
+52.5x8
+52.5x8

Cable Row
3x12
superset
Lateral Raises
3x15

Chest Supported Row
3x10
superset
Face Pulls
3x15

Straight Arm Pulldown
3x20
superset
Lateral Raise Partials
3x20

Incline Skullcrusher
3x12
superset
Incline Curl
3x12

Tri-Set: 2 Rounds
Prone Rear Fly x15
Shrugs x15
Lateral Raises x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Solid first day. Some good accessory volume for the back, delts, and arms.

If I eat well today I'll be 199lbs tomorrow morning. Good starting point to add calories back in.

Stay strong AM.
 
12/7

Week 1, Day 2

High Bar Squat
350x7
350x7
350x7
350x7
350x7

Pause CGBP
225x9
225x9
225x9
225x9

Weighted Dips
+90x8 superset Dumbbell Curl x10
+90x8 superset Dumbbell Curl x10

Lateral Raises
3x15
superset
Face Pulls
3x15

Tricep Pushdown
3x15
superset
Dumbbell Curl
3x15

Not bad. Squats certainly weren't easy, but even the last set was no more than an RPE 7 (at most). Just putting the work in.

Bench was pretty high on the RPE scale though. I didn't have a lift-off. Makes a difference.

Dips felt good. Rest was accessory.

Stay strong AM.
 
liftandswim said:
12/6

Hypertrophy Block #2

Week 1, Day 1

Weighted Chins
+52.5x8
+52.5x8
+52.5x8

Cable Row
3x12
superset
Lateral Raises
3x15

Chest Supported Row
3x10
superset
Face Pulls
3x15

Straight Arm Pulldown
3x20
superset
Lateral Raise Partials
3x20

Incline Skullcrusher
3x12
superset
Incline Curl
3x12

Tri-Set: 2 Rounds
Prone Rear Fly x15
Shrugs x15
Lateral Raises x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Solid first day. Some good accessory volume for the back, delts, and arms.

If I eat well today I'll be 199lbs tomorrow morning. Good starting point to add calories back in.

Stay strong AM.
Click to expand...

Those chins tho
 
Who said weighted China are simple?!
 
12/9

Hypertrophy Block #2

Week 1, Day 3

Deadlift
355x8
355x8

Block Pull
375x6
375x6

Deficit Pull
330x8
330x8

Seated BTN Press
140x8
140x8
140x8
140x8

Cable Row
5x12

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Good session. Pulls were easy. Endurance is way up. I could have kept going set after set.

Stay strong AM.
 
liftandswim said:
12/9

Hypertrophy Block #2

Week 1, Day 3

Deadlift
355x8
355x8

Block Pull
375x6
375x6

Deficit Pull
330x8
330x8

Seated BTN Press
140x8
140x8
140x8
140x8

Cable Row
5x12

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Good session. Pulls were easy. Endurance is way up. I could have kept going set after set.

Stay strong AM.
Click to expand...

Seems the once a week pulls cube style really compliment your style of training. That's awesome
 
Nice work man. Strong Klokovs.
 
SweetLou321 said:
Seems the once a week pulls cube style really compliment your style of training. That's awesome
Click to expand...

Yeah, I like it. Gives me the recovery capabilities to squat more and perform PC assistance/accessory work on another day.

Going low and slow with my pull. Plan is to repeat the cube, adding 5-10lbs each time until I can't. I'm sure I could progress faster, but this keeps me happy and healthy. Plus I don't really care what my DL 1RM is until I can pull 600.
 
liftandswim said:
Yeah, I like it. Gives me the recovery capabilities to squat more and perform PC assistance/accessory work on another day.

Going low and slow with my pull. Plan is to repeat the cube, adding 5-10lbs each time until I can't. I'm sure I could progress faster, but this keeps me happy and healthy. Plus I don't really care what my DL 1RM is until I can pull 600.
Click to expand...

No ego. Love it.
 
liftandswim said:
Not very active on social media outside of AM. After finals week (graduating this Sunday with my M.A.) I'll have much more free time.
Click to expand...

Nice dude! Congrats on graduation.
 
12/10

Hypertrophy Block #2

Week 1, Day 4

Squat
work up, work up
485x2 (RPE 9)
350x8
350x8
350x8
350x8
350x8

GM
185x10
185x10
185x10

Lunges
135x6 each leg
135x6 each leg

Leg Curl
3x15

Didn't plan on going heavy, but I felt good warming up. So I said fuk it. Considering I'm 202-203lbs AM weight right now and my technical/neural proficiency is down (as expected in a hypertrophy block) I'll take it. Bar rolled on me or I would have hit 3 reps at an RPE 9.5 (I'm guessing). I deadlifted yesterday too. Can't wait to see where I'm at in ~30 weeks.

Wider stance worked well on the GMs. Thanks, Sean!

Barbell lunges and leg curls burn so good.

Stay strong AM.
 
You must log in or register to reply here.
Back
Top