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Liftandswim's Log

12/16

Hypertrophy Block #2

Week 2, Day 3

Deadlift
330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3

Block Pull
365x5
365x5

Deficit Pull
315x8
315x8

Front Squat
225x8 + x4 high bar squat
225x8 + x4 high bar squat
225x8 + x4 high bar squat

Leg Curl
5x12

Leg Press
3x20

Deads were done with little rest. Felt good. Got the blood pumping.

Accessory was alright. Just got it done.

Off work today. Going to be lazy.

Stay strong AM.
 
liftandswim said:
12/16

Hypertrophy Block #2

Week 2, Day 3

Deadlift
330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3

Block Pull
365x5
365x5

Deficit Pull
315x8
315x8

Front Squat
225x8 + x4 high bar squat
225x8 + x4 high bar squat
225x8 + x4 high bar squat

Leg Curl
5x12

Leg Press
3x20

Deads were done with little rest. Felt good. Got the blood pumping.

Accessory was alright. Just got it done.

Off work today. Going to be lazy.

Stay strong AM.
Click to expand...

I remember when this day left you drained with just the pulls. Your work capacity is deff improving.

Edit: do you deload the deadlift work when you deload the rest?
 
Can't lift this weekend and I'm strapped for time tomorrow. So, I did the bench and upper accessory portion of tomorrow's session tonight. Tomorrow all I'll have on tap is pause squats.

12/16

Hypertrophy Block #2

Week 2, Day 3 (2nd session...)

Pause CGBP
work up, work up
300x1 PR (RPE 9)
235x8
235x8
235x8
235x8

Weighted Pull-Ups
+30x10
+30x10
+30x10

Machine Row
5x12

Lateral Raises
3x15
superset
TRX Reverse Fly
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Pause CGBP went well. I'm good for 315-320, I believe. Which is awesome because going into these last two blocks of training CG was a weakness for me. My regular grip (pinkies on the rings) is stronger and I'm able to grind. My initial goal of 350lbs with a pause at the end of these blocks seems well within reach.

Fluff and buff felt good.

Stay strong AM.
 
12/17

Hypertrophy Block #2

Week 2, Day 4

Pause Squat
315x6 low bar
315x6 high bar
315x6 low bar
315x6 high bar
315x6 low bar
275x6 high bar...10 second pauses.

OHP
155x6 superset Dumbbell Row x12
155x6 superset Dumbbell Row x12
155x6 superset Dumbbell Row x12
155x6 superset Dumbbell Row x12
155x6 superset Dumbbell Row x12

Push Press
185x6 superset V-Grip Pulldown x12
185x6 superset V-Grip Pulldown x12
185x6 superset V-Grip Pulldown x12

Lateral Raises
3x15
superset
Prone Rear Fly
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Two hours. Got everything in though. Squats flew, as expected. Only 315 on the bar. Volume over intensity today.

OHP and push press went alright. No slow reps.

Then a pump. Taking the next two days off, I think. We'll see about Sunday.

Stay strong AM.
 
liftandswim said:
12/17

Hypertrophy Block #2

Week 2, Day 4

Pause Squat
315x6 low bar
315x6 high bar
315x6 low bar
315x6 high bar
315x6 low bar
275x6 high bar...10 second pauses.

OHP
155x6 superset Dumbbell Row x12
155x6 superset Dumbbell Row x12
155x6 superset Dumbbell Row x12
155x6 superset Dumbbell Row x12
155x6 superset Dumbbell Row x12

Push Press
185x6 superset V-Grip Pulldown x12
185x6 superset V-Grip Pulldown x12
185x6 superset V-Grip Pulldown x12

Lateral Raises
3x15
superset
Prone Rear Fly
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Two hours. Got everything in though. Squats flew, as expected. Only 315 on the bar. Volume over intensity today.

OHP and push press went alright. No slow reps.

Then a pump. Taking the next two days off, I think. We'll see about Sunday.

Stay strong AM.
Click to expand...

Why does it take me two hrs to do a fraction of this work? Lol awesome job bud
 
30 minutes to train. Did what I could.

12/20

Hypertrophy Block #2

Week 3, Day 1

Weighted Chins
+45x10
+35x10
+35x10

Weighted Dips
+90x10
+90x10
+90x10

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Lateral Raises
1x20

Off to work. I'll make up the volume throughout the week.

Stay strong AM.
 
liftandswim said:
I'd advise against this. In most cases. Your main work is your main work for a reason.
Click to expand...

This makes sense. I've had no issues doing curls or light pulldowns mid bench or squat.
 
It's great when I see people half squatting 225 to a box and fist bump their bros afterward. Helps me get through these tough sessions.
 
Also where is everyone getting these fuking stupid belts that look like a post back surgery brace. Or something you'd wear to keep your bowels in place.
 
liftandswim said:
Also where is everyone getting these fuking stupid belts that look like a post back surgery brace. Or something you'd wear to keep your bowels in place.
Click to expand...

Wtf are you talking about lol?
 
12/21

Hypertrophy Block #2

Week 3, Day 2

High Bar Squat
355x7
355x7
355x7
355x7
315x8 paused

Pause CGBP
225x9
225x9
225x9
225x9

Cable Row
5x12
superset
Decline Rolling Tricep Extension
5x15

Lateral Raises
3x15
superset
Face Pulls
3x15

Dumbbell Curl
5x15
superset
Tricep Pushdown
5x15

Not bad. Took my time today. I work 5pm-3am today so I slept in and was lazy all day.

Bench felt great despite not having a lift off. Accessory work felt good too. Actually hit a little extra tricep volume. Continuing to build those fuggers up.

Bumping calories to 3600 this week. Not tracking on Christmas Eve or Christmas. I've only gained a little over a pound the past two weeks. I planned to go low and slow though.

Stay strong AM.
 
You pause pressing at the bottom or on the way up?
 
Nice work man. Yeah those are bro belts, bros wear them for everything.. Shrugs, curls, lat pull downs you name it.. I seen some 150 lb kid fail squatting a hair over 3 plates on the smith machine a day ago with his 130 lb friend spotting him. He folded up like an accordion. It was great lol.
 
jimbuick said:
I like them for Strongman stuff.

Under a stiff belt for yoke and other carries, and by themselves for loading events and cleans.
Click to expand...

I can see them being good for strongman. I just don't know how guys squat in them.

And damn, that belt you posted blows, LnS

When I started here I wore the crappy leather version of that :D
 
capo180 said:
Nice work man. Yeah those are bro belts, bros wear them for everything.. Shrugs, curls, lat pull downs you name it.. I seen some 150 lb kid fail squatting a hair over 3 plates on the smith machine a day ago with his 130 lb friend spotting him. He folded up like an accordion. It was great lol.
Click to expand...

I've never seen them before until recently. Then bam, everyone has them.

And lmao I'm envisioning it.
 
liftandswim said:
Invalid Link Removed

...bb.com should have known. They look worse in person, I promise.
Click to expand...

Lol...yeah...i know exactly what you're talking about. My old lifting partner used to wear one of those. Not all the time..just for squats and deads...but i would rag on him all the time and tell him that he needed a real damn belt. I FINALLY talked him into a 13mm actual lifting belt...then he got it stolen. Lmao at the "trying to keep your bowels in place."
 
12/23

Hypertrophy Block #2

Week 3, Day 3

Deadlift
415x2
415x2
415x2
415x2
415x2

Block Pull
430x2
430x2

Deficit Pull
370x5
370x5

Seated BTN Press
140x8 superset Chest Supported Row x10
140x8 superset Chest Supported Row x10
140x8 superset Chest Supported Row x10
140x8 superset Chest Supported Row x10

Lateral Raises
3x15
superset
Face Pulls
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Good session. Deadlifts were fast. Then it was onto the obligatory swole work.

Running on about 6 hours of sleep for the past two days combined. Thankfully, I have Christmas Eve and Christmas off.

Stay strong AM.
 
Get some rest man. You've earned it.
 
your shoulders must be getting huge lol, i would have a hard time doing standing OHP for strength volume at the weight your doing for BTN, seated, at hypertrophy volume and super setting with another exercise lol
 
Balthazar said:
your shoulders must be getting huge lol, i would have a hard time doing standing OHP for strength volume at the weight your doing for BTN, seated, at hypertrophy volume and super setting with another exercise lol
Click to expand...

Lol, thanks. I'd like to think they stand out
 
I did 315 for 10 reps on squats for my top set yesterday and really wanted to do more because I thought about this thread (and how you've been killing some high rep squats haha).
 
12/24

Hypertrophy Block #2

Week 3, Day 4

Squat
working up with doubles to 455x1
365x7
365x7
315x6 high bar pause
315x6 high bar pause
275x10 high bar pause
(41 total working reps)

Lunges
140x6 each leg superset Cable Row x12
140x6 each leg superset Cable Row x12

SG SLDL
275x6 superset Lat Pulldown x15
275x6 superset Lat Pulldown x15

Leg Curl
3x15

Fried. Strength was WAY down on the day. Squats sucked. So did everything else.

BW still at 200lbs despite adding 400 calories. Stuffing my face the next two days.

Stay strong AM.
 
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