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Liftandswim's Log

Squats, on squats, on squats.
 
Wasn't sure where to post this, quite a few power lifters in here and sure even more lurkers. Interesting opportunity here: Invalid Link Removed


Hope you don't mind me linking it! At the very least seeing the programming they do would be interesting for discussion.
 
That is cool.
 
bolt10 said:
Wasn't sure where to post this, quite a few power lifters in here and sure even more lurkers. Interesting opportunity here: Invalid Link Removed


Hope you don't mind me linking it! At the very least seeing the programming they do would be interesting for discussion.
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Hey, post whatever/whenever in my log!

That looks awesome. If I didn't already know that Mike T wouldn't let me do my bro-work, I'd be first in line. Ton of respect for him as a coach and lifter.

Hopefully someone around here takes the plunge so we can see what's up.
 
I want to but i donno if my hand will be back by then or if i have the 2.5hr time allotment he said people were reporting for training sessions. Especially with that excluding my 15-20 min warmup.
 
jswain34 said:
I want to but i donno if my hand will be back by then or if i have the 2.5hr time allotment he said people were reporting for training sessions. Especially with that excluding my 15-20 min warmup.
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I think a lot of people can get away with less warm-up time then they think. But I realize everyone is different. But yeah, 2.5 hours would suck.
 
jswain34 said:
I want to but i donno if my hand will be back by then or if i have the 2.5hr time allotment he said people were reporting for training sessions. Especially with that excluding my 15-20 min warmup.
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That's typical for RTS and should include warm up. The people taking 2.5 are the ones most likely doing extensive warm ups (based on past experience with those following Mike T programming).
 
Hmm. How much active training time would you estimate then? I know you can't really tell for certain since you dont know the full nature of the programming.
 
Ya I'd say 2 hours.
 
liftandswim said:
Merry Christmas to all. I'm carb drunk.
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that's the best kind of drunk to be considering that you'll have extra energy for your next session as opposed to being hungover lol.
 
12/26

Hypertrophy Block #2

Week 3, Day 5

Pause Bench
245x7
245x7
245x7
245x7

3 Count Pause Bench
225x6
225x6

Weighted Dips
100x8 superset Dumbbell Curl x10
100x8 superset Dumbbell Curl x10
100x8 superset Dumbbell Curl x10

Chest Supported Row
5x10

Cable Lateral Raises
3x20
superset
Face Pulls
3x20

Tricep Pushdown
5x15
superset
Incline Curl
5x15

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

Decline Rolling Tricep Extension
3x12
superset
Lateral Raise Partials
3x20

Felt good. As expected. Eating 6k+ calories (honestly no clue, I didn't track...just feasted) two days in a row will do that to ya.

Hope everyone had a great day.

Stay strong AM.
 
liftandswim said:
12/26

Hypertrophy Block #2

Week 3, Day 5

Pause Bench
245x7
245x7
245x7
245x7

3 Count Pause Bench
225x6
225x6

Weighted Dips
100x8 superset Dumbbell Curl x10
100x8 superset Dumbbell Curl x10
100x8 superset Dumbbell Curl x10

Chest Supported Row
5x10

Cable Lateral Raises
3x20
superset
Face Pulls
3x20

Tricep Pushdown
5x15
superset
Incline Curl
5x15

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

Decline Rolling Tricep Extension
3x12
superset
Lateral Raise Partials
3x20

Felt good. As expected. Eating 6k+ calories (honestly no clue, I didn't track...just feasted) two days in a row will do that to ya.

Hope everyone had a great day.

Stay strong AM.
Click to expand...

How much for the swim method again? One on one programming? Lol
 
12/28

Hypertrophy Block #2

Week 4, Day 1

Front Squat
315x6
315x6
315x6

GM
185x10
205x10
225x10

Pause OHP
150x6 superset Cable Row x12
150x6 superset Cable Row x12
150x6 superset Cable Row x12
150x6 superset Cable Row x12
150x6 superset Cable Row x12

Weighted Pull-Ups
3x8

Tricep Pushdown
3x15
superset
Dumbbell Curl
3x15

Haven't front squatted in awhile. Last time I was supposed to do them I did high bar instead. Needless to say, it sucked. GMs felt good. Torched the hamstrings. Almost got a cramp.

Stay strong AM.
 
Front squats do suck
 
I've read a little bit. Maybe like the first 50 pages. So I'm not too far ahead of ya
 
I think I read a page
 
Nice work man. Fronts do suck. Kinda wish I had a day to do em first tho, after deads they suck even worse lol.
 
12/29

Hypertrophy Block #2

Week 4, Day 2

Pause Incline Bench
205x10
205x10
210x10

Weighted Dips
+100x9 superset Dumbbell Curl x10
+100x9 superset Dumbbell Curl x10
+100x9 superset Dumbbell Curl x10

Cable Fly
2x20

Lateral Raises
5x15
superset
Prone Rear Fly
5x15

Tri-Set: 3 Rounds
Cable Lateral Raises x20
Face Pulls x20
Lateral Raise Partials x20

Cable Curl
100 rep set

Extremely rushed today. Had to cut a little accessory volume. I'll make it up throughout the week.

Stay strong AM.
 
Yup, quite a bit for a quicky.
 
12/30

Hypertrophy Block #2

Week 4, Day 3

Deadlift
415x6
415x6

Block Pull
430x3
430x3

Deficit Pull
370x6
370x6

High Bar Pause Squat
250x8
250x8
250x8

Hack Squat
3x20

Leg Curl
5x12

Rolling Tricep Extension
5x12
superset
Incline Curl
5x12

Deadlifts felt good. Solid submaximal volume. Not easy by any means, but nothing over an RPE 6.

Trying to grow them legs. Made up some arm volume too.

Stay strong AM.
 
2 days off training and a hefty caloric surplus should mean some good training sessions this weekend. I have the next two days off work as well (worked both New Year's Eve and Day) and I deload next week...so I'm going to test myself if I'm feeling good.
 
1/2

Hypertrophy Block #2

Week 4, Day 4

OHP
160x6
160x6
160x6
160x6
160x6
160x6
135x8
135x8

Rack Row
5x10
superset
Face Pulls
5x15

Lat Pulldown
5x12
superset
Lateral Raises
5x15

Decline Rolling Tricep Extension
5x10
superset
Dumbbell Curl
5x10

Tri-Set: 3 Rounds
Tricep Pushdown x20
Incline Curl x20
CG Push-Up x20

Hammer Curl
2x10

Straight Arm Pulldown
100 total

Solid day. Lots of volume. Added in an extra set and upped the weight on OHP as well as adding a few sets here and there for the back, delts, and arms. Blood flowing in all the right areas.

Pause squats, CGBP, and some accessory tomorrow.

Stay strong AM.
 
liftandswim said:
1/2

Hypertrophy Block #2

Week 4, Day 4

OHP
160x6
160x6
160x6
160x6
160x6
160x6
135x8
135x8

Rack Row
5x10
superset
Face Pulls
5x15

Lat Pulldown
5x12
superset
Lateral Raises
5x15

Decline Rolling Tricep Extension
5x10
superset
Dumbbell Curl
5x10

Tri-Set: 3 Rounds
Tricep Pushdown x20
Incline Curl x20
CG Push-Up x20

Hammer Curl
2x10

Straight Arm Pulldown
100 total

Solid day. Lots of volume. Added in an extra set and upped the weight on OHP as well as adding a few sets here and there for the back, delts, and arms. Blood flowing in all the right areas.

Pause squats, CGBP, and some accessory tomorrow.

Stay strong AM.
Click to expand...

You find no issues going day after day using the same muscles? Ie delts/arm today then cg tomorrow?
 
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