Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Liftandswim's Log

It's all about staying within your MRV. I don't necessarily look at recovery from session to session but from week to week. Instead of asking how will I do tomorrow, I ask myself will I be able to complete this week of training successfully (and free of aches and pains) and be ready for the next?
 
That was a lot of OHP's!
 
1/3

Hypertrophy Block #2

Week 4, Day 5

Pause Squat
work up, work up
460x1 PR (RPE 8-8.5)
340x6
340x6
340x6
315x6 high bar long pause
316x6 high bar long pause

Pause CGBP
work up, work up
285x3 PR (RPE 8)
315x2 with slingshot
315x2 with slingshot
225x10
225x10
205x10 (had to drop the weight, too pumped)

Rack Deadlift
(mid shin)
365x8
365x8
365x8

Chest Supported Row
5x12
superset
Machine Fly
5x12

Lateral Raises
3x15
superset
Prone Rear Fly
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Great day. Could have pause squatted 500lbs today if I wanted to. 460lbs was rep worthy. I'll post the video, tell me what ya think. Comments and critiques welcomed, as always.

CGBP is continuing to come along as well. Still stronger with a wide grip though. I'm chest dominant.

Threw in rack deadlifts for fun. Harder than pulls from the floor. Pumped up the entire PC.

Then onto the accessory work. I was tired, but I got it in. Deload begins on Tuesday.

Stay strong AM.


Invalid Link Removed
 
You should be stronger with a wider grip. Even us tricep dominant benchers are. I know I need more wide grip work myself but I'm worried I'll rehurt my poor pec.

I see a touch of knee cave on the way up. But it could such a small amount that could just be your quads kicking in Dan green style.
 
SweetLou321 said:
You should be stronger with a wider grip. Even us tricep dominant benchers are. I know I need more wide grip work myself but I'm worried I'll rehurt my poor pec.
Click to expand...

I plan on training primarily CG for longevity's sake. But I still do incorporate a wider grip once every two weeks. And that frequency will rise as I enter strength and peaking blocks. My upper body feels really healthy at the moment.
 
And that's always been there. My knees track outside of my feet on the way down (can't tell from this angle) and come back into line with my feet on the way up. Fairly common actually. Thanks though! That's the kind of knit picking I want!
 
Those are strong pause CGBP's. Solid workout. Always impressed.
 
liftandswim said:
I plan on training primarily CG for longevity's sake. But I still do incorporate a wider grip once every two weeks. And that frequency will rise as I enter strength and peaking blocks. My upper body feels really healthy at the moment.
Click to expand...

Always learning from you. I'll keep some cg work in. I'm gonna try to comp grip twice a week soon to finish off my strength phase before going back into hypertrophy. I'll adjust as needed to stay healthy though.
 
liftandswim said:
And that's always been there. My knees track outside of my feet on the way down (can't tell from this angle) and come back into line with my feet on the way up. Fairly common actually. Thanks though! That's the kind of knit picking I want!
Click to expand...

I assumed as much honestly. It allows you to hit easier depth I'm sure. You got long femurs for that width. Those strong quads of yours really help make your squat.
 
I don't know if it's the increased calories or what, but I honestly don't even feel like deloading this week. Woke up feeling great. Thoughts?
 
liftandswim said:
I don't know if it's the increased calories or what, but I honestly don't even feel like deloading this week. Woke up feeling great. Thoughts?
Click to expand...

The smart/cautious thing to do would be to deload and continue after as planned.

But you know your body, so **** it, go for it. You might hate yourself at the end of the week but if you feel like you still have momentum, carry it forwards.
 
You're always a long term plan kinda guy man. I say stick with the plan, trust the process, and take it slow and steady. That seems to be your MO and it's working great for you.
 
what do you think the percentage difference is between pause and no pause on your squats? that's some serious control to sit in the hole with that much weight!
 
Balthazar said:
what do you think the percentage difference is between pause and no pause on your squats? that's some serious control to sit in the hole with that much weight!
Click to expand...

Maybe 5%? Idk. What's interesting is that I rely heavily on the stretch reflex out of the hole, but at the same time I'm good at pauses. 460lbs was a joke. Wasn't expecting that.
 
I think difference between pauses/nonpauses depends heavily on the lifter. But, 5-10% is probably a good estimate.
 
Strong work in here Ian. Deloads... Who needs 'em?
 
jswain34 said:
I think difference between pauses/nonpauses depends heavily on the lifter. But, 5-10% is probably a good estimate.
Click to expand...

I'd agree with this. I take 5% off per pause count (roughly) when calculating percentages for it.
 
1/5

Hypertrophy Block #2

Week 5, Day 1 (deload)

Squat
work up, work up
455x1
355x5
355x5
355x5

Pause Bench
work up, work up
310x1
245x5
245x5
245x5

Pull-Ups
3x10
superset
Lateral Raises
3x15

Tricep Pushdown
3x15
superset
Dumbbell Curl
3x15

Weak as hell today. 455x1 regular squat was harder than 460x1 paused. Who knows. Idc.

Had to skip some volume even though I woke up at 5:45am. I'll make it up throughout the week.

Stay strong AM.
 
It happens. Time for PRT

Pizza Replacement Therapy
 
Good thing you decided to deload eh? Sounds like it wound up being at a perfect time.
 
Thats how i get when i know it's time for a deload. The weakness feeling usually comes before the tired and sluggish feeling if i remember that Mike I article correctly. You'd probably enjoy the read. It's just a short article. Ill try to find it and edit it back in here.

Invalid Link Removed
 
liftandswim said:
Why is pizza so good? It seriously never gets old.
Click to expand...

I've started making my own just so I can see how much meat I can put on it. Pizza is amazing. I use an organic dough so that means it's healthy and you can eat as much as you want. Negative calories and whatnot. Science.
 
jswain34 said:
Thats how i get when i know it's time for a deload. The weakness feeling usually comes before the tired and sluggish feeling if i remember that Mike I article correctly. You'd probably enjoy the read. It's just a short article. Ill try to find it and edit it back in here.

Invalid Link Removed
Click to expand...

Thanks for the read, boss.
 
Off day from work so I hit up the gym to get a good start to my day.

45 minutes LISS
50 BW Pull-Ups
Tricep Pushdown 50 total
Dumbbell Curl 50 total

Stay strong AM.
 
Makin up that volume i see. Enjoy your day off. Pizza + couch + naps = recovery gains all day.
 
That's a fair substitute
 
1/7

Hypertrophy Block #2

Week 5, Day 2 (deload)

Deadlift
(belt-less)
work up, work up
445x1 belt-less PR
325x5
325x5
325x5

Pause OHP
135x7 superset Chest Supported Row x10
135x7 superset Chest Supported Row x10
135x7 superset Chest Supported Row x10
135x7 superset Chest Supported Row x10
135x7 superset Chest Supported Row x10

Incline Skullcrusher
5x12
superset
Incline Curl
5x12

Stay strong AM.
 
Nothing like an easy deload PR. Jealous of that 12 hours sleep. Outside of last night I swear I've got 12 hours combined this week lol.
 
Thanks, homie! And that's rough. I know your work schedule is a bîtch. I give you mad props for getting in the gym as frequently as you do.
 
Yeah shift work messes things up a lot. It's hopefully just a stage in life. Staying active helps a lot really.
 
1/9

Hypertrophy Block #2

Week 5, Day 3 (deload)

High Bar Squat
(belt-less)
260x5
260x5
260x5
260x5
260x5

Pause CGBP
225x5
225x5
225x5

Cable Row
3x15
superset
Lateral Raises
3x15

Weighted Chins
3x8
superset
Face Pulls
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Feeling ready to get back to work this coming Monday. Rested and recovered (as long as my job doesn't change that haha).

Stay strong AM.
 
Let's see those big squats!
 
1/10

Hypertrophy Block #2

Week 6, Day 1

Weighted Chins
+45x8
+45x8
+45xAMRAP (11) PR?

Cable Row
3x12
superset
Lateral Raises
3x15

T-Bar Row
3x12
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 x20
Shrugs x20
Lateral Raises x20

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Solid day. Nothing crazy. Just some accessory volume. Trying to get big, ya know.

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