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Liftandswim's Log

1/12

Hypertrophy Block #2

Week 6, Day 2

High Bar Squat
355x7
355x7
355x7
355x7
355x7
275x7 (paused)

Pause CGBP
230x9
230x9
225x9
225x9

Weighted Dips
+90x11
+90x11
+90x11

Cable Row
4x12
superset
Decline Rolling Tricep Extensions
4x12

Lateral Raises
3x15
superset
Face Pulls
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Late night session. Just got home. Work has been beating me up. Session went well though. Getting stronger, I think.

Stay strong AM.
 
Nice squatting bud, and I feel you on being beat up.. Happy I'm off the next few days. Actually looking forward to deloading for once too lol.
 
capo180 said:
Nice squatting bud, and I feel you on being beat up.. Happy I'm off the next few days. Actually looking forward to deloading for once too lol.
Click to expand...

Yeah I'm really looking forward to my day off tomorrow. Working til 10 tonight. And thanks! They felt a little heavier than they should have, but I am coming off a deload so I have a little rust.
 
1/14

Hypertrophy Block #2

Week 6, Day 3

Deadlift
435x2
435x2
435x2

Block Pull
455x2
455x2

Deficit Pull
410x4
410x4

Seated BTN Press
145x8
145x8
145x8
145x8

Cable Row
2x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Deadlifting went well. Everything moved like it should. I'm confident that I'll be able to run the cube for another year or more for my deadlift and still make progress. I've bastardized the original template a bit and have some additional assistance/accessory volume throughout the week, but it's still the cube.

Upper accessory to top it off. BTNs felt light today. Squatting tomorrow because of my schedule. Sets of 8...should be fun.

Stay strong AM.
 
Good luck on the squats after that type of tugging. You do well bastardizing programs, so just keep on keeping on!
 
liftandswim said:
1/14

Hypertrophy Block #2

Week 6, Day 3

Deadlift
435x2
435x2
435x2

Block Pull
455x2
455x2

Deficit Pull
410x4
410x4

Seated BTN Press
145x8
145x8
145x8
145x8

Cable Row
2x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Deadlifting went well. Everything moved like it should. I'm confident that I'll be able to run the cube for another year or more for my deadlift and still make progress. I've bastardized the original template a bit and have some additional assistance/accessory volume throughout the week, but it's still the cube.

Upper accessory to top it off. BTNs felt light today. Squatting tomorrow because of my schedule. Sets of 8...should be fun.

Stay strong AM.
Click to expand...

Care sharing how you edit the template into your programming?
 
SweetLou321 said:
Care sharing how you edit the template into your programming?
Click to expand...

I'm to the point where I don't remember what the original template is. I just have the weights I'm using in my phone and I add 5-10bs each go around. I make sure to hit RDLs or GMs along with something like leg curls once a week as well. Then I squat as much as I can tolerate. I don't test in week 10 I deload (and in week 5 too), week 9 is a rep test followed by whatever I feel like , week 8 I work up to 90% of what I think I can do followed by speed work (really just for active recovery) and week 7 is as written but I only do conventional, no variation. That's all I remember off the top of my head. The alterations I made I'd only recommend for the deadlift FYI.
 
liftandswim said:
I'm to the point where I don't remember what the original template is. I just have the weights I'm using in my phone and I add 5-10bs each go around. I make sure to hit RDLs or GMs along with something like leg curls once a week as well. Then I squat as much as I can tolerate. I don't test in week 10 I deload (and in week 5 too), week 9 is a rep test followed by whatever I feel like , week 8 I work up to 90% of what I think I can do followed by speed work (really just for active recovery) and week 7 is as written but I only do conventional, no variation. That's all I remember off the top of my head. The alterations I made I'd only recommend for the deadlift FYI.
Click to expand...

I really like it. You should consider taking on clients lol
 
Yeah, not a fan of most trainees either. Online training is where it's at.
 
liftandswim said:
Lol, I have thought about getting a certification and training people in my free time. But I think I'm too busy at the moment. Plus, the average trainee isn't my cup of tea
Click to expand...

I'd do it online with sending programs, with weekly recaps and videos of the things you'd need to be there in person for. Not that hard and then you really only get those that really want the service.

On top of that if I was healthy I'd pay you lol
 
Yeah, I'd struggle to find clientele though. And no way, I'd take anyone's money from AM. I've learned so much in my time here, it's only fair to share my 2 cents.
 
liftandswim said:
Yeah, I'd struggle to find clientele though. And no way, I'd take anyone's money from AM. I've learned so much in my time here, it's only fair to share my 2 cents.
Click to expand...

Just post a video of your squat and a picture of those boulder shoulders and bis youve been working for and you'd have bros with money lining up.
 
1/15

Hypertrophy Block #2

Week 6, Day 4

Pause Bench
250x7
250x7
250x7
250x7

3 Count Pause Bench
230x6
230x6

Weighted Dips
+100x9
+100x9
+75x12

Pull-Ups
(varying grips and widths)
50 total

Cable Lateral Raises
3x15
superset
Prone Rear Fly
3x15

Incline Skullcrusher
5x12
superset
Incline Curl
5x12

Someone called me the hulk today at the gym. Guess that means something.

Benching went well. Nothing above an RPE 8.

Squatting tomorrow. For real this time. I have the day off tomorrow too. Woot.

Stay strong AM.
 
You act like you never squat...
 
liftandswim said:
Lol, I have thought about getting a certification and training people in my free time. But I think I'm too busy at the moment. Plus, the average trainee isn't my cup of tea
Click to expand...

I have too.


I'm trying to get on a more traditional' night shift at work (9p-530a) and might consider taking a certification and doing some one-on-one training in my shed.

If the opportunity presents itself.
 
jimbuick said:
I have too.


I'm trying to get on a more traditional' night shift at work (9p-530a) and might consider taking a certification and doing some one-on-one training in my shed.

If the opportunity presents itself.
Click to expand...

I don't blame ya with that set-up. The environment would attract those you'd enjoy training as well.
 
Well, I failed a back squat today. Guess there's a first time for everything. Stupid too, it's a weight I should be able to crush.
 
liftandswim said:
Well, I failed a back squat today. Guess there's a first time for everything. Stupid too, it's a weight I should be able to crush.
Click to expand...

. Think you maybe overdid the volume on your deload and that didn't allow enough fatigue to drop? You're smart, what's your gut telling you is the reason you missed it?
 
jswain34 said:
. Think you maybe overdid the volume on your deload and that didn't allow enough fatigue to drop? You're smart, what's your gut telling you is the reason you missed it?
Click to expand...

No. I cut volume appropriately.

My technique with heavier loads sucks right. now. But really, what it boils down to is I need to get stronger.

I'll post the vids here in a bit.
 
1/16

Week 6, Day 5

Hypertrophy Block #2

Squat
work up, work up
455x1...easy
495xF...wut...best is 505lbs FWIW
355x8
355x8
355x8
355x8
315x6 (high bar pause squat)

GM
225x10
225x10
225x10

Traveling Lunges
(with barbell)
110x6 each leg
160x6 each leg
175x6 each leg

Leg Curl
3x15

Back Extensions
50 total

Disappointing day. As you'll see 455 moved well, but it just wasn't there with 495. Idk, I just think I'm to the point that I need to be rested/tapered to hit weights in the 95+% range. It was bound to happen eventually.

I'll post the vids below. Let me know what ya think, guys. I don't want to hear it about the bail. Lol. I'd have to fail the same way inside the rack because the pin heights are stupid. And spotters at my gym would be more likely to hurt me than help me.

Stay strong AM.

455x1
Invalid Link Removed

495xF
Invalid Link Removed
 
Don't sweat it. It happens. I noticed you spent a little longer getting set for the 495, were you 2nd guessing or something not feel quite right. I bet those extra few seconds getting set affected your squat.
 
turff49 said:
Don't sweat it. It happens. I noticed you spent a little longer getting set for the 495, were you 2nd guessing or something not feel quite right. I bet those extra few seconds getting set affected your squat.
Click to expand...

Thanks, turf. I'll admit that I was second guessing myself. Even before the unrack. In retrospect, I shouldn't have attempted it after those thoughts crept it.

And the extra second was because I lost my air. Trying to regain my brace. Doesn't seem like it helped. Lol.
 
Yeah, I thought so. Best to walk away for a minute and come back and reset. I made that same mistake a few weeks ago on bench. Hey, even at my age we make these mistakes.
I was really impressed with the bail. Smoothest bail with that type of weight I've seen. Pat yourself on the back for that!
 
Well man. Something within 10lb of your all time pr isn't something you really should've been able to crush. There are so many little factors that can factor into missing a lift at that % of a max, you know that.

And that thought of second guessing yourself surely didnt help. You had to fail a lift at some point lol, I'm sure it wont happen again for quite some time.

Edit: and agreed with turff. I probably would've fckd myself up trying to bail like that. Well done, at least you know you're good at bailing out.
 
Agreed, swain. Idk I just feel like I'm a lot stronger than when I hit 505lbs. It was more than 6 months ago, I believe. But I'm not stressing, I'll get where I need to be.

And yeah, I've never bailed a squat. But it's pretty easy. At least for me. Lol.
 
It looks as thou u didn't get you normal rebound. Looked like a wrapped squat to be honest like u just stopped

Don't worry your a strong sob first time u failed just don't make it a habit and you'll be fine

Edit I'm glad your ok
 
Duramaxhd said:
It looks as thou u didn't get you normal rebound. Looked like a wrapped squat to be honest like u just stopped

Don't worry your a strong sob first time u failed just don't make it a habit and you'll be fine

Edit I'm glad your ok
Click to expand...

I stopped because I failed lol. I'm fast or nothing. I can only grind on submax weights
 
Now you know what to work on. Did the bar roll up on you?
 
You can easily see it roll up, or forward. Core gave, IMO. Which isn't a surprise considering you lost air and jumped straight in.

I agree with JSwain too. Regardless of how long it's been it is just short of your max.
 
And props on the dump. I would've had to drop backwards I think. Unless it was too far forward.

My gym would've banned me anyway. lol
 
RegisterJr said:
You can easily see it roll up, or forward. Core gave, IMO. Which isn't a surprise considering you lost air and jumped straight in.

I agree with JSwain too. Regardless of how long it's been it is just short of your max.
Click to expand...

Yep, my whole body gave. Technical error, but it was more a flat out strength issue. I think
 
This was a mental then technical miss. There is no strength issue here. You second guessed yourself then lost your brace and in doing so let the bar roll on you? I wouldn't sweat it. You are stronger. Today just wasn't the day was all. Make a tweener jump next time you work up like that.

Glad you are ok.
 
I agree with the tweener jump. Especially if you're second guessing the jump from x to y weight in the first place
 
liftandswim said:
It did. Ever so slightly. But I think it's because I lost positioning.
Click to expand...

Sure, absolutely. Something to keep an eye out for next time you take a heavy squat. Its a big factor for some people. What I saw: Chin into the bar harder, drive back into the bar The whole time, and descend with the same confidence you do on lighter weights.
 
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