Liftandswim's Log

SweetLou321 said:
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.
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Thank, Lou. I'm thinking long term, so I won't sweat a bad day.

And I'm sure I'll eat these words eventually, but I just don't get hurt.
 
herderdude said:
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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Yep, definitely less room for error with the big weights. Things go from 0 to 100 quick. Thanks for the tips, herder.
 
liftandswim said:
Thank, Lou. I'm thinking long term, so I won't sweat a bad day.

And I'm sure I'll eat these words eventually, but I just don't get hurt.
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Long term is best. Hey I missed 530 two times last meet prep and ended up opening with it and hitting 600. One bad day doesn't mean a thing.

I really hope you never get hurt.
 
SweetLou321 said:
Long term is best. Hey I missed 530 two times last meet prep and ended up opening with it and hitting 600. One bad day doesn't mean a thing.

I really hope you never get hurt.
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Mhm. Confidence is shaken not broken though.

Many months of hard training before I really peak. That'll be a true test.
 
Im excited to see that
 
I probably would recommend squatting inside the rack with those safety bars. You might not be so lucky on the bail next time.
 
Appreciate the comments gentlemen. Off day from work. Sleeping in and carbing up then training later. AM weight is 203.5lbs. So in 7 weeks I've gained exactly 3.5lbs (.5lbs/week). Doing this shît right!
 
Late to it man, but everyone here already has you covered. Always sucks to miss a rep. Slow and steady weight gain wins the race bud.
 
capo180 said:
Late to it man, but everyone here already has you covered. Always sucks to miss a rep. Slow and steady weight gain wins the race bud.
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Yep, I've gained zero noticeable fat. It's awesome. Still have 13 more weeks in this surplus. Goal is a hard 210lbs.
 
How ****in lean are you gonna be next time you get to 200 in September (by my estimation)?
 
herderdude said:
How ****in lean are you gonna be next time you get to 200 in September (by my estimation)?
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I have abs right now, so pretty darn lean. Unflexed six pack is my guess. Couldn't really give an accurate percentage because the Internet has skewed the views on what different body fat levels look like.
 
1/18

Hypertrophy Block #2

Week 7, Day 1

High Bar Pause Squat
335x6
335x6
335x6

RDL
315x10
315x10
315x10

Pause OHP
155x6 superset Barbell Row x10
155x6 superset Barbell Row x10
155x6 superset Barbell Row x10
155x6 superset Barbell Row x10
155x6 superset Barbell Row x10

Weighted Pull-Ups
3x10

Tricep Pushdown
3x15
superset
Dumbbell Curl
3x15

Squats were alright. Stepped up the RDLs too.

Ironically, the lift that seems to be increasing the most is my OHP. Feeling very strong at the moment on that movement. 155x6x5 was easy and maybe two months back I couldn't complete 145x6x5.

Stay strong AM.
 
liftandswim said:
I have abs right now, so pretty darn lean. Unflexed six pack is my guess. Couldn't really give an accurate percentage because the Internet has skewed the views on what different body fat levels look like.
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So in the terminology of my original question, pretty ****in lean. You probably will have more LBM than my lard ass by the end of this bulk.
 
So, it helps that I have my videos on YouTube. Whenever I feel down about my progress, I look back at my old videos. A year ago, I squatted 380x8 and now my best is 430x8. Deadlift, bench, and OHP are all up significantly as well. And this is all while weighing 15-20lbs less..
 
I just did this yesterday with my videos but I was looking at body composition changes, I can really see a significant difference
 
1/19

Hypertrophy Block #2

Week 7, Day 2

Incline Pause Bench
210x10
210x10
210x10

Weighted Dips
+90x12
+90x12
+90x12

Cable Fly
2x15
superset
Lateral Raise Partials
2x15

Cable Lateral Raises
5x15
superset
Face Pulls
5x15

Decline Rolling Tricep Extension
3x12
superset
Dumbbell Curl
3x12

Tri-Set: 3 Rounds
Prone Rear Fly x20
Shrugs x20
Lateral Raises x20

Tricep Pushdown
5x20
superset
Incline Curl
5x20

Early morning session.

Stay strong AM.
 
Pretty impressive incline pauses man.
 
1/20

Hypertrophy Block #2

Week 7, Day 3

Deadlift
430x4
430x4
430x4
455x2
455x2
410x4
410x4

High Bar Squat
(belt-less, sleeve-less, flat shoes)
255x10
255x10
255x10
...last rep paused.

Ran out of time. I'll make up the volume tomorrow more than likely.

Got mad on my last set (for no reason, just because) and 410 moved like it was the bar. Squats felt interesting.

Stay strong AM.
 
Angry pulls are the best. Well, second to tanned in boxers
 
liftandswim said:
I'm pale as a ghost bro.
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When I would ask for critiques on my videos, there was a member here who would without fail tell me I needed to get a tan before we could work on anything else.
 
herderdude said:
When I would ask for critiques on my videos, there was a member here who would without fail tell me I needed to get a tan before we could work on anything else.
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I feel like I remember that, but can't remember who it was.


Sounds like something I would say, but I'm pretty sure it wasn't me....
 
1/21

Hypertrophy Block #2

Week 7, Day 4

CGBP
(last rep paused)
225x10
225x10
225x10

Decline Bench Press
(last rep paused)
225x10
225x10

Lat Pulldown
3x15

V-Grip Pulldown
2x15

Lateral Raises
3x15
superset
Face Pulls
3x15

Tricep Pushdown
5x15

Quick lift today. Got the necessary volume in though. 225 for sets of 10 got the blood in there too.

Pause squats, leg curls, and some back and biceps tomorrow morning.

Stay strong AM.
 
1/22

Hypertrophy Block #2

Week 7, Day 5

Pause Squat
340x6
340x6
340x6
340x6
340x6
340x6

Rack Row
225x10
225x10
225x10

Leg Curl
5x12

Pull-Ups
(varying grips and widths)
50 total

Dumbbell Curl
5x15

Good session. Squats moved well.

All this volume has to be adding up. The extra calories aren't hurting either.

Stay strong AM.
 
Looked smooth n easy. Like every squat I've ever seen you have, -1. Good looking session there, simple and effective.
 
jswain34 said:
Looked smooth n easy. Like every squat I've ever seen you have, -1. Good looking session there, simple and effective.
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Thanks. Just going to keep putting the work in. It'll all come together. My real training age is just over 2 years (in regards to weight training). Before that it was nothing but swimming and haphazard random workouts. I've got a long way to go and I don't want to get ahead of myself.
 
liftandswim said:
Thanks. Just going to keep putting the work in. It'll all come together. My real training age is just over 2 years (in regards to weight training). Before that it was nothing but swimming and haphazard random workouts. I've got a long way to go and I don't want to get ahead of myself.
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Agreed brother. We're about the same place training age wise. I may have 6 months on ya. But, prior to that was the same kinda bs workouts you mentioned. Funny to think back on the **** we used to do when we first started lifting.
 
jswain34 said:
Agreed brother. We're about the same place training age wise. I may have 6 months on ya. But, prior to that was the same kinda bs workouts you mentioned. Funny to think back on the **** we used to do when we first started lifting.
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I would come in and do flat bench, decline bench, incline bench, flys, arms and leave. Then I'd hit back and shoulders like once a week. And legs mayyyyybe once a week. Then when I first started squatting I thought I was at westside barbell and only did singles. Same with deadlift. Volume and intensity was 100% sporadic. I just did whatever.
 
liftandswim said:
Here's my 6th set of pause squats. Filmed it just because.

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Your knees track inward right when you hit the whole and don't stay out. Then come in a touch more when you come up. I'm guessing guess you may not be maintaining proper connection to the floor and loosing power in your glutes.
 
liftandswim said:
I would come in and do flat bench, decline bench, incline bench, flys, arms and leave. Then I'd hit back and shoulders like once a week. And legs mayyyyybe once a week. Then when I first started squatting I thought I was at westside barbell and only did singles. Same with deadlift. Volume and intensity was 100% sporadic. I just did whatever.
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Have 8 years of solid training. 4-5 Bbing style, and 3-4 powerlifting. You guys are all right behind me. Oh how I wish I had your genetics lol
 
liftandswim said:
I would come in and do flat bench, decline bench, incline bench, flys, arms and leave. Then I'd hit back and shoulders like once a week. And legs mayyyyybe once a week. Then when I first started squatting I thought I was at westside barbell and only did singles. Same with deadlift. Volume and intensity was 100% sporadic. I just did whatever.
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Eh..i guess mine wasn't that bad haha. I pretty much started up 5/3/1 when i first got into lifting more consistently, but I butchered it pretty badly with the exception of the 5/3/1 sets.
 
Yeah my training pre 5/3/1 was pretty bad.. Inconsistent and didn't really have a plan. Those were my college days. High school was just during football, and probably just as bad lol.
 
when i played high school football our coach had us on a linear progression power building type workout with some plyometric work and some power clean and jerks thrown in there too. he didn't really understand the nuances of the o lifts to properly teach them though. it wasn't until i started playing rugby at a fairly competitive level during and after college that i started to learn more about training programming myself.
 
SweetLou321 said:
Your knees track inward right when you hit the whole and don't stay out. Then come in a touch more when you come up. I'm guessing guess you may not be maintaining proper connection to the floor and loosing power in your glutes.
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Yep. I'm not worried about the knees, but connection to the floor is something I'm definitely lacking. Thanks! Always something to work on
 
liftandswim said:
Yep. I'm not worried about the knees, but connection to the floor is something I'm definitely lacking. Thanks! Always something to work on
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I know you aren't and we spoke about the knees before. But it is one sign you aren't connecting to the floor well. If you were your knees would naturally track where they needed to be without forcing them anywhere. So I agree with you there. I notice I have trouble maintaining connection in oly shoes myself. You could see if flats help or just remain more conscious of it.
 
Flats do stop me at depth easier too. Maybe I'll give them a shot next time I do low bar. Just use my olys for high bar and fronts.
 
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