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Liftandswim's Log

2/4

Hypertrophy Block #2

Week 9, Day 3

High Bar Pause Squat
315x6
315x6
315x6
315x8
315x8

Pause CGBP
225x9
225x9
225x9
225x9

Weighted Chins
+35x8 superset Lateral Raises x15
+35x8 superset Lateral Raises x15
+35x8 superset Lateral Raises x15

Cable Row
5x12
superset
TRX Reverse Fly
5x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Tri-Set: 3 Rounds
Overhead Extensions x20
Incline Curl x20
CG Push-Ups x20

Hammer Curl
2x10
superset
Paused Lateral Raises
2x10

LISS
15 minutes

Felt much better today. Got a lot of sleep and a lot of food in me before this session.

Did high bar because I felt like it. So the weight was lighter, but I made sure to do more reps to get the volume in. No lift off on bench so I dropped the weight and did the same. Rest was accessory. I could have kept doing crap honestly, but I know I still have two sessions left this week and I work all weekend.

Based on the scale I'll likely finish these 10 weeks right where I want to be. Around 206-208lbs. Push the calories a tad higher and get up to 210-212lbs before I decide to chop back down.

Stay strong AM.
 
2/5

Hypertrophy Block #2

Week 9, Day 4

OHP
165x6
165x6
165x6
165x6
165x6
140x8 superset Pull-Ups x10
140x8 superset Pull-Ups x10
140x8 superset Pull-Ups x10

Barbell Row
5x10

Tri-Set: 3 Rounds
Chest Supported Row x12
Lateral Raises x15
Face Pulls x15

Straight Arm Pulldown
50 rep set

Incline Skullcrusher
5x15
superset
Incline Curl
5x15

Cable Fly
50 rep set

Lots of work. Felt good. OHP was heavy though. Body is just tired. To be expected!

Deadlifts on Sunday then I'm deloading to wrap this block up. Accomplished what I wanted. Success.

Stay strong AM.
 
Oh, and I've been watching a lot of competitive eating on YouTube lately so I figured I'd see how fast I could eat one JR Cheeseburger from Wendy's...16 seconds. Not bad. Think I could probably do 10 in less than 5 minutes. Random, I know.
 
2/7

Hypertrophy Block #2

Week 9, Day 5

Deadlift
405x5
405x5
405x5
405x5
405x5

Leg Curl
5x12

Hack Squat
3x15

Leg Extension
3x20 then drop

Dumbbell Curl
5x15

Overslept and only had an hour to do this session. Got it in though!

Deadlifts moved well. Did a 5x5 instead of a rep test. Going to start doing that in week 9 instead. Higher volume and requires no psyche up, just focus. Rest was accessory. Building up them legs!

Stay strong AM.
 
2/9

Hypertrophy Block#2

Week 10, Day 1 (deload)

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

Pause Bench
work up, work up
315x1
245x5 superset Cable Row x15
245x5 superset Cable Row x15
245x5 superset Cable Row x15

Tri-Set: 3 Rounds
Pull-Ups x10
Lateral Raises x15
Face Pulls x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Easy.

Stay strong AM.
 
you must feel pretty thoroughly worked over with heavy bench and squat in the same day
 
Working with 30% of his max...
 
2/11

Hypertrophy Block #2

Week 10, Day 2 (deload)

Deadlift
(belt-less)
work up, work up
450x1 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
4x12
superset
Incline Curl
4x12

Cable Curl
2x20
superset
Tricep Pushdown
2x20

Stay strong AM.
 
Nice PR Ian. I know my beltless pull is always at least 80# less than my best, so you're in the right groove.
 
Thanks, guys. Pulls feel good. My attitude towards deadlifting has made a big difference. Remaining positive and looking forward to deadlifting has spurred a lot of my progress, I swear.
 
liftandswim said:
Thanks, guys. Pulls feel good. My attitude towards deadlifting has made a big difference. Remaining positive and looking forward to deadlifting has spurred a log of my progress, I swear.
Click to expand...

Attitude is huge. You're the one that told me that when i was bitching about my squat a while back. Keep it up bro
 
liftandswim said:
Thanks, guys. Pulls feel good. My attitude towards deadlifting has made a big difference. Remaining positive and looking forward to deadlifting has spurred a log of my progress, I swear.
Click to expand...

i feel like one kind of goes back and forth between what they're progressing at and how they feel about a particular exercise or goal. you look forward more to the things you're doing well at because it gives you more reward. but ultimately one thing might taper off and another might become the most quickly progressing so although you're always plugging away at all of it, your favorite lift at the time might change.

nice work btw sir!
 
2/12

Hypertrophy Block #2

Week 10, Day 3 (deload)

High Bar Squat
255x5x5

Pause CGBP
225x5x5

Pull-Ups
50 total

Tri-Set: 3 Rounds
Cable Row x15
Lateral Raises x15
Prone Rear Fly x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Stay strong AM.
 
Tomorrow morning may be a different story, but as of yesterday morning I'm 205.6lbs. Successful 10 weeks I'd say. Up from 200lbs after my cut.

Yesterday I ate at a Chinese buffet then had pizza for dinner. Now today I've already had donuts and am on my way to Cheesecake Factory. Lol, gains.
 
2/15

Hypertrophy Block #3

Week 1, Day 1

High Bar Squat
355x6
355x6
355x6
355x6

High Bar Pause Squat
315x6
315x6

Pause CGBP
225x10
225x10
225x10
225x10

Weighted Dips
+92.5x10
+92.5x10
+92.5x10

Lateral Raises
3x15
superset
Face Pulls
3x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Start of a new block. Nothing much has changed to be honest. A tad more squatting, benching, and deadlifting volume but the assistance work is pretty much the same. No crazy weights, nothing flashy, just putting in the work.

Squats felt good today. 355 was light. Same with CGBP on the sets I had my leg drive dialed in.

Stay strong AM.
 
2/16

Hypertrophy Block #3

Week 1, Day 2

Deadlift
360x8
360x8

Block Pull
380x6
380x6

Deficit Pull
335x8
335x8

Seated BTN Press
135x10
135x10
135x10
135x10

Pull-Ups
50 total

Tricep Pushdown
4x15
superset
Dumbbell Curl
4x15

Starting the deadlift cycle over again. Just added a bit of weight. Sticking with the game plan.

Then hit some upper. Back at it tomorrow.

Stay strong AM.
 
2/18

Hypertrophy Block #3

Week 1, Day 3

3 Count Pause Bench
225x8
225x8
225x8

Weighted Chins
+35x8 superset Lateral Raises x15
+35x8 superset Lateral Raises x15
+35x8 superset Lateral Raises x15

Cable Fly
3x20

Chest Supported Row
3x10
superset
Face Pulls
3x15

Lat Pulldown
3x15
superset
Cable Lateral Raises
3x15

Straight Arm Pulldown
3x20
superset
Prone Rear Fly
3x20

Rolling Tricep Extension
3x12
superset
Dumbbell Curl
3x12

Tri-Set: 2 Rounds
Shrugs x20
Upright Row x20
Lateral Raises x20

Tricep Pushdown
5x15
superset
Incline Curl
5x15

The way my work schedule is this week I'm doing all 5 sessions in a row. Three down, two to go. Tired, but I'll survive. I'll have the weekend off training entirely. Two days in a row is a lifetime for me.

Stay strong AM.
 
Solid pause-presses Ian.
 
2/18

Hypertrophy Block #3

Week 1, Day 4

Squat
365x7
365x7
365x7
365x7
365x7
365x7

Rack Pulls
365x8
365x8
365x8

GM
225x10
245x10

Barbell Traveling Lunges
160x6 each leg
185x6 each leg

Leg Curl
3x20

Squats moved well. Added in rack pulls this block for a little more PC volume (in addition to raising the squat volume...a whopping two reps). Keeping GMs in the mix. Still can't decide if I like them. Pushed lunges on the last set, couldn't go much heavier. Maybe 205.? And leg curls burn like a mofo, as always.

Thought tonight's session was going to suck, but it only kinda did. Good news.

I suck at posting in everyone's log. I know. Still love you guys.

Stay strong AM.
 
What in héll are you guys doing up so early?

Nice work man.
 
2/19

Hypertrophy Block #3

Week 1, Day 5

Pause Bench
260x6
260x6
260x6
260x6
260x6

3 Count Pause Bench
230x7 superset Cable Row x12
230x7 superset Cable Row x12

Weighted Dips
+75x10 superset Cable Row x12
+75x10 superset Cable Row x12
+75x10 superset Cable Row x12

Tri-Set: 3 Rounds
Machine Row x15
Lateral Raises x15
Face Pulls x15

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Wrapped up week one. Not bad. Two days off now. Back at it on Monday.

Stay strong AM.
 
Dude is a madman. They're high, I know but he always seems to squat to depth in competition. Could we see Malanichev's record broken by a 275'er? Maybe.

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liftandswim said:
Dude is a madman. They're high, I know but he always seems to squat to depth in competition. Could we see Malanichev's record broken by a 275'er? Maybe.

Invalid Link Removed
Click to expand...

Don't forget, Zahir held the record with 1040 before Malan hit 1046. The 242s are lucky he left some meat on the bone on that record, 881 then missed his cut the meet he hit 992.
 
Honestly, I thought I would feel wrecked right now. But if I really had to I could wake up tomorrow and train. Work capacity is on point. What's even better is I don't have any aches or pains. Feel healthier than ever.
 
Go in for more squats and curls!
 
2/22

Hypertrophy Block #3

Week 2, Day 1

Squat
work up, work up
460x2...harder than it should have been
440x2 (paused) PR
405x3 (paused) PR
315x8 (paused)

Deficit Pull
355x6
355x6
355x6

Hack Squat
2x15, 2x10

Pause OHP
155x6 superset Lat Pulldown x12
155x6 superset Lat Pulldown x12
155x6 superset Lat Pulldown x12
155x6 superset Lat Pulldown x12
155x6 superset Lat Pulldown x12

Barbell Row
225x10
225x10
225x10

Tricep Pushdown
5x15
superset
Dumbbell Curl
5x15

Deviated from the squat plan today. Felt like it. Still got the requisite volume in via some hack squats.

I've lost my efficiency with heavy weights. All this volume work makes anything over 405 feel foreign. That's okay, I'll get it back. Pause squats are damn near as strong as my regular squat. Like 5% difference or something. Strength was down on the day though. I could tell.

Rest of the workout was eh.. 355lbs pulls were heavier than usual. OHP too. Just felt off. Not worried. Full steam ahead.

Stay strong AM.
 
One hell of a day, buddy. Maybe it's time to trade a variation for those pauses. Train what you suck at, confuse your muscles (yes, the latter was a joke). Maybe pause above parallel? I'm not brave enough to try those yet.
 
herderdude said:
One hell of a day, buddy. Maybe it's time to trade a variation for those pauses. Train what you suck at, confuse your muscles (yes, the latter was a joke). Maybe pause above parallel? I'm not brave enough to try those yet.
Click to expand...

Thanks, dude. I was frustrated with my regular squat. 460x2 was hard, but at the same time it wasn't. Like I couldn't express my true strength. If that makes any sense

And you mean pause after popping out of the hole? That's not a bad idea! I think I'll try those Wednesday.
 
liftandswim said:
Thanks, dude. I was frustrated with my regular squat. 460x2 was hard, but at the same time it wasn't. Like I couldn't express my true strength. If that makes any sense

And you mean pause after popping out of the hole? That's not a bad idea! I think I'll try those Wednesday.
Click to expand...

It's weird, seeing how strong you were paused today. Just an off day. You know what correct feels like, so take mental notes of what you need to do better set-to-set and go with it. Anything that happens over 40%, you should pay attention to.
 
awesome work my friend, you do really well at those pause squats for sure. check out this guy. most weightlifters need to get the stretch/rebound out of the hole to put up a good weight at clean but he was such a beast in lower body power that he paused slightly at the bottom of all of his cleans (he still gets a little bit of a rebound). his name is leonid taranenko and apparently he got up to the point where he could front squat 660x3 and just stopped doing them because he had more overall lifting strength than he could equate into his clean.

he clean and jerked the most on record but they took it away from him when they changed all the weight classes.
[video]https://youtu.be/pGTViTGel1I[/video]
 
Crazy power
 
liftandswim said:
2/22
I've lost my efficiency with heavy weights. All this volume work makes anything over 405 feel foreign. That's okay, I'll get it back. Pause squats are damn near as strong as my regular squat. Like 5% difference or something. Strength was down on the day though. I could tell.
Stay strong AM.
Click to expand...

i bet once you start retraining more directly towards strength with all that added muscularity from the volume that 405+ will start to feel real familiar!
 
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