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Liftandswim's Log

12/30

Preacher Curl
4x10

Rolling Tricep Extension
4x10

Dumbbell Curl
3x12

Dumbbell Preacher Curl
2x15 each arm

Tricep Pushdown
5x20

Little pump session for the arms. Deadlifting tomorrow.

Stay strong AM.
 
Said forget deadlifting. Sucks, but I have to force myself to deadlift. I just genuinely don't enjoy it for whatever reason.

Straight Arm Pulldown
50 total

Lat Pulldown
4x10

Cable Row
4x15

Face Pulls
50 total

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

Seated Dumbbell Curl
3x10

Happy New Years. Stay safe out there.

Stay strong AM.
 
rob112 said:
Dude I don't particularly enjoy deads either.
Click to expand...

It's the only lift that I have to force myself to do. I love everything else. I've toyed with the idea of cutting them out and squatting 3x week, but I don't want to create some type of weird imbalance
 
Honestly, my last mock meet I PR'd at 485 and i didn't do more than 435 for some singles and accommodating resistance(that got out of hand a little lol). I feel like when it's time to Pr on that it's a mindset more than anything. I've went 11/12 on that in competition(including a 35lb miss load to one side) in that lift, but no where near that in the other two.
 
1/4

Squat
410x3
445x3
480x3 RPE 8.5

Pause Squat
(3 second pause)
405x3
405x3
405x3

Pause CGBP
205x3
230x3
265x3+ (9) PR? RPE 8
275x3 (3 second pause)

Lateral Raises
3x15

Preacher Curl
3x15

Tricep Pushdown
5x15

Should've had someone spot me. Could have pushed that last squat set for a big PR. Another day. Pleased with where I'm at.

Planned on hitting this workout yesterday, but came down with a 24 hour bug or something. Felt sick as a dog all day. Perfectly fine now.

OHP and junk tomorrow.

Stay strong AM.
 
1/5

Hammer Strength OHP
(all the racks were taken...)
12-10-8-6

Dumbbell Row
120x20
120x20

Unilateral Cable Row
2x15 each arm

Shrugs
3x10

Face Pulls
4x15

Dumbbell Curl
5x10

Tricep Pushdown
4x20

Stair Master
5 minutes

Productive day. Not necessarily a fan of the HS OHP, but didn't feel like waiting for an open rack. I'll live.

Stair Master kicks your ass. I had no idea.

I'll be front and/or high bar squatting and benching tomorrow. Along with some assistance, of course.

Stay strong AM.
 
1/6

Paused Front Squat
315x3
315x3
315x3

High Bar Pause Squat
365x2
365x2
385x2
385x2
405x2
440x1 PR

Pause Bench
275x6
295x5
315x3
275x6
...some old guy (65+) took my bench while I went pee. So I said screw it.

Machine Incline Bench
3x15

I'll take it.

I need to drink more water. Finding myself dehydrated way too often.

Stay strong AM.
 
liftandswim said:
Said forget deadlifting. Sucks, but I have to force myself to deadlift. I just genuinely don't enjoy it for whatever reason.

Straight Arm Pulldown
50 total

Lat Pulldown
4x10

Cable Row
4x15

Face Pulls
50 total

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

Seated Dumbbell Curl
3x10

Happy New Years. Stay safe out there.

Stay strong AM.
Click to expand...

That's how I feel about deadlift variations but I like the comp lift
 
liftandswim said:
It's the only lift that I have to force myself to do. I love everything else. I've toyed with the idea of cutting them out and squatting 3x week, but I don't want to create some type of weird imbalance
Click to expand...

You don't have to deadlift, just work the Hans and do some hypers. Unless you want to compete in powerlifting
 
1/7

Deadlift
405x4
405x4
405x4
435x4

Lat Pulldown
4x10

Cable Row
12-10-8

Preacher Curl
3x10

Not bad. Just put in some work.

Found out I'm going to be working 6-7 days/week for the next 2-3 months. Going to do my best to keep my training consistent. Considering I'm looking to buy my first home in the next year, along with getting a new (used) car for my girlfriend, work takes precedence.

May or may not hit some fluff work tomorrow. See how I feel. If not, I'll be back to training on Tuesday.

Stay strong AM.
 
liftandswim said:
Lol! I promise I didn't. I really was just speaking for myself. I know I'm a good ways away from 1500.
Click to expand...

I'm just messing man, I have some bf to lose. However hoped off the gear train 4 weeks before that last meet and have stayed off.

Your bench and squat are close to where they need to be if you get that pull to take off honestly
 
1/9

Pause CGBP
315x1 RPE 8?
280x6
285x6
290x6 RPE 10

Cable Lateral Raises
3x15
superset
Prone Rear Fly
3x15

Incline Curl
5x15
superset
Tricep Pushdown
5x15

Cable Fly
50 total

Face Pulls
50 total

CG feels good. Then some delts and arms.

Squats on Wednesday.

Stay strong AM.
 
1/11

Squat
430x5
430x5
430x5
430x5
440x5

Leg Curl
4x12

Definitely a volume PR. Very difficult session. Decided to up the weight on the last set and it still moved well, just tiring.

OHP, back, and arms tomorrow.

Stay strong AM.
 
liftandswim said:
Thanks. I think this is the strongest my squat has ever been. Going to keep building and see what happens! No goal in mind really
Click to expand...

Kinda where i am at this moment too. Good to have goals but right now im just trying to move forward and see where I land. As long as we're moving forward i say we're good!
 
1/12

Seated OHP
145x10
145x10
145x10

Standing Dumbbell OHP
2x10

Weighted Pull-Ups
+45x10
+45x10

Unilateral Cable Row
2x15 each arm

Straight Arm Pulldown
50 total

Lateral Raises
4x15

Dumbbell Curl
5x10

Tricep Pushdown
50 total

Chest Supported Row Finisher

Stay strong AM.
 
1/13

Pause Bench
work up, work up
350x1 PR

Feet Up CGBP
255x8
255x8
225x10

Machine Fly
3x15

Rolling Tricep Extension
3x10

Alternating Dumbbell Curl
3x10

Tricep Pushdown
3x15

Felt good warming up so I went for it. I was good for another 10lbs, no doubt. And this was pinkies on the rings, I'm a tad stronger out a little wider but I didn't want to risk tweaking my pec.

Stay strong AM.
 
1/15

Deadlift
405x5
425x4
445x3
445x3
425x4
405x5

Lat Pulldown
15-12-10-8

And had to call it a day. Ran out of time. Got some stuff I need to get accomplished today.

Stay strong AM.
 
1/16

Pause Incline Bench
work up, work up
315x1 PR

Feet Up CGBP
225x10
225x10
225x10

Chest Supported Row
3x10

Unilateral Cable Row
2x15 each arm

Lateral Raises
3x15

Incline Curl
3x15
superset
Tricep Pushdown
3x15

Preacher Curl
2x10

All the flat benches were taken. It's Monday. So I decided to try to hit an incline PR. 315 was a grind. Solid pause though.

Then some assistance.

Squatting tomorrow. 455lbs for 5 sets of 3 is the tentative plan.

Stay strong AM.
 
1/17

Squat
455x3
455x3
455x3
465x3
470x3 RPE 8.5

Leg Curl
4x12

Very happy with where my squat is at. Don't think 500lbs for a set of 3 is that far off.

Stay strong AM.
 
1/18

OHP
170x5
170x5
170x5
170x5
170x5

Face Pulls
50 total

Shrugs
2x50

Lateral Raises
3x15

Seated Dumbbell Curl
3x10

Alternating Hammer Curl
3x10 each arm

Tricep Pushdown
100 total

More work. May or may not lift tomorrow. Idk.

Stay strong AM.
 
1/20

Pause Squat
455x2
475x2
500x1 PR (EASY...video below)

Pause CGBP
275x5
275x5
275x5

Alternating Dumbbell Curl
3x10 each arm

Invalid Link Removed

I could have went an inch deeper and held the pause for longer. But really it was laughably easy. First squat I psyched myself up for in awhile and it made a difference.

I'd love any feedback and/or comments.

Stay strong AM.
 
The guy spotting you looked way more concerned about 500 being on your back than you did. Its always hard to judge how much more people can comp squat more than pause, but after seeing that id have a hard time believing you couldn't hit 550.
 
jswain34 said:
The guy spotting you looked way more concerned about 500 being on your back than you did. Its always hard to judge how much more people can comp squat more than pause, but after seeing that id have a hard time believing you couldn't hit 550.
Click to expand...

I told him be ready because, honestly, I thought it was going to be difficult. I was wrong.

And 550 might be a stretch, but who knows. I'd need to get comfortable with heavy weights on my back first though for sure. Probably won't test a true max anytime soon. Just gonna stick with the rep work. It seems to be working.
 
Like I said, if i hit a paused squat that easily id definitely be good for 40+ lbs from that. But, i think you me and Bolt talked about how individual pause squatting is.
 
jswain34 said:
Like I said, if i hit a paused squat that easily id definitely be good for 40+ lbs from that. But, i think you me and Bolt talked about how individual pause squatting is.
Click to expand...

Definitely, man. I remember the conversation.

I just wish I knew what the weak point in my squat is. I'd like to say back strength considering the discrepancy between my squat and deadlift.
 
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