LiE's Diet and Training Thread

LiE · 20 Jan 2012 at 17:51

oh god I'm knackered!
It was a very enjoyable workout, the last set of squats was interesting. As I took the bar off the rack the plates rotated a bit causing the bar to slip on my back, very off putting. It then happened again in the 2nd or 3rd rep, still I managed my goal of 10 reps

I have a video which I will upload later, you may be able to see the plates moving and causing me some problems!

90% 1RM 156
Warm-up (40%, 50%, 60%) - 62.5x5, 77.5x5, 92.5x3
Working Sets (65%, 75%, 85%) - 100x5, 117.5x5, 132.5x10

DB Lunges - 5 x 10
50kg (25kg in each hand) x 10 x 5
SLDL - 5 x 8
60x10, 70x10x4

Legs done!

LiE · 20 Jan 2012 at 18:13

Video. Watch after I do the first rep, the plates spin forward! very off putting I have to say.

Next week is 3x3+

King Damager · 20 Jan 2012 at 18:18

I only counted 9 reps o.O

Damn impressive though! Also I like your little collection of gym stuff xD

Shoes, drink, notebook with sets in it? and?

kd

LiE · 20 Jan 2012 at 18:23

I counted 10

Note pad has the weights/reps in yea. The other thing is liquid chalk.

LiE · 21 Jan 2012 at 10:24

mmmm glute and hamstring DOMs.. tasty

Delvis · 21 Jan 2012 at 12:04

Aye, I take a lil note-pad around with me

...Just write down the reps etc

LiE · 23 Jan 2012 at 08:30

Fired up and ready for 3x3+ this week.
Did a Delvis and left my chicken out all night in the tubs.

MoNkeE · 23 Jan 2012 at 08:32

That phrase could catch on....... "Did a Delvis" =)

LiE · 23 Jan 2012 at 08:35

Hopefully the chicken is OK. The tubs had the lids 90% on to allow the heat out slowly. Just put them in the fridge now so I'll be sure to nuke them in the microwave when I eat it later.

MoNkeE · 23 Jan 2012 at 08:42

They'll be fine, strong stomach an' all that. I never microwave food though, I always heard they nuke the good proteins in food........?

Delvis · 23 Jan 2012 at 08:46

LiE said:
Fired up and ready for 3x3+ this week.
Did a Delvis and left my chicken out all night in the tubs.

Hahaha! Son of a....!

Least yours had tubs

LiE · 23 Jan 2012 at 09:10

This weeks 5/3/1 numbers.

Military Press - 90% 1RM 66
Warm up (40%, 50%, 60%) - 27.5x5, 35x5, 40x3
Working Set (70%, 80%, 90%) - 45x3, 52.5x3, 60x3+

Deadlift - 90% 1RM 189
Warm up (40%, 50%, 60%) - 75x5, 95x5, 112.5x3
Working Set (70%, 80%, 90%) - 132.5x3, 150x3, 170x3+

Bench - 90% 1RM 135
Warm up (40%, 50%, 60%) - 52.5x5, 67.5x5, 80x3
Working Set (70%, 80%, 90%) - 95x3, 107.5x3, 122.5x3+

Squat - 90% 1RM 156
Warm up (40%, 50%, 60%) - 62.5x5, 77.5x5, 92.5x3
Working Set (70%, 80%, 90%) - 110x3, 125x3, 140x3+

Required reps to beat last weeks rep maxes
Deadlift 170x8
Bench 122.5x9
Squat 140x9

It's going to be brutal..

Delvis · 23 Jan 2012 at 09:26

That just looks painful

Those numbers aren't even within reach at the moment for me

LiE · 23 Jan 2012 at 10:27

Next week is even more fun for working sets.
75%x5, 85%x3, 95%x1+
5, 3, 1

Delvis · 23 Jan 2012 at 11:11

LiE said:
Next week is even more fun for working sets.
75%x5, 85%x3, 95%x1+
5, 3, 1

How does the 5/3/1 part work, is that reps presumably? So three different sets?

tom_e · 23 Jan 2012 at 11:15

Delvis said:
How does the 5/3/1 part work, is that reps presumably? So three different sets?

Yep that's the one mate, I got the ebook a while ago but I've never got round to putting it into action so I'll be interested to see how you get on LiE.

Delvis · 23 Jan 2012 at 11:16

Cool thanks

It looks really interest, and it's nice as you almost do a progressional (Think I just made that work up) workout, which is what I like.

LiE · 23 Jan 2012 at 19:32

Shoulder workout went well, was done in 30 minutes giving me a good 25 minutes to stretch.

Military Press - 90% 1RM 66
Warm up (40%, 50%, 60%) - 27.5x5, 35x5, 40x3
Working Set (70%, 80%, 90%) - 45x3, 52.5x3, 60x9

Shoulder Press Machine
60x8, 80x8, 80x8, 80x8, 80x6 (shoulders died on the last set)

Face Pulls
20x10, 25x10, 25x10, 25x10, 25x10

60x9 gives me a calculated 1RM of 77Kg.

LiE · 24 Jan 2012 at 09:58

So tired this morning that I over slept and missed breakfast meal timing. This seems to happen now and again.
Going to order some new scales tomorrow, my current cheap ones are all over the place and I'd like to know my actual weight.

Delvis · 24 Jan 2012 at 11:10

LiE said:
Going to order some new scales tomorrow, my current cheap ones are all over the place and I'd like to know my actual weight.

Let us know which ones you get, I'd like to know how much weight im actually putting on