LiE's Diet and Training Thread

LiE · 6 Aug 2012 at 19:00

Inspired by the Olympics I decided to stop lifting like a girl and get on with it.

531 Squat
65 x 5
80 x 5
97.5 x 3

105 x 5
122.5 x 5
137.5 x 10 (couple left in the tank)

80 x 10
80 x 10
80 x 10
80 x 10

Was supposed to do 5 sets but conditioning isn't there yet.

Leg Curl
45x10 x5

Mobility

Yo yoing from program to program isn't great, but I'm at a stage in my training where I'm really not sure of the direction I want to take things. Doing BBB 531 means I get some strength progression and some volume/conditioning too, I clearly need it!

LiE · 6 Aug 2012 at 19:55

Delvis post up a google map link to your work, we can help with a better route across town.

LiE · 6 Aug 2012 at 20:16

I'd go down the A422 and jump on the A5. You don't want to head anywhere near the Shopping Centre.

http://goo.gl/maps/in3nd

LiE · 6 Aug 2012 at 21:24

Yea there's a shop up stairs.
I assume you got the pass OK then?

LiE · 6 Aug 2012 at 21:32

Everything is downstairs except the free weights which are upstairs which you get to once you're in the gym.

Are you not in the gym tomorrow?

LiE · 7 Aug 2012 at 08:43

Dropped my maxes a little and started from week 1. Hopefully with the lower weights I can progress better and be able to leave a rep or 2 in the tank as recommended by Wendler (before I was going all out every + set).

Squat - 180
Deadlift - 230
Bench - 150
Press - 80

LiE · 7 Aug 2012 at 10:43

Sounds like bad planning/cop out

I only miss the gym if it's something seriously major.

LiE · 7 Aug 2012 at 16:07

!!

Seems like that doesn't it?
I do this from time to time, but like I said, inspired by the Olympics I don't want to mess around any more. I love lifting big, that's a given. With BBB I also get some conditioning/hypertrophy.

LiE · 7 Aug 2012 at 16:19

I could really use the conditioning it provides right now, I could only finish 4 sets of BBB squats last night, even that was a struggle. I was on the floor gassed between sets!

Tonight is bench press and kroc rows.

Some good news in the mobility department.. I can now hold the bar on my back with straight wrists for a squat! Major success! I can even just use the palms of my hands.

LiE · 7 Aug 2012 at 16:46

Yea, I'll probably end up swapping around BBB but plan on keeping the 531 main lifts progressing nicely.

20 reps each side sounds brutal !

LiE · 7 Aug 2012 at 19:06

Mother of god kroc rows! Couldn't get near the desired volume..

Also tweaked my left pec a tad, pretty annoying but nothing serious.

Bench
WU - 55x5, 67.5x5, 80x3
WS - 87.5x5, 102.5x5, 115x11
BBB - 67.5x10 x5

Kroc Rows (per arm)
35x20, 42.5x20, 42.5x10

LiE · 8 Aug 2012 at 13:13

Pump was pretty strong!

Appetite is down today, must have really hit my body hard the past couple days. Today and tomorrow are rest days then I'm in the gym Fri/Sat.

LiE · 10 Aug 2012 at 18:27

Press + set
60 x 10

BBB
35 x 10 x 5

Chin ups
BWx8 x8

LiE · 11 Aug 2012 at 10:41

Keep doing them, you'll soon be able to do a set of 8

LiE · 13 Aug 2012 at 19:14

Wasn't feeling it tonight, but some how still managed to perform a decent + set. Also managed to smash out the BBB sets without dying like I did last week.

531 Squats
WU - 65x5, 80x5, 97.5x3
WS - 112.5x3, 130x3, 145x10
BBB - 80x10 x5

Leg Curls
45x10, 52.5x10 x3, 45x10

LiE · 13 Aug 2012 at 19:45

They're really good, great for conditioning. After you've gotten used to them you'll want to increase the % a bit to keep you working hard.

LiE · 14 Aug 2012 at 19:40

Managed 122.5 x 8 for my bench press + set tonight, not a bad performance. The BBB was a bit light though, think I'll look at increasing the weight a bit next week. I didn't do Kroc rows, instead opting for seated cable rows and some wide grip pull ups.

LiE · 14 Aug 2012 at 22:33

No problem

Yea BBB was pretty easy, the program allows you to set between 50 and 60% for the BBB sets, I'm set at 50% right now until I adapt.

LiE · 16 Aug 2012 at 19:34

Week 2 done.

Press
WU - 30x5, 35x5, 42.5x3
WS - 50x3, 57.5x3, 65x8
BBB - 35x10 x5

Chins
BWx8 x8

20 minutes foam rolling

LiE · 21 Aug 2012 at 19:48

Week 3 so far

20/8/12
531 Bench Press
WU - 55x5, 67.5x5, 80x3
WS - 102.5x5, 115x3, 127.5x7
BBB - 67.5x10 x5

Seated Cable Rows - 65x10 x5

21/8/12
531 Squat
WU - 65x5, 80x5, 97.5x3
WS - 122.5x5, 137.5x3, 155x8
BBB - 80x10 x4

Leg Curls - 50x10 x4

Glutes were firing tonight so managed to crack out 8 reps, not too bad.