LiE's Diet and Training Thread

Excellent 531 chest session tonight!

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

Dips
BWx7, +40x6, +50x6, +60x5, +60x5

CGBP
60x8, 80x8, 100x6, 102.5x5

20 minutes pec/shoulder stretching

Chest strength is spot on. Back in cycle 1 I did 115x9, so I've improved a lot since then :)

The pec/shoulder stretching I did on Monday must be working because dips felt very good, no soreness in the shoulders.
 
+60kg dips

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Gamefreak501 said:
Without sounding homo..wish I had a body like that, and could lift weights like that! :(
Click to expand...

Thanks. Hard work and dedication will go a long way to achieving your goals. I've had 8 years of experience, many spent trail and error, but I've always lifted with a passion.

Chris1712 said:
+60kg dips
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Chest dips mind you, so leaning forward. I'd not be able to do that purely on my triceps :) Also helps being light.
 
Found an old training log book.

Really interesting to compare weights to what I lift now.

30/06/2010 - Squat 40x10,60x10,80x8,80x8
26/05/2010 - Deadlift 40x10, 80x8, 120x7, 140x3
31/12/2009 - Bench 80x10, 100x8, 100x5

I didn't do squats for a long time, doing only leg press. Deadlift I went through phases of doing it for a while, but was always stuck around 140.
 
Your old lifts are like my present :(

Yeah being really light helps dips, training partner has best part of 15-20kg on me and there is no way he can dip 50kg
 
Hard leg session tonight, but very pleased with the results :)

Squat
WU - 67.5x5, 85x5, 102.5x4
WS - 110x5, 127.5x5, 145x12

Leg Press
150x8, 240x6, 280x6, 300x6

RDL
80x8, 100x8, 110x8

Calf Raises
40x20x3

Will upload a video of the squat soon. Still got some funkyness going on with the knees which I need to correct. Everything else looks good I think.
 
Can't put my finger on what's happening with the knees, tigthness?

My knees come out nicely but as soon as I push they come in a bit. I can control it if I go nice and slow.

Decided to ditch the belt, I need some more time with it to get it right.

 
It's a lack of activation in your glutes. That was why I asked if you did any direct glute med exercises. They are one of the prime movers that externally rotates the femur to create a knee out position. Your flexibility looks fine but the fact that your knees come in when you start the drive is indicative of a weakness in your external rotators. Things like clams are good but you may want to add a band. Also making sure you do some form of glutew activation in a warm up, you could do it between sets in your warm up for squat but get used to how they feel first.

Rest of it looks really good, nice work :).
 
Not a problem. I used to find doing single leg glute bridges worked well for me, and when it got a little easy I just grabbed a couple of small plates and put them on my hip to add a bit more resistance. Very easy to add into a routine.
 
I used to do them as part of a mobility warm up which I later scrapped because it took almost 45mins to do correctly.

To start with do them before you lift anything so you can really get the focus on how that muscle contraction feels, that way when you feel you knee come in on a lift it is a lot more intuitive on how to yank them out.

Then once you are familiar with the movement pattern and the feel of the muscle switching on you can start doing them in between your warm up sets. Depending on how heavy you are going you probably want to do at least 3x10, maybe 3x15 on each exercise.
 
Never thought too much about what muscles are involved in getting knees out, I just push them out hard and try to keep them there. I have to say when I'm at the bottom with my knees out, I don't feel anything from my glutes. It's not until I'm moving out of the hole do they come in.
 
That's why I recommend doing the activation exercises separate to anything else to start with, it's more likely that you'll gain better proprioceptive awareness. A couple of weeks of doing them and you'll be in a much better position.
 
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