LiE's Diet and Training Thread

He doesn't need to do anything to get the zoolander look, maybe work on his blue steel ;)

Tonight is the last deload and the end of cycle 3. I'm looking forward to starting the next cycle. Hopefully I will continue to progress.

Weight is staying around 82.7KG. I have dropped 500ml milk and a banana from my diet so I'm running a little under the required calories to bulk. I may drop them down a bit more depending how weight goes.
 
Goblet Squat Week 3. Looking improved I think, just some funnies going on at the bottom I can't figure out. Going too low?


(check out the bad ass core workout from the guy in the white vest)

Haven't done BORs in ages and used to find them hard work on the back. So with my new found understanding of things, I attempted some. Feedback on form welcome please.

 
Go a little less low on the goblets until your hamstring flexibility catches up.

BOR seems fine, although your torso could be a little more horizontal.
 
Cheers. Will keep plugging away.
Thinking of doing BOR instead of seated cable rows on dead lift day.
 
I share your dislike of doing that, if you can deal with the lower back load then go for it.

Watching the video again... are you flaring your elbows a little? They should be close-ish to your sides.
 
Get on some of the massively band distracted hamstring stuff, and the usual glute stuff to help the Goblets.

Nice improvement. Looking thick, tight, solid :D.
 
Cheers, will make sure I get lower by sticking my ass out more.

Dom, I'll keep hammering the hamstrings. It's a tricky thing having tight hamstrings because you don't feel a pull/tightness, you just compensate.
 
Yeah I know exactly what you mean. Thankfully I find that my hammies respond very well to a good bit of mobility work, I think it probably helps that there are a good amount of different ways to get at them.
 
icecold said:
I share your dislike of doing that, if you can deal with the lower back load then go for it.

Watching the video again... are you flaring your elbows a little? They should be close-ish to your sides.
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Main alternatives to a BOR if there is no cable machine? Presuming single arm on a bench? :)
 
1 arm dumbell rows...if you have access to dbels heavy enough. Cabel rows like you said.
I majorly hurt my back doing BOR's last year...was sore for long time and still dodgy now. BOR's dont really put your body in a good position especially when getting heavy, 100kg+. I try stick to cable and Db rows now.
 
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toxic said:
1 arm dumbell rows...if you have access to dbels heavy enough. Cabel rows like you said.
I majorly hurt my back doing BOR's last year...was sore for long time and still dodgy now. BOR's dont really put your body in a good position especially when getting heavy, 100kg+. I try stick to cable and Db rows now.
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I love BORS, but as said, I find it ends up pumping my lower back as I go quite horizontal...I will have a play though.

Usually do BOR's and 1ADBR's anyway :p
 
BORs are something I want to incorporate into my training, just need to get the form right. In the past I had too much load on my lower back but I think that was down to form. The video I posted may not be as horizontal as I'd like, but the load wasn't on my lower back. Also helps having a strong core.

I'll be posting a video up on Tuesday of my next BOR attempt, which will be heavy. If done correctly then the lower back shouldn't be loaded heavily.
 
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Deception said:
Isn't it your gym day today Delvis?
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Tomorrow, got a physio at the end of the day as it had to be re-booked due to my car breaking down and costing me £100 the other day.

Cannot wait though :)

LiE said:
BORs are something I want to incorporate into my training, just need to get the form right. In the past I had too much load on my lower back but I think that was down to form. The video I posted may not be as horizontal as I'd like, but the load wasn't on my lower back. Also helps having a strong core.

I'll be posting a video up on Tuesday of my next BOR attempt, which will be heavy. If done correctly then the lower back shouldn't be loaded heavily.
Click to expand...

Aye that's what my issue was, long as it's using the back enough and not loading the lower back it should be good I would have thought? :)
 
Basque in my glory as I share with you all the perfect hip hinge cue to getting nice and stable for BORs......

Imagine trying to pee with a raging hard on, into a toilet obviously :p.
 
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