LiE's Diet and Training Thread

LiE · 23 Apr 2012 at 10:25

You just need to ensure you're forcing your hips back so the tension goes onto the hamstrings. You also need to ensure your legs are straight enough that the bar doesn't hit the knees on the way down. The bar also has to stay over your feet to keep the weight in your COG, if you move the bar even a small amount away from your COG then you'll load up the wrong places.

You can see these cues in my video. I'll be pushing them a little further this week to get more horizontal.

LiE · 23 Apr 2012 at 10:39

Start of cycle 4 today. Here are the weights for the + sets on week1.

Military Press - 62.5Kg
Deadlift - 172.5Kg
Bench Press -117.5Kg
Squat - 150Kg

Hoping to maintain progress and hit 10-11 reps for each exercise.

LiE · 23 Apr 2012 at 19:17

Deload has done a world of good, smashed Military Presses tonight

Military Press
WU - 30x5, 37.5x5, 45x3
WS - 47.5x5, 55x5, 62.5x12 (PR)

Seated DB Shoulder Press - strict
15x7, 27.5x8, 32.5x8, 35x6

Facepulls
20x10 x5

Then I hit my hamstrings hard with stretching, did a bit of pec/glute stretching and retested my goblet squat. What a difference, much much better at the bottom. Also did a few speed reps on 60kg squat and these also felt super silky, so I need to keep working on those hamstrings to unlock the power

icecold · 23 Apr 2012 at 23:03

Smashed indeed! I'm looking forward to getting back into military press after smolov, I reckon I'll be good for 100kg soonish.

LiE · 23 Apr 2012 at 23:05

100kg is epicly good. I'll be chuffed if I can get near that in July.

icecold · 23 Apr 2012 at 23:08

Don't get me wrong, I don't mean by next week

I'm planning on doing a simple peaking periodisation which should get me there in a month or two.

That is if I ever stop doing bench ALL THE TIME

LiE · 24 Apr 2012 at 19:08

Tiring deadlifts tonight, the first week of 531 always is with the silly reps. Still managed to beast a mighty 11 reps and set a new PR

so can't complain!

Deads
WU - 80x5, 102.5x5, 122.5x3
WS - 132.5x5, 152.5x5, 172.5x11 (PR)

Chins
BWx8, +15x8, +15x6

BOR
60x8, 80x7, 80x6

hamstring/pec stretching.

Think I'll swap BOR and Chins round next week, my arms were having none of it on the BOR

Here's the video of the + set, started to get pretty tired towards the end.. last rep felt pretty crappy but I think that's normal for such high reps. Syla5 being optimistic for 12 reps lol.

lol just noticed the guy watching me at the end.

sigma · 24 Apr 2012 at 19:22

Very nice, that's pretty crazy stuff :cool:

apart from chin position

but then who am I to talk?!

LiE · 24 Apr 2012 at 19:32

Yup chin position goes out the window on my + sets. It's an on going thing. I do control it much better in the sets before but when I'm in the zone for the + set I don't spare a thought for the chin. I'll get it eventually if I keep drilling it in, it's just not second nature yet.

sigma · 24 Apr 2012 at 19:33

Still, pretty impressive lifting either way :eek:

Syla5 · 24 Apr 2012 at 20:06

LiE said:
Syla5 being optimistic for 12 reps.

damn hex plates, all the wasted energy could have been used to hammer that 12th rep out. Also in my defence all the reps looked solid until apart from the
last

Delvis · 24 Apr 2012 at 21:15

Syla5 said:
damn hex plates, all the wasted energy could have been used to hammer that 12th rep out. Also in my defence all the reps looked solid until apart from the
last

Indeed...Ask them to get some round ones just for deadlifts!

Djdom56 · 24 Apr 2012 at 21:50

You look like you may want to focus on glute drive a bit more, which can also be seen in some of your squats. I may be wrong but no harm in doing it

. Other than that, great going LiE!

LiE · 24 Apr 2012 at 21:54

Could be right Dom, I do take the glute drive for granted and it's not something I consciously think about during the lift. I do feel drive from the glutes though, they are pretty fried right now. What in the video points towards that ?

Djdom56 · 24 Apr 2012 at 22:04

Your lockout and the time you spend at the top of the rep is very brief. It's not so bad on the first few but by the time you reach the last reps it is definitely there. Maybe just see if really over emphasizing it works well for you. My brother does this fantastically but I don't have any video evidence

, I do it a little but not enough really.

LiE · 24 Apr 2012 at 22:15

Never really thought about that to be honest. I am very concious of the fact this set will be 10+ reps so try to keep things moving along. Next week though I'll keep the glutes on for longer and hold it.

If you or ice have any pointers in this area that would be handy

Djdom56 · 24 Apr 2012 at 22:43

Hump the bar like she's the most attractive woman in the world

.

LiE · 26 Apr 2012 at 19:12

Good solid chest session, almost nailed the 11th rep! was 3/4 of the way up but just hit a wall. Not a problem though, 10 is good and if I drop a rep each week as the weight goes up I'll set some new PRs.

Bench Press
WU - 55x5, 70x5, 82.5x3
WS - 90x5, 102.5x5, 117.5x10

Dips
BWx8, +40x8, +40x8, +40x8

CGBP
60x8, 80x8, 100x6

Leg stretching, hamstrings are getting better.

Question for ice/dom - After I do my leg stretching which is mostly hamstring, I do a squat retest with 60kg. It feels really nice and I can actually perform the reps more explosively. Before squatting I always do the kstar pre squat hip opener, but I was thinking about doing some hamstring stretches too. Do you think it's a good idea to do a bit more stretching before squatting knowing it makes a difference? Only thing I'm not sure about is how it will affect the heavy sets.

icecold · 27 Apr 2012 at 02:17

Beastly

LiE · 27 Apr 2012 at 09:22

Thanks

Any thoughts on the stretching before squats? It's very conflicting stuff that I read. Many say stretching the muscle before working it will make it more prone to injury and it won't be as strong. Others say it allows them to avoid injury and doesn't affect strength!