LiE's Diet and Training Thread

LiE · 8 May 2012 at 19:10

First non-531 deadlifts in a while

Overall I'm pretty pleased with how they went. I do seem to spend some time messing around with my set up. I think for me it's a build up/getting focused thing. Focused today mainly on head position and keeping the upper back tight.

Deadlift
80x5
110x5
140x3
170x3
200x3
210x2

Seated Cable Row
57.5x8, 72.5x6, 80x6, 87.5x5

Wide Pull Ups
8, 8, 8

Chins
8, 5 - ran out of steam

BB Curls - super strict
20x10 x3

200kg x 3

210kg x 2

Delvis · 8 May 2012 at 19:15

Awesome mate

Considering they are at the end of a set, still got some more in you just about

Your 1RM is going to be ace!

I hope those Glutes are being activated at the top!

LiE · 8 May 2012 at 19:16

The glutes were fully on

Delvis · 8 May 2012 at 19:17

LiE said:
The glutes were fully on

Wouldn't expect less

You could probably get a 250KG if you was less fatigued...Whats your projected 1RM do you think?

LiE · 8 May 2012 at 21:58

Not fussed about 1RM for a while

Delvis · 8 May 2012 at 22:02

LiE said:
Not fussed about 1RM for a while

I know, just saying

LiE · 8 May 2012 at 22:06

250kg would be nice though!

icecold · 8 May 2012 at 22:12

Strong pulls mate!

LiE · 8 May 2012 at 22:17

Cheers

I think the head position is improving, looks much better in the 200 lifts.

DarkShadow · 8 May 2012 at 23:12

I've been off for a while but seeing these lifts in comparison to your lifts before - Fantastic work buddy!

Excellent form too. I remember your lifts were at circa 530KG, my masterplan has brought me closer to 540KG but you've steamed forward :cool:

LiE · 10 May 2012 at 19:18

Thanks DS, I've been working hard

Tonights pause bench press was a bit rubbish. 120kg x 3 was all good. The 140kg single I wasn't centered on the bench so ended up leaning to one side lol! I managed to control it though (thanks core

)

I thought I would then see how 150kg pause rep would feel, as 140kg is comfortable. I didn't get it, Syla5 had to touch the bar a tad so I flopped it! Next time I need to not hold the weight out of the rack for an eternity!

I think I'll stick to more sets of 140ish next week and work up slowly over the weeks. I'm not far off the 150kg and tbh I almost had it

Surprising how much energy the pause saps.

120kg set

140kg single

150kg flop

Pigeon_Killer · 10 May 2012 at 19:43

Excellent lifting as always LiE

Looked like you had that last rep in you. Did you fail because the bar dipped a little or because you actually got stuck?

icecold · 10 May 2012 at 19:45

Strong, but I think your pauses need to be a little longer. Ideally it needs to be a 3 count, just to make sure that no judge could fail it. Get someone to call them for you.

Those pauses are almost as short as my regular benching

LiE · 10 May 2012 at 19:48

Will do, any advice on how to structure the sets/reps?
It's a big difference for me, I normally touch my chest and go.

PK - I hit a wall but I was moving it ever so slightly up. I think I should have nailed it.

icecold · 10 May 2012 at 19:54

Nothing higher than triples, and then maybe 3-5 sets depending on the reps you're doing.

Freefaller · 10 May 2012 at 21:29

Strong lifting - still don't like the belt

However, I'm glad to see your diet's got better :cool:

LiE · 10 May 2012 at 21:33

ha thanks FF. The belt I'm getting used to for deadlifts. Not sure about squats still...

Freefaller · 10 May 2012 at 21:36

Do you ever try and do heavy without a belt?

LiE · 10 May 2012 at 21:41

Yea I've done 200 without a belt, and I've done most of my squatting without a belt. I do like to wear it for rep maxes and if I ever want to compete I need to get used to it.

Freefaller · 10 May 2012 at 21:43

Do you have to use a belt when competing?