LiE's Diet and Training Thread

LiE · 24 May 2012 at 19:24

OK so today I did workout C which I thoroughly enjoyed. The aim was for lighter weights and more explosive. I increased the weights on bench press progressively to see how the explosiveness translated for each set. I'd say 90 was about right, 100 was a little bit to much like a normal set, just a bit faster.

Bench Press
BAR, 60x10, 80x10, 90x10, 100x10, 100x10, 80x12

Pull Ups
10, 9, 8

CGBP
60x10, 80x10, 80x8

Seated Cable Rows
42.5x10, 57.5x10 x3

TRX Inverted Rows
10, 10, 10

Land Mines
20x10, 25x10, 25x8

Lying Leg Raises
10, 10, 8

20 minutes leg stretching

Delvis · 24 May 2012 at 19:38

Where are your hands on the bar on CGBP by the way?

Just wondering, as i'm guessing where mine go atm

LiE · 24 May 2012 at 19:45

A tiny bit less than shoulder width.

Delvis · 24 May 2012 at 20:03

I'll have to have a play. For some reason my shoulders come in to play too much.

Are your shoulder blades pinned back as well?

LiE · 24 May 2012 at 20:26

yea pinning back the shoulders is key for any bench press.

Delvis · 24 May 2012 at 20:27

Thought so, thanks chap

LiE · 25 May 2012 at 23:25

160 squat triples were tough today. I think it was due to my core still being tired.

Djdom56 · 26 May 2012 at 00:21

You'd be surprised what will cause you to be fatigued. I did only ten minutes of circuits yesterday but my early sets of squats were absolute carp. I almost failed today

, twas weird

.

LiE · 26 May 2012 at 10:57

Yea it's most certainly down to the change of program mid week. Trained my core on Tuesday and Thursday then Squatted on Friday.

LiE · 28 May 2012 at 10:49

So feeling pretty fresh after the weekend. Looking forward to workout A tonight. Heavy deads and some explosive benching

LiE · 28 May 2012 at 19:14

Could have probably done another 200 triple but needed to keep my energy up for the rest of the workout. Mixed it up at the end and hit the core hard with some slow dragon flag negs. Wanted to do seated cable rows but it wasn't possible so did some lat pull downs.

Workout A

Deads
80x7, 100x6, 130x5, 160x3, 200x3, 200x3

Bench Press - Light/Explosive
bar, 60x10, 90x11, 95x10, 95x9

Dips - Volume
BWx15 x3

Lat Pull Downs
50x10, 70x10, 80x8, 80x7

TRX Inverted Rows - 1 sec pause at top
8, 8, 8

Land Mines
25x8 x3

Leg Raises
8

Slow Dragon Flag Negatives
3

15 minutes band stretching.

LiE · 28 May 2012 at 19:59

Here's a video of set 2 of my 200kg triple.

Not too bad, speed seems good and fatigue isn't too bad.

Yes my gym has installed red lights... it's like Amsterdam in there.

icecold · 28 May 2012 at 20:36

Looking nice!

LiE · 28 May 2012 at 20:59

Thanks

I need to watch the head. I was really trying to focus on upper back tightness and "arse down, chest up" today.

icecold · 28 May 2012 at 23:13

I think your head position is so fundamental to your spinal mechanics that it's going to require a hefty deload and lots of time to fix.

Do you do any mobility work for your thoracic spine?

Djdom56 · 28 May 2012 at 23:46

That's exactly what I was going to ask

.

What on earth is the point in the red lights :confused:

?

LiE · 29 May 2012 at 08:53

My head position is improved when I actively think about it, at least I think it is.

http://www.youtube.com/watch?v=ETrgsaC4xmU

Not perfect, but I was trying which I normally don't do on the very heavy stuff. I really should.

Only thing I do for thoracic spine is occasionally do some thoracic extensions on the foam roller.

LiE · 29 May 2012 at 11:09

I'll crack on with these - http://forums.overclockers.co.uk/showpost.php?p=20582987&postcount=9736

This one in particular is pretty brutal! http://www.youtube.com/watch?v=dnMVds3soEc

Djdom56 · 29 May 2012 at 12:22

Make yourself a peanut and smash your back that way. It is bloody painful but it works great.

LiE · 29 May 2012 at 12:46

I'll order another 2 lacrosse balls and tape them together for some peanut action.