Here's the video of my 1st 120 set. I'm pretty happy with how it looks, knees are a little bit shakey but I'm working on it.
LiE's Diet and Training Thread
- Thread starter LiE
- Start date
Got my red bands this morning, should be good.
Caporegime
Good effort mate, those squats are flying up!
Is this true? I thought that it was cholesterol in ones diet that had no direct relation to the level of body cholesterol. But that high sat fat diets will increase cholesterol.
Soldato
As far as I'm aware, it's literally a case of if you take more dietry cholesterol in, your body will produce less to counteract. And vice versa.
I believe the biggest issues related to dangerous cholesterol levels are things such as amount of physical activity, stress and major changes to body composition.
I believe the biggest issues related to dangerous cholesterol levels are things such as amount of physical activity, stress and major changes to body composition.
Today was workout C, and I was keen to see how benching on Monday affected my triples. Long story short, it meant I couldn't do triples at 140, only doubles. No biggy, I haven't really adapted to the training only being a week in. Still very happy overall, stacked the seated rows for some BW+some rowage 
Only did a bit of core today as the gym was rammed and didn't want to hang about for various bits. Did some half dragon flags (start at the top and come down 3/4 of the way then back up), nice and slow.
Bench Press - Heavy
BAR, 60x10, 90x6, 120x3, 140x2, 140x2, 130x4
Pull ups - Pronated
8,8,8
CGBP
70x8, 85x6, 90x8, 90x7
Seated Cable Rows - Heavy
57.5x8, 72.5x7, 87.5x7, 95x6
TRX Inverted Rows
10, 8, 8
Half Dragon Flags
7, 7
I think I'm getting a feel for what weights are about right for things like triples so I can knuckle down and get the correct volume in.
Only did a bit of core today as the gym was rammed and didn't want to hang about for various bits. Did some half dragon flags (start at the top and come down 3/4 of the way then back up), nice and slow.
Bench Press - Heavy
BAR, 60x10, 90x6, 120x3, 140x2, 140x2, 130x4
Pull ups - Pronated
8,8,8
CGBP
70x8, 85x6, 90x8, 90x7
Seated Cable Rows - Heavy
57.5x8, 72.5x7, 87.5x7, 95x6
TRX Inverted Rows
10, 8, 8
Half Dragon Flags
7, 7
I think I'm getting a feel for what weights are about right for things like triples so I can knuckle down and get the correct volume in.
I'm off work next week so thinking of deloading. I haven't done a deload since mid-April so will do me some good.
Damn so tired this morning. Need to man up for some heavy squats tonight.
Caporegime
I still love the fact your CGBP is double my bench 
CGBP + Heavy dips create good upper body pushing power
Caporegime
Aye, I'm working on it!
Warmed up with xband walks for squats and I think it really helped get the glutes to come on at the bottom of the squat. Knees were a lot more stable.
Squat - Heavy
60x10, 80x6, 100x4, 120x3, 150x3, 150x3, 155x3, 160x3
Military Press - Light
40x10, 45x10 x3
Leg Press
150x10, 250x10, 300x8, 300x10
Side Raises
12.5x10 x3
Supper setted with GHR
10, 10, 10
Calf Raises - Heavy
40x10, 60x8 x3
Calf Press - Heavy
130x10, 150x10, 150x10, 150x10
Video of my 160 triple. I think it looks good, knees more stable as mentioned. Not bad for speed considering it's my last set.
Squat - Heavy
60x10, 80x6, 100x4, 120x3, 150x3, 150x3, 155x3, 160x3
Military Press - Light
40x10, 45x10 x3
Leg Press
150x10, 250x10, 300x8, 300x10
Side Raises
12.5x10 x3
Supper setted with GHR
10, 10, 10
Calf Raises - Heavy
40x10, 60x8 x3
Calf Press - Heavy
130x10, 150x10, 150x10, 150x10
Video of my 160 triple. I think it looks good, knees more stable as mentioned. Not bad for speed considering it's my last set.
Caporegime
Looks good to me
As you say, knees are miles better (not that they we're horrible before) They pop in slightly but considering the volume you did before hand I wouldn't nit-pick fella!
As you say, knees are miles better (not that they we're horrible before
) They pop in slightly but considering the volume you did before hand I wouldn't nit-pick fella!
Thanks chaps. Next week I'm deloading then when I'm back on it I'll hopefully be pushing the weight up on the squat triples.
Caporegime
Can I ask. What would a typical deload be? Just less weights and reps or what?
Also, how long till you should do one? And why?
Also, how long till you should do one? And why?
Had a good deload today. Workout A sticking to about 60% for 3 sets of 5. Then a jacuzzi and steam room.
Last deload today. Looking forward to getting back into proper training next week and eating again like a beast. Next deload will be mid July.
So after 2 session of deload this week (tues and wed) I decided to have a heavy session today. Had a mess about on the bench press to see how far I am away from a 160 single. Not too far off I think, if I structure the sets better and go in the gym with the goal of setting a new PB then I think I can take it. 150 went up no problems. The 95kg seated cable rows are feeling pretty good too.
Lastly the half dragon flags are almost full dragon flags now which I'm really pleased with. I may swap TRX inverted rows on 1 of the days for something else.
Bench Press
Bar, 60x10, 80x7, 100x4, 120x3, 130x2, 140x2, 150x1, 160x0, 100x7 - did paused reps for the 100 set at the end
Pull ups
8,8,8
CGBP
60x8, 90x8, 100x6
Seated Cable Rows
72.5x6, 87.5x6, 95x8
TRX Inverted Rows
10, 8
Half Dragon Flags
8,7,6
Land Mines
20x8, 20x8, 20x8
Lastly the half dragon flags are almost full dragon flags now which I'm really pleased with. I may swap TRX inverted rows on 1 of the days for something else.
Bench Press
Bar, 60x10, 80x7, 100x4, 120x3, 130x2, 140x2, 150x1, 160x0, 100x7 - did paused reps for the 100 set at the end
Pull ups
8,8,8
CGBP
60x8, 90x8, 100x6
Seated Cable Rows
72.5x6, 87.5x6, 95x8
TRX Inverted Rows
10, 8
Half Dragon Flags
8,7,6
Land Mines
20x8, 20x8, 20x8