LiE's Diet and Training Thread

Solid bench press tonight, got 7 reps which is bang on. Decided to keep things heavy throughout. Instead of starting lighter on CGBP I jumped right in at a higher weight and it paid off.

531 Bench Press
WU - 57.5x5, 72.5x5, 87.5x3
WS - 100x3, 115x3, 130x7

Dips
BWx8, +40x6, +60x5, +70x4

CGBP
90x8, 100x8, 110x6, 110x5

20 minutes shoulder mobility.
 
Going to try some conditioning tonight after my training. I want to work towards a more complete training program with mobility/lifting/conditioning ala Jim Wendler style.

Here is what I've picked to try.

Incline Treadmill Sprints
This is by far my favorite winter conditioning tool. Since most people train in commercial gyms, it's very easy to prescribe. Running treadmill sprints is also easy to do.

  • [FONT=&quot]Turn on treadmill.[/FONT]
  • [FONT=&quot]Ramp up the incline as far as it can go.[/FONT]
  • [FONT=&quot]Start at 6 miles/hour.[/FONT]
  • [FONT=&quot]Run for 15 seconds.[/FONT]
  • [FONT=&quot]Hop off treadmill (feet on the sides of the belt) and rest for 45 seconds. During the rest period increase speed .5 mph.[/FONT]
  • [FONT=&quot]Repeat until you get to a speed that is challenging for you.[/FONT]
  • [FONT=&quot]Do this 20-30 times.[/FONT]
Incline treadmill sprints have a great built in warm-up (starting at a lower speed) and allow you to adjust the speed for your conditioning and speed level. It's very easy on the knees and hard on the lungs. Plus, you can do more work in 20 minutes than people who fart around for an hour.
[FONT=&quot]A good option is doing these with a partner – he rests/you go. You can be a little more lax on the rest times than what I listed as it doesn't matter that much. The key is to run the sprints without taking too much rest in-between[/FONT]
Click to expand...
 
Tough workout tonight... not sure what happened, I just lacked the power tonight and only managed 6 reps. Could have probably got 1 more but that's fine. I am happy with my form though, looks pretty good from the video I watched back briefly (I'll upload later). I have a feeling my squats will be better next cycle after I actually have a deload! (didn't have a break before starting cycle 1)

Introduced some conditioning work to my training as mentioned above. It was hard, having not done it before or any cardio for that matter. I'll slowly build up.

531 Squat
WU - 67.5x5, 85x5, 102.5x3
WS - 127.5x5, 145x3, 162.5x6

Goblet Squats
35x10 x3

RDL
110x8, 110x8, 110x10 (went to mixed grip on the last, DOH was failing after 4)

Incline Treadmill Sprints
15 sec 12mph sprints x7

Leg Mobility
 
Can't believe how much my squat strength has dropped. Previously on 531 I've done this same weight for 9! Strange. I guess all the messing about between 531 programs has dropped my strength.

 
Maybe it's just getting back in to Wendler, don't forget you had an off week before and then smashed the next cycle or week can't quite remember.
 
Little bit of adductor tightness? I've seen your knees be in a better position.

It probably is just an off day, they were just a little messier than normal.
 
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