LiE's Log Part 2

LiE · 3 Sep 2012 at 10:26

My last log has grown to quite some size and for anyone trying to gather useful information it can be difficult. This is partially due to size and also because I've been swapping and changing routines a lot recently. This new log will help make things cleaner to follow.

I have been struggling to decide on which direction I want to head with my training. I have good strength and decent size, but ultimately I decided I want to focus on strength for the long term. This should provide a little size and possibly some fat shredding. I'm also introducing sprinting on the treadmill to help with conditioning.

I'll be doing Jim Wendler's 5/3/1, which I have finished cycle 1 and about to start cycle 2 today.

Here's what cycle 1 looked like. I didn't take a deload before starting, so I'm not sure how much this affected things.

I'm hoping that introducing sprints won't hamper my lifts too much, maybe in the short term they will but that's fine.

I currently weigh 82.7Kg and my diet is aimed at being a little over maintenance. I've decided to stay off caffeine so that means pretty much no pre-workout, but I will be taking 5g creatine daily.

Diet spreadsheet download here - http://www.mattmccann.co.uk/docs/Diet_v5_alt.xlsx

Here's a couple recent pics which I can use to mark progress in a few months.

For those interested. I'm 27 and 5ft 11" and have been lifting since I was 19, but only seriously the past 3 years.

LiE · 3 Sep 2012 at 10:39

Also as part of a balanced routine I'll be doing foam rolling and mobility 3 times per week.

LiE · 3 Sep 2012 at 10:46

Thanks

It's funny because I always trained my back pretty hard but never really saw it. Wasn't until last year when one of my friends got a pic of me from behind while on holiday that I saw it!

LiE · 3 Sep 2012 at 12:52

Yea 5kg for deadlift and squat, 2.5kg for bench and press.

LiE · 3 Sep 2012 at 13:11

Yea that's what I think. Last time round doing 531 I did 195 for 8 deads, so I have dropped strength.

LiE · 3 Sep 2012 at 13:31

531 Squat, Walking Lunges, RDL
531 Bench Press, Dips, CGBP
531 Deads, Seated Cable Rows, Chins
531 Press, Lateral Raises, Arnold Press, Pallof Press

LiE · 3 Sep 2012 at 14:02

The deload is every 4th week of the cycle, it involves dropping all weights to around 50%. It allows the body to recover ready for the next cycle, allowing you to keep progressing for longer without stalling.

Steedie, give it a few years

LiE · 3 Sep 2012 at 19:04

Off to a good start today with cycle 2, nailed a new bench press PB of 117.5 for 11! It was the weirdest set, the reps kept climbing but I felt amazing, even the 11th came up nicely, and a 12th isn't far away.

Oh and sprints are killer... I need to work on my warm up process as I kinda just made it up and may have stopped me getting an extra interval. It will take a while for me to build up to 15 mins of sprints.

531 Bench Press
WU - 55x5, 70x5, 82.5x3
WS - 90x5, 102.5x5, 117.5x11 (PB)

Dips - +25x10 x4
CGBP - 70x10, 80x10, 80x8
Sprints - 14km/h x1, 15km/h x3

Shoulder/Chest mobility

LiE · 3 Sep 2012 at 20:38

Yup

I don't do that bouncing business.

LiE · 3 Sep 2012 at 22:55

Thanks.

I need to put together a more comprehensive program for my mobility as I find I need to work more on some things. I'm thinking of adding in some ankle mobility too.

LiE · 4 Sep 2012 at 19:08

Really good squatting tonight, could have got a 12th but 11 was enough of a slog! This puts my performance almost back to it's peak.

I was completely gassed for most of my workout. After my + I was dying doing sets of 16 walking lunges. RDLs were pretty easy and will ramp up the weights next week.

531 Squat
WU - 67.5x5, 82.5x5, 100x3
WS - 107.5x5, 125x5, 142.5x11

Walking Lunges - 17.5x16 x3
RDL - 50x10, 80x10, 90x10, 100x10

Leg band mobility

LiE · 4 Sep 2012 at 21:37

mmmm belt pinching goodness from tonight!

LiE · 6 Sep 2012 at 19:11

531 Press
WU - 30x5, 37.5x5, 45x3
WS - 47.5x5, 55x5, 62.5x11

Seated DB Press - 27.5x8, 27.5x10, 27.5x10
Lateral Raises - 10x10 x3
Face pulls - 20x10 x3

Sprints
Legs Foam Rolling/Lacrosse ball

LiE · 7 Sep 2012 at 18:21

531 Deads
WU - 85x5, 105x5, 127.5x3
WS - 137.5x5, 157.5x5, 180x10

Seated Cables Rows - 50x10, 60x10, 60x10
Chins - 8, 8, 8, 6

Sprints
Leg Stretching

10 reps was hard work, but didn't destroy me like it normally does. I shrug off 180x10 as OK, dunno why, when I think about it, it's actually pretty immense when I look back. Jan I was doing 160x9 on Wendler

LiE · 7 Sep 2012 at 19:34

Could have probably got 1 more.

I think I could probably pull 250 for 1

LiE · 7 Sep 2012 at 19:39

I actually only need 247.5 for 3xBW which should be doable as I've done 240.

LiE · 8 Sep 2012 at 00:02

We'll find out one day, but for now there's no reason to think about doing any singles.

LiE · 10 Sep 2012 at 18:50

531 Bench
WU - 55x5, 70x5, 82.5x3
WS - 97.5x3, 110x3, 125x9

Dips - +40x6, +55x5, +55x6
CGBP - 80x6, 90x6, 100x8

Sprints - 10 minutes
Shoulder Mobility

Happy with the 9 reps. The 9th wasn't that bad, which shows good progress in my strength.

LiE · 11 Sep 2012 at 08:47

It's pretty effective, I don't always go for low volume but with sprints at the end I can afford to.

LiE · 11 Sep 2012 at 19:21

Dug deep tonight and ground out 10 reps at 150 on my squat + set. I think my sprints on a Monday are making my Tuesday squats a real pain.