LiE's Log Part 2

LiE · 3 Dec 2012 at 18:47

Doing sets of 5 for paused bench really got dat pump going. Triceps felt like like they were going to burst from pump by the end of the workout.

Pause Bench
60x6
80x5
100x3
120x5 - no problems with this weight so upped it.
130x5 - 5th rep was a grind and only held the pause for 1s but managed it in the end.

Normal Bench
120x2 - was going to get some reps in at this weight but I'd fatigued a lot from the pause bench
100x8 - getting some volume in, dat pump.
100x10 - pumpin iron.

Dips
BWx10
30x7 - Triceps and chest were already bursting, but cracked on.
50x5 - fuuu hard work after benchin'
50x6 - no surrender.

Did some leg mobility, focusing on the hammies and glutes.

LiE · 4 Dec 2012 at 19:15

Squats
BAR
60x10
90x10
110x6
130x5
150x3
160x5 - easy enough, video below I used to check depth.
165x5 - much harder. Knees :mad:

Goblet Squats
32.5x10
40x10 - deep core burn
40x10

Reverse Lunges
20x10/10
40x10/10
40x10/10

160x5 squat

165x5 squat
Knees aren't solid, probably not helped by setting up wonky fuuuuu :mad:

Pleased I'm now able to get my hands on the bar properly, my wrists are happy.

LiE · 4 Dec 2012 at 19:35

Thanks

Yea the nodding is a funny one, I'll nip that in the bud.

LiE · 4 Dec 2012 at 20:59

Cheers guys. Anabolic nodding?

It does look like there was some mirin' going on!

LiE · 4 Dec 2012 at 21:21

I'll add in a wink next week.

LiE · 6 Dec 2012 at 19:02

PB tonight

Deads
80x10
110x6
140x4
170x2
190x1
220x5 - PB! Hard work as expected, video below.

DB Rows (L/R)
50x12/12
50x12/12
50x12/12 - grip is getting much better.

Chins
8, 8, 6 - biceps were trashed.

Wide grip pull ups
8, 6 - no bicep power left.

Last rep was pretty horrible, had limited power from the floor and it shows. Overall though, my technique is working well and everything feels good.

LiE · 6 Dec 2012 at 19:14

Yep, but I was stubborn and wanted 5

2 more weeks of 5s, will have to see where I can take deads. Then the triples will be fun.

LiE · 6 Dec 2012 at 20:26

Syla5 said:
Nice work man, those lifts looked awesome!

Thanks. Coming along nicely, just need so sort the squats out.

Delvis said:
Sweet! Nice work mate

Cheers

icecold said:
Tasty

Just need to sort my squats out. Maybe that's something you could help me with when I come to train with you.

@dom - I'm looking forward to it! See that the gbpf 2013 form is out now.

LiE · 6 Dec 2012 at 21:02

Ice, any thoughts things I can do to improve the deadlifts? You said you had some idea about my power curve?

LiE · 6 Dec 2012 at 21:47

Thanks. So keep cracking on it seems!
I'm surprising myself with how quickly the deadlifts are progressing recently. 230x3 last month was really tough, but looking at how things are going, that looks to be smashed soon. Crazy times.

Hopefully you can impart some magic on me for my squats

LiE · 7 Dec 2012 at 10:38

Upper back and trap DOMS this morning, niiiice :cool:

LiE · 7 Dec 2012 at 18:09

Pause RDL
60x5
80x5
100x5
120x5
130x5 - grip was dying big style. The weight was pretty comfy otherwise.
100x5 - dropped the weight to focus on extra deep burn.
100x5

Deficit Bulgarian Split Squats (R/L)
30x10/6 - fuuu lost it on doing my left leg.
30x10/10 - much better, the deep quad burn was awesome.
30x10/10 - burn!

Dragon Flags
6,5 - oh god these were hard tonight, sacked the 3rd set.
Roll Outs
10, 10, 9 - Really focused on keep tightness and no flexion.
Pallof Press (per side)
12.5x8 x3

Stretched out the quads/hammys/abductors.

LiE · 7 Dec 2012 at 18:24

I need to bring my DOH up

LiE · 10 Dec 2012 at 09:01

It's interesting to see what happens to my weight over the weekend. Few days back I was 82.9kg and this morning I'm 82.1kg!

LiE · 10 Dec 2012 at 18:56

Fuark! chest and triceps totally destroyed...

Paused Bench
BAR
60x6
80x5
100x3
120x1
130x5 - no drama.
130x4 - Bloody hard work after the previous set. The 5th went up but with fingers on the bar from the spotter.

Normal Bench
100x8 - dat pump
105x8 - redonkulous pump.
105x5 - nothing left. The guy spotting me was trying to tell me how to breath...

Dips - really focused on pinching the shoulders back and down and keeping tension there.
BWx6
40x6 x3 - was hard after all the pressing before but cracked on.

Leg mobility.

LiE · 10 Dec 2012 at 21:43

When I asked him to spot me the first thing he said "this is a bit light for you"

if only he knew how destroyed my chest already was!

LiE · 10 Dec 2012 at 23:06

Legs of course. Need some help getting this squat going!
And anything else you guys want to throw in (for extra pain)

LiE · 11 Dec 2012 at 08:04

Chong Warrior said:
Strong as an ox, very impressive, especially considering your bodyweight.

Nice work!

Thanks, chest strength has been getting better recently.

mrthingyx said:
Front squats, but I guess you're more of a powerlifter, so...

Single leg weighted squats.

I think I just need to make sure my technique is good. My form looks fine on video but I may be making things harder for myself.

icecold said:
Neutral grip OHP!

Should be fun, I still don't have full range in my OHP.

LiE · 11 Dec 2012 at 08:24

Looks like it will be Me, Syla5, Delvis, Dom and Ice.

LiE · 11 Dec 2012 at 15:36

Freefaller said:
Definitely a freak of nature - can't wait to see you compete!

I'm looking forward it!

Changing things round a little this week. Doing deads tonight and moving squats to Saturday. This means I can do my 5RM along side Dom