LiE's Log Part 2

[LiE]

A bit of chest and lots of mobility. Really smashed my shoulders/scap/pecs. I did a retest after with OHP and I had improved my overhead position. I then retested the bar on my back in my squat position and found it hadn't really improved. I still have a pretty hard block there. So, going to really keep hammering the mobility and until I can comfortably get on the bar with straight wrists I'll have to compromise with bend wrists, to save my biceps.

Paused Bench
BAR
60x7
80x5
100x3
120x1
130x3 - comfortable even with a good hold at the top.

Incline DB Press
22.5x10
32.5x10
42.5x10
50x10 - my sore biceps were giving me aggro so sacked off more sets on this weight

40 minutes of mobility.

My plan is to really attack the mobility this week and hopefully return to squats next week if my hip has recovered.

 

[LiE]

It does help a little but whatever is blocking me from getting into the position comfortably is still a big restriction.

Steedie I'll have to see. If I do come I'd probably just go through my shoulder stuff with ice to see if we can unlock some range.

 

[LiE]

May be possible depending on timing and if ice is happy to dish out the pain.

 

[LiE]

I'm determined to improved my shoulder mobility. I'm hitting the scap, posterior/anterior delt, pec minor, lats and the neck tissue that connects into my scap. Hopefully I should see some improvement if I keep hitting them.

 

[LiE]

Lots of mobility today. Definitely the external shoulder rotation holding back a good arm position on the squats. Syla5 noted that I don't have my elbows far back, which I can't get past right now. Will keep working on the stretches and soft tissue stuff to see if I can slowly recover some range.

Also did some light squats to see how my hip felt. It's almost there, worked up to 100kg for a couple of sets and it was a little achy right at the end. I'll roll it some more and do some more light stuff next week and hopefully I can get back on track.

 

[LiE]

I've put together my training structure to start next week. Feedback welcome

https://www.dropbox.com/s/ome7th2ecqdh9mq/Jan-2013-Training-(3day).docx

 

[LiE]

Pretty much this.

http://www.mobilitywod.com/2012/01/episode-363-pre-squat-hip-opener-mob-rx.html

 

[LiE]

Switching CBL (carb back load) diet to give it ago. Hoping to it will help strength, decrease fat and add a little muscle. Today will be a carb free day followed by training and back loading tomorrow.

 

[LiE]

Here's the diet I'm starting with.

Training
8am Decaf Coffee + 10g whey isolate + 5g coconut oil
10.30am Chicken salad + 25g almonds
1pm Beef Burger with cheese + Spinach + 25g almonds
3pm 40g whey
pre-workout 10g whey isolate + 1g coconut oil + 5g creatine
5pm Training
6.45pm Post workout shake (40g dextrose + 20g whey isolate + 15g hydro whey + 3g leucine + 20g whey concentrate)
7.45pm High Carb Dinner + dessert + 5g leucine + 10g hydro
before bed 30g whey

non-training
8am Decaf Coffee + 10g whey isolate + 5g coconut oil
10am Chicken salad + 25g almonds
12pm Beef Burger with cheese + Spinach + 25g almonds
3pm 40g whey + 5g creatine
7pm low carb dinner
9pm Cottage cheese

I'll post up some pics of the food later. I don't have the coconut oil, isolate or hydro whey yet, should be here in a few days.

Weight this morning after yesterdays no carbs is 81.4kg/187.4lbs

 

[LiE]

Yea good point, I'll drop the concentrate down to 5g to keep protein at 40g.

 

[LiE]

I doubt I could last too long without a meal in the morning. I'm eating now, and the hunger pains are crippling. Salad never tasted so good.

Yea I have no casein whey.

 

[LiE]

Yea still good for 3, best to be in the gym room for 3 too.

Chicken salad and almonds didn't touch the sides, still hungry. Good times..

May have to get some good oil, been making my dressing with virgin olive oil, some lemon, pepper and salt.

 

[LiE]

Chicken salad, 25g almonds, 2g omega 3 (660mg EPA, 440mg DHA), 5000IU Vitamin D3, 80mg Vitamin C + 10mg Zinc.

160g chicken breast (cooked weight) cooked in Nandos lemon and herb spice rub.
Salad (cherry tomatoes, various lettuces, rocket, cucumber)
Dressing (virgin olive oil, salt, pepper and a squeeze of lemon)

 

[LiE]

back load tonight shall be fun

 

[LiE]

Brah, this is CBL, abs be coming with dem carbs.

 

[LiE]

 

[LiE]

Training was interesting today with no carbs since Saturday night.

Deads
60x8 (rdl)
90x6 (rdl)
110x6 - felt a tweak in my lower back, I think I have some tightness from over the holidays
140x3 - seems fine now
160x3
180x1
200x1 - much slower than I'm used to. Lack of carbs is definitely having an effect on my top end power.
235x2 - not surprised I didn't get 3, so little power. Hoping next week once the diet has bedded in I'll nail it no problem.

DB Rows (per side)
50x12 x3

Standing one arm cable rows (per side)
15x10 x3

NG Chins
8,8,8

Should mobility - felt really good today.

 

[LiE]

Thanks looks like it's the start of comp prep next week.

CBL weight yoyo is interesting

Yesterday: 81.4kg/179.4lbs
Today: 81.9kg/180.6lbs

 

[LiE]

Right so according to that I should be backloading the day before training and going carb free on training days. Getting the insulin spike from whey hydro post workout. I guess in the book he assumes people training pretty much back to back with just a few rest days.

edit: reading the comments either is fine, but backloading the night before training is better it seems for strength.

Mon : Low
Tues: High
Wed: Low
Thurs: High
Fri: Low
Sat: Low
Sun: High

4 x low
3 x high

or as I'm doing now

Mon: High
Tue: Low
Wed: High
Thur: Low
Fri: High
Sat: Low
Sun: High

3x low
4x high

Think I will stick with the original plan, seems better for cals and for my schedule.

 

[LiE]

Yea back loading on rest days doesn't make sense and goes against the the entire book. Weird he suggests it. Loads of people are confused if you read the comments.