LiE's Log Part 2

LiE · 9 Nov 2012 at 09:18

So here's what I'm thinking for tonight. I'd love to do some squats, but I did decide to give them a little break this week.

Pause Bench
OHP
Facepulls
Dragon Flags
Plank
Pallof Press

Shoulder/chest mobility.

mrthingyx · 9 Nov 2012 at 09:55

Dragon flags and planks?

The missus liking the abz?

LiE · 9 Nov 2012 at 09:58

haha need to work on that core strength! I can only manage 80% ROM on dragon flags and about 5-6 reps in a set, so brutal. I think I also get funny looks when I rock up and do planks and each set is about 20 seconds, and the guy next to me is doing his 'plank' for 5 minutes. I'm sure they must think I'm some rookie, if only they knew the irony.

LiE · 9 Nov 2012 at 18:02

Decided to do some singles tonight on the paused bench.

Pause Bench
BARxlots
60x5
80x3
100x3
120x1
140x1 - flew up.
155xf - almost got it, just couldn't lock it out.
150xf - caught the catchers, need to work on this as it happens often because I'm high up the bench.

100x10 - no pause, just wanted to bash these out.

Overall power is good, just need to keep plugging away and work on not hitting the catchers.

OHP
60x7 - surprisingly little power after doing bench.
60x7
60x5 - lol

Facepulls
Dragon Flags - 6,6,3 died on the last set (video coming later)
Plank x2 - tired now.

So next week I'll do a dedicated chest day and try and get 140x3 paused and do some regular bench press.

Skillmister · 9 Nov 2012 at 18:18

LiE said:
100x10 - no pause, just wanted to bash these out.

one day i'll bench 100kg

LiE · 9 Nov 2012 at 18:20

lol, it's funny because pause bench still leaves you pretty fresh for non-pause because they are so different.

LiE · 9 Nov 2012 at 18:25

Dragon flags are getting there, some bending at the top as my legs carry over.

Delvis · 9 Nov 2012 at 20:25

Nice work man!

I do however echo flutters reaction

icecold · 9 Nov 2012 at 23:29

What's your paused bench PB?

Dragon flags looking sexy!

Syla5 · 10 Nov 2012 at 08:12

I am pretty sure his paused pb is 140 but the 150 last night would have easily gone the distance if he hadn't done 155, it was only 2cm away from home! Also the 155 was only about 15cm out as well!

LiE · 10 Nov 2012 at 08:19

I've done 150 paused. I wasn't really planning to do singles today but I just fancied it. Going to carry on with triples next week and see if I can get 140.

icecold · 10 Nov 2012 at 12:55

I'll be very happy if I can get to 160 paused at 83, but I'd kind of have to get that if I moved up to 93.

LiE · 10 Nov 2012 at 14:20

160 is a while off yet, but not too far judging by the 155 attempt.
Need to get the squat up big style.

LiE · 11 Nov 2012 at 12:51

LiE said:
A bad weekend of eating as put me at 83.9kg this morning!

I was 83.8kg yesterday and after a day if poor fluid intake I'm now 83kg lol.

LiE · 12 Nov 2012 at 18:54

Tough training session tonight, just couldn't get things going.

Squats
80x6
80x8
100x5
120x3
140x3
160x1
170x3 - I was hoping for 5, but just didn't happen. Did 160x5 last week without a problem.
150x5 - not too bad after doing the 170.

Deficit Bulgarian Split Squats
20x10 x3

RDL
80x10
100x8 - grip wasn't playing ball today
100x8

The DBSS highlighted something very interesting, and that is that my left leg is quite a bit weaker than my right. The right leg smashed the DBSS out, but the left leg struggled.

King Damager · 12 Nov 2012 at 18:56

Guessing you did ten on each leg per set?

kd

LiE · 12 Nov 2012 at 19:16

Yea

The weaker left leg really won't be helping squats at all.

Syla5 · 12 Nov 2012 at 19:31

Which leg did you start with, bet you did your right leg reps first

LiE · 12 Nov 2012 at 19:38

Yea started with my right leg.

King Damager · 12 Nov 2012 at 19:40

Ah well. This'll balance it out for you! MOAR POWAAAAAAAAA!

Might have to try some Bulgarian squats. Seem ideal for I'm too lazy to go to the gym but have dumbells at home mood. 10kg in each hand, or 20 in one?

kd