LiE's Log Part 2

LiE · 2 Jan 2013 at 18:32

Didn't have as much time in the gym tonight, so cut a few things short.

Paused Bench
bar
60x6
80x4
100x3
120x1
135x3 - was tough, feeling the change of diet but glad I nailed it.

Normal Bench
100x10
100x10 - would have done 1 more set if I had time

OHP
bar
40x8 x3 - hard after bench press

Dips
BWx8 x2
20x6
30x6
45x6 - fatigue!

I was chatting to a chap in the gym and he thought I looked like I weigh 14st, I guess that's a good thing.

LiE · 3 Jan 2013 at 08:29

Weight this morning is pretty low.. 80.9kg / 178.4lbs

LiE · 4 Jan 2013 at 13:50

Generally I stick to 10 if I want to get some nice volume. 5-6 if I want to lift more. 3-4 sets.

LiE · 4 Jan 2013 at 14:58

I pick a weight I can complete for the amount of sets/reps I want to do (you'll learn this after lifting for a while). If you miss 1-3 reps on the last set that's fine.

LiE · 4 Jan 2013 at 15:30

If I'm trying to improve my 5RM then it's 5 reps only, for 1 or 2 sets at the top end.

Post up your routine in the gym rats thread and we can talk more specifics.

LiE · 4 Jan 2013 at 19:04

04/01/2013

Still recovering my hip, so didn't push it on the squats. It was 90% OK but started to come in at the end so stopped. Elbows were pinned back as hard as I could manage, wrists weren't straight, but it was much more comfortable.

Hip opener + pec/shoulder mobility

Squats
60x10 x2
80x8
100x10 x2
120x6
130x3 - tricky pushing heavier weights without opening up the full power.

Walk outs
150x2 - felt pretty crappy, didn't quite nail the hand/elbow position.
170x1 - nailed it, felt super solid.
190x1 - same again, please with that.
Called it a day at 190 as I didn't want to go mad.

Reserve offset lunges (per leg)
12x10
12x10
12x12

Deficit Bulgarian Split Squats (R/L)
30x8/8
30x9/8
30x8/7

Glute med band work - such a deep deep burn.

LiE · 4 Jan 2013 at 21:38

Trying to back load properly tonight and it's kicking my arse. I'm used to eating average size portions of food and often, not loads in a short space of time.

Tonight's efforts so far.
300ml Fresh OJ
100g Doritos
2 original Krispy Kreme Donuts
220g cooked rice
small cheesecake
45g dextrose

before bed I'll have 30g dextrose and 30g protein.

come at me.

LiE · 4 Jan 2013 at 22:00

The fresh OJ was mixed with hydrolysed whey and leucine, to mask the taste.

Still only hit 320g carbs.

LiE · 4 Jan 2013 at 22:19

and still losing weight. Life is easy

LiE · 5 Jan 2013 at 08:30

It was a good backload, I'm 1kg heavier than yesterday

LiE · 5 Jan 2013 at 13:31

Feel fine, no real noticeable difference.

LiE · 6 Jan 2013 at 09:41

79.9kg this morning, so still losing weight. Interesting as I look the same as far as I can tell. Going to really ramp up the back loads tonight and next week.

LiE · 7 Jan 2013 at 18:56

Energy levels were good, but was struggling to get things to fire on deads. Everything felt slow.

Deads
60x7 x2 (RDL)
80x7
110x4
140x2
160x2
180x1
200x3 - harder than it should have been
210x3 - not too bad.

DB Rows
50x12/12
50x12/9 - left wrist was playing up.

Strict One-handed Standing Cable Rows (per side)
15x10 x3

Chins
8,8,7

Shoulder Mob

Going to keep the diet the same this week, if I still struggle with heavier stuff then I'll be adding in back loading on all days

LiE · 7 Jan 2013 at 19:05

It'll get a break the week before the comp. Not sure when my last break was, so yea CNS could be feeling it.

LiE · 7 Jan 2013 at 19:11

I'll hit the CBL hard and continue training, it's likely just adjusting to the new diet.

LiE · 7 Jan 2013 at 22:37

It's the new year plebs. DW was rammed tonight as well.

LiE · 8 Jan 2013 at 19:11

Having done a proper back load last night and time to train tonight I thought I'd see how my performance was. Short story is, not quite on par with my usual strength. Seriously considering changing diet back to my tried and tested with some CBL stuff added in.

Paused Bench
BAR
60x6
80x4
90x2
110x1
120x1
140x2 - 3rd rep needed fingers from the spotter.
125x3
125x3

Dips
BWx8
30x6
50x6
50x5

CGBP
60x10
75x8
90x6
90x5 - lol power is massively down.

Leg Mobililty

LiE · 8 Jan 2013 at 19:39

The main reason I decided to give CBL ago was the supposed strength benefits, which I'm finding elusive. I think this close to the comp it would be better for me to eat whatever way will give me the most strength.

LiE · 8 Jan 2013 at 20:07

Not gonna lie, I don't enjoy eating that much. So I'm pretty much decided on changing my diet.

LiE · 8 Jan 2013 at 20:15

I've been eating small and often for many many years (5+).