LiE's Log Part 2

LiE · 11 Jan 2013 at 19:31

Hip is feeling much better tonight, not 100% but enough to crank the weight up. Energy was back on form also now that I'm on my usual diet.

Hip opener + shoulder/pec stretching - shoulder and pec stretching didn't seem to improve much tonight. I'll have to talk to ice about some stuff I can do that actually works. I did some more hip stretching at the end and hit some good spots, so I'll do the same next time before.

Squats
BAR
60x10 x2
100x8
120x6
140x5
150x3
160x3
170x3 - really pleased I was able to get this after not squatting heavy for a while.

Walk outs
180x2 - rubbish, couldn't get tight or a good position on the bar. Left elbow is now tweaked.

Reverse offset Lunges (R/L)
12x10/10 x3

DBSS (R/L)
24x10/9
24x10/10 - does seem to open the back leg hip to some abuse.

Glute med band work

LiE · 13 Jan 2013 at 16:42

Should fine doing it from various pin heights in the rack.

LiE · 14 Jan 2013 at 09:38

I've stopped CBL now for, it's too close to my comp to be messing around. I dropped about 1kg.

LiE · 14 Jan 2013 at 19:29

Good session tonight

Deads
60x7
80x4
100x4
130x3
160x2
180x1
200x1

220x2
220x2
220x2
bloody hard work.

Pull ups
10, 10, 10

One-arm Standing Cable Rows (per side)
12.5x10
15x10
17.5x10 - such a deep lat burn.

Should Mob

LiE · 15 Jan 2013 at 09:45

Thanks, I'm feeling it today. Hopefully I can do similar for bench and maybe even squats.

LiE · 16 Jan 2013 at 19:10

Deep burn.

Paused Bench Press
bar
60x7
80x3
100x3
120x1
140x2 - tidy
145x1 - fuuu couldn't lock the 2nd rep out, fingers on the bar. probably too heavy after the 140.
130x2 - easy
135x2 - tidy.

Pin Press - 5-6" off chest, working on lock out.
90x5
100x5
110x5 - slow neg on the last rep, deeep burn.

Dips
BWx10
+30x6
+50x6
+50x8 - motherofgod that was hard.

Shoulder/Pec/Legs Mobility

LiE · 17 Jan 2013 at 15:26

Looks tasty. Scap/shoulders back?

LiE · 17 Jan 2013 at 15:54

Cheers, thought I'd double check

I do it with all my stuff now, get dat pinch on.

Thinking this singlet - http://www.pullum-sports.co.uk/clot...fting/bench-press/titan-leotard/prod_109.html

The Adidas one looks good though - http://www.pullum-sports.co.uk/clot.../adidas-base-weightlifting-suit/prod_763.html

LiE · 17 Jan 2013 at 18:22

Cheers Dom. As long as it accentuates the glutes.

LiE · 18 Jan 2013 at 13:15

Interesting session today. Due to the snow I trained 11am - 12.30pm, I'd only had my breakfast shake before training

Before starting my squats I did 5 way shoulder stretch and the 'no money drill' which really helped with my position on the bar.

Squats
60x10
90x6
110x4
130x3 - felt some discomfort in my right hip
130x3 - fine now.
160x2
180x2
185x2 - Missed a little depth on the first rep, and 2nd was grindy. Think it looks better than the 180 I did after. Video below.
180x2 - video below. Happy with the power. Not happy that a) my left knee is **** and b) my stance isn't even. FUUU!
160x2 - explosiveness

Need to work on this left knee business, it's pretty annoying.

Offset Reverse Lunges
Glute Med Bands

185x2: (video says 180, forgot to change it from the other video...)

180x2: left knee and uneven stance! FML :mad:

Left knee is probably a lot to do with the uneven stance. Speed was good though.

LiE · 18 Jan 2013 at 13:33

Gym was pretty good. We shall see once I train at my normal time and the snow has cleared.

LiE · 18 Jan 2013 at 17:40

Here's my last 160 double. Was aiming for explosiveness.

LiE · 18 Jan 2013 at 18:52

For the most part yes, just need to be careful to keep things tidy.

I need to practice squatting without a mirror in front of me. It may be a tough lesson.

LiE · 20 Jan 2013 at 20:29

Decided to train tonight as the roads are getting pretty bad here and no idea how they will be tomorrow.

Comp prep 2 weeks out. Working up to a single at max or around 95% and keeping assistance light.

Deads
70x8
100x5
120x3
150x2
180x1
200x1
220x1
240x1 - (96% of RM) felt slow but watching the video back wasn't too bad. Form is my usual special style that seems to work.

One Arm Standing Cable Rows (per side)
23x10
27x10 - cables seem stupidly light at this new place.

Pull ups
6, 6

5 way shoulder mob and 'no money drill' + band shoulder dislocations.

Video (1080p glutes)

LiE · 21 Jan 2013 at 09:39

Thanks chaps. Pretty pleased considering I don't train on a weekend and hadn't planned to do this until later in the day.

LiE · 21 Jan 2013 at 10:41

King Damager said:
How is your gym so empty!

That's some damn fine lifting though

kd

The roads were pretty bad when I went so most people stayed in.

LiE · 22 Jan 2013 at 15:23

Cheers Dom

81.3kg this morning, all kindzzz of lean.

Pause bench singles tonight, goodnight sweet chest.

LiE · 22 Jan 2013 at 15:48

Balance has been restored to the world.

LiE · 22 Jan 2013 at 19:08

Planning to put together a home gym in my parents garage in the next month or so. Fed up with the commercial gyms round here.

LiE · 22 Jan 2013 at 20:51

Sub par equipment and lack of a gym in the area that has everything I need.

Edit: Syla5 hit the nail on the head. Chains need to be bought for sure.