LiE's Log Part 2

  • Thread starter Thread starter LiE
  • Start date Start date
Thanks.

I need to put together a more comprehensive program for my mobility as I find I need to work more on some things. I'm thinking of adding in some ankle mobility too.
 
Really good squatting tonight, could have got a 12th but 11 was enough of a slog! This puts my performance almost back to it's peak.

I was completely gassed for most of my workout. After my + I was dying doing sets of 16 walking lunges. RDLs were pretty easy and will ramp up the weights next week.

531 Squat
WU - 67.5x5, 82.5x5, 100x3
WS - 107.5x5, 125x5, 142.5x11

Walking Lunges - 17.5x16 x3
RDL - 50x10, 80x10, 90x10, 100x10

Leg band mobility
 
mmmm belt pinching goodness from tonight!

IMAG0120-1.jpg
 
531 Press
WU - 30x5, 37.5x5, 45x3
WS - 47.5x5, 55x5, 62.5x11

Seated DB Press - 27.5x8, 27.5x10, 27.5x10
Lateral Raises - 10x10 x3
Face pulls - 20x10 x3

Sprints
Legs Foam Rolling/Lacrosse ball
 
531 Deads
WU - 85x5, 105x5, 127.5x3
WS - 137.5x5, 157.5x5, 180x10

Seated Cables Rows - 50x10, 60x10, 60x10
Chins - 8, 8, 8, 6

Sprints
Leg Stretching

10 reps was hard work, but didn't destroy me like it normally does. I shrug off 180x10 as OK, dunno why, when I think about it, it's actually pretty immense when I look back. Jan I was doing 160x9 on Wendler :)
 
531 Bench
WU - 55x5, 70x5, 82.5x3
WS - 97.5x3, 110x3, 125x9

Dips - +40x6, +55x5, +55x6
CGBP - 80x6, 90x6, 100x8

Sprints - 10 minutes
Shoulder Mobility

Happy with the 9 reps. The 9th wasn't that bad, which shows good progress in my strength.
 
LiE said:
It's pretty effective, I don't always go for low volume but with sprints at the end I can afford to.
Click to expand...

I do quite a lot of cardio anyway, infact I am going to start training for a marathon AND keep up strength training. Increase in calories is certainly going to be needed.
 
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