Yup 
I don't do that bouncing business.
I don't do that bouncing business.
LiE's Log Part 2
- Thread starter LiE
- Start date
Soldato
- Joined
- 13 Nov 2006
- Posts
- 24,845
Beast.
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.
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.
Caporegime
Myostatin back man! 
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
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!
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
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
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
Could have probably got 1 more.
I think I could probably pull 250 for 1
I think I could probably pull 250 for 1
I actually only need 247.5 for 3xBW which should be doable as I've done 240.
We'll find out one day, but for now there's no reason to think about doing any singles.
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.
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.
Caporegime
You did 195 for 8?
You think the vid is crazy
Watching it in real life is more freaky 
It's pretty effective, I don't always go for low volume but with sprints at the end I can afford to.
Dug deep tonight and ground out 10 reps at 150 on my squat + set. I think my sprints on a Monday are making my Tuesday squats a real pain.