LiE's Log Part 2

LiE · 27 Feb 2013 at 19:26

Paused Bench Press
BARxLots x2
60x8
80x4
100x2
110x1
125x5 - good speed.
127.5x5 - much better than last week, 5th rep was slow.
127.5x5 - caught the catcher on the 3rd rep, but I powered through it. Good set and good progress over week 1 numbers (120x5, 125x5, 127.5x5). Will need to restructure my sets next week to hit 130x5.

Normal Bench Press
100x8
115x8 - +5kg over last week, tough set.
115x6f - 7th failed, which isn't surprising.

Dips
30x8 - triceps were trashed from previous 115 sets.
45x8 - still managed +5kg over last week, bloody hard work.
45x8 - good night sweet triceps.

CGBP
80x8 - triceps were finished going into GGBP.
80x8 - stuck at 80 instead of the 90 I did last week, power was gone.
80x8 - 8th was close to failure.

Diamond Press-ups
12, 13, 13f - lol triceps.

LiE · 1 Mar 2013 at 09:20

OAKG is working great for recovery. Not a single chest or tricep DOMS was felt from that day.

LiE · 1 Mar 2013 at 09:35

I can only assume that because I am recovering like a beast while sleeping I am making all kinds of gains.

LiE · 1 Mar 2013 at 18:35

Paused Deadlift
70x8 (RDL)
100x3
120x3
150x2 - looked good.
170x3 - felt slow and looked OK.
170x3 - things weren't firing well, too much hip raise.

Deadlift
200x4 - haven't done normal deadlifts in a while, just wanted to do some at a decent weight. Power was good, form was my usual style. It got me thinking, maybe I am setting up too low, which is why my hip raise action is more pronounced. It certainly doesn't feel wrong. Or it could be that setting up low allows me to get that initial momentum to move the weight. Either way I don't know if it's something I should fix or embrace.

Didn't go mad with the reps, need keep some in the tank for paused squats.

Paused Squats
70x6
100x3
120x2
150x3
160x3 - 10kg up on last week.

DB Rows
64x8/8 - fuuuu! too heavy but managed some reps.
44x12/12
44x12/12

Wide Pull-ups
8,8,8

Barbell Bicep Curls
20x10
30x10 x2

Neutral Grip Inverted Rows
10,10

LiE · 1 Mar 2013 at 19:09

Here's the 200x4 deadlift. Nothing remarkable but helps show what I am explaining above.

LiE · 1 Mar 2013 at 21:37

I got a bit carried away loading up 64kg, man it was heavy.. my left arm nearly gave up the ghost.

LiE · 1 Mar 2013 at 22:29

Training has certainly improved since home training. The grunting seems to help in so many ways. We should arrange a meet soon, maybe end of March?

That's what I was thinking really, my style works but I think needs a little tweaking to get the most out of it. I am very aware my 255 at the comp didn't feel good so if I want to push things more I need to sort that out.

LiE · 1 Mar 2013 at 23:54

icecold said:
I'm basically good for a meet whenever. I might be planning a sport form at the end of the month so that sounds pretty good.

Let's provisionally say end of March then?

LiE · 4 Mar 2013 at 19:51

15 minutes leg soft tissue and shoulder/pec mob.

Squats
BAR x lots x2
70x10
90x5
110x3
130x2
150x1
175x5 - PB + pretty good speed (+5kg on last week)
175x5 - fatigue creeping in towards the end
175x5 - last couple reps fatigue was making things hard.
Please with my strength. Clearly that OAKG 6.6%.

Squats - with band around knees
70x10 - these feel really nice, just getting a feel.
90x15 - the band seems to help with stability a lot (some volume for Steedie <3)

DBSS (L/R)
28x8/10
28x10/6 - not enough rest for the right leg
28x10/10 finally a decent set.

Glute Med band - probably 70+ reps here.

LiE · 4 Mar 2013 at 20:23

I went with 7g pre but honestly I couldn't say, I take all sorts in my pre-workout

LiE · 4 Mar 2013 at 20:57

Thanks, feeling good about my squats.

Yea 7g is probably too little. Research seems to suggest bigger dosages for a change.

LiE · 4 Mar 2013 at 21:13

mrthingyx said:
Do it.

This post-intermittant carb fastback loading is playing sweet havoc with my energy levels a the moment, soI won't be doing it or at least anther couple of days...

I'll try it on bench day for some gains.

Pigeon_Killer said:
Congratulations on the PB LiE. Got to say that third set looked the strongest of all

Thanks

got more in the tank I think so hopefully a short lived PB. I haven't really done lots of 5s so for me this is all uncharted territory.

LiE · 5 Mar 2013 at 17:15

Major ass DOMs today, clearly need 50g OAKG pre bed.

LiE · 6 Mar 2013 at 10:59

Well I've yet to take a large dose pre-workout, I will tonight (14g). I'm not sure how I can measure it, but I guess if my strength goes down then it's not done much

14g before bed for some recovery and sleep aid.

Hoping to nail 130x5 on paused bench tonight, I'm going to restructure the sets so that I can hit this weight. Previously my heaviest set would be the 3rd set, which doesn't lend itself to max gains. So if anything I'll be doing heaviest first then drop sets depending how the first goes.

LiE · 6 Mar 2013 at 13:37

Right, decision time with my paused bench.

Here's how the past 3 weeks look for the top sets.
Week 1: 120x5, 125x5, 127.5x5
Week 2: 125x5, 127.5x5, 127.5x4
Week 3: 125x5, 127.5x5, 127.5x5

Good progress.

My plan for tonight is either start 3s or move up on 5s.
Week 4: 130x5, 125x5, 125x5
or
Week 4: 135x3, 135x3, 135x3

LiE · 6 Mar 2013 at 14:05

Yea no plan to do singles for a while, just need to build that progressive strength gains.

LiE · 6 Mar 2013 at 16:34

Just looked back at my log and I've done 130x5x2 in Dec, now I need to lift more xD

LiE · 6 Mar 2013 at 19:33

LiE said:
now I need to lift more xD

This was the mindset going into today's training.

Paused Bench Press
BAR x lots x2
60x9
80x4
100x2
120x1
132.5x5 - boom, PB and it was no drama.
135x5 - ***** is dis? PB. Video below. Dem OAKG gains.
130x4f - ambitious, but 4 is pretty respectable here.

Bench Press
100x8 - smashed these out, video below, just for the lols.
115x8 - tough set.
110x9 -

Pin Press
100x8 - feels good, working on dat sticking point
110x6f - ah, there's that weakness. Video.
110x5f - goodnight sweet triceps.

CGBP
80x8 - oh man, no more press left.
80x7f - the end.

The tightness from all the pressing was pretty insane by the end, had to stretch to un-douche myself.

135x5 paused bench:

Fast 100x8. Just to see how quick I can knock these out.

Pin press for those interested.

/benchmonkey

LiE · 6 Mar 2013 at 22:47

Grunting really helps channel that power. Just comes out when things get heavy and tough.

LiE · 7 Mar 2013 at 14:20

Cheers Dom, I was quite surprised with what occurred yesterday.

Going to smash some shoulders tonight, haven't done much on them recently and they need some swole.