LiE's Log Part 2

[LiE]

wish I had your bench strength

You wouldn't want these tight shoulders and pecs

 

[LiE]

Too strong

Please replace that light bulb though

The light bulb is normal, it's the infrared heat lamp that's red


Haven't done shoulders in 3-4 weeks so was fun. Short rests and strict reps.

OHP
BAR
40x8
50x8
60x8 - a touch too heavy, especially as I did lots of benching yesterday.
50x10
50x8

Lateral Raises
9x10
9x12
9x12
Super strict, nice contraction at the top.

Front DB Raises
9x10/10 x3

Standing 1-arm shoulder press
14x10/10
16.5x10/10
19x9/10
19x9/9
These are fantastic, especially when you lock the core in and resist the offset of the weight.

Reverse DB Flyes SS Band Pulls
9x12 > 8
9x12 > 8
9x14 > 8
9x12 > 8

Was loving the 9kg DB, although they felt closer to 10kg. Need to weigh them as the handles feel pretty close to 5kg rather than 4kg.

 

[LiE]

84kg this morning, gains? probably not.

Training yesterday, bad idea, yup. Should have used the day for recovery not shoulder gains.

Deads
Tweaking my form.
BAR
70x10
100x3
120x3
150x2
170x2
190x3
200x4
200x3 - ***** is wrong with the clips, plates moved away from the bar on the right side making things annoying. Will use better clips next week.

Video of deads posted in form thread. Overall I think there's not much between the 2 starting positions, hard to gauge power when I was tired. Not sure why reppin 200 feels like a weak session, high expectations I think.

Paused Squats
Did a few warm up sets then decided I haven't got it in me today.

BOR
70x10 x3
strict, and tight.

Wide Grip Pull-ups
8,7,7
zzzz

Curls SS /w NG Chins

 

[LiE]

Obese

84.4 this morning. I think I hold onto quite a bit of water post training. I'll be under 83 on Monday. Creatine juicy.

 

[LiE]

84.3kg this morning, so holding onto this weight more easily now. Still look as lean too.

180x5 x3 squats tonight.

 

[LiE]

I just know how my weight can yo yo quite a bit.

 

[LiE]

Squats
BAR x some x 2
70x10
90x6
110x3
130x2
150x1
180x5 - PB. +5kg on last weeks PB, it was a tough first set, lost my line on the last rep.
180x5 - much better than the first set.
180x5 - some stability/fatigue coming in now.
Really pleased with my 5s.

Band around Knee Squats
100x10 - silly easy
100x10 - ditto

DBSS
28x10/10
28x8/8 - not enough rest and cramp city.
28x10/10

Glute Med Bandage

Video.

certainly approaching my limit with 5s, if not already there.

 

[LiE]

Hnnnnggggg I'd bandage your glutes

Bring the oil

Takes a fair bit of effort to resume a stalling rep like you did with your 5th, obviously still a bit too light for you

It was a fair bit of back that helped me in that situation

 

[LiE]

It's still there but not so bad now.

 

[LiE]

Cheers guys.

Dom I think I may do 1 more week of 5s

 

[LiE]

Still maintaining ~84.3kg bw, that's good. I can't see any increased fat/softness in my upper body, so I'm happy the weight gain hasn't been bad since the comp (81.6kg). I imagine most of the weight is lower body.

Pic.

Spoiler

 

[LiE]

Not easy to take leg shots, but I tried. Right leg looks bigger in both purely down to the angle.

Dem small quads

Spoiler

dog looks away in shame

Hiding the mass in the posterior chain.

Spoiler

Dog doesn't look impressed

Calves, not even once.

 

[LiE]

To me it looks like you have put all the mass on your legs.

I wouldn't be surprised tbh.

 

[LiE]

Plan is to start paused bench triples tonight, and was looking at my log to see what my PB is, 140x3. Considering I did 135x5 last week, I feel I can improve on that. Previously when I did 140x3 I only did one set, so if I can get 3 sets tonight it will give me an indication of where I'm at.

Also saw this when reading back through my log

one day i'll bench 100kg

 

[LiE]

He's repping it now.

 

[LiE]

The chest that keeps on giving.

Paused Bench
BAR
60x8
80x4
100x2
120x1
140x3 - pretty good, current PB. I like to convince myself it's easy
140x3 - pause wasn't that long on last rep.
140x3 - held longer pauses (or tried to).

Bench
100x8
115x8
115x8 - good progress.

Pin Press
75x5 - dropped it down a notch and getting a feel.
110x6
110x6 - slow neg on the last rep on both 110 sets.

CGBP
80x8
85x8
85x8

Dips
BWx18, 18, 15 - goodnight sweet triceps.

Video of the 140x3x3

Also pushed my lil bro to do a max, he managed 100kg here's a video of his first attempt. He went on to nail another single at 100kg too. Not bad for someone who weighs 69kg.

vid

 

[LiE]

Yea he's done well. Since training together in the home gym I've been picking his weights, helping him structure his sets. Gains unlocked.

 

[LiE]

He's inherited my bench press monkey ways.

 

[LiE]

He does legs with me, got him squatting up to 100kg for a couple reps. Unfortunately his girlfriend has groomed him so well he doesn't want to get big because she doesn't want him to. Lame.

He doesn't take a pre-workout, last night I gave him a scoop of craze. He also does chest twice a week.

 

[LiE]

Seems to work for him
I do push him hard on the day he trains chest with me.