Yea, thinking heavy singles before starting triples is the way.
LiE's Log Part 2
- Thread starter LiE
- Start date
Squats
BAR x lots x2
70x10
90x6
120x2
140x2
170x1
190x1 - filmed knees to see how they are improving. I think they've come a long way.
200x1 - tidiest 200 I've ever done, video below.
210x1 - Boom PB! Lost tightness at the bottom which meant my chest dropped, but managed to hang on. Need to work on that as it can mean rep failure. Good gains though! Video below.
Knee Band Squats
120x8 x2
DBSS
BWx10/10 x3 - focusing on slow controlled reps with a good stretch
Did a few planks and rollouts and got a video to check form.
Video of my 190 knee progress.
200x1 and 210x1 PB
Plank form. Topless to help see what's going on.
Rollout form.
BAR x lots x2
70x10
90x6
120x2
140x2
170x1
190x1 - filmed knees to see how they are improving. I think they've come a long way.
200x1 - tidiest 200 I've ever done, video below.
210x1 - Boom PB! Lost tightness at the bottom which meant my chest dropped, but managed to hang on. Need to work on that as it can mean rep failure. Good gains though! Video below.
Knee Band Squats
120x8 x2
DBSS
BWx10/10 x3 - focusing on slow controlled reps with a good stretch
Did a few planks and rollouts and got a video to check form.
Video of my 190 knee progress.
200x1 and 210x1 PB
Plank form. Topless to help see what's going on.
So first thing I noticed is my head position and upper back. A few seconds in I remember to active the scaps so that's why I drop a little lower. A little movement as I try to control breathing with full core pressure.
Rollout form.
Was tricky on carpet, took a little effort to get it moving. LOL @ the upper back position, all dat bench tightness.
Too saucey? 
Thanks, the progress has been good since the comp. Home gym gains.
Thanks, the progress has been good since the comp. Home gym gains.
I think picking the right weight for a 1RM after gaining some strength is tricky, you can end up selling yourself 2.5-5kg short but it's no loss really.
Thanks.
Hopefully I can bring the core up to stop this issue in the hole, should allow me to move up in weigh easier.
Hopefully I can bring the core up to stop this issue in the hole, should allow me to move up in weigh easier.
Cheers Dom 
Cheers Kai. The music has been proven to increase lifting, based on real science.
Deload tonight, and a paused bench PB - one of the grindiest reps known to man.
Paused Bench Press
BAR x lots x2
60x6
80x4
100x2
120x1
140x1
150x1 - breezed through this
157.5x1 - PB - Slow rep, felt nice and strong. Lots of psyche. Was happy with how this looked for a +2.5kg PB.
160x1 - PB - Wanted to see how this next milestone felt, it was ambitious after 157.5. Slowest, grindiest rep ever. My brother came in to spot but didn't actually spot luckily, as I managed to lock it out. Bloody hilarious to watch, 'I got it, I got it, ahhhhhhhh!'. No idea where these grunt gains are coming from.
Videos below.
on to some lighter volume work.
Normal Bench
90x12
90x12
90x20 - motherofgod pump.
CGBP
80x10 x2
Dips
BWx20,15
Rollouts SS Hanging leg raises
8(8), 6(7), 6(5)
Video.
Paused Bench Press
BAR x lots x2
60x6
80x4
100x2
120x1
140x1
150x1 - breezed through this
157.5x1 - PB - Slow rep, felt nice and strong. Lots of psyche. Was happy with how this looked for a +2.5kg PB.
160x1 - PB - Wanted to see how this next milestone felt, it was ambitious after 157.5. Slowest, grindiest rep ever. My brother came in to spot but didn't actually spot luckily, as I managed to lock it out. Bloody hilarious to watch, 'I got it, I got it, ahhhhhhhh!'. No idea where these grunt gains are coming from.
Videos below.
on to some lighter volume work.
Normal Bench
90x12
90x12
90x20 - motherofgod pump.
CGBP
80x10 x2
Dips
BWx20,15
Rollouts SS Hanging leg raises
8(8), 6(7), 6(5)
Video.
I did tell him, don't touch the bar unless I say, but I think he was worried I'd drop it on my face lol. I have since reminded him, but I am grateful he didn't assist.
Can I add 1kg for the large clips too?
Thanks Dom, I'm still feeling it today.
For those interested, this is my current diet which I run mon-fri. Weekends are more relaxed and carb centric. It doesn't include what I eat for dinner, which is normally something in the region of 450-500 cals.
- Low carbs until 13:00 meal.
- High in fats.
Non-training Days (Tue, Thur)
Training Days (Mon, Wed, Fri)
For those interested, this is my current diet which I run mon-fri. Weekends are more relaxed and carb centric. It doesn't include what I eat for dinner, which is normally something in the region of 450-500 cals.
- Low carbs until 13:00 meal.
- High in fats.
Non-training Days (Tue, Thur)
Training Days (Mon, Wed, Fri)
Goodnight sweet gains.
14g OAKG pre-bed is all.
You think some proteiinzzz before bed will boost gains?
Logic is strong.
It's the red light from the infra-red heater.
Forgot I posted those in the OP. Good to compare the leg shots.
In OP:
Now:
dog looks away in shame
Dog doesn't look impressed
In OP:
Now:
dog looks away in shame
Dog doesn't look impressed
Good workout tonight despite being a bit tired.
Working on deadlifts still.
Deads
BAR
70x10
100x8
140x3
160x1
180x1
200x1
230x1
230x1
230x1
Video posted in form thread. Very useful doing 230, can clearly see the form break. The weakness is off the floor, my chest drops as I take the load. Reps felt slow with new form.
BOR
70x10
90x8 - bit too heavy
50x18 - for more back pinch.
Wide pullups
9,8,8
NG Inverted Rows
10,10,10
Chins
8,7,8
BB Curls
20x10
30x10 x2
Plank (seconds)
17.5, 20.5, 25
Rollouts
8,10,10
Reverse Crunches (brother give a little push on ankles on neg)
10,10,10
Working on deadlifts still.
Deads
BAR
70x10
100x8
140x3
160x1
180x1
200x1
230x1
230x1
230x1
Video posted in form thread. Very useful doing 230, can clearly see the form break. The weakness is off the floor, my chest drops as I take the load. Reps felt slow with new form.
BOR
70x10
90x8 - bit too heavy
50x18 - for more back pinch.
Wide pullups
9,8,8
NG Inverted Rows
10,10,10
Chins
8,7,8
BB Curls
20x10
30x10 x2
Plank (seconds)
17.5, 20.5, 25
Rollouts
8,10,10
Reverse Crunches (brother give a little push on ankles on neg)
10,10,10
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Thanks Toxic, BP is going well, been making all kinds of gains. Looking forward to what the year will bring and nationals.
Delvis, luckily it's in a cul-de-sac so no one walks by.
Delvis, luckily it's in a cul-de-sac so no one walks by.
I only use them for heavy paused work, they help keep a little more tightness. I don't do my rep work with wraps. The support will certainly help the wrists, making them stronger. Not sure about forearms.
I have the titan ones from pullum.
http://www.pullum-sports.co.uk/accessories/wrist-wraps/titan-thp-wrist-wraps/prod_41.html
http://www.pullum-sports.co.uk/accessories/wrist-wraps/titan-thp-wrist-wraps/prod_41.html