LiE's Log Part 2
- Thread starter LiE
- Start date
PB tonight 
Deads
80x10
110x6
140x4
170x2
190x1
220x5 - PB! Hard work as expected, video below.
DB Rows (L/R)
50x12/12
50x12/12
50x12/12 - grip is getting much better.
Chins
8, 8, 6 - biceps were trashed.
Wide grip pull ups
8, 6 - no bicep power left.
Last rep was pretty horrible, had limited power from the floor and it shows. Overall though, my technique is working well and everything feels good.
Deads
80x10
110x6
140x4
170x2
190x1
220x5 - PB! Hard work as expected, video below.
DB Rows (L/R)
50x12/12
50x12/12
50x12/12 - grip is getting much better.
Chins
8, 8, 6 - biceps were trashed.
Wide grip pull ups
8, 6 - no bicep power left.
Last rep was pretty horrible, had limited power from the floor and it shows. Overall though, my technique is working well and everything feels good.
Soldato
- Joined
- 3 Oct 2009
- Posts
- 19,893
- Location
- Wales
First 4 reps were strong as... 5th, knowthatfeel 
Thanks. Coming along nicely, just need so sort the squats out.
CheersSweet! Nice work mate
Just need to sort my squats out. Maybe that's something you could help me with when I come to train with you.Tasty
@dom - I'm looking forward to it! See that the gbpf 2013 form is out now.
Unfortunately I didn't mean that I had ideas about making it better (I'll think!), more some observations.
Your back seems to lose tightness/position at your knee. This isn't necessarily a back strength thing (it could actually be your legs), but what ever it is you seem to compensate well and keep the bar moving well. Your slightly kyphotic set up allows you to be faster off the floor than if you were flat backed, and then the fact that your back is strong as **** gets your past your knees.
Your back seems to lose tightness/position at your knee. This isn't necessarily a back strength thing (it could actually be your legs), but what ever it is you seem to compensate well and keep the bar moving well. Your slightly kyphotic set up allows you to be faster off the floor than if you were flat backed, and then the fact that your back is strong as **** gets your past your knees.
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Thanks. So keep cracking on it seems!
I'm surprising myself with how quickly the deadlifts are progressing recently. 230x3 last month was really tough, but looking at how things are going, that looks to be smashed soon. Crazy times.
Hopefully you can impart some magic on me for my squats
I'm surprising myself with how quickly the deadlifts are progressing recently. 230x3 last month was really tough, but looking at how things are going, that looks to be smashed soon. Crazy times.
Hopefully you can impart some magic on me for my squats
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Pause RDL
60x5
80x5
100x5
120x5
130x5 - grip was dying big style. The weight was pretty comfy otherwise.
100x5 - dropped the weight to focus on extra deep burn.
100x5
Deficit Bulgarian Split Squats (R/L)
30x10/6 - fuuu lost it on doing my left leg.
30x10/10 - much better, the deep quad burn was awesome.
30x10/10 - burn!
Dragon Flags
6,5 - oh god these were hard tonight, sacked the 3rd set.
Roll Outs
10, 10, 9 - Really focused on keep tightness and no flexion.
Pallof Press (per side)
12.5x8 x3
Stretched out the quads/hammys/abductors.
60x5
80x5
100x5
120x5
130x5 - grip was dying big style. The weight was pretty comfy otherwise.
100x5 - dropped the weight to focus on extra deep burn.
100x5
Deficit Bulgarian Split Squats (R/L)
30x10/6 - fuuu lost it on doing my left leg.
30x10/10 - much better, the deep quad burn was awesome.
30x10/10 - burn!
Dragon Flags
6,5 - oh god these were hard tonight, sacked the 3rd set.
Roll Outs
10, 10, 9 - Really focused on keep tightness and no flexion.
Pallof Press (per side)
12.5x8 x3
Stretched out the quads/hammys/abductors.