Nah nothing nasty, just tired and a little achy. Deload is going to be lovely. Light with some decent volume.
LiE's Log Part 2
- Thread starter LiE
- Start date
Yep I can certainly feel some bicep on them heavy benches.. it's there more when I'm tired. Got to keep them snaps in check. Plenty of stretches and smashing.
I'll give it ago during the deload next week.
Here's what I've planned for my bench press prep, my other training days will be normal, except I may take it easier the week leading up to the comp.
Week 1 - deload
Week 2 - Triples
Week 3 - Heavy singles - no fatigue on chest assistance
Week 4 comp - 90% doubles - no chest assistance
Here's what I've planned for my bench press prep, my other training days will be normal, except I may take it easier the week leading up to the comp.
Week 1 - deload
Week 2 - Triples
Week 3 - Heavy singles - no fatigue on chest assistance
Week 4 comp - 90% doubles - no chest assistance
Deload tonight and did lots of squats. Decided to remove the mirror and see how I got on. At first it wasn't going well, I couldn't feel depth at all so each rep felt different. Towards the end I found my normal form, I just had to sit into my hips more until I get my usual feeling there. Very useful training session.
Finished off with lots of BW DBSS.
Yup it was lovely 
Off to the brothel gym to do some mobility and some high bar squats.
Chest deload tonight, hit 82.5x28 for fun. Done some super long pauses on paused bench 90x5x3. Got a full back massage booked in for Tuesday next week, should be good on the upper back/shoulders.
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Here's what my next block looks like, some tweaks.
Monday
Squats (3x5 + 1 volume drop set)
DBSS
High Bar Squat
Plank
Roll outs
Wednesday
Paused Bench (comp prep)
Normal Bench drop set
CGBP
OHP
Rotator Cuff Loving - http://www.t-nation.com/free_online...ce_repair/cracking_the_rotator_cuff_conundrum
Friday
Single Leg DL warm up
Deads (5x3)
BOR
Chins
YTWL
Band Facepulls SS Band pull apart
Monday
Squats (3x5 + 1 volume drop set)
DBSS
High Bar Squat
Plank
Roll outs
Wednesday
Paused Bench (comp prep)
Normal Bench drop set
CGBP
OHP
Rotator Cuff Loving - http://www.t-nation.com/free_online...ce_repair/cracking_the_rotator_cuff_conundrum
Friday
Single Leg DL warm up
Deads (5x3)
BOR
Chins
YTWL
Band Facepulls SS Band pull apart
Yea it's going to be pain.
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Pain was hand in abundance tonight.
Still adjusting to the reduction in carbs, but was able to still perform well.
Squats
BARxlots x2
70x10
90x6
110x3
130x3 - firing well
160x1 - feeling a little niggle in the left hip
180x5 - knocked them out without any drama.
180x5 - right leg is dominating, so trying to really bring the left in which slows the reps down.
180x5 - as above, pretty tiring.
130x10 - fuuuu gased big time. Had to sit down for 5 minutes to regain reality.
Also not a great idea to put the heaviest plates on the end for extra bar bend.
DBSS
BWx10/10 x3 - little pause at the bottom, feeling good.
High Bar Squat
60x8 x3 - improvement from last week. Still some butt tuck at the bottom due to tightness but this is WIP.
Plank x3
Rollouts (hanging leg raises) 8, 8(6), 8(5) - threw some HLRs in at the end for dat burn.
RIP.
Still adjusting to the reduction in carbs, but was able to still perform well.
Squats
BARxlots x2
70x10
90x6
110x3
130x3 - firing well
160x1 - feeling a little niggle in the left hip
180x5 - knocked them out without any drama.
180x5 - right leg is dominating, so trying to really bring the left in which slows the reps down.
180x5 - as above, pretty tiring.
130x10 - fuuuu gased big time. Had to sit down for 5 minutes to regain reality.
Also not a great idea to put the heaviest plates on the end for extra bar bend.
DBSS
BWx10/10 x3 - little pause at the bottom, feeling good.
High Bar Squat
60x8 x3 - improvement from last week. Still some butt tuck at the bottom due to tightness but this is WIP.
Plank x3
Rollouts (hanging leg raises) 8, 8(6), 8(5) - threw some HLRs in at the end for dat burn.
RIP.
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work in progress
For the next month I have to be in the office Tues-Thurs which means training after work, a new thing for me! Waking up at 5.50am and getting home at 6pm for them zombie chest gains.
eh? I'm training Monday, Wednesday, Friday now and in the office Tuesday, Wednesday and Thursday. Can't see it affecting me tbh.
I'll see how it goes tonight, should be able to dominate it still.
OK not so much dominating, but still pretty good.
Paused Bench
BAR
60x7
80x3
100x2
120x1
140x3 - not bad.
150x1 - bloodly terrible. Ambitious weight, made hard by a poor unrack, which needed racking immediately. Tried again then caught the catchers bad. Just tiredness and lack of tightness.
140x2f - the 150 sapped me.
140x3 - much much better.
Bench
110x11
CGBP
90x8 x3
OHP
60x5 - the hardest thing in the world after chest/triceps.
60x4
40x8
RC work (link above) - fuuuu this is immense.
Think I'm feeling the reduction in carbs still, shall keep an eye on this.
Paused Bench
BAR
60x7
80x3
100x2
120x1
140x3 - not bad.
150x1 - bloodly terrible. Ambitious weight, made hard by a poor unrack, which needed racking immediately. Tried again then caught the catchers bad. Just tiredness and lack of tightness.
140x2f - the 150 sapped me.
140x3 - much much better.
Bench
110x11
CGBP
90x8 x3
OHP
60x5 - the hardest thing in the world after chest/triceps.
60x4
40x8
RC work (link above) - fuuuu this is immense.
Think I'm feeling the reduction in carbs still, shall keep an eye on this.
Better session yesterday.
Single Leg DL
14x8/8 x2 - these are really good. I'm getting better at the movement. The stretch is great as a warm up.
Deads
70x6 - RDL
120x3
150x3
190x3 - speed was really good.
210x3 - as above.
220x3 - again pretty quick. I wash't focusing too much on the form change. I wanted to see what happens when I try to be quick and powerful. They didn't look too bad.
220x1 - instead of takes the plates off I did a rep and put it in the rack, very short rest from previous set.
BOR
60x10
70x10
80x10
Chins
10,10,8
Wide Pull ups
8,7
YTWL
Band face pulls supersetted all kinds of band pull aparts.
Did some pec/shoulder stretching. Introduced my bro to barbell shoulder smash with superfriend
Single Leg DL
14x8/8 x2 - these are really good. I'm getting better at the movement. The stretch is great as a warm up.
Deads
70x6 - RDL
120x3
150x3
190x3 - speed was really good.
210x3 - as above.
220x3 - again pretty quick. I wash't focusing too much on the form change. I wanted to see what happens when I try to be quick and powerful. They didn't look too bad.
220x1 - instead of takes the plates off I did a rep and put it in the rack, very short rest from previous set.
BOR
60x10
70x10
80x10
Chins
10,10,8
Wide Pull ups
8,7
YTWL
Band face pulls supersetted all kinds of band pull aparts.
Did some pec/shoulder stretching. Introduced my bro to barbell shoulder smash with superfriend
I figured it was easier to deadlift the 220 and put it in the rack to remove the plates. Additional gains!
Planned to do legs tomorrow but it's going to be a busy day so last minute decided to go for a 'quick' workout. Rest periods were about 90s + hot = topless squatting.
Squats
BARxlots x2
70x10
100x10
120x6
160x5 x5 - smashed these out with short rests, so good.
DBSS
15x10/10
20x10/10
20x10/8 - right leg couldn't take anymore, esp with short rests.
High Bar Squat
60x8 x3
Put some plates under my heals which helped, but still plenty of tightness limiting me at the bottom. As you can see from the video as I get deep my tightness pulls my hips under. Still work in progress, need to find time to really hammer mobility then try these.
Squats
BARxlots x2
70x10
100x10
120x6
160x5 x5 - smashed these out with short rests, so good.
DBSS
15x10/10
20x10/10
20x10/8 - right leg couldn't take anymore, esp with short rests.
High Bar Squat
60x8 x3
Put some plates under my heals which helped, but still plenty of tightness limiting me at the bottom. As you can see from the video as I get deep my tightness pulls my hips under. Still work in progress, need to find time to really hammer mobility then try these.