LiE's Log Part 2
- Thread starter LiE
- Start date
Them post comp training feels.
Squats
BARxlots x2
70x8
90x6
110x3
130x2
160x1
185x5 - PB - pretty damn good. A little slow but a tasty 5kg PB.
185x5 - raped by core fatigue! My god it was hard to keep position. Some grindy reps. Decided against a 3rd set which would have been similar.
130x10 - easy, time to increase these.
DBSS
15x10/10 x3
Front Squats
60x5 - fuuu core didn't want to play ball. Hard after DBSS.
50x10 - better, could focus on position without having my core cry for sweet release.
50x7 - topless videoed PB set.
Plate Press
Basically like a pallof press but with a plate, anti flexion goodness.
20x10, 20x9, 20x7
Rollouts (hanging leg raises)
10(8), 8(8), 8(6)
Squats
BARxlots x2
70x8
90x6
110x3
130x2
160x1
185x5 - PB - pretty damn good. A little slow but a tasty 5kg PB.
185x5 - raped by core fatigue! My god it was hard to keep position. Some grindy reps. Decided against a 3rd set which would have been similar.
130x10 - easy, time to increase these.
DBSS
15x10/10 x3
Front Squats
60x5 - fuuu core didn't want to play ball. Hard after DBSS.
50x10 - better, could focus on position without having my core cry for sweet release.
50x7 - topless videoed PB set.
Plate Press
Basically like a pallof press but with a plate, anti flexion goodness.
20x10, 20x9, 20x7
Rollouts (hanging leg raises)
10(8), 8(8), 8(6)
Doing 5s at the moment, increasing it each week and seeing how it goes. Will switch to 3s soon then away for 2 weeks on holiday.
Yea cross armed, you know the deal with my general flexibility in regards to my shoulders 
Paused Bench Press
BAR all kinds
60x6
80x3
100x1 - doing hand offs now, need practice.
120x1
130x5 - press command now. comfy.
130x5 - good.
130x5 - best set.
Bench Press
120x10 - tasty.
CGBP
90x8
95x8 - last 2 reps were hard
95x8 - triceps dead.
OHP
BARx6
50x6 - without triceps these are silly hard.
50x5 - arms pls respond!
40x6 - no power. OHP with dead triceps is bad.
RC shizzle - fuuuu so much pump and burn!
Felt strong tonight, pleased with how it went with hand offs and press commands.
BAR all kinds
60x6
80x3
100x1 - doing hand offs now, need practice.
120x1
130x5 - press command now. comfy.
130x5 - good.
130x5 - best set.
Bench Press
120x10 - tasty.
CGBP
90x8
95x8 - last 2 reps were hard
95x8 - triceps dead.
OHP
BARx6
50x6 - without triceps these are silly hard.
50x5 - arms pls respond!
40x6 - no power. OHP with dead triceps is bad.
RC shizzle - fuuuu so much pump and burn!
Felt strong tonight, pleased with how it went with hand offs and press commands.
Brother did a strong 105 single tonight on bench press also. Failed 107.5 after but still good progress and weight for 66kg.
Yea my younger bro, the same one who came on Sunday and the comp back in Feb.
He drinks a fair amount of diet coke yea.
He drinks a fair amount of diet coke yea.
Yup, I'm pushing him hard and he's following my routine quite closely.
I'm still trying to get him to deadlift. He is doing 100x5x3 now on squats.
Last edited:
I was surprised too, was aiming for 8. Could have got 12 I think!
Wasn't really sure where to take my deadlifts tonight but knew I didn't want to do any thing bigger than triples. I had a look back through my logs and noticed my 3RM is 230, so with that in mind, it was time to destroy myself.
Single Leg DL
14x10/10 x3
Deads
70x6 - RDL
90x5 - RDL
120x5
140x3
160x2
180x1
200x1
230x3 - nice equal PB, wasn't too bad actually.
232.5x3 - PB - was going to do 230 again but went for a cheeky PB. Bare in mind last time I did 230x3 that was the top and only set. So this is ambitious, to really push the boat out and set a new PB after doing my current PB was hard work. Last rep was messy but nothing unusual for me when I'm fatigued.
BOR
70x10
85x10 - BW rows are tasty, couple of bro reps at the end.
85x10
NG Chins
+10x8 - adding some weight now.
+20x8 - pleased
+20x6(2) - 2 spotted.
Pull ups
9,6
YTWLx2
Band face pulls ss band pull apartsx2
Single Leg DL
14x10/10 x3
Deads
70x6 - RDL
90x5 - RDL
120x5
140x3
160x2
180x1
200x1
230x3 - nice equal PB, wasn't too bad actually.
232.5x3 - PB - was going to do 230 again but went for a cheeky PB. Bare in mind last time I did 230x3 that was the top and only set. So this is ambitious, to really push the boat out and set a new PB after doing my current PB was hard work. Last rep was messy but nothing unusual for me when I'm fatigued.
BOR
70x10
85x10 - BW rows are tasty, couple of bro reps at the end.
85x10
NG Chins
+10x8 - adding some weight now.
+20x8 - pleased
+20x6(2) - 2 spotted.
Pull ups
9,6
YTWLx2
Band face pulls ss band pull apartsx2
OK so tonight I planned to do 190x5 for a couple sets and make a great squat PB. What I totally overlooked was the beasting I gave myself on Friday with my deadlift PB. So for the first time in a long time, I was brought back to reality!
it was damn warm in the garage today, tops off between sets..
Squats
BARxManyx2
70x10
90x6
110x3
130x2
160x1
170x2 - wasn't happy with the first so did another, first sign that things weren't on form.
190x2f - first 2 shot up as well as I could hope, but the 3rd rep my CNS told me to **** off and I put it on the catchers.
190x2 - after a good rest I wanted to see if I had anything left and it turns out I'm good for 2 before my body tells me to do one... lovely!
135x10 - I could even feel things weren't firing right on the lighter stuff, so this confirms things again.
I definitely have 190x5 in me, just need to be more fresh and not rape myself with deadlifts 3 days before.
DBSS
15x10/10
15x10/10 - 1s pause at bottom
15x10/10 - ""
Reverse Offset Lunges
14x10/10 x3 - so hard after DBSS.
Sacked off the core work as it's still tired from Friday. Going in to train chest tomorrow instead of Wednesday, should be interesting.
Bro is still doing well on Squats, 105x5x2 today. Plenty more in him too.
it was damn warm in the garage today, tops off between sets..
Squats
BARxManyx2
70x10
90x6
110x3
130x2
160x1
170x2 - wasn't happy with the first so did another, first sign that things weren't on form.
190x2f - first 2 shot up as well as I could hope, but the 3rd rep my CNS told me to **** off and I put it on the catchers.
190x2 - after a good rest I wanted to see if I had anything left and it turns out I'm good for 2 before my body tells me to do one... lovely!
135x10 - I could even feel things weren't firing right on the lighter stuff, so this confirms things again.
I definitely have 190x5 in me, just need to be more fresh and not rape myself with deadlifts 3 days before.
DBSS
15x10/10
15x10/10 - 1s pause at bottom
15x10/10 - ""
Reverse Offset Lunges
14x10/10 x3 - so hard after DBSS.
Sacked off the core work as it's still tired from Friday. Going in to train chest tomorrow instead of Wednesday, should be interesting.
Bro is still doing well on Squats, 105x5x2 today. Plenty more in him too.
Last edited:
Superb training tonight.
Paused Bench
BARxmanyx2
60x6
80x3
100x1
120x1
135x5 - really pleased with this equal PB. Hand off and press command, video below
135x5 - firing well
135x5 - last rep needed some screaming to get it up.
Bench Press
122.5x10 - a nice 2.5kg increase over last week!
CGBP
95x8 - speed and power were great.
97.5x8 - feeling great
100x8 - nice!!
OHP
40x10 - keeping it light due to non-existent triceps, allowed me to get good shoulder activation
40x9
40x7
Dips
BWx10,10,10 - short rests. 2s pause at the bottom for stretch, pretty good way to finish.
RC Work
Paused Bench
BARxmanyx2
60x6
80x3
100x1
120x1
135x5 - really pleased with this equal PB. Hand off and press command, video below
135x5 - firing well
135x5 - last rep needed some screaming to get it up.
Bench Press
122.5x10 - a nice 2.5kg increase over last week!
CGBP
95x8 - speed and power were great.
97.5x8 - feeling great
100x8 - nice!!
OHP
40x10 - keeping it light due to non-existent triceps, allowed me to get good shoulder activation
40x9
40x7
Dips
BWx10,10,10 - short rests. 2s pause at the bottom for stretch, pretty good way to finish.
RC Work
They do, but they have been doing me proud recently 
Yea my 5s finished last time on 132.5x5, 135x5, 130x4f. So 135x5x3 is good progress, with more weight to add no doubt.
Yup that's the plan.
Well this was interesting! Decided to go for some higher volume deadlifts 
Deads
95x5
115x5
140x3
145x5
172.5x5
185x12 - fuuuu was literally gassed for 10 minutes after this! The speed was good, even if my form is hip rise, then blast the rep out lol.
BOR
70x10
70x12
70x10
NG Chins
+20x8
+20x9
+20x6(2) - 2 spotted, RIP biceps.
Wide pull ups
8,7
YTWL x2 circuits
Band face pulls SS band pull aparts x2 circuits
Video:
Deads
95x5
115x5
140x3
145x5
172.5x5
185x12 - fuuuu was literally gassed for 10 minutes after this! The speed was good, even if my form is hip rise, then blast the rep out lol.
BOR
70x10
70x12
70x10
NG Chins
+20x8
+20x9
+20x6(2) - 2 spotted, RIP biceps.
Wide pull ups
8,7
YTWL x2 circuits
Band face pulls SS band pull aparts x2 circuits
Video:
I always pull that way, it's just how I've always done it. Only really an issue when fatigued doing a 1RM.