LiE's Log Part 2

LiE · 12 Sep 2012 at 08:04

Lower back is a little tweaked from squats.

LiE · 12 Sep 2012 at 09:16

I'll be OK, just need to push through it, I'll come out stronger hopefully because of it.

LiE · 17 Sep 2012 at 18:57

Nailed it tonight. My triceps were so fried at the end and CGBP was a real grind, but good.

531 Bench
WU - 55x5, 70x5, 82.5x3
WS - 102.5x5, 117.5x3, 130x8

Dips - BWx8, +50x6, +60x5, +60x6
CGBP - 80x8, 100x6, 110x3

Sprints
Chest/Shoulder Mobility

LiE · 17 Sep 2012 at 19:29

True, my bench isn't normal I've been told

LiE · 21 Sep 2012 at 18:38

Finished week 3 tonight, with an really good PB on deadlifts, 200 x 8

Below is cycle 2 and cycle 1 so you can see the progress

amazing what difference a proper deload makes.

LiE · 24 Sep 2012 at 10:12

Thanks

Deload week now, also taken this week off work to relax and get some stuff done around the house. Won't be a lot going on until next week when I start cycle 3.

LiE · 24 Sep 2012 at 10:36

Generally you drop weights down to 50-60%.

LiE · 27 Sep 2012 at 16:51

Deload coming along nicely, I do have a bit of a niggle in my left front delt somewhere, but hopefully it'll be OK come Monday's bench pressing.

Been doing some soft tissue work on my pecs/front delt area this week and lots of mobility. Running is getting better. I'm now doing 10 intervals of 15s at 17km/h with a 10% incline.

Still caffeine free and feeling good.

LiE · 27 Sep 2012 at 17:47

Noted. I tend to stick the lacross ball in the pec/front delt joint.

LiE · 29 Sep 2012 at 13:25

My car's off the road for a week or so. This means I'll have to train early in the morning before work if I want to use my wife's car. Should be an interesting experience.

LiE · 29 Sep 2012 at 17:52

Luckily I work from home, so it doesn't have to be too early. I'll probably get up at 6.45, eat and be in the gym for 7.15.

LiE · 30 Sep 2012 at 11:11

I'm lucky enough to work from home, so I go to bed at 11pm and wake up at 8am. I imagine if I went back to doing consultancy I'd probably need it, especially the London commute.

LiE · 30 Sep 2012 at 14:47

Diet refresh next week. I'll post more info soon.

LiE · 30 Sep 2012 at 20:08

Breakfast - porridge with blue berries, banana, scoop of whey and walnuts
Mid morning - 100g whole grain rice with 80g lean mince beef and 25g almonds
Lunch - Shake: 38g whey, 100g oats and 5g creatine.
Mid afternoon - 200g sweet potato with 120g chicken and 25g almonds
Post workout - 38g whey and 30g dextrose

Dinners are still random and unmeasured
This week for example I will have the following dinners.

Ham, eggs, tomatoes and onion rings.
Lamb roast.
Pizza.
Spinach and ricotta tortellini with baby tomatoes
BBQ chicken wraps.

LiE · 30 Sep 2012 at 20:38

Start of cycle 3 tomorrow. Not expecting much with morning training next week.

LiE · 1 Oct 2012 at 08:50

First morning session done. I didn't do sprints or mobility, just didn't have the energy levels. Strength was OK on my + set, managed 120 x 10 bench press.

LiE · 1 Oct 2012 at 10:23

Breakfast was spot on. The vanilla whey gave the porridge a nice flavour.

arty shot

LiE · 1 Oct 2012 at 10:33

Asda had run out of sweet potato, luckily as I was checking out there was a bag on the side to be put back so I nabbed that.

LiE · 4 Oct 2012 at 18:54

Changed up things tonight. Been speaking to ice

Pause Bench (2-3 second)
70x3
90x3
100x3
110x3
120x2
130x2
140x1
150x1 - this was slow, but I was strict on holding it long enough. Pretty pleased!

OHP
50x3
60x3
70x3
72.5x3
72.5x3 - this set felt easier than the previous.

Face pulls
20x10 x5

Abductor foam rolling and stretching with some hammie stretching.

LiE · 4 Oct 2012 at 19:57

I'm going to do some more paused benching, would you say it's best to keep to triples and try and increase it gradually?