LiE's Log Part 2

Delvis · 12 Sep 2012 at 07:02

Aye it is an arse doing cardio and stuff after...

I do squats monday, cardio after the squats, then bench on tuesday and cardio after that.
Then its a day off and core on thursday.

Seems to work for me

LiE · 12 Sep 2012 at 08:04

Lower back is a little tweaked from squats.

Steedie · 12 Sep 2012 at 08:23

What about your glutes? I could massage those for you

Deception · 12 Sep 2012 at 08:34

Might not be getting enough recovery from Sprints, hence its taking its toll on Squats day; I was exactly the same too. I would aim to do sprints on days before rest day e.g. I have Wednesday and weekend, so I would aim for Sprints on Tuesday (bench day) and then Friday (Press day). Atleast then you get the rest ready for Squats and Deadlift days

. Although I know you've set your days out differently.

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

Chris1712 · 17 Sep 2012 at 19:05

BRB stronger CGBP than most people's flat bench. So much for progress getting slow as you get into this many years of experience, you must have Hercules' genes.

Skillmister · 17 Sep 2012 at 19:10

LiE has always been a bit of a bench/tricep monkey though so you expect it

LiE · 17 Sep 2012 at 19:29

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

Delvis · 17 Sep 2012 at 20:44

No no, its just you that isnt normal in all its entirity

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.

Hitman_UK · 23 Sep 2012 at 22:41

Looking good bud

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.

Delvis · 24 Sep 2012 at 10:32

Random question. How does a deload work? I presume it would be different for whatever program you are following?

Or would you for instance just do a deload @ 70% of your working weight or something?

LiE · 24 Sep 2012 at 10:36

Generally you drop weights down to 50-60%.

Deception · 24 Sep 2012 at 10:41

Looks like some nice numbers LiE, Keep it up! Im just finishing off my final week and hopefully it goes better than last week.

Delvis · 24 Sep 2012 at 10:42

Cool, thanks man

icecold · 24 Sep 2012 at 12:29

LiE said:
Generally you drop weights down to 50-60%.

To be precise, a deload can be in either volume or intensity.

Single sets with heavy doubles would also be a deload.

mrthingyx · 24 Sep 2012 at 14:08

Heh - I deload by stretching, soft tissue and mobility work whilst eating as much as possible, without any actual lifting. It means I actually need to spend more time doing soft-tissue work in situ, but using the gym at work (i.e. in a lunch break) means I don't have time to give it the attention it needs.[/excuse] :rolleyes:

Not orthodox by any stretch of the imagination, but I find it works better for me than a proper deload.

Still, if LiE's numbers are anything to go by, it just shows how important that 'rest' week actually is. Great work!

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.