LiE's Log Part 2

LiE · 27 May 2013 at 21:38

2 days over the weekend spent digging over the allotment has meant I'm pretty tired and my back is raped, so something more tame for legs tonight.

Speed Squats (90s rest)
BARxlotsx2
70x10
90x6
110x6
130x4 - no problems, very fast.
140x5 - again very fast.
150x3 - slowing down now.
140x4

Pause Squat (3ct)
120x3
130x3
140x3 - looked really good, form was tidy and power good.

DBSS
15x10/10 x3

Reverse Offset Lunges
14x10/10
19x10/10 x2

Lots of core stuff, rip.

LiE · 28 May 2013 at 14:13

Headache today for holding those long 3ct paused squats. RIP.

140x3 - long ass pauses!

LiE · 29 May 2013 at 20:10

So 2nd time training after an early start and in slough for work. Despite this, managed to crank out some good pressing!

Pause Bench Press
BAR x lots x explosive gains
60x6
80x3
100x1
120x1
137.5x5 [PB] - man so pleased I managed this after a long day!
137.5x5 - firing well now.
137.5x5 - damn that 5th rep was a real slow one.

Bench Press
125x9 - damn! wanted 10 but still pleased with 9 after my pause bench.

CGBP
97.5x6 - dropping volume for some more weight
105x6 - tasty
105x6

Dips - didn't count this, did them for a good stretch, held at the bottom with tight form.
Finished off with some chest and shoulder mobility.

140 may be possible

LiE · 30 May 2013 at 08:08

Thanks guys

Only 2 more weeks of training before my 2 week holiday deload so need to think about what to do with my bench press, may continue 5s until I fail.

LiE · 30 May 2013 at 21:58

Yea just pressing like a lunatic seems to work well

Numbers are coming on nicely!

LiE · 31 May 2013 at 18:59

Got my Animal Rage today and took a serving before 20 minutes before my back day. I really rate it, perfect amount of focus, energy and drive. Got to the end of my workout and was still in the zone. The workout itself was really good, plenty of volume and some good numbers

Deadlift
BAR x lots - RDL
60x10 - RDL
100x6 - RDL
120x5
150x5
175x3
200x5
200x5
200x5
200x5
200x5 - last set was tough but pushed through it. 25 reps of 200 does kick your arse a bit!

BOR
80x10
80x8
60x12 - dropped the weight for some controlled stricter reps

NG Chins
+20x8 - oh god my biceps didn't like this after BOR
+20x8
+20x8 - a couple half reps but good!

Wide Pull ups
7,7

Single Arm DB Rows
56.5x8/8 - no idea why I decided to punish myself with these at this point of the workout, god they were hard! My left arm wanted to die.

BB Curls (in the rack)
35x10
35x13 - at this point I saw Mr Lea's posts on FB which increased test for some more reps
35x10

Reverse Flyes
9x12 x3 - kept light so I could really focus on a pinch at the top of the rep

Band Face pulls
lots,lots,lots

All this back work to balance my chest!

LiE · 31 May 2013 at 19:20

I almost bailed on the 5th set!

LiE · 3 Jun 2013 at 12:55

Changing things round this week; chest tonight, legs Wednesday and back still in its usual spot on Friday.

LiE · 3 Jun 2013 at 14:39

DB Bulgarian Split Squat from Deficit
http://www.youtube.com/watch?v=cg30Nmammv4

LiE · 3 Jun 2013 at 14:40

LiE · 3 Jun 2013 at 19:27

Seems like Monday is a good day for chest PBs

Paused Bench Press
BARxlotsx2
60x6
80x3
100x1
120x1
140x5 [PB] - wow that was easy lol!
142.5x5 [PB] - ooooh yea! solid set, video below.
142.5x5 - last rep was hilariously slow, nice pump though.

Bench Press
127.5x10 - fuuuu! 2.5kg more than last week and an extra rep, pure gains! video below. Last rep was fun...

CGBP
105x6
107.5x6 - nice 2.5kg over last week
107.5x6 - spent.

Dips
3 sets of slow, full stretch, bottom pausing action.

Shoulders/pecs/legs mobility.

142.5x5 paused

I think 145x5 shall be taken on next week.

127.5x10

Wonder how much I can do for 10 when I'm fresh

LiE · 3 Jun 2013 at 21:28

Thanks

LiE · 4 Jun 2013 at 08:48

Thanks

let's see if I can keep some good strength with a 2 week deload.

LiE · 5 Jun 2013 at 20:12

With holiday approaching I decided to mix things up tonight for legs.

Squat
BAR x lots x 2
70x8
90x6
110x3
130x3
150x1
170x1
190x1
200x1 - wasn't too bad
215x1 [PB] - nice 5kg PB and it wasn't slow either.

Paused Bench Press
wanted to do some singles and see if my chest was up to it, apparently not which makes sense since I haven't recovered. Next week perhaps.
BAR x lots x2
60x6
80x3
100x1
120x1
140x1 - could feel that lack of recovery so stopped here.

DBSS
10x10/10
20x10/10 x2

Knee Band Squat
120x10

Glute Med band goodness

LiE · 5 Jun 2013 at 20:38

Thanks. The depth isn't ideal, it's an effect of me not sitting back enough. When I get to depth if I don't fully sit into the squat I create room by shunting my knees forward some, which I don't really want to do.

LiE · 5 Jun 2013 at 21:00

I know, which is where I would normally end my squat, but lack of control and some loss of tightness means I'm going a little lower. I don't like something like that happening when it's not intentional. I corrected it on some other singles and they felt much better.

LiE · 6 Jun 2013 at 08:45

Thanks. I was surprised how it went up, I didn't hit a wall like usual which is a good sign.

Probably shouldn't have done singles TBH as I had some mid back tightness from playing with the dog (I know..). Tightness has turned into mild snaps so need to jab it. Nothing serious but I think it highlights a need to work on my bracing more and the possible consequences of doing a rounded upper back deadlift.

LiE · 6 Jun 2013 at 14:10

Yep, I've had this a few times before, it's just sore now from overuse. Needs some heat and jabbed with something hard.

LiE · 6 Jun 2013 at 14:23

I smiled when I wrote it, but it needed to be done!

LiE · 6 Jun 2013 at 19:03

RIP back. Started off with the wife getting her elbow into the areas. Moved onto lacrosse ball 4 minutes each side, followed by 2 minutes of foam rolling.

Those balls were deep, in my back.