LiE's Log Part 2

[LiE]

She understands muscle pain, she gets a lot from her job as a hairdresser and needs constant massages.

Looks like no lifting tomorrow to allow for max recovery! I will be doing mobility instead.

 

[LiE]

Phaggot back workout today, due to jaffed back. It's much better now that I've smashed it into oblivion, but didn't want to load it up so no exercises involving anti-flexion i.e deads, BORs.

NG Chins
BWx8
+20x5
+35x3
+45x3
+45x3
BWx10 - going from +45 to BW is hilarious fun
BWx10

Wide Pull ups
BWx9
BWx8

Inverted Wide Rows
BWx10 x3
BWx15

Seated DB Curls
16.5x20
16.5x18

Spent a decent amount of time doing leg mobility and showing my bro how to do it. Really trying to educate him about squats and getting him more supple.

 

[LiE]

Paused bench singles tonight, and boy am I pleased with these gains!

Workout wasn't very interesting after the PB so I'll spare you the details.

160x1 - best 160 I've done, really smashed it home.
165x1 [PB] - wow, wasn't expecting that after a 160, over the moon.
170xf - rather than call it a day on 165 I wanted to see how 170 (the next milestone) felt, and I was pleasantly surprised. Failed at my sticking point but who wouldn't after the previous sets soon.jpg

The grunts were strong tonight.

160

165

170 fail

Pause could be a little longer I think, that's all.

 

[LiE]

Beast!

Pause length is fine, if anything you could do with a start command

Good point!
I have a lot of mobility to do on my right pec, it's getting really tight now. Do you think there's any draw back to doing pec stretching/soft tissue before pressing?

 

[LiE]

Awesome lifting LiE, nice to see you finally pushing yourself

Son of a...

Thanks!

Definitely, unrack and make sure your bro doesn't tell you to start untill the bars still/in control, just like a comp.

Excellent work mate

Absolutely, that's what I picked up on too.

 

[LiE]

Legs, gains.

Mobility including voodoo flossing.

Paused Squats
BARxsome
60xsome
90x6
110x3
140x3
150x3
160x3
170x3 - I haven't done heavy paused squats for a long time, last time I did I managed 160x2 with questionable form. These reps felt joocy, definitely more there. Pleased with the form too.

DBSS
25x10/9
25x10/9
25x10/10 - took a few more seconds rest for the right leg.

Front Squat
60x6 - just no. core nuked from paused squats, legs ruined from DBSS = tough front squat.
50x5 - topless and filmed to check it. Doesn't look too bad, some rounding at the bottom as usual. Paused for extra gains.

Lady Bands x lots

170x3
Focus was on controlled core tightness and ensuring I don't let my knees shunt at the bottom. Some core stability starting to show on this set.

PB from may '12: http://www.youtube.com/watch?v=R-HrcrWWUHg

 

[LiE]

Nothing of note lifted tonight. Did some RDLs at 120 for 8x3, DOH grip was weak but not surprising. Spent some time teaching my bro how to RDL and some concepts. Then did all kinds of pulling finishing off with some pec stretching.

Off now for 2 weeks on a med cruise. Training on the ship shall be limited to some light circuits to keep my conditioning up and mobility. Beach weights.

When I'm back training is going to be ramped up in prep for nationals.

 

[LiE]

2 weeks holiday and managed to get in the gym 4 times for some mobility and beach weights. Will likely take a week of acclimatising to heavy ass weights again then start working towards nationals.

 

[LiE]

Will weigh myself tomorrow morning, RIP.

 

[LiE]

Nope, may have even gone down.

 

[LiE]

The weight drop will be water. I eat a fair amount, just not enough to gain fat or loose muscle. My body fortunately likes to sit around 82-83kg without much effort.

 

[LiE]

83kg before holiday, 82.6kg this morning.

 

[LiE]

I think breakfast and dinner were certainly up there, but I was always busy for lunch so ended up eating mediocre portions. I did try to make up for it with dinner; 3 course meal + extra desert followed by the buffet. Breakfast was normally a big omelette with bacon cheese and mushrooms followed by 2-3 danish pastries and some OJ. Maybe because I don't really drink it keeps my weight in check better.

 

[LiE]

Thanks Rei

Monkee, sooner than you think! Some tasty training come up ala icecold.

 

[LiE]

Ordered chains as it's my birthday at the end of the month, incoming extra grunts.

Back to heavy training today and was looking forward to see how my strength has held up after 2 weeks. Not surprisingly strength is still there, just a little down until I build back up.

Paused Bench Press
BARxlotsx3
60x8
80x3
100x2
120x1
130x5
140x5 - 5th was hard.
140x4 - 5th wasn't going to happen.

Bench Press
110x14 - lol

Pin Press
80x8
120x5
120x4

CGBP
80x10
100x10
100x7 - goodnight sweet triceps

Dips
BWx15,14,14 - really short rests

Wednesday shall be interesting.

 

[LiE]

body pls wake up.. dem next day feels

 

[LiE]

Thanks. This week is just push some decent weight and getting back into it. Next week the fun begins

 

[LiE]

Good god tonight was much harder than it should have been. I was planning to train legs tomorrow but I was working from home today so it was better to do it today. Anyway, definitely not recovered from yesterday!

Squats (no mirror)
BARxlotsx2
70x10
90x7
100x7
120x5
150x5 - looking at the video of my form it's not bad but not as good as it could be. Looks like I'm struggling to 'feel' depth so going a little lower which makes it harder for me.
160x6
160x5 - more time needed to squat better without a mirror. Surprising the difference it makes.

I was completely gassed after squats. Only legs I've done in 2 weeks were light goblet squats so it was a shock to the body.

DBSS
BWx10/10 x2 - stuck to BW to stop myself from passing out

OHP
BARx8x2
40x6 - these feel so much easier not doing them straight after a chest/triceps session.
50x5 - easy
60x5 - comfy
70x5 - grunting, possibly some kind of PB?

2 days recovery now, I certainly need it.

LiE's log part III "The Road to Nationals"?

 

[LiE]

Back today. Lovely and warm, so all topless for extra mirin.

Deadlifts
Done belt less as is the current trend, but totally worth it to help hone in dat core.
BARxlots (rdl)
60x8 (rdl)
90x8 (rdl)
100x6
130x5
150x3
170x3
195x3 - video below.

NG Chins
BWx8
+20x8
+20x8

Pronated Chins
BWx11

Wide Pull ups
10,10,10

Wide Inverted Rows
10,10,10

Band Face Pulls
Lotsxlots

BB Curls
30x10
40x10
45x7

Seated Alternating DB Curls
14x18
14x18

Roll outs SS Hanging Leg Raise
10(8), 8(hold), 8(hold)
switched to hanging L sit holds at the end, damn!

 

[LiE]

They were kind to me was quite a good experience actually, made me work on getting tighter a lot more. I think Scott has me doing some beltless pause deads in the training he is putting together.