LiE's Log Part 2

  • Thread starter Thread starter LiE
  • Start date Start date
Eat more carbs, I am surprised your not aiming for the 500g mark to be honest. Try the ice/Dom method of 250g dex in your pwo
 
Not gonna lie, I don't enjoy eating that much. So I'm pretty much decided on changing my diet.
 
Aye fair play mate you gave it a crack, I always was able to eat big amounts all at once, but can fully understand if it just doesn't feel right.
 
Hip is feeling much better tonight, not 100% but enough to crank the weight up. Energy was back on form also now that I'm on my usual diet.

Hip opener + shoulder/pec stretching - shoulder and pec stretching didn't seem to improve much tonight. I'll have to talk to ice about some stuff I can do that actually works. I did some more hip stretching at the end and hit some good spots, so I'll do the same next time before.

Squats
BAR
60x10 x2
100x8
120x6
140x5
150x3
160x3
170x3 - really pleased I was able to get this after not squatting heavy for a while.

Walk outs
180x2 - rubbish, couldn't get tight or a good position on the bar. Left elbow is now tweaked.

Reverse offset Lunges (R/L)
12x10/10 x3

DBSS (R/L)
24x10/9
24x10/10 - does seem to open the back leg hip to some abuse.

Glute med band work
 
I've stopped CBL now for, it's too close to my comp to be messing around. I dropped about 1kg.
 
Good session tonight :)

Deads
60x7
80x4
100x4
130x3
160x2
180x1
200x1

220x2
220x2
220x2
bloody hard work.

Pull ups
10, 10, 10

One-arm Standing Cable Rows (per side)
12.5x10
15x10
17.5x10 - such a deep lat burn.

Should Mob
 
Thanks, I'm feeling it today. Hopefully I can do similar for bench and maybe even squats.
 
Deep burn.

Paused Bench Press
bar
60x7
80x3
100x3
120x1
140x2 - tidy
145x1 - fuuu couldn't lock the 2nd rep out, fingers on the bar. probably too heavy after the 140.
130x2 - easy
135x2 - tidy.

Pin Press - 5-6" off chest, working on lock out.
90x5
100x5
110x5 - slow neg on the last rep, deeep burn.

Dips
BWx10
+30x6
+50x6
+50x8 - motherofgod that was hard.

Shoulder/Pec/Legs Mobility
 
For your pecs, look up the "no money drill".

No band needed at first, just make sure your spine is straight and your neck is packed (use a wall/corner of wall to help). You're aiming for nice steady contractions with a stretch at the peak.
 
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