LiE's Log Part 2

LiE · 23 Jan 2013 at 18:24

Paused Bench
40x10
60x6
80x3
100x2
120x1
135x1
145x1
150x1 - nice clean rep. Held it unracked for a while and also a decent 2s at the bottom. The press was slow but came up smoothly with no sticking

Normal Bench
90x7 x2 - keeping it light

Dips
12, 10 - nothing taxing just to finish off.

Shoulder/Pec/Leg Mobility

icecold · 23 Jan 2013 at 22:48

Nice, glad you got a good bench session in this week!

LiE · 25 Jan 2013 at 18:39

Yea me too, 150 was my best paused rep to date.

Tonight was squats. Started off with a lacrosse ball in the knees and some quad/TFL rolling. Moved onto shoulder and pec stretching. Didn't do my normal hip opener, instead I did more warm up reps on the bar. It felt fine.

Squat
BARxlots
60x10
80x6
100x3
120x2
140x1
160x1
180x1
195x1 - So I start off setting up OK, then at the last minute move my right leg for a uneven stance... weird. The actual rep was all kinds of good, the power was there and it shot up. Check out the video.

Vibrams are damn good.

Off to the gymnastics centre in an hour or so. Will have to take it easy but I'll be on the rings and in the foam pit for sure.

Syla5 · 25 Jan 2013 at 18:56

+1 on the vibrams mate

Tht 195 rep looked like that start of a solid triple set

Delvis · 25 Jan 2013 at 18:58

EASY!!!

LiE · 25 Jan 2013 at 19:13

Thanks

Need to start thinking about my openers/comp weights.

Syla5 · 25 Jan 2013 at 19:17

Squat

180, 195, 205

Bench
130, 140, 150

Deadlift
220, 240, 260

??

LiE · 25 Jan 2013 at 19:20

Not sure mate. As it's my first comp I'm mainly looking to get some experience rather than trying to set PBs.

Squat
1: 170
2: 190
3: 200

Bench
1: 140
2: 150
3: 155

Deadlift
1: 220
2: 240
3: 250

Syla5 · 25 Jan 2013 at 19:22

That's fair enough, definitely

if you squat like tat on comp day though you would be selling yourself short of 5kg!

What is it they say though? Expect nothing, and learn everything

Hitting all 3 will see you at 605kg, tidy first comp numbers

King Damager · 25 Jan 2013 at 20:19

Interesting question. Tried lifting with smelling salts already?

kd

PAz · 25 Jan 2013 at 21:45

When is your comp LiE?

LiE · 25 Jan 2013 at 22:26

King Damager said:
Interesting question. Tried lifting with smelling salts already?

kd

Yea I've done my bench and squat with smelling salts, pretty good, but I'm easing myself in i.e. not taking bit sniffs just yet.

PAz said:
When is your comp LiE?

Sunday 3rd Feb. Ice and Dom are also competing.

PAz · 26 Jan 2013 at 08:08

Where is it? I *think* that may be the same comp 3 lads from my gym are entering. They are three really skinny dudes but shift quite a bit of weight. I'll try and find out.

Freefaller · 26 Jan 2013 at 09:51

I'll be there with Stoodles.

LiE · 26 Jan 2013 at 10:39

Here are the details.

3rd Feb: West Midlands Masters, Warwickshire and 4 Counties Divisional
Hatchford Brook Youth Centre, Old Lode Lane, Solihull B92 8JE.
Bench only and 3-lift Powerlifting. Equipped and Unequipped.

Delvis · 26 Jan 2013 at 13:15

Exciiited. Lie, where is the gymnast center by the way?

LiE · 26 Jan 2013 at 13:20

It's in Kingston behind Tesco.

Delvis · 26 Jan 2013 at 13:36

Ahh okay

Djdom56 · 26 Jan 2013 at 14:23

Freefaller said:
I'll be there with Stoodles.

Boom! Awesome.

LiE, just make sure that you could do your openers any day of the week. A general rule would be to do do best triple as your opener but if you feel that is a little risky, knock it back 5kg or so.

For reference, mine will probably be around:
170-175kg
110kg ish
205-210kg ish

And I'll be looking to max around:
190-195kg
125-130kg
230kgish

I'm doing a set of singles on them on Monday to help me finalise them but that looks about right.

LiE · 26 Jan 2013 at 16:31

Cheers Dom. Like you I'm doing singles on Monday up to my openers so should give me some idea. I'm holding back a bit on the squats just to give my hip a break.