I must be making all kinds of gains doing this pump work. Start of the week weight was 81.7kg, this morning 82.5kg! Dem OAKG gains.
LiE's Log Part 2
- Thread starter LiE
- Start date
Caporegime
Fuuuu nearly 1kg muscle mass increase brah!
Man of Honour
When are you doing legs? As I'll post that in here when you want
Friday 
Man of Honour
I may as well post it now, just in case I forget
Friday: Legs
Leg Extension - 50, 50, 1 set of 15/15/15 (dropping the weight each time)
Squat Superset (Back squat/Front Squat) 15/15, 15/15, 15/15
Single Leg Leg Press - 12, 12, 12 (After last let, go straight to double leg for 15)
Walking Lunges (No Rest between sets, just grab the next weight and go, start at BW) - 12/12/12/12
Hamstring Curls - 15, 15, 15
SLDL (dbs) - 12, 12, 12
Friday: Legs
Leg Extension - 50, 50, 1 set of 15/15/15 (dropping the weight each time)
Squat Superset (Back squat/Front Squat) 15/15, 15/15, 15/15
Single Leg Leg Press - 12, 12, 12 (After last let, go straight to double leg for 15)
Walking Lunges (No Rest between sets, just grab the next weight and go, start at BW) - 12/12/12/12
Hamstring Curls - 15, 15, 15
SLDL (dbs) - 12, 12, 12
Mother of god..
Man of Honour
Obviously with this workout, weights go out the window. Leg extension you'll want it on a fairly low weight, but still enough where it feels painful and burns for 50 reps. Then for the last pyramid set, start on 20% over your 50 rep sets, and drop by 10kg each time
Squats, it depends. Me for example when I do this workout, I'll do 80kg back and 60kg front squats. The key is NOT TO STOP, as the minute you stop and lose momentum, it makes it so much harder, just keep going. Front squats, don't lock out fully at the top, just constant piston like movement, up and down.
With the single leg last set, as soon as you've done it, put both feet on as wide as they'll go, knees out and come down as far as you can. And from there just rep it out, again don't stop as you'll only find it harder to start again.
Walking lunges, start at BW and add 5/10kg at a time, so aim to be doing 20kg for the last set.
Everything else is self explanatory.
Key though, is speed! 30s rest periods still apply (except for lunges where it's no rest)
Squats, it depends. Me for example when I do this workout, I'll do 80kg back and 60kg front squats. The key is NOT TO STOP, as the minute you stop and lose momentum, it makes it so much harder, just keep going. Front squats, don't lock out fully at the top, just constant piston like movement, up and down.
With the single leg last set, as soon as you've done it, put both feet on as wide as they'll go, knees out and come down as far as you can. And from there just rep it out, again don't stop as you'll only find it harder to start again.
Walking lunges, start at BW and add 5/10kg at a time, so aim to be doing 20kg for the last set.
Everything else is self explanatory.
Key though, is speed! 30s rest periods still apply (except for lunges where it's no rest)
Thanks. I won't be able to walk after this.
Man of Honour
If you don't feel like you're about to vomit on the squat superset, you're not doing it right
You're an evil man.
Man of Honour
Bro, I give you and Scott/Dom permission to give me an equally evil workout when I give the powerlifting/strength week a go!
Soldato
HOLY ****...
Dude, you trying to kill him?! xD
kd
Dude, you trying to kill him?! xD
kd
Most definitely.
I'm going to have to bail on the crazy leg workout. I need my legs to work tomorrow (2 hour dog walk and clearing the garage out in prep for home gym). I'll be doing my normal leg training but going for more volume on squats and keeping it lighter.
08/02/13
Quad/TFL rolling + 5WSS (5 way shoulder stretch).
Squats
barxlots
60x10
80x10
100x10 - feeling good, just not used to any squat volume.
120x8 - hip started to fry again
but form looked good. Power was good.
130x8 - hip again, it's only towards the end of the set. Weight easy.
Right hip was fried after this. It only appeared on the last 1-2 reps of a heavier set. Knees were out nicely. I think a week or so without doing much stretching has got me tight.
DBSS
20x8/8
20x10/10
20x10/9 - deep burn.
Reverse offset lunges
12x10/10 x2
Time to get the ball in the hip and get a few good solid stretching sessions on the legs.
Quad/TFL rolling + 5WSS (5 way shoulder stretch).
Squats
barxlots
60x10
80x10
100x10 - feeling good, just not used to any squat volume.
120x8 - hip started to fry again
but form looked good. Power was good.130x8 - hip again, it's only towards the end of the set. Weight easy.
Right hip was fried after this. It only appeared on the last 1-2 reps of a heavier set. Knees were out nicely. I think a week or so without doing much stretching has got me tight.
DBSS
20x8/8
20x10/10
20x10/9 - deep burn.
Reverse offset lunges
12x10/10 x2
Time to get the ball in the hip and get a few good solid stretching sessions on the legs.
First training session in the home gym.
Paused Deads
70x8 - RDL
100x3
120x3
150x3
170x3
170x3
190x2
210x2
First time doing these, they are great. I filmed my last 3 sets and they don't look too bad. Need to work on keeping my chest up a little more and lost some tightness on the last 210 rep (was only planning 1). Video below.
Paused Bench
50x8
70x6
90x3
120x1
130x3 - Tougher, getting used to the new setup, will take a few weeks.
82.5x20 - the BW bench press challenge. Wasn't planning it and obviously could do more if I don't tire myself before.
Single Arm DB Rows
49x10/10
49x10/10
49x12/12
Handles are 4kg so couldn't make 50kg.
NG Chins
BWx9
+15x6
+15x6
+15x7
lol at the 210 noises! oooooouuusshh!
Paused Deads
70x8 - RDL
100x3
120x3
150x3
170x3
170x3
190x2
210x2
First time doing these, they are great. I filmed my last 3 sets and they don't look too bad. Need to work on keeping my chest up a little more and lost some tightness on the last 210 rep (was only planning 1). Video below.
Paused Bench
50x8
70x6
90x3
120x1
130x3 - Tougher, getting used to the new setup, will take a few weeks.
82.5x20 - the BW bench press challenge. Wasn't planning it and obviously could do more if I don't tire myself before.
Single Arm DB Rows
49x10/10
49x10/10
49x12/12
Handles are 4kg so couldn't make 50kg.
NG Chins
BWx9
+15x6
+15x6
+15x7
lol at the 210 noises! oooooouuusshh!
Soldato
What's the song at the 210s?
Caporegime
Nooooice.
How did you find it all in the end then? I'm guessing the main lifts affected will be bench and squats due to the change.
Paused deads would check me in to snap city I think
How did you find it all in the end then? I'm guessing the main lifts affected will be bench and squats due to the change.
Paused deads would check me in to snap city I think