LiE's Log Part 2

[LiE]

It was good. My brother trained but he was doing a few different exercises which made things a little tricky. I'm going to get him doing what I do in future Other than that it was lovely.

Skill:
From First to Last - Note to Self

 

[Freefaller]

Nice work out! Some serious tonnage going on there!

Those paused DLs look brutal.

 

[LiE]

Hopefully it should help me build a better lift from the floor.

 

[Freefaller]

Yeah. It's a good technique, especially when you're in your getting serious in your PL career - however, I love how you still make it look so easy!

 

[Pigeon_Killer]

I love how you still make it look so easy!

I don't!

Another very impressive session LiE. Speed obviously slowed down going from 170 to 190 to 210 but your form looked immaculate throughout

 

[Skillmister]

Skill:
From First to Last - Note to Self

Strong song.

 

[LiE]

Squats tonight and my hip was OK sticking to 5s. However, I'd forgotten my lower back was tight from the comp and so during the squats it's been tweaked. Now it's pretty sore, but nothing a bit of soft tissue and heat can't fix. I was planning to do more but teaching my brother to squat took quite a bit of time.

Squats
BARxlots
60x8
80x7
100x6
120x5
140x2
160x5
160x5
160x5 - killer. video below.

DBSS (per leg)
BWx10x3
Stuck with BW and paused for a second at the bottom.

Reverse Offset lunges (per leg)
15x10 x3

Last set of 160x5. Tired and losing some tightness.

 

[Steedie]

Bro, do you even volume?

Mirin squats though

 

[LiE]

Yea not pleased with the volume if I'm honest. It's taking ages to get going in the new gym because I'm helping my little bro.

 

[LiE]

Right erector is pretty fried today. Sore and stiff, definitely nuked it! I think it may have been caused by catchers being too low and a strange rerack. Anyway, lots of soft tissue work today and some heat.

 

[MoNkeE]

Erector

 

[Delvis]

Erector

Sore and Stiff as well

 

[LiE]

Chesticle training tonight, hoping it will be better than Monday's.

 

[LiE]

Gains.

Paused Bench Press
BARxlots x2
60x8
80x3
100x1
120x5
125x5
127.5x5 - pretty solid set, video below.

Normal Bench Press
100x8
110x8
110x6+f - died on the 7th rep, not enough rest.

Dips
BWxSome
+20x10
+30x8
+50x6
+50x6

CGBP
70x8
80x8
80x8 - 8th was a grind.

Diamond Push-ups
12, 12, 11+f - face planted, good night sweet triceps.

Some shoulder + chest mobility

Strong sex noises.

 

[mrthingyx]

You gonna have some tricep DOMS tomorrow!

 

[icecold]

Never mind HCWA, I'm going to listen to your benching noises pre-workout

 

[LiE]

When you get a sec could take a look at my paused deads? Thanks.

 

[Mason-]

STRONG.............. sex noises. Haha that video is great LiE.

Brutal pauses btw.

 

[icecold]

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.

lol at the 210 noises! oooooouuusshh!

I think the most important thing with paused deads is to have someone else tell you when you can move. I know this might not always be possible, but it gives crucial consistency and will be more obviously useful when you're a few sets deep into some challenging weights.

I think you've identified the most important form break, in that your hips are rising from your pause. Again this is a consistency thing, if some of your reps are essentially RDLs then the training effect is different. Not worse necessarily though.

Any plans for ~18" pulls?

 

[LiE]

Thanks, feedback is appreciated. The movement seems to be so ingrained into me now, I'll just have to keep trying to not hip rise.

Few more weeks then I will give rack pulls ago. Can't remember why you said they would be interesting to do.