LiE's Log Part 2

Syla5 · 15 Mar 2013 at 09:29

Are you aiming for the next weight category or are you going to trim down again before your next comp?

LiE · 15 Mar 2013 at 09:32

I'll trim down to 83. I've been lifting more recently so strength gains are good, the increased weight is helping with that no doubt.

Djdom56 · 15 Mar 2013 at 10:12

It's all about being heavy I've decided. I'm not going to make any changes to lose weight until june/july I have decided. Unless I end up somewhere ridiculous like 95kg

. I'll aim to be now more than around 87kg-ish to make sure that the months when I'm cutting aren't crap for training.

LiE · 15 Mar 2013 at 10:42

You can't resist the gains that come with extra weight

I think if I keep on progressing up to about 87kg too then it will be easy to drop down to 83 using CBL.

Delvis · 15 Mar 2013 at 10:44

Bunch of fatties, weigh more than me!

mrthingyx · 15 Mar 2013 at 10:46

Djdom56 said:
It's all about being heavy I've decided. I'm not going to make any changes to lose weight until june/july I have decided. Unless I end up somewhere ridiculous like 95kg . I'll aim to be now more than around 87kg-ish to make sure that the months when I'm cutting aren't crap for training.

LiE said:
You can't resist the gains that come with extra weight
I think if I keep on progressing up to about 87kg too then it will be easy to drop down to 83 using CBL.

Dayamn... I'm going to have to put some serious mass on to stay ahead of you guys in the weight stakes. This 'leaning out' thing is no fun whatsoever!

Forever92kg.jpg

LiE · 15 Mar 2013 at 10:48

Leaning out is fun when you CBL

mrthingyx · 15 Mar 2013 at 10:50

No - I just feel like a skinny runt.

LiE · 15 Mar 2013 at 18:51

Working on deadlift form again tonight. Increased the weight gradually up to a 220 double to see how it scales and if it breaks horribly. Video below.

Also found a good way to do NG inverted rows, posted a video for those interested.

Deads
BAR
70x8
100x5
120x3
150x3
170x3 - filmed from here onwards.
190x2 - new form feels slow, but much more controlled and tighter.
210x2
220x2

BOR
70x8
70x10
70x12

Wide grip pull ups
8,8,8

NG Inverted Rows
10,9,9

BB Curls - slow and strict
40x6
40x6
40x4 - not enough rest.

DL form (170,190,210)

The 220 wouldn't open in movie maker so separate video.

NG Inverted Rows. Check out that limited ROM due pecs/shoulders.

Delvis · 15 Mar 2013 at 19:51

Any reason for favouring NG? I'd have just used the barbell

LiE · 15 Mar 2013 at 20:04

I like the way it hits the back

I also use other grips in wide grip pull + BOR.

Delvis · 15 Mar 2013 at 21:27

Fair point

You going to invest in some trx/rings or something eventually or just continue doing them as you are?

LiE · 15 Mar 2013 at 21:29

Yea rings are planned.

Delvis · 15 Mar 2013 at 21:30

Good man. I'm tempted to get on them trx dips at the gym, no doubt fail miserably!

icecold · 16 Mar 2013 at 00:05

NG/externally rotated is better some some bits. When using you should be going from pronated to neutral.

Session looks good! Keep your head in neutral for the rows though, great spinal/scapula mechanics gains to be had.

LiE · 16 Mar 2013 at 00:08

Yea I saw that too, the benefits of taking lots of videos

So going to add in some anterior core stuff as you highlighted. Will start with plank and roll outs.

icecold · 16 Mar 2013 at 00:12

And then add delicious chains to your rollouts

LiE · 16 Mar 2013 at 00:23

Yep, still planning to get the chains, just need to find the funds to do it properly.

icecold · 16 Mar 2013 at 00:27

Fair enough. I still get a decent training effect out of bw rollouts, and you could always put a plate on your back when the time comes.

LiE · 16 Mar 2013 at 00:30

I think I have trouble getting my back flat on roll outs, so it'll be fun to get that nailed first. Maybe something I can show you in April.