I CGBP the same as you LiE, if only I could do that bench figures. Machine! no other word.
I do love CGBP, but only have room for it at the end when my triceps and chest are ruined.LiE's Log Part 2
- Thread starter LiE
- Start date
I do love CGBP, but only have room for it at the end when my triceps and chest are ruined.
Yea BW dips at the end were getting silly at 18-20 reps a set, so added a little weight.
Yea no chance of doing many reps at that. I've done 2 reps in the past, could probably do more now.
<3
First poor session I've had in a while. Must be tiredness, diet slack or something. Did 4 sets of deadlifts with the new form, then proceeded to battle the urge to throw up for the next 10 minutes. Did some stretching and called it a day.
Deads
BAR
70x8
100x4
140x2
160x1
187.5x5 x4 - pretty solid. My hamstrings and glutes need stretching as it was hard to get into the bottom position. I have been neglecting my stretching in favour of rolling recently, but I'm going to attack that now.
First poor session I've had in a while. Must be tiredness, diet slack or something. Did 4 sets of deadlifts with the new form, then proceeded to battle the urge to throw up for the next 10 minutes. Did some stretching and called it a day.
Deads
BAR
70x8
100x4
140x2
160x1
187.5x5 x4 - pretty solid. My hamstrings and glutes need stretching as it was hard to get into the bottom position. I have been neglecting my stretching in favour of rolling recently, but I'm going to attack that now.
Deads were OK, the power was there, my body just shut me down after the last set for some reason. Had to sit on the floor for 10 minutes with the garage door open trying not throw up.
Did the rest of my back workout today.
1-arm DB Rows
49x12/12
49x12/12
49x20/15 - bosh. Left arm grip isn't as strong as right...
Wide Pullups
10,10,10
NG Chins
10,10,9
NG Inverted Rows
10,10,9
BB Curls
30x10
30x8 - full bro mode. These felt heavy, biceps were fried from previous stuff.
1-arm DB Rows
49x12/12
49x12/12
49x20/15 - bosh. Left arm grip isn't as strong as right...
Wide Pullups
10,10,10
NG Chins
10,10,9
NG Inverted Rows
10,10,9
BB Curls
30x10
30x8 - full bro mode. These felt heavy, biceps were fried from previous stuff.
30 minutes leg mobility/soft tissue today. Haven't done much stretching in a while, but felt really good and should help with squats tomorrow.
Another 2.5kg on the squat triples tonight.
Squats
BAR x lots x2
70x10
90x6
120x3
150x1
170x1
192.5x3 - first set is always the worst. Maybe need to look at my warmups.
192.5x3 - noticed at this point my left glute wasn't firing hard.
192.5x3 - worked hard to active the leg side more.
Knee Band Squats
120x10 - used the black band. Felt really good.
125x11 - time to increase the weight.
DBSS
10x10/10 - really coming along well, form is great.
15x10/10 - noticed again my left glute wasn't coming on much.
15x10/10 - changed the form a little and the left glute was more active.
Planks x3
Rollouts 10,10,8
Squat video.
Squats
BAR x lots x2
70x10
90x6
120x3
150x1
170x1
192.5x3 - first set is always the worst. Maybe need to look at my warmups.
192.5x3 - noticed at this point my left glute wasn't firing hard.
192.5x3 - worked hard to active the leg side more.
Knee Band Squats
120x10 - used the black band. Felt really good.
125x11 - time to increase the weight.
DBSS
10x10/10 - really coming along well, form is great.
15x10/10 - noticed again my left glute wasn't coming on much.
15x10/10 - changed the form a little and the left glute was more active.
Planks x3
Rollouts 10,10,8
Squat video.
Thanks 
it's been going well with a small and steady increase.
it's been going well with a small and steady increase.
Right so let's see how the strength gains have been going. Deadlift has been form work so no strength blocks have been done so far.
Squats
13/2/13 - 160x5x3
18/2/13 - 165x5x3
25/2/13 - 170x5x3
04/3/13 - 175x5x3
11/3/13 - 180x5x3
25/3/13 - 187.5x3x4
01/4/13 - 190x3x3
08/4/13 - 192.5x3x3
Knee Band Squats
04/3/13 - 70x10, 90x15
11/3/13 - 100x10, 100x10
18/3/13 - 120x8, 120x8
25/3/13 - 120x10, 120x10
01/4/13 - 120x8, 120x10
08/4/13 - 120x10, 125x11
Paused Bench Press
15/2/13 - 120x5, 125x5, 127.5x5
20/2/13 - 125x5, 127.5x5, 127.5x4
27/2/13 - 125x5, 127.5x5, 127.5x5
06/3/13 - 132.5x5, 135x5, 130x4f
13/3/13 - 140x3x3
27/3/13 - 142.5x3x3
03/4/13 - 145x3x3
10/4/13 - 147.5x3x2, 147.5x2f
Normal Bench Press
15/2/13 - 100x8, 110x8, 110x7f
20/2/13 - 100x8, 110x8, 110x9
27/2/13 - 100x8, 115x8, 115x6
06/3/13 - 100x8, 115x8, 110x9
13/3/13 - 100x8, 115x8, 115x8
27/3/13 - 110x8, 110x8, 112.5x8
03/4/13 - 115x8, 120x8, 122.5x7f
10/4/13 - 120x8, 120x7, 120x5
Squats
13/2/13 - 160x5x3
18/2/13 - 165x5x3
25/2/13 - 170x5x3
04/3/13 - 175x5x3
11/3/13 - 180x5x3
25/3/13 - 187.5x3x4
01/4/13 - 190x3x3
08/4/13 - 192.5x3x3
Knee Band Squats
04/3/13 - 70x10, 90x15
11/3/13 - 100x10, 100x10
18/3/13 - 120x8, 120x8
25/3/13 - 120x10, 120x10
01/4/13 - 120x8, 120x10
08/4/13 - 120x10, 125x11
Paused Bench Press
15/2/13 - 120x5, 125x5, 127.5x5
20/2/13 - 125x5, 127.5x5, 127.5x4
27/2/13 - 125x5, 127.5x5, 127.5x5
06/3/13 - 132.5x5, 135x5, 130x4f
13/3/13 - 140x3x3
27/3/13 - 142.5x3x3
03/4/13 - 145x3x3
10/4/13 - 147.5x3x2, 147.5x2f
Normal Bench Press
15/2/13 - 100x8, 110x8, 110x7f
20/2/13 - 100x8, 110x8, 110x9
27/2/13 - 100x8, 115x8, 115x6
06/3/13 - 100x8, 115x8, 110x9
13/3/13 - 100x8, 115x8, 115x8
27/3/13 - 110x8, 110x8, 112.5x8
03/4/13 - 115x8, 120x8, 122.5x7f
10/4/13 - 120x8, 120x7, 120x5
Last edited:
Man of Honour
Can you stop fanny-ing around and go above 200kg please 
On bench press? 
I did 200x1 and 210x1 on my deload just before squat 3s.
I did 200x1 and 210x1 on my deload just before squat 3s.
Man of Honour
Will let you off then