LiE's Log Part 2

  • Thread starter Thread starter LiE
  • Start date Start date
Lots of lower back DOMS today. I think I need to work on my technique a lot more.
 
Thing is, form looks fine on a video, but the load isn't going to the right places on some reps. It could be a good idea to drop the weight for a bit and make sure I'm getting the power from the right place.
 
could have just been the extra single, might have just not been as tight in places then overloaded somewhere to compensate.
 
urgh! morning session..


Pause Bench (2-3s)
Warm up weights x some
80x5
100x3
120x3
125x3
125x3

Pin Press - 4" from chest
80x5
100x5
120x5
120x5

TRX Push ups
8, 8, 8

Face pulls
20x10 x3

Strength wasn't too bad, the triples were pretty tidy so I'll try for more next week. Pin press was quite interesting. I would have liked the bar closer to my chest but the next position down was just a tad too low. It was a pretty good exercise though, plenty of power from a dead stop.
 
Nice. :cool:

I enjoy upper back 'more' than lower back... having suffered with lower back pain (due to pants core posture) for years, lower back DOMS is a bit meh.
 
Was the pin press in a rack with a bench?

If so you could always try putting some plates under the bench to change the height, works fine :).
 
Squats today and I wanted to gauge where my strength is at. It didn't help that my lower back was still a bit fried from deads but anyway, it went pretty well.

Squats
60x10
100x6
120x4
140x3
160x3
180x2 - first rep I lost a little tightness at the bottom and the 2nd rep was epic beast mode to get it up.
180x1 - much better than the previous set, I forced maximum tightness for the entire rep.
190x1 - slow but not surprised after the previous sets, I was pretty tired.

Box Squats - made sure to be super strict with these, no rock off the box, so a complete dead/pause from the bottom which was tasty.
60x10
80x10
100x5
100x6

Goblet Squats - Did these mainly for the stretch and a bit more core work. Nice and slow and very controlled at the bottom for a good stretch.
25x10 x3
 
Thanks :)
It was a good session, I'll be doing something more structured next week. Need to work towards improving overall squat strength.
 
Done some before and posted a video which you mentioned about the rocking off the box. I really like how they force you to make good use of the glutes off the box as I can find it hard to get them to fully fire on normal squats. Hopefully they will help with getting out of the hole.

Just going to see if I can slowly build up the weight. If I go easier on my deads for a while then I'm tempted to squat twice a week.
 
Impromptu afternoon training session today which I used to tweak my Deadlift form, get some videos and do some more box squats.

Didn't go crazy as I've got a little cold and still have pretty DOMSy from Friday.

So here are some form check videos I did at various weights. I wasn't focusing on my head position but I will in work on that.

Shot in HD.

Deads
100 x 8
140kg x 6 - http://www.youtube.com/watch?v=U-otjyZoXjg
170kg x 4 - http://www.youtube.com/watch?v=Wn-2GAEK9ag
200kg x 4

Chins
8,10,8

Box Squats
80 x 10
100 x 6
100 x 8
First few reps I don't sit back far enough I think, but after that I think they look good.
 
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