LiE's Log Part 2
- Thread starter LiE
- Start date
Maann! deadlifts were hard tonight. I blame deadlifts on Saturday and tasty squat triples on Wednesday 
Deads
50x8 - rdl
70x8 - rdl
100x6
140x4
160x2
195x4 - seems I can't count to 5...
195x5
195x5 - these are really taking it out of me, definitely the right time for a deload
195x5 - didn't do a 5th set, all kinds of fatigue!
DB Rows
49x10/6 - biceps were not playing ball, think they must have been loaded during squats and not recovered.
Wide pull ups
8,8,8
Band Face pulls x lots - tasty
Deads
50x8 - rdl
70x8 - rdl
100x6
140x4
160x2
195x4 - seems I can't count to 5...
195x5
195x5 - these are really taking it out of me, definitely the right time for a deload
195x5 - didn't do a 5th set, all kinds of fatigue!
DB Rows
49x10/6 - biceps were not playing ball, think they must have been loaded during squats and not recovered.
Wide pull ups
8,8,8
Band Face pulls x lots - tasty
Looking forward to seeing the outcome from that bench comp LiE, should be a good laugh.
Yea it'll be pretty easy going compared to 3-lifts. Hoping I can nail down a good 160-162.5 on the day
Video of my first set. Should have been so much easier, next time.
Caporegime
It makes me sad how much of that belt gets around your waist 
Nah nothing nasty, just tired and a little achy. Deload is going to be lovely. Light with some decent volume.
Sounds good. I think I'm going to do almost nothing in my deload, that's certainly what my physio wants me to do. But then he actually wants me to take 2 weeks off, which is definitely not happening.
Be careful with dem bis, heavy benching seems to accumulate some snaps in them for some people.
Be careful with dem bis, heavy benching seems to accumulate some snaps in them for some people.
Yep I can certainly feel some bicep on them heavy benches.. it's there more when I'm tired. Got to keep them snaps in check. Plenty of stretches and smashing.
Next light low consequence bench set, try a teeny tiny bit of shrug as the LAST part of your set up and throughout the set. Sometimes the a lack of supraspinatus activation (basically just under trap) can result in your biceps trying to take up some slack and stabilise your shoulder.
If it is this, a deload will also help. Get some sort of massage/soft tissue along the top edge of your scap too.
If it is this, a deload will also help. Get some sort of massage/soft tissue along the top edge of your scap too.
I'll give it ago during the deload next week.
Here's what I've planned for my bench press prep, my other training days will be normal, except I may take it easier the week leading up to the comp.
Week 1 - deload
Week 2 - Triples
Week 3 - Heavy singles - no fatigue on chest assistance
Week 4 comp - 90% doubles - no chest assistance
Here's what I've planned for my bench press prep, my other training days will be normal, except I may take it easier the week leading up to the comp.
Week 1 - deload
Week 2 - Triples
Week 3 - Heavy singles - no fatigue on chest assistance
Week 4 comp - 90% doubles - no chest assistance
Deload tonight and did lots of squats. Decided to remove the mirror and see how I got on. At first it wasn't going well, I couldn't feel depth at all so each rep felt different. Towards the end I found my normal form, I just had to sit into my hips more until I get my usual feeling there. Very useful training session.
Finished off with lots of BW DBSS.
Yup it was lovely
Off to the brothel gym to do some mobility and some high bar squats.
Chest deload tonight, hit 82.5x28 for fun. Done some super long pauses on paused bench 90x5x3. Got a full back massage booked in for Tuesday next week, should be good on the upper back/shoulders.
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