LiE's Log Part 2

[Delvis]

Aye, its basically how I learned to pull originally, I find it hard to pull keeping my arose down but it does save my back if I at least attempt to try it.

 

[LiE]

2 days over the weekend spent digging over the allotment has meant I'm pretty tired and my back is raped, so something more tame for legs tonight.

Speed Squats (90s rest)
BARxlotsx2
70x10
90x6
110x6
130x4 - no problems, very fast.
140x5 - again very fast.
150x3 - slowing down now.
140x4

Pause Squat (3ct)
120x3
130x3
140x3 - looked really good, form was tidy and power good.

DBSS
15x10/10 x3

Reverse Offset Lunges
14x10/10
19x10/10 x2

Lots of core stuff, rip.

 

[LiE]

Headache today for holding those long 3ct paused squats. RIP.

140x3 - long ass pauses!

 

[icecold]

The long pause claims another scalp

 

[LiE]

So 2nd time training after an early start and in slough for work. Despite this, managed to crank out some good pressing!

Pause Bench Press
BAR x lots x explosive gains
60x6
80x3
100x1
120x1
137.5x5 [PB] - man so pleased I managed this after a long day!
137.5x5 - firing well now.
137.5x5 - damn that 5th rep was a real slow one.

Bench Press
125x9 - damn! wanted 10 but still pleased with 9 after my pause bench.

CGBP
97.5x6 - dropping volume for some more weight
105x6 - tasty
105x6

Dips - didn't count this, did them for a good stretch, held at the bottom with tight form.
Finished off with some chest and shoulder mobility.

140 may be possible

 

[icecold]

Jesus!

 

[Djdom56]

Didn't even look like a max!

Nice work mate!

 

[Pigeon_Killer]

140 may be possible

Is possible!

 

[LiE]

Thanks guys
Only 2 more weeks of training before my 2 week holiday deload so need to think about what to do with my bench press, may continue 5s until I fail.

 

[icecold]

That would get my vote.

BTW, bench isn't going to be an exercise that needs fancier programming. Benching muscles are small so accumulated fatigue isn't as much of a factor. The only consideration would be mobility.

 

[LiE]

Yea just pressing like a lunatic seems to work well

Numbers are coming on nicely!

 

[mrthingyx]

Lol. Your last vid certainly wasn't a PB effort!

 

[LiE]

Got my Animal Rage today and took a serving before 20 minutes before my back day. I really rate it, perfect amount of focus, energy and drive. Got to the end of my workout and was still in the zone. The workout itself was really good, plenty of volume and some good numbers

Deadlift
BAR x lots - RDL
60x10 - RDL
100x6 - RDL
120x5
150x5
175x3
200x5
200x5
200x5
200x5
200x5 - last set was tough but pushed through it. 25 reps of 200 does kick your arse a bit!

BOR
80x10
80x8
60x12 - dropped the weight for some controlled stricter reps

NG Chins
+20x8 - oh god my biceps didn't like this after BOR
+20x8
+20x8 - a couple half reps but good!

Wide Pull ups
7,7

Single Arm DB Rows
56.5x8/8 - no idea why I decided to punish myself with these at this point of the workout, god they were hard! My left arm wanted to die.

BB Curls (in the rack)
35x10
35x13 - at this point I saw Mr Lea's posts on FB which increased test for some more reps
35x10

Reverse Flyes
9x12 x3 - kept light so I could really focus on a pinch at the top of the rep

Band Face pulls
lots,lots,lots

All this back work to balance my chest!

 

[Skillmister]

That much dead volume, mind=blown

 

[LiE]

I almost bailed on the 5th set!

 

[icecold]

Mirin'!

 

[LiE]

Changing things round this week; chest tonight, legs Wednesday and back still in its usual spot on Friday.

 

[Tackle_Berry]

What does DBSS stand for?

 

[LiE]

DB Bulgarian Split Squat from Deficit
http://www.youtube.com/watch?v=cg30Nmammv4

 

[icecold]

Deficit Bulgarian split squat


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