LiE's Log Part 2

[LiE]

As mentioned, I was playing around with deadlift form tonight, to ensure it's tight. My first 200 triple, I forgot one of my ques, so it wasn't as good. The 2nd set I tried harder, but I think due to the weight it's still hard to keep perfect form. It was slower due to trying to actively think the movement through rather than just bash it out.

Also nailed my pause bench 135x3x2.

Deads
80x6
110x5
130x3
160x4
200x3
200x3 - video below.

Pause Bench
60x6
80x6
100x3
120x1
135x3 - 3RM PB video below.
135x3 - last rep was fuuuuu

I can see my arse coming up. Overall I think it's not bad for 200kg.
2nd set.

Pause could probably be a tad longer.
1st set.

I think I need to focus on some PC mobility to really help with squats and deadlift.

 

[LiE]

Thanks. Rotation?

 

[LiE]

I'm not sure why that happens, I don't notice it when I'm actually doing it.

That pause felt so much longer than 2s.

I think I may have a few more kilos in me for a paused bench triple, then I may go back to normal bench press for a while. What do you think?

 

[LiE]

I'll try and be more aware of it, maybe that will help.

Yea pause bench is a total ball buster, where as I could probably do 8 reps normally, 3 is a struggle with a pause. Just shows how much extra you get from the stretch/bounce at the bottom.

 

[LiE]

Any thoughts on my deadlift? I'm thinking of sticking to 200 next week and keep it slow and work on things.

 

[LiE]

Back pulling tonight.

Weighted Chins - used the prong handles that meant hands facing each other
bwx6
20x5 - getting an idea of where my strengths at
35x4 - damn heavy

Weighted Pull Ups - hands facing away from body shoulder width
20x5
20x5
bwx8

Kroc Rows (R/L) no straps
50x11/11 - killed my hands/grip.
50x10/7 - more pain
50x15/20 - grip was better managed to get a decent set
50x10/10 - not much pulling power left

Seated Cable Rows
Stack didn't display weight, only 1-18 level. Did sets of 8 at level 12.

Facepulls
25x12
25x12
25x12 - nice burn.

Leg mobility, then retest my squat with a small tweak to my stance width. Felt much better. Looking forward to doing squats tomorrow.

Biceps were destroyed after 2 sets of chins.

 

[LiE]

Yup. Will be training at 4.15.

 

[LiE]

I don't like palms out grip, feels too much like a bicep curl (which we know you love)

 

[LiE]

Haven't done them in ages. When I do BW I find I get to about 8 and I fatigue. Basically I have power there but no endurance. I'm blaming my biceps for being under trained ! Going to keep doing them for a while to see if I can improve my pulling power (hehe)

 

[LiE]

Do you do full stretch at the bottom? I think it's quite easy to do some strange stuff with pull/chin up form. I like to keep my body as upright as possible with my chest down.

 

[LiE]

Another benefit of having all these videos is being able to see any changes in form. As Syla5 mentioned, my squat stance has changed. Looking at the videos it's shocking how much it's changed. No idea when this crept in!

Going to bring it back in, should fix the knee stability issues.

 

[LiE]

Legs are well and truly finished for the week! fuuuuuuu!

First thing I did tonight was correct my stance width, and it felt amazing.

Squats
70x5
85x5
100x3
120x3
140x1
160x1
180x1 - it was supposed be a triple but wanted to see where I could go with my stance.
200x1 - horrible horrible rep (see video), definitely plenty of weakness at the bottom with this weight. This is my current PB.
200x1 - worked hard to keep the damn knee out (see video), better than the first.

OHP
60x8
60x8
60x7

Dragon Flags
5, 5, 4 - so much time under tension, each rep was brutal.

Plank x3
Pallof Press
12.5x10 x2


180 squat form

200 squat first single

200 squat second single

200 feels worlds heavy than 180-190, it's crazy. I'm really pleased with my lifts today, considering I squatted twice on Monday and trained 3 days in a row leading up to today. Plan is to move onto 5s now for this month to build up some more strength.

Ice/Dom, how does the 180 form look?

 

[LiE]

Probably just need to get more time under the bar.

The first 200 looks like I lost my form/tightness. Knees went, chest dropped, bad position to push out of. In the 2nd attempt I worked harder to maintain my position.

 

[LiE]

Yea that first 200 was all kinds of wrong. I think some tightness has crept into my legs which I need to work on. Doing 5s should help me work on fixing things. Thanks for the feedback.

 

[LiE]

Yea that would be good, squats have been a bit stagnant over the last few months.

83.5kg this morning which is strange, probably just holding on to some water (creatine). I'll see how much I weigh Monday morning.

 

[LiE]

A bad weekend of eating as put me at 83.9kg this morning!

 

[LiE]

I've stocked up on the slim fast, I should be OK...

Strangely even though I'm 1kg heavier I look the same if not a bit leaner.

 

[LiE]

Porridge of Legends

Stuff you need
1 Oats so simple sachet, 30g blue berries, 30g walnuts, 1 scoop whey, 200ml semi skimmed milk and 1 medium banana.

1. Add 200ml milk and 1 scoop whey to a shaker and mix.
2. Pour oats sachet and shaker contents into bowl.
3. Microwave for 2 minutes then remove and stir together.
4. Add in blue berries, walnuts and banana with bowl on zeroed scales. Stir together.
5. Eat.
6. Gains.

Macro Breakdown
Cals: 618
Protein: 45g
Carbs: 62g
Fat: 28g

Taste best with vanilla whey. I'm using choc mint which isn't as good but still tasty.

 

[LiE]

This is the 10.30am meal. 8.30am is a shake (not upgraded to legendary status yet) which is 100g oats, 40g whey and 5g creatine.

 

[LiE]

Well I wake up with 0 appetite so a 700ml shake is pretty filling.