LiE's Log Part 2

LiE · 15 Oct 2012 at 15:36

Amazing, I love them. Really does help with getting the glutes to fire in the hole. Helps with learning how to get out of the hole properly too.

Deception · 15 Oct 2012 at 15:51

Sounds great, will probably give them a go on next Squat day.

LiE · 15 Oct 2012 at 15:55

Make sure you don't rock off the box, I used to do that.

LiE · 16 Oct 2012 at 09:16

Box squats from the front angle.

Djdom56 · 16 Oct 2012 at 11:54

They are looking good.

What is your protocol going to be for those?

LiE · 16 Oct 2012 at 11:56

I want to go heavier so I'm going to find a way to structure my training so that I can start to increase the weight.

LiE · 16 Oct 2012 at 12:27

On a different note, I'm planning to do some more pin press tonight. Would you say the most beneficial position for the bar to be on the pins is touching the chest?

Djdom56 · 16 Oct 2012 at 14:26

You want to have the bar just below your sticking point ideally, so it depends on where yours is.

LiE · 16 Oct 2012 at 14:45

I've never had much trouble getting the weight off my chest and moving. When I do fail it's when I get to about 1/2 way, when my arms are at a right angle.

Here's a video I have from a while back.
http://www.youtube.com/watch?v=x3Wmhor3Zk4&feature=youtube_gdata

LiE · 16 Oct 2012 at 19:01

So much pushing tonight! Sacked off the pin press in favour of some boss db incline pressing.

Pause Bench (2-3s)
60x6
80x5
100x3
120x3
130x3 - pretty straight forward, no drama.
130x3f - 2 went up OK, but I knew 3 was going to be hard, then I clipped the catchers due to fatigue and the spotter pulled it in.

DB Incline Press
32.5x10
42.5x8
50x8 - had to bust out the 50s

50x8 - 2nd set was toughsauce but managed to grind out the 8th.

CGBP
80x8 - 0 power left in the tank, triceps were mush.
80x7 - dying
80x7 - dead.

Spent some time afterwards stretching shoulders/internal rotation plus some hamstring and glute stretching.

LiE · 18 Oct 2012 at 09:27

Squats tonight and I'm going to see where I can get to with triples. I think 170 for a couple sets should be doable.

LiE · 18 Oct 2012 at 19:24

Squats
70x5
85x5
100x3
120x3
140x3
170x3 - 3RM PB - was pretty good, no drama.
170x3 - 2nd rep I lost my line and my knee collapsed, 3rd rep was ok
170x3 - 3rd rep was slow but kept the form.

Box Squats
60x6
100x6
120x4 - really feeling good activation of these
120x4 - was getting tired now.

Goblet Squats
30x8
30x10
30x8

Static hamstring/glute/abductor stretching.

Really pleased

Djdom56 · 18 Oct 2012 at 22:46

Nice!

Hopefully I'll be able to get 170x1 soon

.

LiE · 18 Oct 2012 at 22:49

It's weird how the first 170 set was the hardest when I think back.

icecold · 19 Oct 2012 at 17:37

Nice couple of sessions.

Looking at your box squat video, you need to over emphasise the sit back a little more.

LiE · 19 Oct 2012 at 18:22

Thanks. I'll make some tweaks and get another video.

Tonight I played around with some pulling movements to see what works well for me. Kroc rows were brutal, managed a set of 18-20 reps with the 50s, my grip was dying afterwards. Did some dragon flags too.

mrthingyx · 19 Oct 2012 at 20:24

Love dragon flags.

And hate them.

Pigeon_Killer · 19 Oct 2012 at 23:11

LiE said:
It's weird how the first 170 set was the hardest when I think back.

A lot of it's mental so once you've done the first set you know what to expect on subsequent sets. I've experienced the same with static squats on Mondays when I've followed Bill Starr's 5x5.

Edit: Thought you had lifted far more than that for 3 reps? Seems quite low given your squat PB :confused:

LiE · 20 Oct 2012 at 10:47

I find it hard to do more than 3 reps on heavy squats, I fatigue very quickly. I can probably still squat 200 for 1. Squat is my weakest lift, it's taken me a few years to build up to this level after never squatting before.

LiE · 22 Oct 2012 at 11:19

Only did 2 sets of dragon flags on Friday and I still have ab DOMS!

No gym today - still without a car so can't just go whenever. Will be training tues-fri this week.