LiE's Log Part 2

  • Thread starter Thread starter LiE
  • Start date Start date
RIP back. Started off with the wife getting her elbow into the areas. Moved onto lacrosse ball 4 minutes each side, followed by 2 minutes of foam rolling.

Those balls were deep, in my back.
 
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It would be nice to actually have a lady that likes to do that sort of thing, or at least encourages you to go to the gym.
 
She understands muscle pain, she gets a lot from her job as a hairdresser and needs constant massages.

Looks like no lifting tomorrow to allow for max recovery! I will be doing mobility instead.
 
Phaggot back workout today, due to jaffed back. It's much better now that I've smashed it into oblivion, but didn't want to load it up so no exercises involving anti-flexion i.e deads, BORs.

NG Chins
BWx8
+20x5
+35x3
+45x3
+45x3
BWx10 - going from +45 to BW is hilarious fun
BWx10

Wide Pull ups
BWx9
BWx8

Inverted Wide Rows
BWx10 x3
BWx15

Seated DB Curls
16.5x20
16.5x18

Spent a decent amount of time doing leg mobility and showing my bro how to do it. Really trying to educate him about squats and getting him more supple.
 
Paused bench singles tonight, and boy am I pleased with these gains!

Workout wasn't very interesting after the PB so I'll spare you the details.

160x1 - best 160 I've done, really smashed it home.
165x1 [PB] - wow, wasn't expecting that after a 160, over the moon.
170xf - rather than call it a day on 165 I wanted to see how 170 (the next milestone) felt, and I was pleasantly surprised. Failed at my sticking point but who wouldn't after the previous sets :) soon.jpg

The grunts were strong tonight.

160

165

170 fail

Pause could be a little longer I think, that's all.
 
icecold said:
Beast!

Pause length is fine, if anything you could do with a start command :)
Click to expand...

Good point!
I have a lot of mobility to do on my right pec, it's getting really tight now. Do you think there's any draw back to doing pec stretching/soft tissue before pressing?
 
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Definitely, unrack and make sure your bro doesn't tell you to start untill the bars still/in control, just like a comp.

Excellent work mate
 
Just gets you more ready for comps really.

No idea if you want to be doing that on every single, or every paused single though? Or just on more specific 'comp paused bench' singles? =/
 
Legs, gains.

Mobility including voodoo flossing.

Paused Squats
BARxsome
60xsome
90x6
110x3
140x3
150x3
160x3
170x3 - I haven't done heavy paused squats for a long time, last time I did I managed 160x2 with questionable form. These reps felt joocy, definitely more there. Pleased with the form too.

DBSS
25x10/9
25x10/9
25x10/10 - took a few more seconds rest for the right leg.

Front Squat
60x6 - just no. core nuked from paused squats, legs ruined from DBSS = tough front squat.
50x5 - topless and filmed to check it. Doesn't look too bad, some rounding at the bottom as usual. Paused for extra gains.

Lady Bands x lots

170x3
Focus was on controlled core tightness and ensuring I don't let my knees shunt at the bottom. Some core stability starting to show on this set.
PB from may '12: http://www.youtube.com/watch?v=R-HrcrWWUHg
 
Nothing of note lifted tonight. Did some RDLs at 120 for 8x3, DOH grip was weak but not surprising. Spent some time teaching my bro how to RDL and some concepts. Then did all kinds of pulling finishing off with some pec stretching.

Off now for 2 weeks on a med cruise. Training on the ship shall be limited to some light circuits to keep my conditioning up and mobility. Beach weights.

When I'm back training is going to be ramped up in prep for nationals.
 
2 weeks holiday and managed to get in the gym 4 times for some mobility and beach weights. Will likely take a week of acclimatising to heavy ass weights again then start working towards nationals.
 
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