LiE's Log Part 2
- Thread starter LiE
- Start date
Morning session today, wasn't too bad.
Pause Bench (2-3s)
60x6
60x6
80x3
100x3
120x1 - decided to conserve my energy for working sets instead of a triple here.
132.5x3 - nailed it.
132.5x3 - slow rep 3 but got it.
Pin Press (1" from chest)
80x5
100x5
110x5
120x3 - fatigue
CGBP
80x8
90x6
90x6 - probably going to do some more of these in the week when my triceps are mush.
Pause Bench (2-3s)
60x6
60x6
80x3
100x3
120x1 - decided to conserve my energy for working sets instead of a triple here.
132.5x3 - nailed it.
132.5x3 - slow rep 3 but got it.
Pin Press (1" from chest)
80x5
100x5
110x5
120x3 - fatigue
CGBP
80x8
90x6
90x6 - probably going to do some more of these in the week when my triceps are mush.
So the plan tonight is deadlift triples. I'd like to improve on my 220 triple, so I'm thinking 225 or 230 triple. 230 triple would be immense. I think in order to nail a triple at a higher weight I'll need to conserve myself on the sets before. Normally I'd go 200x3, 230x3, but I'm tempted to go 200x1, 230x3.
Caporegime
30kg's a fair bit of weight, especially on the higher end of the scale of your weight limit. Still, smash it!
I did 220 triple a few weeks back, so 230 shouldn't be too far off, especially if I don't do a 200 triple before.
Caporegime
Aye I'm sure you'll be good 
Smashed it 
Deads
80x5
110x5
140x3
170x3
200x1 - can't believe this used to be my RM.
230x3 - 3RM PB - Got the 3 reps I was after, felt good. Just need to work on pinning my shoulders back at this weight.
BOR - everyone in the gym was doing these tonight, but looks like I was only person doing them strict, with no rocking.
60x10
80x8
80x7
Chins
10,8,7
Dragon Flags - deep deep burn. Almost getting full ROM.
6,6,5
Plank x3
Pallof Press - 12.5x10 per side x 2
Deads
80x5
110x5
140x3
170x3
200x1 - can't believe this used to be my RM.
230x3 - 3RM PB - Got the 3 reps I was after, felt good. Just need to work on pinning my shoulders back at this weight.
BOR - everyone in the gym was doing these tonight, but looks like I was only person doing them strict, with no rocking.
60x10
80x8
80x7
Chins
10,8,7
Dragon Flags - deep deep burn. Almost getting full ROM.
6,6,5
Plank x3
Pallof Press - 12.5x10 per side x 2
Soldato
Strong as ****.
Caporegime
Good work LiE!
Lol I was too busy making the weight my *****.
How do you think I should build on this?
Caporegime
Video it. That's how you build on it!
Well rep 3 I had a tweak in my mid back. I'm sure it was due to not pinning my upper back into position. So I'm thinking that needs work on. For a triple I could probably go up more in weight but form is starting to get ropey on the 3rd rep. My first rep is pretty solid, just resetting and the next next reps aren't as clean.
Good progress on the squats tonight, which is surprising considering doing heavy deads last night.
Squats
70x5
85x5
100x3
120x3
140x1
160x1
175x3 (+5kg) - video below, felt good, but grindy.
175x3 - felt better
175x3 - some shouting!
Box Squats
80x5
100x5 - video below.
125x4 - slow!
Front Squats (cross arm) - decided to try these out instead of goblet squats
40x6
50x6
60x6
175kg x 3, first set.
100kg box squats. Sat back as far as I could.
Squats
70x5
85x5
100x3
120x3
140x1
160x1
175x3 (+5kg) - video below, felt good, but grindy.
175x3 - felt better
175x3 - some shouting!
Box Squats
80x5
100x5 - video below.
125x4 - slow!
Front Squats (cross arm) - decided to try these out instead of goblet squats
40x6
50x6
60x6
175kg x 3, first set.
100kg box squats. Sat back as far as I could.
Yea, just throw it in!
Thanks. Hopefully can manage 180x3x3 next week.