LiE's Log Part 2

LiE · 16 Nov 2012 at 19:38

It went pretty well.

Managed 160x5 on squat and 200x4 on deads. I had the belt on the next notch up tonight so it was nice and tight, only problem was the buckle was digging in during deads which stopped me getting another 2 reps.

Split squats ruined me.

LiE · 16 Nov 2012 at 23:02

Deads don't seem to be affected by the squats. Probably because I struggle to use my glutes to drive them

LiE · 16 Nov 2012 at 23:27

Quick video of my form at 140kg:

and the deadlifts, notice my annoyance at the belt at the end of the set:
Speed of the first rep was pretty good!

(I think the guy is mirin?)

Deep burn doing SS (knee coming forward a little too much?):

LiE · 17 Nov 2012 at 11:55

Delvis said:
Good work mate. That guy was totally mirin

He went on to do deads after I had finished, they didn't look pretty.

mrthingyx said:
Lol @ post SS collapse.

Epic training session, though - you must have looked like John Wayne as an OAP after that!

Awesome stuff!

Loving them, really humbling as ice says.

LiE · 19 Nov 2012 at 12:00

Here's the full workout from Friday.

16/11/2012

Squats
60x10
80x7
100x5
120x3
140x4
160x3
160x5

Deads
80x8
110x6
140x3
170x3
200x4 - could have been 6 easily, but the belt buckle was digging in.

Deficit Split Squats
30x10 x3 (per leg)

Think I'm going to swap things round and do chest today. My energy/legs aren't feeling up to a leg workout tonight.

LiE · 19 Nov 2012 at 12:19

Delvis said:
Chest on a Monday.....You'll have to fight for a bench!

I get in early enough so it's not normally a problem, worst case I have to share

Steedie said:
Chest Mondays!

Fuark

It has to be done

Squats and deadlifts are super taxing and Monday isn't great for being 100%.

LiE · 19 Nov 2012 at 12:26

How long you planning to do it for?
Pester away.

LiE · 19 Nov 2012 at 12:32

I would say 3-4 cycles to get some benefit from it. I haven't done any longer than this but lifts were increasing each cycle steadily.

LiE · 19 Nov 2012 at 15:10

Ordered Friday evening, arrived this morning via DPD. My local DPD guy is very good, never once has he missed his delivery slot.

LiE · 19 Nov 2012 at 16:31

Going to try some bench pause singles tonight.

LiE · 19 Nov 2012 at 18:54

Pause Bench
40xlots - no pause
60x6
80x3
100x2
120x1
140x1
150x1 - went up fine.
155x1 - PB ! It was a little slow but I got it

Normal Bench
110x5
130x3
140x2 - urg! fatigued.
100x6 - did this as a drop set from 140.

Dips
BWx10
+30x6
+50x6
+60x4
BWx15

Shoulder/Chest Mobility

Some snide comments from a couple of guys in the gym today regarding my bench.

"Must be easy only doing 1 rep"

"I don't do flat bench, only reason people do it is for their ego"

same guy then says

"I only do decline bench, flat bench works the delts too much..."

:rolleyes:

Anyway, damn pleased with the 155! Need to figure out where to take my bench next though.

LiE · 19 Nov 2012 at 19:39

They were just being crafty with the comments. Not outright having digs but comments that appeared general but were obviously aimed at me. I find it funny tbh, I must be doing something to annoy the guys twice my size

fuel to lift bigger!

LiE · 20 Nov 2012 at 15:33

Thanks guys

I'm thinking of structuring my squats in a 531 fashion tonight, and going for an all out top set.

LiE · 20 Nov 2012 at 19:07

Legs. Ruined.

Squats
72.5x5
90x5
107.5x3
135x5
152.5x3 - flew up
170x6 - that's more like it! Must be some kind of PB.

Deficit Split Squats
35x10 x3

RDL
80x10
110x8 - easy
130x6 - was blasting these out but my grip died.

Goblet Squats
35x10 x3

LiE · 20 Nov 2012 at 20:04

haha no that's combined, 17.5kg in each hand.

My 1RM is 200 on squat, but for 5+ reps I haven't done more than 170.

LiE · 20 Nov 2012 at 20:35

Yea last week I managed 160x5 and 170x3 (when I wanted 5). So it's going in the right direction. Having the belt 1 notch up is interesting, a new level of tightness has been unlocked!

LiE · 20 Nov 2012 at 23:35

Ice I'm getting some cold feeling/aches in my knees. I think it may be the split squats.

LiE · 21 Nov 2012 at 09:15

Will do. It's still a little achy this morning but not as bad.

LiE · 22 Nov 2012 at 19:03

Deads
80x10
110x6
140x4
170x1
190x1
210x5 - BOOM PB

DB Rows (Left/Right)
50x10/10
50x12/12
50x12/12

Chins - palms facing in
10, 10, 8

DB Curls (per arm)
15x12 - biceps were already fried by this point.
15x10
15x10

LiE · 22 Nov 2012 at 19:19

Freefaller said:
Chins palms out = pull up really

Just BW pull ups?

I prefer do do pull ups first so I can do the rows after

Curls?!!

Good sesh - love those sexy deads

Yea just BW, typo on the grip though! was palm facing in. I fatigue quickly on them which is funny because I can do chins with +20-50kg.

Delvis said:
Nice work fella, cracking effort on the deads!

Cheers. More in the tank on the 5s I think. 215x5 next week perhaps.