LiE's Log Part III

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LiE

LiE

LiE

Caporegime
Joined
2 Aug 2005
Posts
26,137
Location
Milton Keynes
You all knew it was coming, log number 3! The program I put together myself I have been doing since the start of the year. I have made some good strength gains but now it's time to dial it in for nationals.

Icecold kindly offered to put together a program that I should make delicious gains on. Can't really go into the inner workings as this is Ice's baby and wants to keep control of the details. Lets just say, I'm going to hurt.

8/7/13

Paused Bench Press
Bar x lots x2
60x6
80x3
100x2
120x1
130x5
122.5x5 x2
Thoughts: Strength isn't quite back to post holiday levels, but the 130 was comfy enough.

Wide Grip Paused Bench Press
80x4
110x5
102.5x5 x3
Thoughts: first time doing these, very different! Felt quite easy and certainly will be bumping the weight up next week.

3ct Paused Deadlift (beltless)
60x8 (RDL)
100x3
140x3
130x2
135x3
135x3
Thoughts: pause 2" below the knee, without a belt, 3ct. These were going to be hard, so I was conservative with numbers, I'm glad I was. Very very nice. During the pause, the upper back and core pump was ridiculous.

CGBP
60x5
90x5
100x5
95x5 x3
Thoughts: Comfy, will increase next week.

Tricep Isolation x lots

Wide Paused Pull ups
BWx5 x3
Thoughts: stupidly hard and crazy pump in the lats.
 
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Paused Deadlift top set
Not bad. I don't move particularly well in the firs rep, the 2nd rep is better. Bloody bar rolling.
 
Yea it's not quite long enough, you don't really notice when you're lifting, it felt long enough though!
 
Not sure I want to click on that video given the play button makes it look like you're completely naked :eek:

Good luck with the road to the Nationals LiE. Probably good that Ice and yourself are in different weight catorgories now, wouldn't want advice from someone who had a vested interest in beating me :o
 
It does sound pretty beastly. You can see your unique deadlift form now your shirtless :)
Also very high pauses, any reason for that, or is it to build you up to pausing just off the floor?
 
Joocy :cool:

Looking good bro. Definitely don't assume that you can count your own pauses, I have no idea how long I am down there :p. You also grow a strong hatred for whoever is counting :D.
 
Longer on the pauses pls :D

Slightly lower too, although a little variation isn't going to hurt.

Syla5, the timing of the pause is tailored to the individual's movement pattern.
 
Doing paused work seems to give a headache the day after, all dat face pressure!!

Djdom56 said:
Joocy :cool:

Looking good bro. Definitely don't assume that you can count your own pauses, I have no idea how long I am down there :p. You also grow a strong hatred for whoever is counting :D.
Click to expand...

Yea should have been more clear to my bro, think he was worried about snapping me so rushed them :D

icecold said:
Longer on the pauses pls :D

Slightly lower too, although a little variation isn't going to hurt.

Syla5, the timing of the pause is tailored to the individual's movement pattern.
Click to expand...

Gotcha. My upper back felt all kinds of activation during the pause, also it's hard work on the grip.
 
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Today was never going to be a good day to train squats, but got on with it, although at a lighter weight. Back to working from home on Wednesday from next week which will be a massive boost.

10/7/13

Squats
BARxlotsx2
70x9
100x6
120x3
150x5
142.5x5 x3
Thoughts: core and hamstring still raped from Monday's paused deadlifts. No doubt I'll adapt soon to the frequency of posterior chain abuse.

3ct Paused Squat
100x3
125x3
122.5x3
120x3 x2
Thoughts: these felt so much better than the normal squats. I was able to keep tension much better. I was training solo tonight so count was in my head, video shows it was pretty good pause length. Hard after normal squat tho.

Pin Press
BAR
70x5
90x5
120x5
115x5 x3
Thoughts: really nice, working through my sticking point.

Single Arm DB Bench Press
24x5/5 x6
Thoughts: FUUUU! these were tricky buggers. Very nice!

Band face pulls x millions.

 
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Those paused squats look lovely.

I'm sure it will be an adaptation issue (it always seems to be the case), but if you're continually fatigued from the paused deads then we will switch things around.
 
Thanks, they felt really good too. I'll be fine after another week, the extra day in the office is messing up my recovery.
 
BigPecsPeter said:
Epic squatting.

What's your view on pause squats going ATG?

On recovery, you reckon extra office day has that much of a detrimental impact?
Click to expand...

I train low bar, so ATG isn't something I do. I have done some front/high bar in the past but I'm tight in places which make it less than ideal. Pauses are great for any squat variation.

Normally I work from home on my training days, so I go bed at 11pm and wake up 8-8.30am. I spend all day at home on my laptop so pretty sedate. Office days I'm up at 5.45am, 90min drive to work and again on the way home. Going straight to the gym after a day in the office is pretty horrible compared to my days at home.
 
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