LiE's Log Part III

[LiE]

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.

 

[LiE]

Paused Deadlift top set

Not bad. I don't move particularly well in the firs rep, the 2nd rep is better. Bloody bar rolling.

 

[LiE]

Yea it's not quite long enough, you don't really notice when you're lifting, it felt long enough though!

 

[LiE]

Doing paused work seems to give a headache the day after, all dat face pressure!!

Joocy

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

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

Longer on the pauses pls

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.

Gotcha. My upper back felt all kinds of activation during the pause, also it's hard work on the grip.

 

[LiE]

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.

 

[LiE]

Thanks, they felt really good too. I'll be fine after another week, the extra day in the office is messing up my recovery.

 

[LiE]

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?

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.

 

[LiE]

Long sweaty training tonight.

12/07/13

Deadlift
70x7
100x5
120x3
150x3
170x1
192.5x5
182.5x5
182.5x5
Thoughts: Weights were a little too heavy tonight, my body isn't used to training posterior chain 3 x week, so need to keep this in mind next time. Tight as well which meant some lower back loading. Forgot to chalk up properly for my top set which made things fun.

RDL
70x6
110x2
127x7
120x7
120x6
Thoughts: Fail count! was supposed to be sets of 6. Weight was fine but DOH grip was the weak link.

Bulgarian Split Squats
25x5/5 x2
35x5/5 x3
Thoughts: These are really tough, mainly because my core was raped and I was loading this exercise by holding 1x25 and 1x10 plate against my chest. RIP.

OHP
40x5
50x2
60x5
55x5 x2
Thoughts: no drama.

BOR
40x10
70x10
80x10
80x10
70x9
Thoughts: It was interesting trying to do these with a fatigued core.

Paused Roll outs x lots

 

[LiE]

I think so

 

[LiE]

Cheers bro! Taking me 2hrs to train with the new program

 

[LiE]

I live in Oxley Park, it's a new estate. It's mostly chain gyms, except one in Wolverton which is more hardcore. I've trained at most of the gyms round here at some point, very pleased I can train at home.

 

[LiE]

I've used straps before, but haven't had a need until now.

 

[LiE]

15/7/13

Paused Bench
BARxlotsx2
60x6
80x3
100x2
120x1
135x4
127.5x5
120x5
Thoughts: Weight was too heavy for what I wanted to achieve and my left shoulder was tight as hell.

Wide Grip Paused Bench
120x5
110x5
110x5
Thoughts: These felt great, firing well.

3ct Paused Deadlift (beltless)
BARxlots (RDL)
70x2
100x1
120x1
140x1
150x3
142.5x3
142.5x3
Thoughts: oh man, destroyed. Learnt a little about my deadlift. Need to create more torque, I think I'm quite lazy when it comes to performing the lift conventionally, no room for that here.

CGBP
65x5
80x3
110x5
105x5
105x5
105x5
Thoughts: firing well tonight.

Wide Paused Pull ups
+2 chains x5
+1 chain x5
+1 chain x5
Thoughts: chains were 9kg here. Much easier doing these this weak.

 

[LiE]

Off to Thorpe Park tomorrow and Thursday wasn't a viable training day, so got in the gym tonight. It did mean lifts were down a little due to training yesterday, but overall numbers were up on last weeks poor training day. Next week I should blow these numbers away.

16/7/13

Squat
BARxlotsx2
70x7
100x5
120x3
150x1
170x5
160x5
160x5
Thoughts: +20kg from last week on my working sets. Could feel the power was down from yesterday's paused deadlifts. Looking forward to where I can take these with proper rest.

3ct Paused Squat
100x2
140x3
132.5x3
132.5x3
Thoughts: I was watching the video back and thought I wasn't hitting depth, but a few more videos shows I was basically hitting parallel.

Pin Press
BAR
70x6
90x3
110x2
130x5
122.5x5
Thoughts: +10kg from last week, but dropped a set as I was fatiguing quickly, no surprise as I did chest yesterday.

Single Arm DB Bench Press
24x5/5 x5
Thoughts: These are getting much easier, will be bumping the weight up next week to see where I can get with them.

Band Face Pulls x lots

 

[LiE]

Forgot to write up Friday's training. Didn't really feel this, was very hot but got on with it. Certainly didn't hold back before the strongman meet, probably a bad idea in hindsight

19/7/13

Deadlift
70x7
100x3
120x3
150x2
170x1
180x1
185x5
175x4
155x5
Thoughts: No power in the PC and miss counted one set..

RDL
70x7
100x3
120x2
140x6
132.5x6
132.5x6
Thoughts: Straps helped massively, still more there when I'm not so hot.

BSS
35x5/5 x3
Thoughts: so fatigued so dropped 2 sets.

BOR
70x10
80x10
Thoughts: Flagging now, only 2 sets.

Chain Rollouts
+2 chains x lots
Thoughts: Loved adding chains in.

 

[LiE]

Damn tonight was all kinds of horrible! Heat, fatigue and strongman DOMS. I've also slacked on food today because I've been off work and away from my daily routine.

 

[LiE]

Yea don't worry, was a bit annoyed at my training today but deload next week then some chain gains shall see me on track.

 

[LiE]

Wasn't sure what to expect from tonight's training, feeling OK but being warm and no carbs meant it would be interesting.

24/7/13

Squats
Bar
70x6
100x5
120x3
140x2
160x2
165x5
150x5
150x5
Thoughts: Was feeling good on warm ups but decided to be a little more conservative on the top set which I think was a good call. Had some serious shoulder tightness which made things harder. My vest didn't help, all the sweat was getting on the bar.

3ct Paused Squat
100x2
130x3
120x3
120x3
Thoughts: Decided to keep these numbers down a little based on my squat performance.

Pin Press
Bar
70x6
90x3
110x2
135x5
127.5x5
Thoughts: As others have reported, bench press doesn't seem to be affected by the heat. Increase over last week.

Single Arm DB Bench Press
29x5/5 x4
Thoughts: increase over last week, was good but decided to stop at 4 sets as I was running out of time.

Band face pulls x lots

 

[LiE]

CBL Update

So Tuesday I decided to give CBL another go, the protocol has the potential to help me with my goals, I just need to give it time.

Tonight was my first backload and it was pretty good, hit 343g carbs from 100g dextrose, 190g wine gums, 1 seeded burger bun and 2 pop tarts.

During the morning I'm having 2 CBL coffees (coffee + 15g double cream + 10g coconut oil) and the afternoon 2 low carb high fat/protein salads.

Today's macros look like this

Fat: 158g
Carbs: 369g
Protein: 205g
Calories: 3661

Pretty strong amount there, so will be keeping an eye on how this affects my weight. This morning I weighed 82.4kg.

 

[LiE]

Ha no! I'm going to see if I can shed a little fat while increasing some muscle. I'd like to try and carry more muscle in the 83s.