LiE's Log Part III

  • Thread starter Thread starter LiE
  • Start date Start date
Some legs were trained today.

30 mins mobility

Squats: BARxlotsx2, 60x8, 80x8, 100x7, 120x5, 150x8, 160x8, 160x8
Front Squats: 40x10, 40x10, 40x10, 40x12
BSS: 20x12/12, 20x12/12, 20x12/8
Calves: All kinds
HLR: 3x10
LLR: 3x10

Literally wasn't sure if I could continue my existence after the squats, lawd! Hoping I will adapt after a few more weeks. Front squats were easy weight wise, but made harder by trying to nail the form and being slow/controlled. BSS, RIP quads. Finished off with some calves and hanging/lying leg raises.
 
Chest + Triceps

lots of shoulder internal rotation mobility

Bench: BARxlotsx2, 60x10, 80x8, 100x15, 100x13, 100x10
Dips: BWx10, +40x8, +30x10, +30x10
Wide Bench: 80x10, 90x10, 100x10
Paused Bench: 80x8, 80x8
DB Flyes: 12.5x10 x3

Skullcrushers (CGBP): 30x10(8) x3
Bench Dips (Diamond Press ups): 12(6) x3

Good workout, 100x15 was tasty, as was the 100x10 wide. Literally 0 rest between tricep sets/exercises.
 
Can I ask your advice? I'd ask it it my thread but don't know who reads it, and if I posted it in gym ratss it would get lost amongst all the retarded ******** that gets posted!

How would you go about a 1rm? I'm aiming for 100kg bench on saturday when I meet up with some mates. It's probably a little premature but I'm going to try all the same.

What sets would you do to build up to it? My previous best is 90, so I'd at least like to get a 95 along the way.

cheers
 
BARx12x2
40x8
60x4
70x2
80x1
90x1
100x1

Something like that. Best thing to do is warm up with some weight that won't tire you, then as the weight goes up drop down the reps and start doing singles. You can go up in 10kg increments as you approach what you think is likely your 1RM, then go up in 5kg if you're not sure. If you think you can nail 100kg, then doing 90,95,100 may tire you too much in which case 90 then 100 may be better. It's a lot about feeling things as you go and making the call.
 
Delvis said:
No no, you just don't use your chest, it's all triceps.

:D
Click to expand...

Bro, you can suck my percolating pectorals.

Duvet, my 2 cents for any 1RM work. Warm up & mobilise. Then I use a weight that I can get an easy 8-12 reps with and just get some blood pumping. After that I use 'feeler' reps and just prepare myself by ramping the weight up, there are no rep goals on each weight increase I just do a few reps and stop when I feel comfortable/right usualy 2-4. No point wasting energy on lighter sets. Gradually work my way up to singles and then progress in to PB territory.

From memory my reps/sets for my last bench PB were something like this:

Warm up & mobilise

60KG x 8-10 (with a few pauses thrown in)
80KG x 4
100KG x 2
120KG x 1
130KG x 1 PB
135KG x 1 PB
 
BennyC said:
Bro, you can suck my percolating pectorals.
Click to expand...

I will suck your pectorals and make them somehow by a freak of nature lactate milk in to my mouth and I will drool all over you and any other brethren that happens to be near by.
 
Last night was back. My bro wasn't about so trained solo and hit allll kinds of back angles.

RDL: 70x8, 90x8, 110x10, 110x10, 120x10
BOR: 70x10, 80x8, 60x12, 60x12, 60x15
Wide Pull ups: 10, 8, 6
Chest Support Rows (overhand SS underhand): 60x10(8), 60x10(8), 60x10(8)
Chins: 8,6,5
Core: lots

RDLs were much better ROM, feeling DOMS today. BOR is a weird one, because although I can go heavy I don't feel as much back contraction so sticking to 60 allows for a nice squeeze. Chest supported rows I did with my new bar and it was quite fun, supersetting overhead with underhand got some mad back pump.

Training 4 consecutive days this week as I'm away on a stag Fri-Sat.

83.6kg this morning, up 3lbs this week.
 
See I'm the opposite, when I do my warm up sets, I don't really get anything out of them other than the fact I'm doing 15 or so reps. It's only when I get to 90+ that I really get a good burn and pump in my back
 
The squeeze LIE mentioned disappears when using heavier weights for me. I still get a good pump but ROM reduces marginally so those squeeze feels disappear.
 
Surely that pump comes from getting a good contraction in the correct area? If you aren't getting a good contraction, then yeah you probably shouldn't be doing the weights

Sucks to be a phaggot
 
It's not just pump for me, it's getting good activation. I *think* that as the weight goes up, I'm not able to pull the same way for whatever reason.

Shoulders and bis tonight!
 
Shoulders and Broceps

OHP: BARx10x2, 40x6, 50x4, 60x8, 50x9, 50x8
BTN Seated: 40x10, 40x10, 40x10
Lateral Raises: 10x12/12, 10x12/12, 10x12/12
Lying side raises (DB OHP): 7.5x10/10(10x10/10), 7.5x10/10(15x10/10), 7.5x10/10(15x10/10)
Reverse Flyes (Band pull aparts): 10x12(8), 10x12(8), 10x12(8)

Ez Bar Curlz: 30x10, 40x10, 35x10
Hammer BB Curlz: 30x8, 30x8, 20x15
Reverse BB Curlz: 20x10, 20x10, 20x8
DB Curlz: 10x10/10, 10x8/8, 10x7/7

Workout done in about 70mins. Supersets were really good, the shoulders were feeling delicious. Biceps were dying, mostly due to training back yesterday. Legs tomorrow, RIP.

#pumpasaurusrex
 
Legs

Mobility x lots

High Bar: BAR, 60x10, 80x10, 100x10, 120x8, 120x8
Low Bar: 120x10, 120x12
BSS: 20x12/12, 30x12/12, 30x10/10
Walking Lunges: 45x20, 45x20
Calves x millions

High bar felt hard, I was battling tightness and unfamiliar movement pattern, overall I'm happy with how they were. Low bar was weird after high bar, took a few reps for my body to remember how to squat! Walking lunges, almost didn't finish the 2nd set.
 
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