LiE's Log Part III
- Thread starter LiE
- Start date
i tried to understand this a while back when someone else tried it (can't remember who) and had the same issue understanding how things like wine gums/haribos and Crispy creams can actually be good for you internally
Are ones organs not just going to get caked in crap?Excuse my lack of understanding as well.
They're just sugary carbs.
26/7/13
Deadlifts
BAR
70x7
90x5
120x2
150x2
170x1
180x5
170x5
170x5
Thoughts: Not bad, need to work on my hip rising.
RDL
100x3
120x2
150x6
142.5x6
142.5x6
Thoughts: More there for sure.
BSS
35x5/5 x5
Thoughts: These are brutal, really enjoy how much they kick my ass.
OHP
40x5
50x3
62.5x5
57.5x5
57.5x5
Thoughts: Same as last week, felt OK but nothing amazing.
Chain Roll Outs x 8 x 2
Deload next week, meaning some light work with the chains and some mock meet stuff.
Deadlifts
BAR
70x7
90x5
120x2
150x2
170x1
180x5
170x5
170x5
Thoughts: Not bad, need to work on my hip rising.
RDL
100x3
120x2
150x6
142.5x6
142.5x6
Thoughts: More there for sure.
BSS
35x5/5 x5
Thoughts: These are brutal, really enjoy how much they kick my ass.
OHP
40x5
50x3
62.5x5
57.5x5
57.5x5
Thoughts: Same as last week, felt OK but nothing amazing.
Chain Roll Outs x 8 x 2
Deload next week, meaning some light work with the chains and some mock meet stuff.
Mock meet tonight. Only restrictions were no psyche, no stims, no getting worked up. Coupled with being in work today, no carbs and having to rush at the end, it was going to be fun.
Also top singles had to be weights I would double, so no all out lifts.
Squat
BARxlotsx2
70x8
90x6
110x3
130x1
150x1
170x1
180x1
190x1
200x1
Thoughts: Felt nice, no drama here.
Paused Bench
BARxlotsx2
60x6
80x3
100x1
120x1
135x1
145x1
150x1
Thoughts: The 145 wasn't great, was too far down the bench I forgot to really snap the rep out with the triceps. 150 was much much better.
Deadlifts
100x5
130x4
160x2
180x1
210x1
230x1
240x1
Thoughts: Was running behind so rushed through deadlifts in under 20 minutes! Short rests were pretty interesting. Focused on keeping my hips down which although doesn't look any different to my eyes, it felt massively better on my lumbar. Very interesting!
Good to be doing some singles up near my max.
Also top singles had to be weights I would double, so no all out lifts.
Squat
BARxlotsx2
70x8
90x6
110x3
130x1
150x1
170x1
180x1
190x1
200x1
Thoughts: Felt nice, no drama here.
Paused Bench
BARxlotsx2
60x6
80x3
100x1
120x1
135x1
145x1
150x1
Thoughts: The 145 wasn't great, was too far down the bench I forgot to really snap the rep out with the triceps. 150 was much much better.
Deadlifts
100x5
130x4
160x2
180x1
210x1
230x1
240x1
Thoughts: Was running behind so rushed through deadlifts in under 20 minutes! Short rests were pretty interesting. Focused on keeping my hips down which although doesn't look any different to my eyes, it felt massively better on my lumbar. Very interesting!
Good to be doing some singles up near my max.
Still deloading this week, speed reps tonight with chains.
Squat
BARxlotsx2
60x6
70x6
90x8
90x2 - 6 chains (60kg)
110x2 x7 - 6 chains + 70s rest
Thoughts: Good power and lock out.
Paused Bench Press
BAR
60x6
60x2 - 4 chains (40kg)
80x2 - 4 chains
90x2 x5 - 4 chains + 70s rest
Thoughts: Easy enough.
Deads
90x6
90x6 - 6 chains (60kg)
120x6 x7 - 6 chains (60kg) + 70s rest
Thoughts: Really good glute recruitment and strong lock out.
Squat
BARxlotsx2
60x6
70x6
90x8
90x2 - 6 chains (60kg)
110x2 x7 - 6 chains + 70s rest
Thoughts: Good power and lock out.
Paused Bench Press
BAR
60x6
60x2 - 4 chains (40kg)
80x2 - 4 chains
90x2 x5 - 4 chains + 70s rest
Thoughts: Easy enough.
Deads
90x6
90x6 - 6 chains (60kg)
120x6 x7 - 6 chains (60kg) + 70s rest
Thoughts: Really good glute recruitment and strong lock out.
Proper mock meet tonight and it was a weird one. I set bench and squat PBs just before I went on holiday, then when I got back my training has been about movement and position, not actual strength accumulation. So with that in mind I wasn't expecting to set any PBs, and I didn't. What I did achieve is trying weights above my PB which I was likely going to fail so I can see where I need to improve.
Lastly I've not done any PB attempts on CBL, which meant I didn't know exactly how to eat for this. Short of it was I was hungry during my mock meet and power was down.
Squat
190x1 - easy
200x1 - pretty straight forward, 200 is comfy now.
220xf - form stayed tight, was just too heavy. Soon.
Comp Paused Bench Press
150x1 - 150 is pretty easy now.
160x1 - getting much better moving 160
167.5xf - nope, not strong enough on the day.
Deadlifts
220x1 - felt slow, really feeling the lack of proper diet prep.
240xf - just lol, no power at all, bailed the rep. I moved this pretty easy on Monday.
Deload now over, the next block is gear towards increasing my strength. Will be interesting to see what happens next mock meet especially if I nail my diet.
Lastly I've not done any PB attempts on CBL, which meant I didn't know exactly how to eat for this. Short of it was I was hungry during my mock meet and power was down.
Squat
190x1 - easy
200x1 - pretty straight forward, 200 is comfy now.
220xf - form stayed tight, was just too heavy. Soon.
Comp Paused Bench Press
150x1 - 150 is pretty easy now.
160x1 - getting much better moving 160
167.5xf - nope, not strong enough on the day.
Deadlifts
220x1 - felt slow, really feeling the lack of proper diet prep.
240xf - just lol, no power at all, bailed the rep. I moved this pretty easy on Monday.
Deload now over, the next block is gear towards increasing my strength. Will be interesting to see what happens next mock meet especially if I nail my diet.
New 2 week block provided by Icecold... y u do dis?!
Squats
BARxlotsx2
70x7
100x6
70+6c x3 - 6 chains is ~60kg at the top.
100+6c x2
140+6c x3 - boom! about 200 at the top, these were tasty.
132.5+6c x3
132.5+6c x3
Paused Bench Press
BARxlots
60x6
80x3
100x2
120x2 - first rep felt rubbish so didn't another
130x1
145x3 - not bad, been a while since I've done heavy triples
137.5x3
137.5x3
DL Stance GM
BAR
50x8
70x6
100x4
120x5 - first time doing this exercise and it was weird. The eccentric was hard because the movement was unfamiliar, but the concentric wasn't too bad.
120x5
120x5 - almost ended up being a weird squat because of my short hamstrings and trying to keep the bar over my feet.
OHP
BAR
40x5
50x3
60x1
67.5x5 - did a couple overhead shrugs in here too.
65x5 - fried.
Now time to backload into oblivion.
A snap of my squat top set before the pain.
Squats
BARxlotsx2
70x7
100x6
70+6c x3 - 6 chains is ~60kg at the top.
100+6c x2
140+6c x3 - boom! about 200 at the top, these were tasty.
132.5+6c x3
132.5+6c x3
Paused Bench Press
BARxlots
60x6
80x3
100x2
120x2 - first rep felt rubbish so didn't another
130x1
145x3 - not bad, been a while since I've done heavy triples
137.5x3
137.5x3
DL Stance GM
BAR
50x8
70x6
100x4
120x5 - first time doing this exercise and it was weird. The eccentric was hard because the movement was unfamiliar, but the concentric wasn't too bad.
120x5
120x5 - almost ended up being a weird squat because of my short hamstrings and trying to keep the bar over my feet.
OHP
BAR
40x5
50x3
60x1
67.5x5 - did a couple overhead shrugs in here too.
65x5 - fried.
Now time to backload into oblivion.
A snap of my squat top set before the pain.
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CBL Update
Energy levels on ULC have been really good, it's quite surprising how good you can feel with the absence of carbs.
Weight has settled around 82.3kg, but I expect it to drop a little further over time.
Tonight's backload:
100g dextrose
240g white rice
2 Pain au chocolat
2 Chocolate sundae poptarts
300ml Mars milk
~300g carbs.
Energy levels on ULC have been really good, it's quite surprising how good you can feel with the absence of carbs.
Weight has settled around 82.3kg, but I expect it to drop a little further over time.
Tonight's backload:
100g dextrose
240g white rice
2 Pain au chocolat
2 Chocolate sundae poptarts
300ml Mars milk
~300g carbs.
Last edited:
Posted it on FB but incase you miss it http://bit.ly/12XkpKM enjoy !
FUUUUU isolation, not even once. Bloody ridiculously hard! Thanks ice..
Deadlifts
60x8
70x5
130x3
150x1
180x1
200x1
210x3 - lawd! my new form (trying to keep hips down) meant these were slow, but felt all kinds of good. So much glute and hamstring recruitment!
200x3
200x3
Bench Press (+4 chains 40kg at top)
BAR
60x6
80x3 - was at this point I remember I wasn't doing paused !
90x4
60x3 - chains added from here on.
90x3
110x3 - boom, nice 150ish at the top.
100x3
100x3
100x3
Wide Grip Paused Bench
80x3 - felt like I wasn't even lifting this.. stupidly light
100x3 - easy again
120x1
135x3 - there we go, that was hard enough
127.5x3 - chest died
3ct Paused Squat
BAR
60x8
100x5
120x2
150x2 - this was supposed to be a single to decide on top set but it was in fact hard enough. dat 3ct rapes you into oblivion.
140x2
140x2
RIP
Deadlifts
60x8
70x5
130x3
150x1
180x1
200x1
210x3 - lawd! my new form (trying to keep hips down) meant these were slow, but felt all kinds of good. So much glute and hamstring recruitment!
200x3
200x3
Bench Press (+4 chains 40kg at top)
BAR
60x6
80x3 - was at this point I remember I wasn't doing paused !
90x4
60x3 - chains added from here on.
90x3
110x3 - boom, nice 150ish at the top.
100x3
100x3
100x3
Wide Grip Paused Bench
80x3 - felt like I wasn't even lifting this.. stupidly light
100x3 - easy again
120x1
135x3 - there we go, that was hard enough
127.5x3 - chest died
3ct Paused Squat
BAR
60x8
100x5
120x2
150x2 - this was supposed to be a single to decide on top set but it was in fact hard enough. dat 3ct rapes you into oblivion.
140x2
140x2
RIP
Yea paused squat was fun, headache was achieved. Would be good to see what I can do on some of these when I'm fresher. Working in the office before the gym doesn't help, 1.5hr drive straight into deads, dat back tightness!
Chain bench was actually pretty comfy, going to ramp everything up next week, especially the deadlifts as you say.
Chain bench was actually pretty comfy, going to ramp everything up next week, especially the deadlifts as you say.
Yup, it's brutal, feels like you're down there for an eternity.
Here's a video of the last lighter set.
It was, all kinds.
Probably the toughest and most mireful workout I've done, srs.
Squat
BARxlotsx2
70x8
100x6
120x4
140x3
160x2
180x1
190x3 - dafaq, was supposed to brutally hard, comfy..
180x3
180x3
Paused Bench Press
BARxlotsx2
60x5
80x3
100x2
120x1
130x1
140x1
150x2 - again, was supposed be very hard, but no.. those strength gains
Deadlifts
60x8
100x8
100x3 - 55kg of chains from here on.
120x2
150x2
170x1
190x3 - pretty tasty. a tad too many chains on the floor, but the effect was felt at the top
180x3
180x3 - hands raped
Pin Press
80x8
100x5
120x2
140x2
150x3 - niiiice, called it a day here.
Upper back is ruined. This week has felt like 2 weeks worth of work in 1.
Video of all top sets except pin press. A good selection of grunts throughout.
Squat
BARxlotsx2
70x8
100x6
120x4
140x3
160x2
180x1
190x3 - dafaq, was supposed to brutally hard, comfy..
180x3
180x3
Paused Bench Press
BARxlotsx2
60x5
80x3
100x2
120x1
130x1
140x1
150x2 - again, was supposed be very hard, but no.. those strength gains
Deadlifts
60x8
100x8
100x3 - 55kg of chains from here on.
120x2
150x2
170x1
190x3 - pretty tasty. a tad too many chains on the floor, but the effect was felt at the top
180x3
180x3 - hands raped
Pin Press
80x8
100x5
120x2
140x2
150x3 - niiiice, called it a day here.
Upper back is ruined. This week has felt like 2 weeks worth of work in 1.
Video of all top sets except pin press. A good selection of grunts throughout.
He benches once a week, I just pushed him to try 110 again last night 
Delvis he does feel some loading in the shoulders but I'm getting him to do some mobility, but the biggest difference is making sure he has upper back tightness and pinches those shoulder blades.
Deadlifts are happening when he gets back from holiday. He's been doing RDLs for a few months now.
Delvis he does feel some loading in the shoulders but I'm getting him to do some mobility, but the biggest difference is making sure he has upper back tightness and pinches those shoulder blades.
Deadlifts are happening when he gets back from holiday. He's been doing RDLs for a few months now.
Chain Squats
BARxlotsx2
70x10 - legs feeling tired...
100x6
70x6 - 60kg chains added from here on
100x3
120x1
140x1
150x3 - +10kg on last week. 210kg at the top, felt bloody tough but video makes it look pretty comfy :x
140x3
140x3
Paused Bench
BARxlotsx2
60x6
80x4
100x2
120x2 - feeling fatigue in my upper back / RC
130x1
140x3 - yup lots of fatigue. RC feeling some load so stopped here.
DL Stance GM
50x8
100x6
120x5 - found it hard to find my groove
120x5 - much better. key is to go max attack on core tightness.
120x5
120x5 - learnt a little about core tightness doing these.
OHP
BARx8
50x5
60x2
70x5 - got a bit carried away here, still managed it with a grinder left in the tank.
60x5
60x5
y u luk so ez
BARxlotsx2
70x10 - legs feeling tired...
100x6
70x6 - 60kg chains added from here on
100x3
120x1
140x1
150x3 - +10kg on last week. 210kg at the top, felt bloody tough but video makes it look pretty comfy :x
140x3
140x3
Paused Bench
BARxlotsx2
60x6
80x4
100x2
120x2 - feeling fatigue in my upper back / RC
130x1
140x3 - yup lots of fatigue. RC feeling some load so stopped here.
DL Stance GM
50x8
100x6
120x5 - found it hard to find my groove
120x5 - much better. key is to go max attack on core tightness.
120x5
120x5 - learnt a little about core tightness doing these.
OHP
BARx8
50x5
60x2
70x5 - got a bit carried away here, still managed it with a grinder left in the tank.
60x5
60x5
y u luk so ez