LiE's Log Part III

  • Thread starter Thread starter LiE
  • Start date Start date
Bench: BARxlotsx2, 60x10, 80x8, 100x10, 120x10, 90x15
Dips: BWx10, +30x10, +30x10, +30x10
Wide Bench: 90x10, 90x10, 90x12
Long Paused Bench: 80x8, 80x8
DB Flyes: 15x10 x3

Skullcrushers (CGBP): 30x10(10) x3
Bench Dips (Over head extensions): 15(25x8) x3
 
Friday and today's training.

20/9/13 Shoulders + Biceps

OHP: BAR, 40x10, 50x10, 50x10, 50x10
Seated DB: 15x10, 20x12, 20x12
Lateral Raises: 10x12/12 x3
Front BB Raises: 20x10 x3
Side Raises: 7.5x10/10 x3
Reverse Flyes: 10x15, 12.5x15, 12.5x15
Band Pull a parts x lots
Ez Curls: 20x5, 40x10, 40x10, 42.5x10
Hammer BB Curls: 30x10, 32.5x10, 35x10
21s: 20, 22.5, 22.5

21/9/13 Legs

Mobility x 30mins
Low Bar Squat: BAR, 40x10, 60x8, 80x5, 100x8, 120x8, 150x8, 170x8 (PB)
Walking Lunges: 45x20, 45x20
Front Squats: 40x8, 40x10, 40x12
BSS: 20x12/12 x3
Calves
 
Was feeling a little lethargic going into this workout, so decided to mix it up a little.

23/09/13 Chest + Triceps
Bench Press: BAR, 60x8, 80x6, 100x4, 120x3, 130x6, 130x6, 100x10
Wide Bench Press: 90x10, 90x10, 90x10
Bench Press: 70x20, 60x20, 50x20
Dips: BWx15,12,10
Bench Dips x all kinds

Went heavier then finished off some some pumpz.
 
Tonight felt good despite diet being crap and generally feeling rubbish. Only had an hour too.

mobility x 20mins

Chain Squats
BAR
60x10
40x8 - 50kg of added chains at the top from here on.
80x7
100x6
130x3
140x3

3ct Beltless Paused Squats
100x3
120x3
140x3

L-Sit x long hold
HLR 10,10,8
LLR 10,10
 
Djdom56 said:
In for gains brah, in for gains :)
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<3

Syla5 said:
Is this actually your stealth way of prepping for nationals?!
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Nope, no competing in the pipe line.


Today's antics.

45 minutes mobility
Shoulder Internal Rotation
Thoracic Extension
Pecs

Beltless Deadlifts
Worked up to 130kg, focusing on form and pausing at various points. Goal is to deload the weight on deadlifts and work on improving form.

BOR
60x10 x4

Chins
BWx10 x3

Core x all kinds
 
After 30 minutes mobilising I squatted with my feet pointing forward, rather than my usual slight turn out, the difference was quite staggering. Felt all kinds of good and stable. Bench press has been tricky recently because I've been mobilising my pecs and shoulders before which has meant strength down a bit but less snaps.

Paused Bench
BAR
60x6
80x4
100x3
120x2
130x3
140x3 - felt really good, time to build this back up.
100x7 - volume paused, RIP.

Paused Squat
BAR
60x7
100x3
120x3
150x3
160x3 - firing so well, 0 knee collapse. The gains are going to be stronk. Depth was much better.

Chins
10,10,10 - hard. focusing on form as well which made it tough.

More squats tomorrow :)
 
Syla5 said:
soooo where is this going now???
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Stronk.

Steedie said:
He's a man stuck in limbo, unable to commit to gains, but not wanting to do the powerlifting comps either

We should hold an intervention
Click to expand...

Well.. when I started to loose strength it made me realise, I don't want to a weak chump, so yea, that's what went down. Strength is important to me it seems.

I'm not ruling out comps in the future, but nationals was certainly off the cards because of work stress.

BennyC said:
I can't maintain feet parralell/pointing forward on a bodyweight squat without my feet curling up a bit but I always use this position when I've a bar on my back, somehow I'm able to maintain it.

Constant torque, constant tension, constant gains.
Click to expand...

Yea BW squats aren't great for getting dat maximum torque feels.
 
Those sleepy feels.

Mobility x 20 mins

Deads
BAR
60x8
100x6
130x3
150x3
170x3
200x3 - bloody bar roll making things damn hard.
220x1 - poor lift, something isn't connecting in my form.
220x1 - much better, setup was better.
Will take a while I think to build up some top end power with my form change. Need to work on speed off the floor, chains incoming.

OHP
BAR
40x6
50x7
60x7
50x8 - OHP position has improved a bit with my pec mobility recently.

BOR
60x10
70x10
70x10 - feeling juicy.

Drips
12
20,20,20
 
This week has mainly been about trying out a few ideas and seeing how my body responds, with next week being the start of a 5-6 week block. This week highlighted a couple things, but mostly I can't heavy squat and deadlift so much without fatigue kicking my ass. Last night my legs wouldn't respond to squats at all, but chest was fine.

Mobility x all kinds

Squats
BAR
60x10
80x10
100x6
130x6
150x3 - fatigue so quickly, knew it wasn't going to work really.
150x3

Bench Press
BAR
60x10
80x10
100x10
125x9 - damn, could have got 10 if I'd not done as much on the previous set :p

Paused CGBP
80x7
100x5
100x5
100x5
60x10 - not paused.

BSS
20x10/10 x2 - major foot cramps on this so had to stop a set short.

Chins 8,8
 
Yea fatigue was pretty immense. Considering the week before I was doing 150x10, 170x8 lol

Working on deadlift form today, went well I think.

Mobility x 30 mins

Beltless Deads
BAR
60x2 - RDL, full stretch.
60x10
100x5
130x3
150x3
170x3 - pretty good, no major form break.
170x3

BOR
60x10
70x10
80x10 - now this is hard, especially as I'm almost parallel to the floor and being strict.

Wide Pullups 8,8,8

OHP
BARx8
40x8
50x8
50x10 - last 2 were push press.

HLR 10,10,01
LLR 12,12
 
All kinds of paused tonight, and a PB :D

Mobility x 30mins

Paused Bench
Bar
60x6
80x4
100x3
120x2
130x1
145x3 - strength coming back.
135x3

Paused Squat
Bar
60x8
100x3
120x2
150x2
175x3 - PB - that was bloody tough, the 3rd rep felt so slow.. but got it! 170 was previous PB

Paused CGBP
90x5
100x5
100x5 - going for 110 next week.

Paused Dips
BWx8,8,8 - dat stretch.
 
Delvis said:
I'm confused, are you doing a strength orientated block? :)
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Back to PL now. I did 6 weeks of BB and although it was a nice change, I couldn't stand getting weaker. Turns out strength IS more important to me.
 
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