Week 4 already. Crazy how fast these go… getting a good idea for what my lilliebridge method summer run will look like. Using friday as the acessory day I’ll avoid those unrecoverd sessions for main lifts. Monday will be deads n squats rotating heavy every other week. Wednesday will be bench day rotating heavy and reps each day. Friday will be all acessory…so maybe Closegrip for bench . Pause squats and deficit deads. All in light, higher reps bodybuilding style…ect…
Monday 4-6-15
B.w- 237.5 Lol ouch. Literally start intermittent fasting tonight again and the goal of losing some weight over the last 6 weeks of this cube cycle.
Belted working sets. 1-2 mins rest
DEADS HEAVY
warmup- 3 " deficit. Deadstop.
135x6
225x6
245x3
265x3
275x2
295x2
Work- from floor. Deadstop. Doubles EEMOM
315x2
315x2 add belt here
335x2
335x2
335x2
Singles EMOM
355x1
355x1
355x1 slower
Snatchgrip- grip n inch outside rings.tng
315x3
315x3 these were challenging, overall more than the 355 sets. The first rep super hard . Really wanted to pull me forward and round.
Pause squats- beltless @60 percent +10 pounds over last Cycle.
Over warmup
135x3 3sec pause
205x2 2sec pause
225x1 1sec pause
7 sec full atg pause
170x5
170x5
170x5 had my son count 7 one thousands after I was paused. These were def. More challenging than last time!
Incline bench
warmup- tng
Barx5
135x5
205x5
work- 2 sec pause
205x5
205x5
205x5
205x5
205x5
spoto overload- tng
225x8 happy here!
225x6
Barbell curls
Hands on smooth - deadstop at bottom
45x10
65x10
85x8 last two slow…
hands on knurling
85x10
65x10
45x10
laying knee raises- 2 sec hold heels 2 " off floor.explode knees to chest
x15
X15
X15
Good day overall. Had some major pump in my bis and front delts at the end. Felt solid in all my pulls. Body feels good.
Monday 4-6-15
B.w- 237.5 Lol ouch. Literally start intermittent fasting tonight again and the goal of losing some weight over the last 6 weeks of this cube cycle.
Belted working sets. 1-2 mins rest
DEADS HEAVY
warmup- 3 " deficit. Deadstop.
135x6
225x6
245x3
265x3
275x2
295x2
Work- from floor. Deadstop. Doubles EEMOM
315x2
315x2 add belt here
335x2
335x2
335x2
Singles EMOM
355x1
355x1
355x1 slower
Snatchgrip- grip n inch outside rings.tng
315x3
315x3 these were challenging, overall more than the 355 sets. The first rep super hard . Really wanted to pull me forward and round.
Pause squats- beltless @60 percent +10 pounds over last Cycle.
Over warmup
135x3 3sec pause
205x2 2sec pause
225x1 1sec pause
7 sec full atg pause
170x5
170x5
170x5 had my son count 7 one thousands after I was paused. These were def. More challenging than last time!
Incline bench
warmup- tng
Barx5
135x5
205x5
work- 2 sec pause
205x5
205x5
205x5
205x5
205x5
spoto overload- tng
225x8 happy here!
225x6
Barbell curls
Hands on smooth - deadstop at bottom
45x10
65x10
85x8 last two slow…
hands on knurling
85x10
65x10
45x10
laying knee raises- 2 sec hold heels 2 " off floor.explode knees to chest
x15
X15
X15
Good day overall. Had some major pump in my bis and front delts at the end. Felt solid in all my pulls. Body feels good.
Wednesday 4-8-15
B.w -228 a 9.5 pound drop since Monday morning. I started Intermittent fasting as of Monday. More impressively, I weighed 228 before work Tuesday as well. So really…a 9.5 Pound drop In one day!..
BENCH REPS
warmup- slow eccentric. Explode up.
Barx10
135x8
225x6
245x4
265x2
Work- tng
285x8 I realized here I didn’t feel real strong
285x8 last two slower…but not horrible …on each set
Comp. Paused bench- again. Ok… but not great…
305x3 1sec pause
305x2 2sec pause
305x1 3sec pause
Closegrip bench- 1 sec pause. Hands touching smooth
265x6 wanted more. Oh well
265x6 happy to repeat. .
225x6 feet up. Spoto. Paused. Every variable possible to torcher myself. 6 was slowwwww… … . .
Chins- b.w plus shoes, water and belt (wear belt for pause benching) was 235.
Full 1 sec deadhang
X1
X2
X3
X4
X5
1 sec hold at top
X6
Deadhang- minus shoes n belt now
X5
2 sec hold at top now
X3
X3
AB wheels- tng. Pause last 2 reps only
X8
X10
X12
Spoto- just off floor 1 sec hold. Explode back
X6
Real good finish and push on a day where I didn’t feel explosive or strong necessarily.
Friday 4-10-15
B.w- 226- down 11.5 from Monday morning.
No belt. 1 min rests
SQUAT EXPLOSIVE- changed it up a bit today . Paused my explosive reps. Explosive reps my paused sets.
Warmup- tng. Strict form. Atg
Barx12
135x10
205x8
225x6
Work- to parellel. 1 sec pause.
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2 got better as sets went on…
Overload- tng.
255x5
255x5 last one on each slower…
Widegrip- tng.
225x8
225x8 last two on each tried to pull me forward a bit… Goal met.
Paused deadlift- no belt. Strict form . Full 2 sec pause just off floor
135 x 5
205 x 5
225 x 5 got 3,5 sec holds on last two
205 x 5
135 x 5
Rows- 2" def. Deadstop.
135 x 8
165x18 2 more than last Cycle
165x14 was depleted here…took a Cple mins after…
165x12 rest pause 10sec
X2
X2
Busy week at work. Def. A bit under recovered. But ate well n got mobility in.
Core feels stronger, all no belt session went well.
Finally some nice weather around here. Nother busy week at work ahead as we have 2 ppl on vacation and just in general busy. Kids go back to school …so the broken sleep merry go round begins again . I miss their spring break as its ending already. …
Each week I’ll consider some ideas for my upcoming run on Lilliebridge method.
Considering a run at improving my atg squat. i now do atg pause squats as assistance on deads day. However on squat day I cut them all at parellel. … to move more weight. So it’s a highbar parellel squat. Assistance would merely be paused atg.
Also considering improving my pause bench. All reg. Benching done in paused rep format. Using incline after for high rep assistance .
Which would then lead to Closegrip being my 2nd press day. Using its own max.
Deads would be the same. The assistance would be deficit deads and or power shrugs.
A quick look at a week may looks like
MONDAY
Deads- heavy
Squat- light (alternating each week)
Barbell rows
WEDNESDAY
Pause bench- alternating heavy/reps each week
Incline bench- reps/heavy alternating
Chins
AB wheels
This concludes the main lifts for the week.
FRIDAY- assistance day
Atg pause squats
Power shrugs- alternate these each week reps/techniques
Closegrip bench- alternating heavy/reps each week
( any other arm work or abs also if wanted)
Monday 4-13-15
B.w -228. Good start.
1 min rests. Some belt.
DEADS EXPLOSIVE
warmup- 3" def. Deadstop
135 x 8
225 x 6
245 x 4
Work- same. EMOM doubles. No belt
I have Nasty feeling chunk missing just above my middle finger callus on my right hand. Made every set a challenge to get a tolerable grip to pull. Got thru…but I did cut some sets today to get by as well.
275x2
275x2
275x2
275x2
275x2
275x2 good. Some slower due to babying grip tho.
From floor. Doubles EMOM.
295x2
295x2 added belt here
295x2
295x2
295x2 weight moved well. Belt just helped me focus on grip
snatchgrip - tng. Straps. Grip 1 inch outside rings
265x10 went a bit heavier and just cut the other set I normally do here. Last two reps tried to pull me forward a bit and felt some burn in hams/glutes. Good.
Incline bench- cut a set each from paused sets and spoto.
Warmup- tng
Barx10
135x5
205x5
1 sec paused reps
215x5
215x5
215x5
215x5
spoto- tng
235x6
paused squats- 5 sec full pause. Same as last Cycle +10 pounds
over warmup
135x3 3 sec pause
205x2 2 sec pause
225x1 1 sec pause
Full 5 sec pause +2 bounces each rep
205x4
205x4 added belt here
205x4 10 sec pause last rep
135x4 beltless. 10 sec pause each rep
Barbell curls - dead stop at bottom. Strict.hands on smoothe
45x10
65x8
85x6
tng- strict as possible
95x8
95x6
95x6
45x15 hands on knurling.
laying knee raises plus a crunch- aka double crunch?
X16
X14
X12 1sec pause at Full extension and contraction on all reps
Great day. Body feels good.
Wednesday 4-15-15
B.w 226- I have been hitting all my meals in my 8 hour windows and fasting as intended out side of that. Worked 12 monday, 12.5 tuesday…what will Wednesday bring?
BENCH HEAVY
warmup -tng
Barx10
135x5
225x5
245x3
265x3
285x3
Work- tng doubles.
300x2
300x2
300x2
Comp pause- belt n chalk.
325x1
325x1 1sec pause. Moved o.k.
315x1
315x1 2sec pause. Bit faster.
Closegrip- finger touching smoothe. tng. Amrap short of failure
295x5
275x7
245x12 these all moved well.
Chins- b.w plus shoes, water n belt = 234
1 sec hold and hang
X3
X3
X3
X3
X3
Tng
X6 barely- had to focus on grip every set as that spot on my hand is still not healed and touchy on pull Movements.
AB wheels- tng
X8
X8
X8
1 sec pause
X8
Working alot this week. Sleeping little. We have 2 ppl on vacation , which is the max allowed and now one guy injured. 3 down at my work means 12 hr days.
I’m def. Good for a 335 paused bench despite cutting some weight. But not sure if much more. At peak I think 350 is there on the perfect day…but cutting weight and working 12s? Def not. I have 4 weeks to monitor this as…I need an accurate paused bench max to start this summers focus on it.
My gosh. Of I could pick a squatter to emulate it’d be this guy! Highbar…atg… his paused squat is faster than most ppl reg . Squat.
Much goal!
Just some motivation for upcoming changes.
Friday 4-17-15
B.w 223- I’ve hit every fasting window so far. Down from 237.5 11 days ago.
Belted working sets. 2 min rests
SQUAT REPS- I am beginning prep for my full atg sessions this summer by doing all atg paused squats as warmup on my parellel squat day for the next 4 weeks.
Warmup- no belt. Full pauses. Note- wearing same shoes each week.
2sec full pause
Barx5
135x5
205x5
1sec pause
225x3
245x3 add belt. Did very little as its too loose now
265x3 tightened one notch. Perfect. Still fought lean on 3rd…
Work - to Parellel. Tng
275x8
275x8
275x8 p.r or ties p.r for 3x8.
Overload
295x3
295x3
Back off set. Atg 2sec pause
225x5
Paused deads- 2 sec pause. hand still touchy. Just hit top set and get out.
135x4
205x4
225x4
245x4 had some back fatigue from squats. . Called it
Rows- 2" def. Deadstop. Used straps. Akward.
135x8
185x12 felt awfull. Never used straps here before.
185x10 much better… did nothing different… adaptation .
185x8 same.
I was whooped from squats. That first 8 set was mentally tough. The 2nd set had me winded a d between the two my mind said skip the 3rd. I came back tho and hit it for the best of the 3 sets! But I was whooped. My overload went o.k…but literally just finished me off. Made me feel almost sick…
My hand is healing. Just tight now and I can feel it strain on pulls. Don t wanna rip it and have it linger.
Straps on rows was akward and the first set with everything else had me thinkin just cut it short. But I talked my self Into trying just one more set… twice.
A look at my atg form.
The full range of motion def. Makes the load capacity less.
I def . Have some technical work and cues to hone in on…but now that I’ve got some squatting under my belt I’m hoping I’m more prepared and can make a positive run at it.
One thing for sure- I wish I had a pair of squatting shoes to try. I believe I have very decent Mobility for this style squat and therefore it’s jot for the bandaid reasons that some ppl use them for. Im Just thinking consistency and stability.
I fought lean on that 3rd rep @265. I’d really like to be able to nail it paused for 5 by the time my summer session begins. ( I could do 5 now, but it’d be sloppy, I’m talking clean n smooth 5.) And that’s just a bar I’d like to set as a starting point .
Nitrate coated gloves. No grip issues this week!. Plus love having these around for work in on stuff or yard work.
Also thinkin about getting these. Reviews look good. Workhorse shoe at reasonable cost…
These rogues keep show in up as out of stock.
Also like the Pendlay and Wei Rui . Somethin under 100 would be nice tho as I don’t compete. But… won’t buy Nothin that’s not solid sole and .75 heel.
Week 6. 3 left after this before my summer program begins.
Kinda rushed decision…but after 2 days of research and reviews I ordered the Warrior squat shoes. Everything kept pointing to them…Literally. also upon discovering the rogues I liked were sold out… I seen at times the Warriors have been sold out as well. And when this happens it could be for months! So my size 11 was In stock and felt like i better order.
Looks like some heavier weight this week both deads and squats.
Monday 4-20-15
B.w 228
1 min rests. Belted working sets.
DEADS REPS
warmup- changed it up a bit. Power shrugs from 3" def. to get a feel for them. Beltless. Deadstop.
Barx5 stiff legged here only
135x5
135x5 from 3" def. Starting here
225x5
245x3
265x3
275x1
295x1 less explosive here
315x1 basically a deadlift then a shrug
Work- belt.from floor. Singles. EMOM
335X1
335X1
335X1
335X1
335X1
335X1
335X1
335X1
Doubles EMOM
315x2
315x2
315x2
315x2
315x2
315x2
Snatchgrip- grip 1" outside rings. Off 2"def. .tng
225x8
225x8
Pause squats- atg.3 sec pauses. 70 percent plus 10 pounds over last cycle
Warmup- 5 sec atg holds. No belt
135x1
185x1
205x1
225x1 felt strong here
work- 3 sec atg holds. Belted.
235x3
235x3
235x3 5 sec holds here
225 x 3 beltless back off set
Incline bench
Warmup
Barx10 tng
135x5
205x5
Work
225x5 paused
225x5 tng
225x5 tng
Spoto- paused
255x3
255x3
255x3 got a hair deeper each set
Ez. Bar curls- tng. My bar setup weighs 16 Pounds.
Barx20
36x15
66x10
86x10
106x5
106x5
106x8
Full body crunches- laying down. Cross arms over chest and do a crunch while also doing a knee raise to chest. Pause 1 sec at full extension before next rep.
X12
X14
X16
Great day all around. My body is feeling awesome.
Good solid beltless work as warmup.
The singles n doubles EMOM are going well. I’m getting a bit more weight for a bit more reps. So I didn’t mind goin extra light on snatchgrip for reps. I just added more deficit.
The activation from doing heavier deadlifts before squats can be awesome. Today was one of those days. Nice solid 3 n 5 sec holds today. Really focused on getting tight and controlled descent which just rolled into solid holds every rep. Even went longer at times.
Finally felt decent on Incline again . Been akward for a while. Weight moved smooth and suprised my self on those paused spoto as they were 10 Pounds heavier than planned.
Curls felt strong again for first time as well. My slow rep progression has allot to do with that and glad I took it slow. Left bicep gets fatigued and a little tight at times thru ought work week. But is healed and had zero issues today.
Wednesday 4-22-15
B.w 224.
1 min rests.
BENCH EXPLOSIVE
warmup- tng
Barx10
135x8
225x6
Work- tng. Explosive. On the minute.
255x2
255x2
255x2
255x2
255x2
255x2
Comp. Pause - 1 sec pause .
265x6
265x6
Closegrip- hands touching smooth. Amrap
235x12 paused each rep. Leg cramp here…
235x10 tng. Used a diff. Foot setup. Felt burn in tris… Goal met.
Chins- 1 sec hang at bottom. 1 sec hold at top
Did 10 sets of 3= 30
Then one amrap- got 6
AB wheels- really focused on form n stayin tight. Nice Controlled descents and full pauses where noted
X6 tng
X6 paused
X6 paused
X6 spoto* hold just off the floor.
Still work in 11 n 12s. Felt quite run down since my deadlift session . Woke this morning feelin best I have in 2 days tho.
Looks as tho my squat shows should arrive by friday. Now the debate is to squat in them immediately or not? It’s my heavy squat day a d is the only reason I questions starting that day. Either way from here on out I’ll be wearing them… 3 weeks prep till my summer program is very ideal.
Fasting going well. Still hitting my windows consistently. Work makes that easy… I weigh 224, down 13.5 pounds from just over two weeks ago. I feel* lighter than that. Feel leaner in my mid section…n upper body overall. Muscles feel harder?
No real goal weight here. I mean I was 215 daily and felt good there, so I’d be happy with that honestly. If I can keep on it, 205 would really wanna be the least I weigh, again, honestly.
Eric is a beast!
Guy is an absolute monster…
[quote]Alpha wrote:
Guy is an absolute monster…[/quote]
His pulls n squats are Insanely fast