Time to maintain those gainz

Flying off tmr. Last workout of the year.did my press 72.5kg, 10 sets of 3. Felt easy. Then went to try my bench 1rm. Shitty form (true friends give honest feedback) so I need to work on that. Hit 130kg. Wasn't easy but twain said the raw benching strength is there. Came back from buffet. Hit the bench again. Tried to max out reps with 100kg. Did 9 reps for two sets. Then hit a 6 rep. Dropped to 85, rep out and then drop to 80, rep out again. Hahaha. All the bench to make up for the past month. Gonna miss SMU gym

Press and back

Kneecaps being a bitch still. Shall lay off legs for the next few days. Press 70kg for 8 sets of 4 reps. Db row 45kg for 3 sets of 6 reps. Pullups 5 sets of 10. Neutral grip pullups 3 sets of 5. Machine row 3 sets of 10 (light). Lats pulldown work up to 5 reps of 105 from 68(10 reps), 8, 6, 5, 3, 5.

Smolov Monday and Tuesday

Had to compress the final sessions in Monday, tues, wed, thurs. Monday, Tuesday and Thursday will be double smolovs. Wed will be press and some back work and maybe arms. Kneecaps began to ache today. Could be from all the squats. Presses were fine. Pretty happy to end this all.

Squataday with press

Bad omen when I entered the gym. Wrong music. Look around the gym. No lifters. Only a bunch of dudes benching 60kg and curling 10kg. Saw who is on duty. No spotter today. Squat first then press. So I tried to push myself a bit since the 142.5 felt light on wed. Up to 145kg. Did 100x3,115x3,130x3,145x3x3 then decided to lower the weights before I got myself a one way tix to snap city. 142.5x3. Presses were fine. 70kg for 3 reps for 10 sets. Had 2 ribs today. ^^

Press

Presses: 67.5kg for 4 reps, 8 sets in total. But I suspect I actually in fact did 9. Did some ab work after that, which leaves me thinking that my abs are in fact quite weak. 4 sets of 10 upside-down sit-ups (not sure abt the name). Pretty short and simple workout.

Back day brah

Back day again. Db row 40kg 3x12. Cable row stack: 3x12, with the last set having Lim Biao standing on top. Machine row 3x12-15. Face pulls 3x12. Assisted pullups 6x10-12. Ez curl with 40kg 6,6,5. Preacher curl 2x10. V taper brah

Squat and press

Squats. Low volume today. Seems that volume will be getting lower which is good cause I feel more confident completing my sets. 143kg felt light today. Squats: 100x3,105x3,120x3,143x2x3. Press: 7 sets of 5 with 62.5. Pullups 3x10. Coached my frens for a while on their form and how to maximize their gains. :D

Back day Brah with curls

Back day and a bit of biceps. Need to get those guns ready for gun show. Or in case of zombie apocalypse. Db rows with 40kg, 3 sets of 6 reps and rep out a set of 12.
Cable row stack, 4 sets of 15.
Assisted Pullups, 4 sets of 15.
Straight arm pushdown, 3 sets of 10-15.
Hammer curls with 22.5, 3 sets of 6.
Ez bar curl with 20 a side, 3 sets 8,6,5.
Leg raise, 3 sets of 12

Went to republic of steak today, tasty chicken and side dishes. Portion smaller but taste wise is better. Went to catch Rise of the Guardian with Zhangyi, Daniel and Matthew, no homo. It was funny and touching at times. But mostly i was like dafuq am i watching this when the kids around us burst out laughing. Then had double chicken for Indonesian Riverside. Yummy! 

Smolov Monday

Good sets today. Depth was there. Speed was there. Felt really strong. Must be dat der amino energy. Or Rob Bailey. 135kg moved fast and I was able to go deep. Squat: 90x3,105x3,120x3,5x5x135. Press: 6x6x57.5.

Squataday with press

Today I managed to do my sets without supps. Fasted and with no pre workout. Why? Cuz we have gym staff who don't lift and don't understand my situation. And we have pussy music playing. But I overcame that and I believe I will be stronger. Squat: 100x3,113x3,130x4,135x5 for 4 sets. The 135 felt damn heavy. First set was slowwww. So I blasted some Rob Bailey with my earpiece. 2nd set was much faster. 3rd set took a lot out of me. Did 4 reps with the 4th taking a lot out of me. 5th rep was a failure so I took a breather then try again. 4th set was better but Tim helped me clear my sticking point for the last rep. Presses was done with almost no blood in my head. Almost fainted from the first set. But took a video and form was good. Repeat that for 10 sets of 3 with 67.5kg. Cleared it. Learnt a new phase. YBLWB. Haha

Press on for boulders!

Pressing today. Was feeling sore from Wednesday. 8 sets of 4 reps with 65kg. Note to self: pace yourself. Tried to pace Twain benching and end up burning out during the last two sets. Rest time is important for strength work. After pressing, did some face pulls. Two conventional sets of 30 reps, then did 3 sets of face pull with the initial starting postition near the sternum. 15,15,20. Then did 4 sets of assisted pullups for 10 reps each. Some dude see me struggling on the machine, must be thinking that I can't do pullups again. But who cares what pol think. Ended off with 3 sets of 10 leg raise. Abs now sore like shit. Had a XL plate of roast pork,duck rice and 1L of HL chocolate milk. All kind of Gainz.

Back day brah

Back day. Finally some cobra back work. 3 set of pullups to warmup. I realize i really do have prorblem pulling cold. 10,10,8. One arm barbell row. 3 sets of 5 with 20kg and the bar (13kg?). Difficulty in balancing the bar. Will work on that. Cable rows. 3 sets of 15. Moved onto straight arm push downs. Need to work on the mind muscle connectivity. Did lats pull down. 3 set of 8. Moved onto some bicep vanity work. Woot woot.curling in the squat rack with 40kg. 6,8,6. Like a douche bag. Lastly, end it off with incline curls with fat gripz. 2 sets of 10.

End of exams! Squat!

Today is the end of my first Sem as a year two in SMU. I really learnt my lesson. To study way before hand. Anyway enough of studies and stereotyping of guys who gym a lot (they don't study blah blah blah). Today with Tim around felt quite sure that my depth was there. Decided to increase last set's weight to 145kg for a nicer number. 3x100(98). 3x113. 3x128. 3x3x135,3x145. Then did 7 sets of.5 with 60kg for press. Then moves to do a bit of pause benching. Worked up to100kg x2. Did 8 sets of 10-12 leg raise.

Smolov + Smolov jr.

Today was the beginning of Smolov for legs paired with Smolov jr. for press. Felt great pressing though rest time was longer until my rack got stolen twice. Why was the rest time longer? Because I was talking to Sam. Turns out that he have competed and basically the take away from our convo was that most guys who compete are roided up. Not really much of a secret but still kinda depressing right? Nah. Just gonna push myself to grow more. Did not lose out for not taking any "Advanced vitamins" anyway. Still growing and gaining. In fact I would like to pat myself on the back. For someone who started squatting 5 reps of 60kg last year I have come a long way. Sure technique needs polishing and ass needs to go lower but hey, I know I can achieve more. And it is more about the experience if anything if I compete. Anyway rep scheme listed below.

Squats:
4*90
4*105
4*120
3*135
2*4*135

Press:
6*6*55

Lateral raise:
1*20*7.5

Smolov intense saturday

Saturday's intense session is really recovery squatting. 1 set of 4 reps with 100,105, then 5 sets of 4 reps with 120kg. Good depth today. Me thinks. Did Db rows. 5 sets of 12 reps with 30kg. Followed by cable row for upper back. 3 sets of 10. Then we hit the straight arm push down for 3 sets of 12reps. Ended off with 3 sets of 10 with Lats pull down machine. And 3 sets of laterals with the last set being pushed hard by twain.