Last bench session before Meet

Warm up as per normal, with bands and foam rolling. 

Bench 

Bar * 10 * 2

60 * 5

80 * 5

100 * 3

120 * 1

130 * 1

135 * 2 (comp style)

145 * 1

Band face pulls

200 plus

Pull-ups

3 * 10

Foam roll and get Sam to press my glutes :) Thanks Sam. #nohomo

Today I ended my last training session in preparation for Hong Kong. I have done all I can for the meet this Saturday. So far the last 3 training sessions were the best sessions I ever had. 140kg * 3, 140kg * 4 and 150kg * 2. Every rep was fast. Looking back at my 140kg for a slow single with my head lifting off the bench in March, I know that I have come a long way. Many thanks to my family and friends, especially Team 22. Honestly speaking, I am really dying to have a medal for this meet and I heard that the competition was not as tough but no one knows what can happen. I am a dark horse, no one has heard of me before I took part in SPO 2013 and there can be others like me, some random dude training just as hard or harder than me. But no matter what, I am going to give my best shot this Saturday. Cheers.  

Semi Leg day (Glutes)

Today's training was meant to be 8 sets of 2 for speed squats but I was really stiff so had to stop squatting and work on mobility and glutes activation which is lagging.

Did the single leg hip thrust with body weight, curling the balance ball with one leg and stretching

Good mornings (Narrow stance)
60 * 8 * 4
60 * 8 * 4 (Dead stop)
60 * 5 (Wider stance but less glutes)

Hip thruster
40 * 10
60 * 8/10/10 (1 sec contraction)

Dead squat
60 * 5 * 3
80 * 3 * 2

Stretch and form rolled

Bench Double (PR)

Warm up with bands + foam rolling

Bench
Bar * 20 * 2
60 * 10
80 * 5
100 * 2
110 * 2
120 * 2
130 * 2 (rest time from 100-130 is just loading of plates)
140 * 2
145 * 2
150 * 2 (PR)
152.5 * 1 (Grind 2nd but butt left off and fail to lockout)

Bench Daddy
152.5 * 1
155 * 1
160 * 1
165 * 1
170 * 1

Comp Style Speed Bench
120 * 1 * 2
110 * 1 *6

Pause squats

Pause squats 

Did pause squats with 60,80,100 for 5secs-10secs pause for multiple sets. After every set that jk did. Probably about 6? 

Dead squats

Did dead squats with 60,90 for triples, just for the fun of it. Should add this in next time. 

Squat doubles

Warmup with form roll + bands for shoulders. Super stiff today.

Squat 

Bar * 10 * 3

60 * 10 

80 * 5

100 * 5

110 * 2

120 * 2

130 * 2

140 * 2

150 * 2 (beltless PR)

160 * 2 

170 * 2 (PR)

Speed deadlifts

60 * 2 * 6

Hbbs

80 * 6 (5s pause) 

80 * 12 * 5

Core
GHR abs SS Back extensions
15/20 * 3

Benchpress for 4s

Warmup with bands

Bench 

Bar * 10 * 3

60 * 10 * 2

80 * 5

100 * 4

110 * 4

120 * 4

130 * 4

135 * 4

140 * 4

142.5 * 2

Pause bench 

130 * 4

Bench daddy

130 * 2

140 * 2

145 * 2

150 * 2

155 * 2

160 * 2

162.5 * 2

165 * 1

Speed bench 

100 * 2

110 * 2

120 * 2 * 4

Band mobility

Oly squat

Oly squat 

60 * 8 * 3

80 * 8 * 3

100 * 9/10/10/10

Pause squat 

100 * 1 * 3 (5sec pause) 

80 * 3 * 5 (5sec pause)

Meadow row

20kg * 12 * 3

GHR abs SS back extension 

15 * 3

Volume squat

Warmup with rolling and stretching 

Squat

Bar * 10 * 2

60 * 5 * 3

80 * 5

100 * 4

110 * 4

120 * 4

130 * 4

140 * 4 (beltless PR)

150 * 4 * 5

150 * 3

145 * 2

Right glutes tighten up.

Good mornings 

60 * 10 * 5

Pull-ups to chest (neutral grip) 

5 * 10 

Abs SS back extensions

15 * 3

Bench triples

Bench

Bar * 10 * 2

60 * 10 * 2

80 * 5

100 * 5

120 * 3

130 * 3

135 * 3

140 * 3

143.5 * 2/0 failed to grind up last rep

Comp style bench paused

135 * 3

3 board press

145 * 3

142.5 * 3 * 2

Speed triples 

115 * 3 * 6

Face pulls 

20 * 10

Squats

Squats

Warm up to 130 * 3 beltless

125 * 5 belted

122.5 * 3 * 5 beltless 

Pause squats (5s)

100 * 1 * 10

Pull-ups to chest

3 * 15

Pull-ups 

12

Pause bench deload

Warmup with foam rolling 

Bench 

Bar * 10 * 2

40 * 10 * 2

60 * 5

80 * 5

100 * 5 * 5 (2s pause)

Barbell Press

50 * 5 * 5

BNP

40 * 10 * 3

Hanging knee raise

10 * 5

Back extension SS GHR abs

30,30

Squat accessories

Leftovers from last session

Squat 

Bar * 10 * 3

60 * 5 * 3

80 * 5 * 2

100 * 5 

120 * 5

130 * 5 * 5

Pull-ups to chest

3 * 10

Kroc rows

45 * 10/20/25/10

Core

Toes to bar

5 * 3

GHR abs SS back extensions

BW 15 * 3

Bench Singles

Longest session under the bar by far for bench..

Warm up with bands and cuff rotator 

Bench

Bar * 10 * 2

40 * 10

60 * 10

80 * 5

100 * 1

107.5 *1

112.5 * 1

117.5 * 1

122.5 * 1

127.5 * 1

130 * 1

132.5 * 1

135 * 1

137.5 * 1

141 * 1

143.5 * 1

145 * 1

146 * 1

147.5 * 1

148.5 * 1

Face pull 

20 * 20

Leftovers

Foam roll + stretch 

Dead stop good morning

Bar * 10 * 2

40 * 10

50 * 10

70 * 8 * 3

Bicep curls

12.5 * 12 * 5

Hammer curls

12.5 * 10 * 3

GHR abs SS back extensions

+10kg * 20 * 3

Deficit deadlift 

60 * 10 * 2

Foam roll

Squat + light deadlift

Warmup with mobility + foam rolling 

Squat 

Bar * 10 * 2

60 * 5

80 * 5

100 * 3

120 * 3

130 * 3 (all beltless) 

140 * 4

150 * 4

160 * 2

155 * 4

150 * 4 * 4

Deadlift 

100 * 3 * 8

Oly squat 

110 * 10/8/7/5

BW GHR abs SS back extensions 

30/30

Bench triples + squat doubles become single

Warmup with bands

Bench

Bar * 10 * 2

60 * 10

80 * 5

100 * 5

107.5 * 5

112.5 * 3

130 * 3

132.5 * 3

135 * 3

137.5 * 3

140 * 2 

Cannot get an arch today so just squeezed traps. Was loose which costed me my 140kg sets. It's a PR but felt nothing like one... Can't wait to sleep + eat + train.

Squat 

Bar * 10 * 3

60 * 5 * 2

80 * 5 * 2

100 * 5

120 * 3

130 * 3

140 * 3

150 * 2

155 * 2 

160 * 1/1 first set show was wet, slipped 

165 * 1 * 4 could not get tight enough for doubles. Must really squat more often.

Bench accessories

Warm up with bands

Bench

Bar * 10 * 3

60 * 10

80 * 5

100 * 5

Spoto press

120 * 3

122.5 * 3

125 * 3

122.5 * 3

Comp style bench

130 * 2 groove felt off, lost the 3rd rep

130 * 3

Neutral grip Db shoulder press

20 * 8

30 * 8 * 3

Close grip bench

80 * 10 * 3

Kroc row

45 * 15 * 3

GHR abs SS back extension

BW * 10 * 2

+ 20kg * 15 * 3

Incline curl

10 * 10/10/12

Bench accessories

Warmup with bands

Bench

Bar * 10 * 2

60 * 5 paused 

80 * 5 paused

100 * 5 paused

Spoto press (1 inch 2 sec)

117.5 * 4 * 4

110 * 4

Kroc row

40 * 20 * 3

GHR abs SS sit-ups

20kg * 15/15 * 3

Triceps Db extensions

12.5 * 15 * 3

Bench 5/3/1 + volume squat

Warmup with bands

Bench 

Bar * 10 * 2

60 * 5

80 * 5

92.5 * 5 

105 * 5

122.5 * 9 (PR)

Joker

127.5 * 2 (shoulder delt off)

Bench daddy close grip

132.5 * 5 * 3

Squat 

Bar * 10 * 2

60 * 5 * 3

80 * 5

100 * 4

120 * 4

130 * 4

135 * 4

140 * 2

145 * 2

147.5 * 1 

Up to this point my elbow and my delts really giving me a lot of problem. Mentally I have given up. Then I listen to my motivation song. Plug it in. 

130 * 4

135 * 4

140 * 4

142.5 * 4

145 * 4

147.5 * 4

150 * 4

152.5 * 4

155 * 4

PR! Double PR.

122.5 * 9

142.5 * 4

145 * 4

147.5 * 4

150 * 4

152.5 * 4

155 * 4

Heavy squat

Warmup with foam roll etc

Squat 

Bar * 10 * 2

60 * 5

80 * 5

100 * 5

120 * 5

130 * 5

140 * 5

145 * 5

150 * 5 * 2

155 * 3

HBBS

120 * 5 * 3

Good morning 

60 * 8 * 2

60 * 8 dead stop

GHR abs SS back extensions

15/15 * 3

145 * 5

150 * 5

150 * 5

155 * 3

"Speed" squats + deadlifts

Squats

Bar * 10 * 2

60 * 5

80 * 5

100 * 5

120 * 3

130 * 3

145 * 3 * 2

140 * 3 * 6 (bring down cuz speed not there) 

Deadlifts

60 * 10

100 * 5

120 * 5 

140 * 3

155 * 3

Kroc rows

50 * 12 

55 * 12 * 2

Lats pull down

110 * 12

105 * 12 * 2

GHR abs SS back extensions

15/15 * 3

Bench accessories

Warm up with bands. Shall warm up more for my rotator cuffs.

Bench 

Bar * 10 * 2

60 * 5

80 * 5

100 * 5

120 * 5 * 2 paused with 1 sec

100 * 5 * 2 paused with 1 sec

80 * 5 paused with 1 sec

Db press

20 * 15 * 3

Rope push down

26.5 * 20 * 3

Lats pulldown 

75 * 20

GHR abs SS back extensions

+15kg 12/15 * 2

Bench deload.

Bench deload

Bar * 10 * 2

60 * 5

80 * 5

90 * 10 * 3

Incline press

12.5 * 10

25 * 15 * 3

Cable row

Stack * 20 * 5

Lats pulldown 

75 * 20 * 3

GHR abs SS back extensions

+ 20kg * 20/20

Heavy squats

Squat

Bar * 10 * 2

60 * 5

80 * 5

100 * 5

120 * 3

130 * 3

140 * 3

150 * 3

160 * 3 (PR)

160 * 2/0 + 150 (rack back and do)

155 * 3

155 * 1 (unstable, felt off so stopped)

HBBS

115 * 6 * 3

Good morning

80 * 10 * 3

GHR abs SS back extensions

20/10 (+20kg) * 3

160 * 3

160 * 2

155 * 3

Bench accessories

Warmup with bands

Bench 

Bar * 10 * 2

60 * 5 * 2

80 * 5

100 * 3

120 * 3

Spoto press (2s pause)

127.5 * 2

130 * 2 * 3

Db press

35 * 8 * 3

Close grip bench 

100 * 10 * 2

Squats

Bar * 10

60 * 5

80 * 5

100 * 10 * 2

100 * 5 * 4

GHR abs SS back extensions

BW * 20/20 * 4

127.5 * 2

130 * 2

Bench. Beyond 5/3/1. + speed squats

To record down what Twain told me. We are not ego lifters, there is no need to prove ourselves. All that matter are the lifts on the platform. Lift for myself, curb my ego, be a good role model for others. Training is training, do everything with a purpose in mind. Stop comparing to others.

Warmup with bands.

Bench 

Bar * 10 * 2

60 * 5

80 * 5

100 * 3

105 * 5

120 * 3

135 * 3

145 * 1

160 (fail)

157.5 (fail)

Triceps aching 

Squats 

Bar * 10 * 2

60 * 5 * 2

80 * 5

100 * 2

120 * 2

140 * 1

142.5 * 2 * 6

152.5 * 2/1 (2nd rep fail)

GHR abs SS back extension 

+15kg * 15/BW * 20 * 3

135 * 3

Squats (heavy)

Squats

Bar * 10 * 2

60 * 5

80 * 5

100 * 3

120 * 2

130 * 2

135 * 2

140 * 2

145 * 2

150 * 2

155 * 2

160 * 2

165 * 2

145 * 3 (back off set)

Oly squat 

110 * 8 * 3

Good morning 

60 * 12 * 3

Shrugs

100 * 15 * 3

Back extension SS GHR abs

12.5kg * 15 * 3

150 * 2

155 * 2

160 * 2

165 * 2

Deadlift. Beyond 5/3/1. + light squats

Deadlift

60 * 5

70 * 5

90 * 5

110 * 3

130 * 3

150 * 3

160 * 3

165 * 3

Squats

120 * 5 * 3

125 * 5 * 2

Kettle bell Kroc row

40 * 10 * 3

Pull-ups 

9 callus torn

Back extensions

50

120* 5

125 * 5

Bench Accessories

Warmup with bands

Bench

Bar * 10 * 2

60 * 5

80 * 5

100 * 1 (felt heavy here LOL)

Pause bench with 1 inch off chest (2s)

120 * 3 * 7

Db press 

35 * 8 * 4

Close grip bench 

80 * 12 * 3

Kroc row

45 * 10 * 3

Lats pull down 

100 * 10 * 3

GHR abs SS back extensions

+ 10kg * 20/20 * 3

Back Accessories

Finishing up what's left undone

Kroc rows

35 * 20 * 3

Lats pulldown 

80 * 20 * 3

Back extensions SS weighted GHR abs

+10kg * 20/20 * 3

Beyond 5/3/1 bench + squats

Warmup with mobility

Bench 

Bar * 20

45 * 5

60 * 5

80 * 5

90 * 3

100 * 3

112.5 * 3

127.5 * 6

Joker 

130 * 3

132.5 * 3

135 * 1

Bench daddy CGB

125 * 4

127.5 * 4

132.5 * 4 * 3

Speed Squat 

Bar * 5 * 3

60 * 5 * 2

80 * 5

100 * 3

120 * 2

127.5 * 2

135 * 2 * 6

140 * 2

147.5 * 2

Heavy squats

Warmup with mobility work (30mins or so, totally worth it)

Squat

Bar * 5 * 3 

60 * 5 * 2

80 * 5

90 * 3

100 * 1

110 * 1

120 * 1

127.5 * 3 

132.5 * 3

137.5 * 3

142.5 * 3

147.5 * 3 

150 * 3 

147.5 * 2 (failed) 

Oly squats 

100 * 8 * 3

Good morning 

60 * 10 * 3

GHR sit-ups +10kg SS GHR back extensions

20/20 * 3

Somehow the 127.5 felt heavy. Yes the first set but Twain said bar speed was good so we adjusted the weight as we go. And hit a PR. Sometimes your body will lie to you and you might cheat yourself from what you are really capable of, so well... Don't listen to your body. Haha. 

Bench assortment

Warm up

Bar * million

60 * 5 * 2

Pause benching (1sec + 1 inch off chest)

100 * 4

110 * 4

120 * 4

125 * 4

127.5 * 4

127.5 * 3

Seated DB press

35 * 6 * 3

40 * 6

Close grip bench 

60 * 12

80 * 12

100 * 12 (rest pause 6,2,2,1,1)

Kroc row

45 * 10 * 3

Shrugs 

100 * 12 * 3

Back extension alt GHR abs

+ 10kg * 20 * 3

Deadlift. Beyond 5/3/1 cycle 4 day 1

Deadlift 

60 * 5

80 * 5

100 * 5

120 * 5

140 * 10

Joker

145 * 5

Squat (RPE 9)

Bar * 5 * 3

60 * 5

100 * 5

110 * 5 * 2

107.5 * 5

112.5 * 5

115 * 5

Lats pulldown 

70 * 20

75 * 20

80 * 20

Weighted back extensions 

+ 10kg * 12 * 3

Hanging leg raises

12 * 3

Bench 5/3/1 + light squat

Warmup

Bench 

Bar * 10 * 3

60 * 5

70 * 5

85 * 5

95 * 5

105 * 5

120 * 8

Joker

122.5 * 3/2

Close grip bench with bench daddy

125 * 5

130 * 5 * 3 (last reps for each set was helped by Twain). Bar tends to drift towards my face.

Squat 

Bar * 10 * 3

60 * 5

80 * 3

100 * 3

120 * 3 * 8

Kroc rows

35 * 20 * 3

GHR abs SS Back extension 

+ 10kg * 12/20 * 3

The journey so far

My 200th post will be about my lifts and the journey so far. I started powerlifting last year, influenced by my mentor Twain and my good friends in SMU. Why I started training was to be big and jacked like many other guys who lift but hypertrophy work showed very little result and since I like to test my max (not a good thing to do too often), I decided to take up powerlifting as a mean to reach my goal.

So we signed up as a team (Team 22) to represent SMU, ran the Cube program by Brandon Lilly and at SPO13, I hit a 160kg squat, 140 bench, 210 deadlift. Numbers were far from what I believe I can do but at least it gave me a taste of what competition is like.

Got injured (lack of stretching and mobility work) and stopped deadlifting and squatting for months :( My total plummeted. However I did my mobility work and am finally back to squatting and deadlifting (Today is my first day). And now, there is one way my lifts will go: UP!

Lifts so far:
145kg squat (narrow, high bar stance)
155kg bench (touch and go)
170kg deadlift (ugly as shit form)
100kg press (my legit 100kg press)

BW: 86.5kg

Ratio:
Squat:     1.67
Bench:    1.79
Deadlift:  1.96
Press:      1.16

After Hong Kong Bench meet, I will focus on all 4 lifts again and train for SPO14.
Thank you for reading this :)

145kg squat

155kg bench

100kg press

170kg deadlift