Back and blister

Tore my calluses off. Painful. Why? Because I cannot continue with my training. NEVER EVER USE THE NEW BAR TO DEADLIFT. A new PR today anyway.
Deadlifts:
60*5
100*3
110*3
120*3
130*3
137.5*3
145*17, last 5 was rest pause. Done beltless. Tore my calluses on the last rep, was aiming for 20.

Back extension
BW 12*6

Cable row  (Stack + 20 + guy)
3*15/12/13

Please heal faster, Monday is press.

Bench + weakspots + comments

I appreciate all my friends' comments (I know they ll be reading this anyways). My squats are pathetic to be honest, i know they are, probably bench more than i squat in time to come if i don't do something about it. And rear delts and back. Bring up my lagging parts.

So anyway today's workout:
Squats for 3 reps. Worked up to 120, did 3 sets of 3. Superset with with rear delts flyes (15 reps) to warm up my delts for benching.

5/3/1 Bench. Realized that the reps scheme for my 100-110 range are all 10-12, therefore I should do something about it. Perhaps a program that focus on specializing in bench. And brush up the technique. 3 reps with 100,105, 9 reps with 110. The first 9 reps was unbalanced, really placing a lot of stress on my right triceps but being the stubborn me, i rep it out. Totally unsatisfied so rest a bit more and did 8. Smooth and easy. However, since I decided to press big, perhaps more chest work is needed so I will alternate between flyes (for aesthetic purpose, please don't judge me) and db press for speed.

Db bench press, 5 sets of 5 with slight incline with 35kg. Super easy, fast, smooth and no stress on elbows.

Laterals. 15kg for 5 sets of 15.

Arm work: Ez bar with 15kg a side, superset with cable overhead extension, 3 sets of 12/20.
Hammer curl 15kg (across chest), superset with cable triceps pushdown, 3 sets of 15/20
Hammer curl 25kg (beside body), superset with db overhead extension 10kg, 3 sets of 6/10

Creatine works like magic, swole is insane.
 

Legs

5/3/1 squat. Lousy day too. The curse has spread to me! 120*3,125*3,135*4,3. Then dropped to 105*16-18(never count),8. Then decided to focus on speed so did 110*5,120*3,130*1 for 5 sets. Did good mornings with Bryan. 1 set of 40*5, 1 set of 67.5kg*6, 1 set of 80*6, then superset good mornings with 60*5/140kg deadlifts. Kinda unplanned but really itching to pull. Work uo singles with Tim and did 10 singles with 160kg. Much easier than before. Still got some grind but well it is a start. And things to note for my squats, more warmups and more speed from the bottom/deadlifts need more speed too.

Delts

Reading through everyone's log makes me feel that my training volume is too low, wanted to go crazy today but had consultation with Prof. Had a new PR for press. 77.5 for 8 reps. Felt easy but stopped on the 8th as I felt a muscle twitch in my lower back, shall aim to do more with the 80+kg on next week, aiming for 7-8 good reps.Weights used was 70,72.5,77.5.

Hit 5 sets of 5 with 60kg afterwards, felt real easy and explosive, keeping the rest time short. 

Laterals 5 sets of 15 with 15kg and last set drop to 7.5, rep out another 10.

Face pulls, 5 sets of 15.

Triceps pushdown superset bicep curl for 4 sets of 15/12

Close grip bench with 80kg superset with incline curls for 3 sets of 10-12/12

Target Lifts on our mini meet: Bench 145kg, Squat 175kg, Deadlift 200kg. 

Back

Deadlifts to start off the back day. 60,80,100,120,130*5. 140*10. Then moved to cable row and then Db row. Messed up the order of the exercises so my Db rows really suffered. Cable row was stack plus 20kg + a 80kg plus dude on top. First set was a 60kg plus dude. So 4 sets in total, all 15 reps. Moved onto Db rows for 3 sets of 20 with 40kg. Grip really dying at this point. Did 3 * 15 BW reverse hyper and 3*12 Phillips BW. Ended with 3 sets of grip work with 120kg. Horrible tan line won't go away.

Bench

5/3/1 plus squats. Did pause 5 secs squats, superset with my bench warmups. 5 reps with 60,70,80. Did 3 sets with 80kg. Tougher than I thought, must add in more work next session. Warmup with light rear delt flyes for my bench. Weights for 5/3/1 as followed: 90,97.5,102.5 for bench. Only managed to hit 11 with 102.5kg. Could be due to the squats taking some gas out of my tank. Did 5 sets of chest flyes till failure, super pumped. Laterals with 15kg for 12 reps for 3 sets. Superset cable overhead triceps until 36 for 11 and bicep curl 12.5kg for 3 sets of 12 (triceps extensions are progressively heavier). Then superset dumbbell triceps extension with 10kg for 12reps and hanging leg raise for 10 reps for 3 sets.

Delts and Arms

5/3/1, 65,67.5,75. Hit a new PR 75 for 10 reps. Then did 5*5 with 60kg, aim to press up explosively. Then did behind the neck press with 40kg for 3 sets 12,10,8. 5 sets of lateral raise with 15kg,18,16,15,15,12. Rear delts flyes for 3 sets of 20 reps. Then did supersets for dat arms. Triceps pushdown superset hammer curls with 15kg for 3 sets. Superset close grip bench and ez bar curls. Arms grow please!

Legs day. Cycle 1

5/3/1. Added more volume via the warmup. did 3 sets with bar, 2 sets with 60,80, 1 set of 5 with 90,100,9reps with 125kg. 5 sets of 10 with 87.5kg. 5 sets of 20 of hamstring curls.

Dat arms

Morning did some deadlifts. Still need to work on form, tightness and bar speed. Weights used are light. One point to note is not to literally scrap my shins, but pull it close along them. Worked up to 150kg. Light weights. Anyway the real important part is below. Adrian Tan in SMU! And a arms workout with me and Twain. Feel so small. Hahaha. First we did triceps push downs superset with curls in the rack. Then we did superset lying olympic bar skull crushers superset with inclined Db curls. Followed by close grip bench and preacher curls. Last we ended off with overhead triceps extension and hammer curls. All sorts of sensations in my under trained arms. Abel, when you are reading this, refer to Twain's blog and know how much u have missed out. U mad bro. Joke. Hope the next one you can make it. I know u ll read this too.

Bench + Delts

Lowered today's chest workout to only 5/3/1 bench with lighter weights. Followed Jeremy for his weights, 80,90,100. Started with rear delts flyes on the machines for warmups. Gonna add them in for every pressing days to bring up the rear delts.  Only managed to hit 12 reps with 100kg, mainly due to the un-racking being unstable as Cephas lifted a bit too much for my right. Not complaining but yeah can be better la. Then hit 60kg press for 2 sets of 5. Head was getting damn dizzy so stopped after the 2nd set, almost fainted. Must learn how to keep tight without getting fainting. Went on to smash some laterals. 10kg for 10 for 2 sets, then 12.5 for 15, 15 for 15 for 5 sets before dropping back to 10kg for 2 sets of 10. Did rear cable flyes for 6 sets, each set hitting 30 reps before dropping weight for last set to hit 25 reps.

Shoulder press PR 100kg

Set a new PR on my 3rd attempts.After failing the first two attempts, I can sense that there is a good chance that I may not get it, but I told my friends, even for powerlifting meets, there are 3 attempts. Fair enough. So I went for it and set it. Not as easy as I pictured but it is a good lift with some grinding and stuff.

The set that says it all. If you want it bad enough, you will get it. Thanks to Twain my spotter, my mentor and my friend. No homo. And to Zhang for lending me the ear piece to shut out the pussy music. Thanks to Tim for the slap on my back to get the 95kg. And to Sam and Bryan and Cephas and Kenny for being there. LOL.

My shaky setup costed me dearly... If not could have gone higher instead of wasting strength for 3 attempts in total. Time to buck up and train my core harder.

Squats

5/3/1 week 2. Realized that I do not write which week I am on... I am on week 3 for the rest except for squat due to my injury on my right big toe. More warm-ups today for my legs are feeling tight, therefore affecting my performance as I have difficulty coming out from the hole. 5 reps of 100, 3 reps of 115 and 9 reps with 120. Considered a PR but could have done more. Oh well. 5 sets of 10 with 80 with 1 min rest in between. Ended off with 30 reps of 60. No time to do accessories due to meeting :(

BenchMeat

Hit my target today. 140kg. 3 plates. One of my main goals reached in 2013. Now time to work on brushing up the technique and with my raw pressing strength I set to hit even more weights. 150kg in sight. Hit 14 reps for ring dips, scared of my pecs so did not really force force. After that did 17 reps with 85kg. Decent I would say but tired from the previous lifts. Not bad for a day with less than 5 hours of sleep. Next up, 2 plate press.

Back

Quite low volume today. Only focus on deadlifts and the weighted back extension. For deadlifts I warmed up with 60kg for 3 sets of 5, 2 sets of 5 with 100kg and then worked with 140kg for singles. Did 1 160kg pull but form was not as good as the bar scraped my shin and i got distracted by the pain. Moved to the weighted back extension. Warm up with 60kg for 2 sets of 10, then increase load to 80kg, did 10,10,10,8,8.

Ehm. Bench?

So I found out that my bench form is still far from perfect. Kinda depressing. First off I m slanted to the left. Secondly I am still not tight enough when benching. Did my 5/3/1 with 90,105,117. Just follow the reps. Got some volume in from the warmup from 60,70,80*5. Did arms next. Hammer curls 20kg for 3 sets of 12. Moved onto barbell curl, 3 sets of 8 with 40 before moving onto ez curl with 40kg, 2 sets of 5 and one set of 8. Did incline curl with 10kg for 2 sets of 12 before 8 reps with 12.5kg. Ended off with one set of normal bicep curl for 10reps with 10kg. And lastly a new PR for behind the neck press, 16 reps with 50kg.

Boulders for delts

Press on size and strength baby. 5/3/1. 5 reps with 60kg, 3 reps with 65kg and woohoooo 8 reps with 75kg. Beast mode. Everyone is in the gym today, Twain,Bryan,Tim,Sam,Biao,Johnathon,Basil, Leonard S. Good environment. Did 2 sets of 15 with 7.5kg laterals to warmup while waiting for the rack after my 5/3/1. Did 5 sets of press with 60kg for 8, superset with laterals 10kg for 20reps, last set for press hit 9 reps.

Legs

5/3/1. 90*5,100*3,110*13. Form improved, that's good. Stopped at 13 cuz of lower back, not legs, which shows how much my lower back need to improve as compared to my legs. Then did 5 sets of 10 with 80kg, with rest between each set being 1min. Killer. Rest for 3 mins before going 30reps with 60kg. Out of breath when done. 5 sets of 20reps with 55kg on the hamstring curl. End.

Back brah

Deadlift up to 140kg. Find that mix grip helps with my form. Double hand grip for the first 3 reps with 140 but Sam noted that my upper back blow up too fast. Then did 3 sets of 20 reps Kroc row with 40kg. Cable row with stack with Sam on top, 3 sets of 15 reps. Lats pull down 5 sets of 20 with 35,45,55,65,75. Shrugs with 100kg, 2 sets of 10 super set with machine rows 2 sets of 30 reps with 35. Hammer curls, 2 sets of 8 with 25kg.