Cube. Week 1 day 1. Deadlift

Started with mobility and warm ups which includes foam rolling. Rolled my injured tricep. Did hip distractions for 2 sets with Twain with bands. Banded good mornings * 15 for 2 sets. Lunges * 15 * 2. Adductor and abductor for 15*2. Started with 1" deficit deadlift with 82.5kg for 5, 102.5kg*4, 125*3, 3 sets of 145 * 8. Shag. Still pulling a lot with lower back. Which I will mention more later. 4" Block pulls for 2 sets of 3 with 162.5kg. Safety bar Olympic squats with 75kg * 8 for 3 sets. GHR which I can't do. Okay. I have really weak hamstrings. Hence my lower back compensates for my weak hamstrings. Not good. Need to bring that shit up. 50 reps of back extension is relatively easier for me considering my lower back always compensates for my hamstrings so I break it down to 25,15,10. Solid workout. Perspiring like mad. Should be sore as hell tmr.

The big meat (meet)

Our very first own powerlifting meet. Performance was shitty not what i expect myself to perform. Had only 4 good lifts out of 9. Worst performance ever. Note to self: Abstain from alcohol until after competition. Was aiming to clear 500kg (160 squat, 145kg bench, 200+ deadlift) but fell short. Squat was disappointing. 160kg stapled me to the ground. Twice. Gotta really bring them up to say.. 170kg? Should be achievable. Bench was disappointing. 130kg flew up. So I think okay, smash the 142.5kg and aim for 150kg. But no... my form shifted, and nope, did not clear my bench. Only 1 lift left. Was a do or die situation and damn angry at my piss poor performance so far... A total of 280kg for 2 lifts? That is pathetic. But I know deadlift have chance to clear 200kg strapless when the 180kg flew up. Then follow by 205kg which flew up. Break my PR of 200kg which was strapped. Then decided to aim big, 215kg which flew up too. Was really a happy ending (thx to the test booster from x). Anyway decided that since my own Ed Coan got screwed by exams, i should just train Cube with the rest. With this I set my target lifts for the powerlifting meet.

170kg for squat.
150kg for bench.
230kg for deadlift.

Total 550kg.

Let's go TEAM 22.

Ed coan Accessories week 1

Wide grip bench. 60*10*2 sets. Triceps push down with 26.5*12*3 sets. Weighted dips, bw, 10kg, 20kg *15 reps. Triceps extensions with 36.5*12*2 sets. Ez bar curl with 15kg a side for 10, 20kg a side for 11,1 and 8,4 (dropset). Single leg calf raises with 40kg for 3 sets of 12. Cable crunch for 2 sets of 12.

Ed Coan Back Week 1

Might have to skip week 2 of Ed coan. :/ thanks to exams. Monday, wed, thurs paper. All 830. Doubt I can train. Need to revise. Exams screw up my program. Sigh. Might just have to whack tomorrow and rest and wait for Saturday's meet. Today deadlifted 150*10. The weight moved faster too. The chalk really helps. Then did sumo with 105kg for 8 reps just to try out the stance (it's in the program, shall up weight next time). Yates row with 80kg for 2 sets of 10. 2 sets of wide grip pull-ups for 12 reps. 1 set of 12 reps Db row with 45kg. Then did 2 sets of 10 hanging leg raises.

Ed coan shoulders week 1

Warmup with 20 reps face pulls and behind the neck press for 3 sets. 2 sets of 10 with 40kg military press for warmup before hitting 65*10 for 2. Harder than I thought. Warmup laterals with 2 sets of 10 with 10kg before using 20kg for 2 sets of 12. Heavier than I expected, last two reps have to squeeze them out. Then hit 2 sets of 10 with 10kg hammer grip laterals before moving up to 12.5 for 2 sets, can go heavier next time. Rear delt raises with 10kg for 2 sets of 10 before using 12.5 for 3 sets of 12. Can go heavier too. Did 3 sets of 10 hanging leg raise and rowed a bit. Cardio definitely dropped a lot. Shall work on it too during summer for better recovery and a more complete version of me.

Ed Coan Bench week 1

Benching. Warm up with behind the neck press and rear delts cable 3*30. Flat bench. 40*10,60*10,80*5,90*10*2. Close grip bench 77.5*10*2. Incline bench 67.5*10*2. Calf raises 3 sets of 12 superset with hanging knee raises 3 sets of 12. Then 3 sets of face pulls * 12 with back extension BW * 12.

Ed coan legs week 1 Day 1

Man. Intense. Felt like mountain dog all over again. 2 sets of 8 squat with 110kg after warming up with 2 sets of 60, 80, 1 set of 100. Then single leg press with 40kg for 12 before moving up to 65kg for 3 sets of 12. Then leg extensions for 2 sets of 12 with 45 for 12 before deciding its too light so moved up to 55, leg curls for 2 sets of 12 with 65. Ended off with 3 sets of 12 calf raises with 90kg on leg press machine superset with leg raises 12 reps

Deadlift PR

Finally joined the 200kg deadlift family. :) Happy Friday! Intended to do heavy singles and since the 180kg felt good so I went on to do 190kg and 200kg (belt less but straps due to slippery bar). 200kg really grind like mad, felt my whole body vibrate. Really really respect Pete Rubish's mentality and somehow it has rubbed a bit off onto me. After deadlifts it was 5 sets of 60kg safety bar good mornings after 2 warm up sets of 10 with 40kg. Then cable row with Sam and 20kg with stack for 3 sets of 15, really controlling the negative under the supervision of form Nazi Timobility. Then did weighted back extensions with 60kg for 4 sets of 5, easily exploding up and 2 sets of 10 BW.

Bench

Bench. 70*5,75*5,85*25. Not too shabby. Then did 3 board press with 120kg for 3 sets of 5. Triceps hell next, 1,2,3,2,1 board with 60kg for 5 reps till 3 reps on the 1 board. Then did 3 sets of 5 with 60 with 1,2,3 board, focus on the pause and the burst. Shall up these the next time since strength is not an issue and volume is lesser. 10 sets of 10 with 15kg laterals. 3 sets of pinwheel with 15kg. 1 set of 20 pull-ups. 3 sets of 6 with 30kg hammer curl superset with 10-15 reps of cable rear delts. Continue with cable rear delts till I hit 5 sets in total.

Legs

Squats. 5 reps from 60 all the way till 105. 105*20,13. Need to work on my legs more. Then did safety bar good mornings with 60*5 for 5 sets. One set was a 8. After that did weighted back extension with 50kg, just some light speed work for 5 sets of 6.

Delts and arms

Delts PR. Deload week. 50*5,55*5,60*21. Triceps hell. 60*5 with no board, 1 board, 2 board, 3 broad, 2 board, and 1 single with 1 board. 5 sets of 5 with 60kg behind the neck. Then next set with 3 board, 2 board, 3 reps with 1 board. Then overload with 120kg with 3board for 2,2,5. 10 sets of 10 with 15kg laterals. 3 sets of overhead Triceps extensions for 20reps. 3 sets of pinwheel with 20kg for 12 reps.

Delts

Did some rear delt work and delt work today. Warmup with some band pull apart superset with pull-ups 10 reps each. Did 3 sets. Some light benching just to correct my form and set up. Then did 8 sets of 10-12 behind the neck press with 40kg. Laterals with 15kg for 15 reps for 2 sets then did 3 sets of Db row thingy that Abel recommend to Twain with 10kg for 3 sets of 12. Feels really like a upright row to me. Then did another 2 sets of laterals with 15kg for 15 reps. Then ended with 3 sets of 12 with rear machine flyes(61-68).

Deadlifts

Haha today is really a deadlift session. Just non stop deadlifts and back extensions. Okay la, didn't hit the 15 reps, only managed 13 fucked up ones. Too hyped about the reps, form thrown out of the window. Gotta keep it in me, rep after rep, rather than bang them out and let my lower back take all the shit. Seriously not good in the long term. So after the rumble with the 150kg, I decided to lower down, primary due to my grip, tore my half healed hand and changed stance, point my feet outward which Bryan said helps with my mobility, did several singles with 120 up to 160. Never really jot down the reps but just pull as and when I feel like. My strength did improve, which I am glad, but technique still need work. Lots of work. Then did single leg back extensions and back extensions, for about 100 plus reps then did some abs work. Lol. Some.

Chest

Bench 5/3/1. Warm ups with band pull aparts and behind the neck shoulder press with bar for 5 sets of 10/15. Tried out benching with commands after doing 5 reps with 100, 3 reps with 110. 120,130,135,175.5 for 1 rep each. A bit of grind with 135 and 137.5 but easy still. No wraps too, can be considered as a new PR. Then superset 3 sets of close grip bench with 80kg for 15 reps (last set 13+1) and pinwheel 15kg for 12 reps. Then did overhead cable with 28kg for 15 reps superset with standing bicep curl with 15kg for 12 reps. Last superset machine flyes with hammer curls with 12.5kg for 10 reps. Ended off with cable tricep pushdown. Good day. Looking forward to tomorrow's deadlifts.

Press

Warmup with face pulls for 5 sets of 15. New PR: 82.5kg for 5 reps. 5 reps with 65kg, 3 reps with 72.5kg. 5 sets of behind the neck press, 4 sets of 60kg, 1 set of 65kg. Laterals with 15kg for 5 sets of 15. Rear cable delts 3 sets of 20 with 6.5. Shag. 2 hours of sleep, but a PR! :)