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

Press 5/3/1 cycle 4. Day 1.

Triceps really aching from Sat's close grip benching + skull crushers. :(

Press

Bar * 10 

40 * 5

50 * 5

60 * 5

72.5 * 5

82.5 * 6 (grinding it out)

No jokers

BBB

62.5 * 5 * 5. Easy 

Deadlifts

Worked up to 170. Felt easy. Need to work on form now.

Back extensions

12 * 2

82.5 * 6

170kg beltless

Bench assortment

Pause bench

Worked up to 140 (2sec pause)

145 Cephas came in early :(

Close grip bench

100 * 12/10/8

Skull crusher

30kg * 12 * 5

Cable flyes

20 * 3

Poundstone curls 

Bar (to failure)

Squat 

Worked up to 135

100 * 3 * 3 (3sec)

130kg 

140kg 

145kg (no lift)

Squat

Squat

Work up to 140kg single

130 * 2

120 * 3 * 3

110 * 3 * 2 (3s)

Bench. Beyond 5/3/1 1+ Day 3. PR

Warmup with bands

Bench
Bar * 10 * 2
60 * 5
80 * 5
90 * 5
105 * 5
117.5 * 3
132.5 * 5 (PR)
140 * 1
150 * 1 (PR)
155 * 1 (PR)

Smashing PRs

Press 5/3/1 cycle 3. Day 3.

Press

Bar * 10

35 * 5

45 * 5

60 * 5

70 * 5

80 * 3

90 * 4

100 * 1

Squat 

Work up to 142.5kg

130 * 2 * 2

130

100 * 2 * 2 (5 secs pause)

Press 90kg * 4

Press 100kg

Squat 142.5

Squat and arms

Warmup with foam roll

Squat

Bar * 10 

Bar * 10 with box

60 * 5 with box

80 * 5 with box 

100 * 3

120 * 2

130 * 2

135 * 1

145 * 1 PR 

130 * 2

120 * 5

100 * 3 * 3 (3s paused)

Pinwheel 

17.5 * 8

25 * 8 * 3

Incline db

10 * 15 * 5

Seated db curl

10 * 10 * 3

Db Tricep extension 

10 * 15 * 3

Dips

20 * 3

Standing Db curl

10 * 10 * 3

Side laterals

10 * 10 * 3

Bench. Beyond 5/3/1 cycle 2. Day 2.

Warmup with bands

Bench 

Bar * 10 * 2

60 * 5

70 * 5

90 * 3

97.5 * 3

110 * 3

125 * 7 (PR)

Joker

127.5 * 3

130 * 3

132.5 * 3

135 * 2

Rest pause (lack of time)

97.5 * 10/4/3

Kroc row

45 * 20 * 2

45 * 10/10 (alternate arms 10 reps before hitting another 10)

Klokov press + kroc rows

Klokov press

Bar * 10 * 2

30 * 5

40 * 5 

50 * 5 * 4 + 50 * 8

Kroc row

45 * 10 * 3

52.5 * 10 * 2

Press. Beyond 5/3/1 cycle 2. Day 2.

Warmup with bands

Press

Bar * 10

45 * 5

55 * 5

62.5 * 3

65 * 3

75 * 3

85 * 6

Joker

87.5 * 1

BBB

65 * 5 * 5

Bench. Beyond 5/3/1 Cycle 2. Day 1.

Warmup with bands

Bench 

Bar * 10 * 3

45 * 5

55 * 5

60 * 5

70 * 5

80 * 5

90 * 5

105 * 5

117.5 * 10

Joker

120 * 5

122.5 * 5

125 * 4

BBB

90 * 5 * 5

Db tricep overhead extension 

12.5 * 10 * 5

GHR sit-ups 

50

Rear delts + back

Band warmups

Klokov press

Bar * 10 * 3

30 * 5

40 * 5 * 4 

40 * 12

Rear delt cable flyes

6.25 * 30 * 3

Kroc rows

35 * 40 * 3

Reverse hypers

50 in total

Foam roll