Deadlift (5 * 5)

Deadlift 

180 * 5 * 5

Kroc rows

30 * 10 * 3

Reverse hypers

10 * 3

Machine row

15 * 3

Overhead Press (100kg)

Back to 2 plates @ 85kg body weight.

Press
80 * 3
90 * 1
100 * 1
80 * 5

No time to do a full workout :/ But at least I hit my goal of 100kg.

Deadlift (240kg)

Deadlift

190 * 1

200 * 1

210 * 1 

220 * 1

230 * 1

240 * 1 (PR)

Press (95kg)

80 * 4

90 * 1

95 * 1

80 * 3 * 5 

80 * 4.5 (lol lost the grind. Black out on 2nd rep and woke up grinding my 3rd rep)

Seated DB shoulder press

25 * 20/15/15/15/15

Laterals

15 * 4

Triceps pushdown + face pulls

15 * 3

Bench

Benching with reactive 

120 * 5

140 * 3

150 * 1 (felt light in my hands, need to push through the middle) 

120 * 10

100 * 16

Incline db press

25 * 20/15/15 

Cable flyes

20 * 7

Occlusion training for biceps 

4 sets of pumping

Need to stop cruising and press through the middle. 

Squats (160kg)

Need work on dat left shoulder, causing me to tip over :(

160kg * 3 * 9 (did one more set cause Edison didn't video my most epic set haha)

Next session 165kg triples for 8 sets. :O

Deadlift session 2

Felt great today pulling.

180 * 3 * 6

180 * 3 * 1 deficit

180 * 1 deficit

Pullups 

10 (grip dying)

Pendlays 

60 * 10 * 3

Press

Press

60 * 5

70 * 5

80 * 3

90 * 1

85 * 5/2

80 * 5

70 * 9/8/4

Seated db press 

17.5 * 20 * 3

17.5 * 10/12

Done with a 1-2 sec negative

Seated laterals

5 * 20 * 3

Standing laterals (alternate delts)

5 * 10 * 3

Occlusion training for biceps 

7.5 * 20 * 3 + to failure 

Squats (155kg)

Squat
155 * 3 * 7

Short session today due to meeting. Need to add in one more squat day and really stretch out my left side. Elbow coming out as seen from the video above.

Bench with slingshot

Warmup

140 * 5/3

120 * 5 * 3 (paused)

Incline DB

30 * 10-12 * 5

Cable flyes 

20 * 7

Machine press

12 * 3

Matt Kroc session 1

170 * 5 * 5

No chalk. Grip was slipping. 25 dead stop reps. R.I.P CNS. I thought the weight is not gonna be an issue but clearly I am mistaken due to my already sore hamstrings and back. 

Floor press + Chest misc

Floor press

110 * 5 * 5 (top set)

80 * 10 * 5 

3rd set onwards with longer pause and explode aggressively.

Incline db press

25 * 12 * 3

Chest press SS machine flyes

12-15/12 * 3

Tricep extensions

To failure

Face pulls

50

SSB squats

Safety squat bar for safer gainz.

140 * 3 * 6 

150 * 2 (failed the 3rd rep)

120 * 3 * 3

120 * 5 * 1

Back extensions 

BW * 20 * 5 (FML) 

Pullups (strict and kip towards the end)

10 * 10 

Safety squat bar is friendlier on the shoulders, throws you forward so u can learn to brace your core and by placing the bar higher on the traps, you can simulate the front squat and reap the same benefits. 

Press (90kg * 2)

Press

60 * 5

70 * 5

80 * 3

90 * 2 (failed to get my 3rd)

80 * 3

70 * 5

60 * 5

Kroc rows

22.5 * 20 * 2

30 * 15 * 3

GHR 

10 * 3

Hamstring curl

10 * 3

Squat + Deficits

Squat
150kg * 3 * 7

Deficit deadlifts
180kg * 3 * 2

Build up to that weight. Last session of just winging it for deadlifts. Gonna go on program soon. No chalk today, my calluses hate me :(

Dan Green Bench D2

Pause bench

120 * 5 * 3 + 120 * 3 

110 * 5

Touch and go 

100 * 4 * 2

Deadlift (volume)

Rep PR: 180 * 7

190 * 3

180 * 3 * 2

Block pull: 140 * 3 * 1 (poverty much lel. Legs shaking. Need work on my leg drive for block pulls)

Deficit deadlift: 180 * 1 * 3

Pendlays row:

60 * 10 * 2

70 * 10 * 2

70 * 8

Cable rows for pump. 

Soft launch of my shop

Hey all that read my blog, I am setting up an online shop for powerlifting equipment.

Going for a very minimalist feel, do email me for pre-order sales pricing.

Overhead press + Floor Press

Gauging my current overhead strength

95 * 1 (easy)

85 * 6

80 * 6 

Gotta work on the pressing strength if I want to hit 120kg.

Floor press 

80 * 10

100 * 5 

110 * 5

80 * 10 * 4

Lots of face pulls to flush the blood in my delts. 

Squat session 1

Working sets:

150 * 4 * 2

145 * 4 * 3

140 * 4 * 1

Assisted pull-ups for my back, slowly work my way to pain free pullups. 

Done the squats sleeveless. 6 sets of 4. Will be adding weights slowly to make some linear gainz. Have to drop the weight as the sets progress because form was breaking down a bit. Off season will be focusing on bettering my form and making sustainable gainz with minimal injury. It's amazing how I used to squat 170kg for 4 reps with the sleeves on :O So does that mean I get 20kg from sleeves? HAHAHA. Anyway hips are feeling quite tight still but weight does feel light. Shall aim to hit 150kg for 4 for more sets the next session.

Slingshot Powerlifting Equipment

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Reactive slingshot @ SGD$85
Gangsta wraps @ $70
Multi purpose wraps @$67.50

#nextlevelbenchpress

Dan green benchpress Week 1

Pause bench

110 * 5 * 5 

Touch and go bench

110 * 4 * 5

Close grip bench

80 * 8 * 3

Incline Db 

22.5 * 15 * 3

Face pulls 

Db curls

Assisted pullups 

40 * 10 * 5 (40 assistance)

Traps still tight. Keeping the weights light. Learning GPA form. Rebuilding back my upper body. Slow and steady. 

SPA Meet 2014 (3rd place for U181lbs/82.5kg with a total of 567.5kg)

Meet result: 32.5kg away from planned total due to shoulder pain + stiff bar. Hope to hit 600+ in the future. 

Squat: 170kg/180kg/190kg (PR)

Bench: 135kg/142.5kg/150kg(fail)

Deadlift: 210kg/227.5kg/235kg

Totaled 567.5kg. Below is the full meet video. Cheers. One week of rest and training shall resume at a lower intensity.

Making weight

Just a note for myself and interested individuals. Started off at a weight of 86kg in the morning on Monday and started water manipulation on that day.

Day 1: 9 liters of water. Still eating as per normal, not watching sodium. Went to bed at 86.5kg.

Day 2: 8 liters of water. Weekeat said no need 9 liters so I dropped 1 liter to 8 liters. Still eating as per normal, not watching sodium. Went to bed at 85.5kg.

Day 3: 8 liters of water. Eating as per normal. Even had fried chicken. LOL. Sorry Jen Ttr. Carbs were lowered. Went to bed at 85kg.

Day 4: 2 liters of water. Tapered down water. I rationed the water and cut it off at 8pm along with my last solid meal. No carbs at all and no sodium. Life was miserable. Went to bed at 84kg.

Day 5: Woke up 83kg, took a hot shower, walked to school for a change with Irfan ThunderWrath (instead of taking MRT to Bras Basah). Went to the toilet one last time. Weighed in school gym at 82.2kg at 1030am. Official weigh in at 11am, 81.9kg. Lowest body-weight ever since 2013. The minute I stepped off the scale I started drinking my Amino acid and took 2 potassium tabs. Ate sushi and nasi pandang with Irfan and started drinking water. Weighed again after peeing, back at 85.6kg. Holding water well. Now all that is left is to lift some weights tomorrow and focus on myself.

Special thanks to Ong Wee Keat for helping me keep calm while dropping that last 1.5kg. No sauna. No drugs. No diarrhea.

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Deadlift + Bench @ TGN

Stiff bar with rough knurling really threw me off initially. Thankfully managed to figure out how to deal with it (sorta). Embrace the pain LOL.

Deadlift Singles
190
210
220
230
220
220
190 * 2
200
200
200
200
220

All kinds of intensity with Zeon.

Bench
140 * 1 Paused.

Russian Week 3 Day 2

Again following the number on the template for the top set.

Squat
Bar * 5 * 2
60 * 3 * 2
100 * 3 * 2
140 * 3
160 * 3
170 * 1
180 * 3 (PR)

Bench
100 * 3 * 1
120 * 3 * 1
140 * 1 * 2 (comp pause for all reps)
150 (failed)

Fatigue is setting in and trained fasted. Hopefully with bloat + creatine and food in my stomach I will be able to get back to my peak performance.

#theonlyopponentismyself
#noonecareswhatisonthebarbutmyselfandjen

Deadlift Opener

Belt up. Worked up to 220. 

220 * 1 * 3

180 * 7 (cardio sia. Also a Rep PR) 

180 * 4 

\

Barbell rows

60 * 10 * 2

Cut it short but feels good. Not bad considering my back is quite sore from the squats. Shall open with 220kg as planned. 

Russian week 3 day 1

Squat

160 * 4

170 * 4 (PR) quite shaky but managed to get the reps

170 * 2

175 * 1 (wanted to do a double but rep too shaky)

165 * 2 * 2

160 * 2 

160 * 4

Just following the weight and reps for Russian for a top set. Definitely need time to figure out now to connect the movement 

Kroc rows

Lats pull downs

Triceps pushdowns

Russian week 2 day 2

Squats. Suppose to hit 160 for 5*5 but things just didn't go well. Warmed up to 140 for 3 beltless.

160 * 1 (one super shaky rep. Knees hurt a bit)

160 * 3 

Backed off from 160, to 140. 

140 * 5

150 * 5

160 * 5 (finally one grindy set)

160 * 3

160 * 2

150 * 5 (back off again)

150 * 4 

150 * 5 (sat back more and took some strain off the knees) 

150 * 5 * 2

Think I have been breaking at my knees more than I like today. Last few sets were much better and I believed I could have gone for 160 (5*5) had I not strain the knees on my first set. Kinda stupid looking back. Anyway not many sessions left, gotta be smarter as I taper the program. 

Bench session 2

Bench

140 * 2 * 3 (comp paused)

145 * 1

Close grip pause

100/110/120 * 5 

Spoto press 

80 * 10 * 1 (with command lol)

Shit load of tricep work and hammer curl. Great session with irfan. Gonna train with him again next week. Anyway factoring the previous 2 bench sessions (impromptu), this session did went great even though the numbers are not near my peak performance, but got to learn to be realistic and love the process. 

Russian Week 2 day 1

Did bench yesterday too but just shit load of volume with 100kg and triceps push down.

Squats

155 * 5 * 3

157.5 * 5 * 1

155 * 5 * 1

Some bench work

140kg * 1 (paused) 

Triceps push down

Tons of volume 

Close grip 

60 * 25

Russian week 1 day 2

Squat 

150 * 5 * 6

Triceps pushdown 

To failure 

Cable row

20/15/12/10/10

Face pulls 

Bench session 1

Benching with belt today. Felt it help with my arch, will experiment more.

Bench 

130 * 3

135 * 2 * 2

140 * 1

145 * 1

130 * 1 with long pause

Cable rows + triceps pushdown to failure 

Russian Week 1 (2) Day 1

Starting back Russian again but going into week 2 straight. Volume is higher but with belt added shouldn't be a problem. 

150 * 4 * 6

Felt a bit tired due to the volume but okay otherwise considering the fact I deadlifted yesterday. 

Deadlift 1rm (240kg fail)

Warm up to 180kg. Took my time to lift as if in a meet.

1st lift 200kg, easy.
2nd lift 220kg, felt easy too.
3rd lift 240kg. Fail.
4th lift 240kg. Fail

Some how for my first attempt my right side is pulling slower off the ground and the bar is tilted to one side. Need to lock the right lats in. Didn't psych up for the lift as I wanted to approach the lift with little to no amp but noticed my feet shifting about in the video... Guess I am still having a mental block with this number. Attempted it again, bar is even this time but felt slow so I decided to play it safe and stop. Went for another 2 more singles of 220kg beltless and call it a day.

Russian week 6 day 2 (1RM test)

Back was tightening up as I squat today. Spent a lot of time foam rolling and stretching.

1rm: 180kg beltless.

5 weeks out. Smolov Jr belted. Let's go.

Benchpress (150kg)

Benchpress

150kg paused

Close grip (Touch and go)

Worked up to 97.5 * 5 * 6

Incline DB benchpress

20 * 20 * 5

Face pulls

30 * 5

Russian week 6 day 1

Squat

170 * 1 

175 * 1 * 2 (failed the 2nd rep for both sets)

170 * 2 (PR)

Time to deload and test my beltless 1RM on Friday, might even bring along my belt for a few belted sets. Twice people walk past me as I squat my original 175kg sets. Failed twice on the 2nd reps despite the first rep moving fast :( Built up a huge mental block but decided to be smart and back off 5kg for a small PR. Something is better than nothing at times. Still poverty squat but will train harder. Glute activation, hamstrings, lats tightness, big air as well as hip thrust. A lot of cues to get down as I work towards bettering my form. Russian squat routine is ending soon!

Russian week 5 day 3

Squat

140 * 2 * 6

Need to stretch and foam roll and loosen up the hips. 

OHP (85 * 7)

Press

40 * 10

60 * 5

75 * 3

80 * 3

85 * 7 (PR for beltless press) 

60 * 8 * 3 

Cable row

12 * 3

Curls SS hammer

10/10 * 3

Russian week 5 day 2 + back

Squats

165 * 3/2/3/2

Face pulls

20 * 3

Lats pull down

12 * 3

Cable row

Countless lol 

Triceps push down

20 * 3

Need to do more back stuff 

Russian week 5 day 1 + benchpress

Squat 

140 * 2 * 6

Benchpress

140 * 3 (touch and go)

147.5 * 1 * 3 (paused)

140 

120 * 3 (touch and go)

Band pull aparts

50 * 5 

Might back down and work on more volume before tapering down for comp. Probably a 150kg paused bench for now. One more bench session per week I guess so one heavy/light session a week. 

Pin press PR: 85kg* 5reps/ 90kg * 4 reps

Pin press

70 * 5

80 * 3

85 * 5

90 * 4 

70 * 5 * 

Building up my pressing power yeah. 

Kroc row

30 * 20 * 2/10

Curls

15 * 10 * 3

Just a short session. 

Russian week 4 day 3 + deadlifts

Squat

157.5 * 4 * 4

Deadlift 

180 * 1 * 8

Barbell rows

60 * 8 * 10

Clean and press

60 * 5/5/15

Russian week 4 day 2 + benchpress

Squats

140 * 2 * 6

Benchpress

140 * 4 (touch and go)

145 * 1 * 3 (comp bench)

140 * 2 * 1 (comp bench) 

Close grip benchpress

100 * 5 * 3 (paused)

Hammer curls

12.5 * 12 * 3 

Face pulls

20 * 5 

Bicep curls

12.5 * 12 * 3

Russian Week 4 day 1

Squats

147.5 * 5 * 5

Face pulls

30 * 3 

Russian week 3 day 3 + back

Squat

140 * 2 * 6

Rack pulls (worked up to 155, got told off for "banging") 

155 * 5 * 2 

Shrugs

100 * 12 * 5 

Deadlift

Deadlift session with Jen because all the racks were occupied. Pulled triples today.  Rare moment since I always like to pull singles but decided the volume will help. Deadstop with full reset for every rep. 

Deadlift 

60 * 10

100 * 10

140 * 3

180 * 3

200 * 1

220 * 1

180 * 3 * 4 

200 * 1 * 2

180 * 1 * 5

Training with Jen motivates me to work harder. Reasons being 1) cannot lose face 2) she trains as hard, if not harder than me 3) she's willing to learn and although I don't have the best form myself, I do know what perfect form looks like so I can help her improve her form so she won't follow my footstep. Lol. Can't wait to train with her tomorrow. 

Russian week 3 day 2 + benchpress

Squat

140 * 6 * 6

Benchpress

140 * 3 (slight pause, the pauses felt longer in my head but the video show otherwise T.T)

140 * 1 * 3 (comp pause) 

Touch and go bench 

120 * 3 * 5

120 * 7 

Cable flyes

13.5 * 20 * 2/30

Close grip bench 

100 * 5 * 4 

Barbell curls

42.5 * 6

40 * 8 * 2

Edit: Left delt feeling cranky again. Gotta ease up on the volume and also stop my chest from collapsing. Might get Jen to help cue me or whoever I am training with. 

Russian week 3 day 1 + Deadlift

Didn't bring out the supps I packed. Zzz

Squats

140 * 2 * 6

Felt so slowwwwww

Deadlifts 

200 * 1 * 8

The gym was playing some slow ass songs so I had to listen to music for latter half of the session. Didn't do any accessories since I don't really have any energy. The singles moved okay but can be better too. 

Russian week 2 day 3 + Rack pull

Squat

140 * 5 * 6

Shag balls. Form was breaking for some reps towards the end. Or at least that's what I felt but looks good in video... What sorcery is dis O.o 

Rack pull below knee. 

140 * 5 * 2

160 * 5

150 * 5 * 5

These felt really good. Done beltless and I reset after every rep done. Will be adding these in on days where the squat is harder to mix it up with my weighted back extensions kroc and cat row. Can really felt my back working to lockout which is good. Will take note to actively squeeze my glutes instead of relying on my back alone so I can lockout heavier weights.

Shrugs

100 * 12 * 5 

Done strapless. For the traps. 

Face pull

13.5 * 20 * 5

For the yoke

Don't major in the minors. Focus on building and not just testing. You can never have a wide enough back or strong enough core. :D

Press

Press (beltless) 

80 * 5

90 * 4

70 * 10

Seated dumbbell press

30 * 12 * 2 

30 * 8

Bench

100 * 10 (last rep long pause just for the pump)

Laterals

5-7 * 15 with hold on top

Triceps push down 

30 reps

Russian week 2 day 2 + Deadlift

Squat

140 * 2 * 6
Easy day. Nice to see Sam,Cheryl and Mike today. Even wore matching outfits. Pardon my grin. Look wtf srsly but anyway nice matching attire. Also saw Sam did 180kg * 3, damn impressed. More work to do on my squat.

Get your SBD from Cheryl at Ferocity

Deadlift (beltless)

180 * 1 * 2

200 * 1

220 * 1 (speed felt good) 

230 * 1 (back got looser and honestly didn't really like how it went up since 220kg was easy. Need to shift in the grip a little bit and also get tighter before I pull. Hips seems to have shoot up a bit faster too. 240kg will fall soon though) 

180 * 1 * 5

Face pull 

Stack * 12 * 5 

Relatively easy day since I will be training with Jen later (4th July) and also another squat + back day on Sat with Ben (5th July).

Russian week 2 day 1 + press

Squat

140 * 4 * 6 

Setup feels good. Seems to have nailed the reps better due to the higher frequency. Also found the sweet spot on the back to rest the barbell. Still a work in progress but happy with the squats for once.

More upper body work to test out the inzer wraps Jen got for me :)

Seated pin press (barbell comes to a complete stop on the pins)

40 * 10

60 * 10 

80 * 6 (rep PR with 80kg)

85 * 4 (Goal is to get this up to 6 reps a.k.a 100kg estimated 1RM)

70 * 8

Seated overhead press, no resting on the pins (TUT)

60 * 10

70 * 5

Seated dead press (finisher)

60 * 9

Face pulls 

10 * 3

Floor press/bench + delts

Bench

100/120/130 * 3 pause reps with long pause

Floor press

100/120/140 * 3 (140 failed last rep. Just wasn't tight enough)

120 * 6 (rep PR)

Seated shoulder press with pause at bottom

15 * 15-20 * 8 

OHP 

60 * 10 

Seated Pin Press

80 * 4

60 * 12

Overall great session at Fengshan gym with everyone there. Will go again to train in a group. 

Russian week 1 day 3

Squat

140 * 2 * 6

Deadlift

190 * 1 * 10

GHR

10 * 5 

Note: Form is better today. Reps done were smooth. Can be a bit more aggressive though and keep my back a bit more tighter and use more leg drive. Just really trying to be as fast as I can be. Weighing in at 85kg ish. Gonna maintain my calories at 2700 and see how much leaner I can get. 

Russian week 1 day 2

Squat 

140 * 3 * 6 

Again harder than it should be but finished with a set which looks/felt the best. 

Cable pull down 

15 * 5

Bicep curls (7.5,10,12.5,17/7.5-15)

8,8,8,6,5/8,7,6,5

Incline curl 

10 * 10,7.5 * 12

Spider curl

15 * 10 * 2

Russian Week 1 Day 1

Squat

140 * 2 * 6 

Eh this felt harder than it should. Lol.

Cat row

Stack * 15 * 5 (squeeze and hold) 

Weighted back extension

50 * 10

60 * 8

80 * 5 

60 * 8 * 5

Should be following this format, squat + 2 back accessories. Might throw in GHR on sats.

List of back accessories:
CAT row
Cable row
Meadow row
Good morning
Weighted back extension
Pullups
Pulldown
Kroc row

Training Updates + SPA meet

So after yesterday's session (since the soreness in my triceps is mostly gone, feeling 80% recovered so might as well train), I figured I shall log down what I will be doing for the next few sessions. For my readers who are following me on Instagram, it is rather obvious (painfully obvious) that my squat is sub par. In fact it is too shitty to be competitive, and if not for my bench, my total would suck balls (but thankfully it is all about the total, though a shitty squat = a shitty powerlifter). So the next logical step would be to work on my squat hence I am embarking on a 6 week squat specialization program known as Russian Squat Routine which is not unheard of (hence results are proven) and I rather like the low reps/more sets scheme and higher frequency which I feel is what I response well to and also practice good technique.

Upper body work will remain as floor press for a while since I mostly fail my lifts at the top and bigger arms never hurt right? Probably gonna cycle a 3 - 5 reps scheme for a while (meaning to hit a top set of 3-5 reps) instead of aiming for a single. Why floor press? Honestly I tend to lower the bar a bit unevenly at times and I want to spread the load to both arms at the same time. With the floor press, I am forced to row the barbell towards me and not just dropping it down quickly since that would just injure my elbows/triceps/whatever. After working up to the top set I would do 3-4 back down sets to add volume and re-enforce technique/good habit. 

Accessory work is also rather bodybuilder-ish with higher rep schemes for pump and growth. As Paul Carter puts it, don't major in the minor and since the goal is to bring up my total, the focus will be on the big 3. Upper body work will be slotted in on the "6 sets of 2" days or on a separate day. I will also place extra emphasis on my back development with the accessories since I don't intend to deadlift during the RSR (apart from some light speed pulls occasionally if I were to do which would have to be timed nicely so I don't get too banged up for the next session). As mentioned previously, I know for a fact that with more leg drive my deadlift will go up so I am not gonna worry too much about my deadlift. 

As of yesterday, weighing in at a high 87kg and about 9 weeks out from the SPA meet, so I would have to drop a pound a week which I honestly feel is a good rate to lose weight and still get stronger. Might do some cardio still such as swimming if I have the energy though I guess with the RSR I should be able to lean out faster (and lean out the legs). Figured everything would fall into place as long as I stick to the plan and writing it down here helps me to stay committed to it. Even if I don't do the meet due to some reasons I wish to remain accountable to myself.

Lastly, cheers for reading and suggestion/advice is welcome :) 

I attached the SPA Facebook page link here so please help to like it and support the page:
https://www.facebook.com/sgpowerliftingalliance

   

Floor press + upper body

Floor press as my main lift for now. 

Floor press (should always be done with a pause btw)

100 * 5

120 * 5

130 * 4 (decided not to grind out a 5th, still need to learn to keep tight and row the barbell towards me evenly)

120 * 5

120 * 5

110 * 5

100 * 8

Seated db press

12.5 * 15 * 5 (done with a pause and explode upwards)

Cat row

Stack * 20 * 2

Stack * 15 * 3 (done slow and squeeze) last set was a drop set. 

Laterals

5 * 25/7.5 * 20/15

Pulldowns 

65 * 15 * 3

GHR 

10 * 5

Machine chest flyes

10 * 3 (61/61/40) 3 sec hold top and bottom

Training Updates

Decided to take part in the SPA (GPA affiliated) powerlifting meet in Sept instead of the SPI ($170? no thanks jeff). Cutting down to U82.5kg for this comp hence the diet and cardio. Even if I don't compete I would still wish to hit my goals by then.

Diet wise I have been eating about 300 calories over maintenance, no wonder I am not leaning out as much as I would like despite me tracking my macros and eating relatively "clean" (which I still don't think is a sin). Dropping my calories now to 2700 calories and following a keto diet though ratio is 50p/5c/45f (carbs are below 50g and mostly from nuts/tuna/trace amounts). Adding in some skipping and perhaps farmers/sled pulls for active recovery and to shred faster. 

Training wise my numbers are pretty consistent now, gym PRs are 175kg(385lbs) beltless squat, 155kg paused bench (340lbs) and 237.5kg (522.5lbs) beltless deadlift. My goal is to hit 600kg total at U82.5 so the numbers I aim to hit is a 190kg (418lbs) squat, 165kg bench (363lbs) and a 245kg deadlift (540lbs). More if possible would be nice. Shifting focus to squat since that is my weak lift in general and I believe with the additional leg drive my deadlift will move up since I managed to hit 220kg beltless (RPE 8) without any specific deadlift training. Went to Ziklag on Sat and got my triceps treated, so should be able to train my bench soon. I do believe a 165kg is achievable at the meet, if not more and the deadlift is within reach too. That said, gotta hammer my back more. :) 

  

Deadlift

Pullups SS cable pull down 

5/15-20 * 3 

Deadlift

180 * 1 * 10

Floor press + upper body

Floor press (with pause)

Started with 40kg to see how the movement affect my delts.. Felt pretty good so worked up slowly. 

40/60/80/100/110 * 5

120 * 5 

110 * 6 * 3

100 * 10 

OHP 

40 * 10

50 * 10 * 3

40 * 10

Bicep curls

12.5 * 15 * 3

Facepulls SS Triceps pushdowns 

30s 

Hammer curls 

10 * 10 * 3

GHRs

10 * 3 

Deadlift + squat

Totally no mood today. Kena kaobei by someone who I think of as a friend. Shitty attitude. 

Deadlift (beltless)

180 * 1

200 * 1

210 * 1

220 * 1 * 2

210 * 1

200 * 1

190 * 1 * 2

180 * 1 * 5 (1 min rest in btw) 

Need to build back my deadlift. Somehow strength dropped. 

Squat 

160 * 1/2/2 (failed 170 * 1... Wtf..) 

140 for 1/2/2 pause reps

Did some walk out with 180kg for 15s. Shit feels heavy after deadlifts. 

Squats and box squat

Aimed for a 3 rep max today. Realized form still tend to break down (knee travel forward too much) so bring out the box again. Also forearm and triceps aching like a mofo if not I think a 160-165 should be manageable. 

Squat beltless 

140 * 3

150 * 3

155 * 3 (3RM)

Box squats

140 * 1

150 * 1

120 * 5

100 * 5 * 6

Hit a 150kg single.. But realized shin angle is rather bad with forward knee travel so lowered weight to 100kg and hit sets of 5s. Posted a video on IG and gotten many feedback. Basically the intention is to engage more hips and hamstrings instead of relying on my quads too much. Lowered myself slowly and sitting backwards, keeping tension throughout the lift, feel the box (comp depth) and explode upwards. Probably need to look up but chest is high and didn't collapse during the lift. Hopefully this will carry over to my squats and in turn bring up my deadlift. 😊 

Bench and Thoughts

Triceps and anterior delts feeling weird recently. Not sure if it's cause of the heavy benching or cause of the sudden high volume of pressing done that day... Taking quite a while to recover. On a positive note I still managed to grind out a 150kg... Which should have been a double..

Bench (pause) 

120 * 3

140 * 1

150 * 1 

140 * 1 * 5

120 * 3 * 5 (paused triples)

Close grip bench (paused)

100 * 5 * 5

Incline db benchpress

17.5 * 15 * 3

Tricep pushdowns

20/20/20

15 * 3 SS with face pulls

Edit: After communicating with Gary (@dyel74 on IG) I decided to cycle the reps to hit on each session instead of a heavy single, so heavy double, triples instead. And also with Twain's suggestion to lower the max single to say 142.5-145kg and make that weight look like a speed rep before slowly moving up. That makes lot of sense to me so gonna add that aspect into my training. Another part to take note is the stress on my joints so gonna work more on my rotator cuffs + bring up my arms with more accessories. Technique work with the relatively lighter weights which I believe will carry over well to my 1RM (DUH). 

Squat PR (175kg beltless)

Got the 175kg. Kinda stalled at the upper half of the rep, if not would have gone for 180kg. A couple more sessions to get used to the heavier weights.

Worked up to 140 * 3

150 * 2

160 

170

175

150 * 2 * 5

140 * 2 * 3

100 * 5 paused 

Curls
3 sets of 12 with 12.5kg

Deadlift + Press

Trained at TGN with Ben + Andrew and bumped into Jerald. :)

Bar is rather stiff and I just felt that the bar move rather slow today. Didn't hit my goal today so I dropped down and pull many singles with 200kg beltless until I cannot pull.

Press + BNP press + Klokov press

Went really light on the BNP and Klokov and worked high reps. Don't major in the minors. So just got a nice pump today.

Bench (160kg fail)

Benched with Mark and Delle today at Gymboxx. Really pushed myself. Overall very good session. It is indeed beneficial to train with people stronger than you.

Bench

140 paused

150 paused

160 fail

140 * 3 * 2 paused

140 * 2 paused

120 * 8 tng

Close grip bench

100 * 10/8/5 paused for last set. 

Rear cable flyes/face pulls

4/4 * 12-20

Bicep curls

12.5 * 10-12 * 5

Back + some delts

Tried sumo again. It's hard to coordinate the glutes and the legs. Meh. At least I tried to use the glutes.

Sumo 

180 * 1 * 2

190 * 1

200 * 1

210 * 1 * 2

220 * 1

Power clean and press (no rack available)

60 * 5/5/5/15/8

Cable row

Stack + 80kg * 15/15/12 (dropset)

Cat row 

Stack * 15/15/failure

That's all. A bit drained. Shall conserve strength for the weekend sessions. 

Deadlifts (205kg singles * 5 + Sumo 200kg)

Deadlift conventional

205 * 5 (1min rest in btw, beltless) 

Sumo
140 * 3 * some sets
160 * 3 * some sets
180 * 1
190 * 1 

200 * 1 * 2

Kroc rows

35 * 10 * 5

GHR 

10 * 5

Reverse hypers 

10 * 3

Squat + bench

Squat

Hit a belted 175kg after 2 singles with 170kg today. Bit of a grinder. Drop down and hit a couple more reps. Meh. 

Bench

140 * 5 (wraps came undone...) could have gotten 6.. Or more. Well fuck. 

150 * 2 * 2 :)

155 * 1 paused. Can be better. 

Some light benching and curls afterwards. Can't wait to comp pause 155kg/160kg soon on Saturday. 

Box Squat + back

Warmup with leonard, starting from 40kg.  Increments of 10kg. Until 110kg. Each set 5 reps. Shag.

140 * 2 * 5 (2nd rep paused)

150 * 1

160 * 1

140 * 1 * 10 (long pause)

Kroc

35 * 10 * 5

Pulldowns

80 * 10

Cat row

Stack * 20/20/15/10/15/12/failure 

Pullsup 

Weighted * 5 reps, chain kept hitting me. BW * 5 * 5

Back extensions

10 * 5

Squat (172.5) + bench (155kg)

Squat beltless PR 172.5kg. It's a start. Hope to hit at least 185kg by SPO. Maybe more if all goes well. Got lots of feedback and I think I might go back to squatting to a box for a while.

Almost died when I bench my 1rm today. Wrap came apart when descending, took me by surprise. Managed to grind it up but lockout is uneven. Still happy that I got 155kg in me after 140/145/152.5. Did 9 reps with 120 afterwards which is 1 rep lower than my rep PR.

152.5kg

155kg

5kg lesser than my PR when I was 92kg. Currently weighing 88-89kg. Not too bad I feel. Bench is moving well.

Weighted pullups

5/10/5/5/5