Deadlift session

First session since like forever. Decided to stick to 5*5 to get some volume back and fix my form. Had Sashti and Nat video me. Seems to be better but weight wise is light. We shall see how things go.

Deadlift

60 * 10 * 2

100 * 5 * 3

120 * 5 * 5

Snatch grip dl

100 * 5 * 5/6. Can't recall. Anyway more is better.

Snatch grip back extension 

60 * 8 * 5 

Pullups (dead stop)

5 * 5 

Start light. Consistency is key.

Press PR (97.5 * 2)

Press

Bar * 10 * 2

40 * 5

50 * 5

60 * 5

70 * 5

75 * 4

80 * 3

85 * 2

90 * 1

100 * 1 (got a bit too greedy, I am not ready for more reps with 100kg yet)

97.5 * 2 (PR for 2 reps, could have gotten more if fresh)

3/2/1

80 * 3

85 * 2

90 * 1

Z press

60 * 5

70 * 4 

75 * 3

70 * 5 * 3

Speed squats + pause squats

Pause squats (3s)

60 

70

80

100

120

130

Speed Squats

110 * 2 * 12

Pause squats (2-3s)

120 

130

140

150

155 (PR)

140 (3s)

120 * 3 * 3 (3s)

120 (10/15s pause)

Dan Green bench press. How did I do it.

Dan Green Bench Press Week 8

Pause bench

Bar * 10

60 * 5

80 * 5

100 * 5

120 * 1

132.5 * 4/5/4

Touch and go bench

132.5 * 3 * 4

132.5 * 2 * 2

Wide grip pause bench

110 * 5/4

100 * 6/5

Incline db bench

30 * 20/20/15

Will be attempting this weight again next week. Not transiting to the peak phase yet. 

Squat + press PR

Mock meet.

Hit a 170kg. Felt easy but decided to not go up because I wanna give my legs some rest. Will be doing either speed/volume work next week.

Press PR with Zenn, Nic and Claire. Team Beehoon at Gymboxx. 

Press

Bar * 10 

60 * 5

70 * 5

75 * 4

80 * 3

85 * 2

90 * 1

95 * 4 (PR, fuark yeah)

80 * 3

85 * 2

90 * 1

Z press

Did some rep work with 40/50.

Work up to 60kg. Felt easy. Might be adding it in the future. 

Curls

17.5 * 8

12.5 * 8 * 2

Lol at my lack of biceps :( 

My target of repping out 100kg for press is near. 

Squat PR (180kg)

The last last squat session left me cramped up and sore, last beltless session felt okay but not great so today I went gym with no numbers in mind and see how it goes.

Squat
60 paused
60 * 3
100 paused
120 paused
130 * 1
140 * 1
150 * 1 (belted)
160 * 1
170 * 1 (felt fast, decided to go up)
175 * 1 (PR)
180 * 1 (PR)

Press (Rep PR)

So I decided to get a quick session before I burst.

Press

Warmup 

Bar * 10 * 2

60 * 5

70 * 3

80 * 2

90 * 1

95 * 1

100 * 1

80 * 9 (Rep PR)

By the way, this is the HK benchpress classic event t-shirt. 

Press PR (95kg * 2)

Warmup with bands and rotator cuff exercises

Press 5/4/3/2/1
Bar * 10 * 2
60 * 5
70 * 5
75 * 4
80 * 3
85 * 2
90 * 1
90 * 4 (failed to lock out 5th)
95 * 2 (PR)

2 Back down sets of 3/2/1
80 * 3
85 * 2
90 * 1

Rep out
80 * 8

Helped several people today with their squats and press :)

Squats (speed)

Squats
Warm up with 60kg paused squat * 2
100 * 1 paused
100 * 3
117.5 * 2 * 6 (30secs rest)

125 * 1
130 * 1
135 * 1
140 * 1
145 * 1
150 * 1
155 * 1
160 * 1 * 2
140 * 1

All reps done beltless.

Dan Green Bench Program Week 7

Warm up with bands. Both my quads, along with my teardrops are aching from the squat session. Almost no leg drive today and rather hard to keep tight, however I managed to hit a PR of 130kg * 6 paused bench.

Pause Bench
Bar * 10  * 2
60 * 10
80 * 5 paused
100 * 3 paused
120 * 2 paused
130 * 6 (PR)
130 * 4/3 (Legs cannot keep tight. Managed to muscle up the lower range of required sets/reps)

Touch and go
130 * 3 * 4

Wide grip paused
100 * 6 * 4

Overall performance dropped but I am happy to hit a PR still. Looking forward to next week's session when I am in a better shape.

Squat 5 * 5

Had some self doubt with the first few sets. Wanted to lower the working weights but Twain asked me to press on. Good results today.

Squat
60kg * 1 * 5 paused
100kg * 1 paused
120kg * 1 paused

130kg * 3 * 2
140kg * 3 * 2 (belted and one beltless set)
150 * 3
155 * 3
155 * 5 * 5

Pause squats (3s)
142.5 * 2 * 3
142.5 * 1 * 2

Hypertrophy squats
110 * 10 * 3

Hanging leg raise
10 * 5

Pullups wide grip
5 * 5

\

Press Day

Rush for time, so just did a quick press session. Triceps aching badly from Dan Green Bench (Tues).

Press

Bar * 10 * 2

60 * 5

70 * 5

75 * 4

80 * 3

85 * 2

90 * 1

92.5 * 3 (PR, aimed for a small jump, wanted to get 4 reps but happy with 3)

80 * 3 

80 * 8 (Decided to rep out instead of doing 2 rounds of 3/2/1 due to time, it is a rep PR I believe)

Curls

7.5kg * 12 * 3 (just to get some blood flowing into the biceps)

Dan green bench week 6

Pause Bench (all paused except for bar)

Bar * 10

60 * 5 

80 * 5 

100 * 3 

120 * 1 

132.5 * 5 (PR)
132.5 * 4 

127.5 * 5

Touch and go bench

127.5 * 4 * 4

127.5 * 3 * 2 

Wide grip pause bench 

100 * 5/4/3/2 (LOL NO STEAM)

Incline DB press

30 * 12 reps

Ran out of time. Think the 132.5 took quite a bit out of me. Grinded for too many sets today. Glad to have a PR still. 

Squat volume (PR)

Squats

Warmup with 60kg paused and 100kg paused

100 * 3

120 * 3

130 * 3

140 * 3 (beltless)

150 * 4

160 * 4

162.5 * 4 (PR)

157.5 * 4

150 * 4 * 4

Paused squat (3sec)

140 * 2 * 4

Ssb squat 

100 * 10 * 3

162.5kg * 4 (PR)

LOL AT Mus's face

5 mins squat session

50 reps. Can definitely be better. Good pump.

Birthday Press :D

Press
20 * 10
40 * 5
60 * 5
70 * 5
75 * 4
80 * 3
85 * 2
90 * 4 (match PR)
60 * 18/3/1/2 (24 reps for age)

Squats doubles. (PR)

Squat

Paused 60 and 100 for warmup

100 * 2 

110 * 2 * 12 (30s rest) speed

120 * 2

130 * 2

140 * 2

150 * 2

160 * 2

167.5 * 2

172.5 * 2 (PR)

Safety squat bar

60 * 8

80 * 8 

90 * 8 * 3

Plank 

2 sets of 30sec

Bench + Delts

Bench

Worked up to 127.5 for 5 pause reps. Ugly as shit though. Too tired somehow. 

Laterals

7.5 * 20 * 3 

7.5 * 15 * 2

10 * 10 * 2 (one arm at a time)

Band pull aparts 

50

Virgin Strongman Training

Log Press 80kg-90kg
Keg Loading
Lucy the chain drag
Tire Flips
Farmers walk. Torn hands.

Tiring as hell. Will visit again when possible.

Squats 5s

Squats

Pause up to 100 for warmups

120 * 3

130 * 3

140 * 5

150 * 5

152.5 * 5

155 * 5

150 * 5 * 4

Pause squats

130 * 1 LOL (cramp)

120 * 3 * 3

FS

70 * 3 * 5

Cramps