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

Get your Slingshot powerlifting equipment from me. Email me: maxwanghaobo@gmail.com for more information.

Price: Original slingshot @ SGD$95
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.