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.