Bench PR.

Warmup

Banded push downs and band face pulls 

10 * 3 each

Bench

Bar * 10 * 3

60 * 5 * 2

70 * 3

80 * 1 * 2

100 * 1

110 * 1 

120 * 1

130 * 1

135 * 1

150 * 1. PR. Weight flew up. Didn't go up more since Tim and Basil left the gym and I have hit my target. Better end my session on a high note.

BW bench. 

90 * 20

Pull ups 

10 * 9 + 13 * 1

Kipped after 5th set. Just to get the numbers in. Watched Matt Kroc video and realized how important the basics are. Pull-ups and dips will most likely be a regular feature in my future workouts. Today is my final full workout before my trip to Australia. Will miss the SMU gym :")

150

90 * 20

Curls day.

Today I curled for the first time since months ago, just to pass some time. 

Alternate biceps curl

10kg * 12 

15kg * 10 * 3

Standing ez bar curl

Bar + 20kg * 10 * 5

Preacher curl

Bar + 20 * 10 * 3

Press PR.

Warmup

Band pull apart

Band push down 

Band behind the neck pull apart 

Sets of 10 each for 2 rounds

Press

Bar * 10 * 2

40 * 5 * 2

60 * 5

80 * 1 * 2 

90 * 1

100 * 1

102.5 * 0 didn't dare to grind it out

Finally hit my PR of 100kg. Satisfied.

Laterals

12.5 * 10 * 5

Pull-ups 

10 * 5

GHR abs

10 * 5

Plank 

1min * 3

Been chasing my press for months. Finally hit it. Happy day. 

BW Press

100kg 

Bench. 5/3/1 BBB

Favorite day of all. Benching.

Bench warmup

Band face pulls * 15 * 3

Band triceps push down * 15 * 3

Foam rolling 

Bench 

Bar * 10 * 3

60 * 10

80 * 5 

100 * 5

120 * 3

135 * 3

Lost tightness on my second rep but managed to grind out the 2nd and 3rd rep. Still need to work on my setup. 

Rest pause bench

105 * 11/1/1

85 * 8/2/2

Laterals 

12.5 * 10 * 5 slowwwww negatives

Face pulls 

21.5 * 20 * 5

Rear delt flyes

61 * 15 * 3

Deadlift. 5/3/1 BBB

Well.. Suppose to be 5/3/1 but strained my back real bad. Hard to bend down. Really grateful for Tim for pressing my lower back and glutes, it did release some pain for me. Thanks Tim, I will foam roll every session now and pray that my injury is nth too serious. 

Conventional Deadlift

60 * 10 * 2

100 * 5 * 2

140 * 5 * 2

Form quite bad so lowered reps

140 * 3 * 2

Will take Tim's advice to bring the chest up and position my head neutral to set my hips lower. Still initiating the pull with my lower back instead of driving the weights up with my legs. After I recover from my strained back I will work with a lighter weight.. Say 120-130. Whichever allows me to learn to use my legs to start off the motion.

Sumo deadlifts (Reps)

140 * 10 

First few reps was pretty okay. Set up was better than last week according to Tim and the video agrees with Tim, however, I need to reset after every rep as my body gets pulled forth by the weight which gives me problem toward the later part of the reps as my body is way over the bar. Got to remember this point well so I decided to pull more to reinforce the good habit. 

140 * 5 with reset for each rep

140 * 2 with reset + snap city

Strained my lower back as I was about to pull my 3rd rep. Got worried as I can't even bend down or lower my body and Tim helped me to press. Can't even stand up by myself. 

Went to do some lats pull down because I didn't want to end my training there. Yes very stubborn.

Lats pull 

65 * 12 * 2

Controlled reps, more on focusing the squeeze. 

More pressing by Tim and stepping by Tim. 

Lesson learnt today: to reset every rep and to work on my lower back more. Technique work can't be rushed. Lastly, on a point not directly related to lifting but self development as a person, I may not express myself well enough and may often come across as defensive so I hereby ask my friends for forgiveness cause I do agree with the points they made and should really pay attention to how I reply them to reduce the amount of misunderstanding. 

With that said, I will let my numbers do the talking. 

Press. BBB 5/3/1

Felt light headed. Still sick.

Press 

Bar * 10 * 2

30 * 5

50 * 5

75 * 3 (felt light headed here)

85 * 7/4

Went for a second set after the first set, felt more controlled but shag out. 85*7 is a PR for my press. Target is to hit 100kg legit next week.

Bench 

100 * 10 * 5

Set 3 and 5 is rest pause. 8/2.

Face pull

23 * 20 * 3

GHR sit-ups

12 * 3

Pull-ups 

10 * 5 

Some Kipping but hit it still. Need to do more pull-ups to build up my back.

85*7

85*4

Bench. 5/3/1 BBB

Still sick. Nose dripping and coughing but hit my target for my reps.

Bench

Bar * 10 * 2

60 * 5 * 2

80 * 3

100 * 3

115 * 3

130 * 5 

PR. Gainz.

OHP with reset

55 * 10 * 5

Harder than I imagined. Back is curved according to Cheryl so tightened my glutes and tried to pull my chest forward. Gotta train to brace my core more.

Cat Row

Stack * 15/15/15/20/20

Band push downs

20 * 3

Laterals 

12.5 * 10 * 3 

Suck at this. Gotta work moar for moar delts. 

Face pulls

21.5*15*3

Deadlift. 5/3/1 BBB

Played around with sumo stance at a higher weight. Hips kept shooting up until later on.

Sumo deadlift 

60 * 5 * 2

100 * 5 * 2

130 * 3 * 2

150 * 3 * 1

150 multiple singles and dropped to 130 for more singles when I realized my back kept giving way

SSB ATG squat 

80 * 10 * 5

Back extension 

15,15,20

Cat row

Stack * 15 * 3 

Rest less than 30s

Need to target my back more. Shall add in good mornings on legs day instead of just deadlift alone.

Press. 5/3/1 BBB

Press

Bar * 10 * 2

40 * 10 * 2

60 * 3

70 * 3

80 * 10

Hit a PR. 80kg * 10 feels easy. Save a bit in the tank. Could have gone for perhaps one more or two.

Bench 

90 * 10 * 5

Paused the last few reps for every set. Felt real good and easy. 

Pull-ups 

10 * 5

Shag. Had to kip a bit. 

Front and behind neck press in one movement

40 * 10 * 3. 

Had to rest pause last set. 

Band push downs

20 * 5

Face pulls 

18.5 * 15 * 5

Good workout. Felt real strong. Must have been the rest I had over the weekend. Slowly creeping towards my 100kg strict press again. XD

Bench. 5/3/1 BBB

Warmup with band pull apart and band push down

Bench 

Bar * 10 * 2

60 * 5 * 2

80 * 5

100 * 5

120 * 7 (PR) 

Feeling weak. Think not enough rest. 

Shoulder press

50 * 10 * 4

50 * 21

DB row

35 * 20 * 3

Band push down

20 * 3

Face pull

15 

Some single arm muscle snatch for fun. Realized afterwards that technique for snatch is not there :( If i was to focus on bring that number up, need to pull the bar closer to the body. Read Sam's blog, feeling kinda ashamed for not pushing myself harder. Some reflection to be done.

Squat. 5/3/1 BBB

Not feeling so good from my deadlift day.

Warm up with some mobility work with Tim. Shall do it more. 

Squat

Bar * 10 * 2

60 * 5

100 * 5

130 * 5/5/6

Didn't feel so good. Oh well. 

Sumo deadlift 

60 * 5

80 * 5

100 * 10 * 5

Getting better 

GHR

10 * 5

Realized I tend to lean forward and bring my lower back into the movement. Got Daniel Fang to correct it and the last 3 sets were better. 

Crunches. Yes I m weak

20 * 2

Deadlift. 5/3/1 BBB

Sumo deadlifts 

60 * 10

100 * 5

120 * 5

140 * 5

160 * 5 

Form is quite bad. Don't really feel comfortable. Will look up tutorials by Ben Rice.

Conventional deadlifts

160 * 5 

Back rounded quite bad according to Daniel and Cheryl so dropped weight.

140 * 5 

Still bad. Went even lower

100 * 5 * 10

Shag.

Squats 

80 * 10 * 5/6. Lost count 

Cat row

Stack * 15 * 3

GHR

10 * 4

Back extension 

50

GHR sit ups

10 * 4

My right hand is still injured, but gripping the bar tight doesn't hurt as much as it used to. Decided to go light to fix my form, keeping my upper back tight. I used to pull with my upper back relaxed but decided to change to bring up my numbers in the long run. To be honest using such light weights is harder than I thought because I have to actively squeeze my upper back together, something that I have not done for my deadlifts. The high volume done today really tired me out, sweated buckets but gotta do what I have to do to be better. 

Press. 5/3/1 BBB

Shoulder day. Triceps aching like mad from yesterday which is weird but then again had 2 ME (140,150 miss).

Press

Bar * 10

30 * 10

60 * 5

65 * 5

75 * 11 (PR) 

Bench

70 * 10 * 5

Pull ups

10 * 5

Weighted carry 

25kg per hand with fat grips * 5 

+ 2 trips in and out of gym (LOL)

Band push down 

20 * 3 

Face pull

13.75 * 10 * 3

Triceps aching still. My own programming is tough but I like it. Shall stick to it for a while. Gonna hit my 100kg press and start pressing with reset after every rep. Strongman style.

My virgin meet.

Yesterday was my virgin meet. Weighed in at 89.55kg for U93kg category. Good experience lifting on the platform, was a different experience. Took away a few things from the meet:

1) Squat deeper. 

My 150kg opener got one red flag. Shook my confidence by a bit even though the weight was light. My left knee was still hurting perhaps that is why my subconscious mind prevented me from going lower. 3 red flag for my 2nd attempt at 160kg (was doing doubles with it for a few weeks back) make me went conservative for my 3rd and hit my 160kg. 

2) More lockout

My 130kg and 140kg flew up, but I have hit 140kg before and even 145kg, went all or nothing with my 150kg. But lockout still got the better of me. Watching my video, realize my left arm did not push as much as my right, shall focus on that. Speed off the chest is good, only need to watch my sticking point. More tricep hell and board presses from now on.

3) Deadlift more

Got my first legit over 200kg lift (not a gym lift) with my 2nd attempt of 210kg. Flew up. Technique still shit. A lot more back and hips too high. Already know these but kept chasing numbers instead of form. Some fucked up ego there. Lowering down the weights to work on my form from now on. 

Honestly, a tad bit disappointed in myself for not getting my 530kg total as planned. If I had squat deeper, would have went for my 170kg squat for my 3rd attempt. Also, was rushed and had only 2 tries for my deadlift and since 210kg felt easy, would have went for a 220kg for my 3rd attempt since I have gotten 215kg even before the cube. But with all that said, a lot more learning and work to do. Shall start leaning down to 86kg, hopefully maintaining as much strength as possible, and prepare for SPO14.