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

Deadlift (230kg)

Felt slow today. Not sure if it's belt position or cuz the last dl session on Saturday where I did 200 for 9 beltless singles... Either way the 230kg felt heavier than it should. So I am gonna go with the original pace of the program and hit back twice but not deadlift twice.. Or maybe light deadlifts.

Deadlift

180 * 2

200 * 1

230 * 1 * 2 (short rest in btw to set up and adjust belt)

220 * 1

200 * 1 * 2

Shag out.

Weighted chin (1 chain) 

5 * 10 

Kroc rows

35 * 10 * 5

Dead stop weighted back extension

60 * 5 * 5 squeeze at the top. Back cramping lol. 

Meadow rows 

20 * 10 * 3 just to kill the back

Reverse hypers 

BW 10 * 5 

Squat + bench (140 squat /150 bench)

Squat

140 * 5 * 5

Bar path was a bit off but weight don't feel heavy :)

Bench (paused)

140 * 1

145 * 1

150 * 1 * 3 (1st single zhangyi came in too early) 

Got the groove nailed down and the last rep is easy as fuark. Gotta increase the weight to 152.5kg/155kg next week. Slowly getting used to the heavier weights. 

Paused speed bench 

130 * 3 

120 * 3 * 6 

Incline barbell bench

100 * 6 * 3 (TnG)

Db flyes 

10 * 15 * 5

This will be the template for my future sessions. Heavy paused reps. Lighter speed paused reps. Incline tng reps. I will swap the pause for flat bench/incline bench based on how I feel. And end with either incline db benchpress/cable flyes/db flyes for dat hypertrophy gainz. 

Squat and deads

Squat 

127.5 * 5 * 5 (noob mistake, never check the bar is 17.5....) 

Deads

Slowly work up with triples up to 180kg. 

180 * 1 * 3

200 * 1 * 9 

180 * 1 * 2

Kroc row

35 * 10 * 3

Weighted pullup

5 reps bw

2 chain * 5 

1 chain * 5 * 5

10 bw

GHR 

10 * 3

Reverse hypers

10 * 2

Whatever works for you.

Don't really have many outlets to rant but figured I have a blog, I would just type here. Been getting tons of "bad form"/"horrible form" on my vids. Sucks lol. Really working on my deadlift form now. Yeah it is high hips + rounded back but I have been trying to ensure back integrity throughout the reps. Listened to Twain and added in pause deadlift to engage more glutes towards the lockout. Yesterday's workout was cut short by Isa who is just doing his job (yeah 220kg on the barbell, hard to let it down without any sound/impact. I am not Bryan. Haha). Well anyway I will be doing sub-maximal work with lighter weights and focus on adding in more leg drive. Watched several videos by Brandon Lilly and I learnt a lot from him, enlightened to be honest. Linking the videos here so I can refer back in the future. 

Deadlift and incline bench

Deadlift

180 

200

220 * 2

180 * 2

One particular CCA is having training so I have to strip my barbell and give the space to them. Good thing is my back is feeling great now (23/5/2014) so back to squat + deads on Sat. Since I am limited to the plates on the barbell I will be doing more sub-max work with pause deadlift and maybe even some bands to get a stronger lockout. 

Back extensions

60/80 * 5

100 * 5 * 3 (PR of sorts)

Was never able to do these properly with 100kg. Still not as strong as I would like but getting stronger. Gotta work on the back strength. 

Incline barbell 

60/80/100 * 5

120 * 2

100 * 8/5/5/3/3/(CAT style benching)

The triples moved very fast. Might have one main bench day (could be going back to Dan Green but lesser volume) and a secondary bench day with incline bench and curls. 

6 sets of curls

Bench

Touch and go bench 

130 * 6

At this point of time I know I am nowhere near top form. Shag. Should be pausing this and repping it out with ease but somehow strength wasn't there. 

Pause 

140 * 1 * 2 (1st was a grinder, 2nd one was much easier so I went up to 150kg)

150 * 1 (shag, but good thing is I can get it on a bad day. bit of a grinder)

140 * 1 * 5 (reps moved fast)

Tng

130 * 3 

120 * 8 (last rep paused. not bad lol. Back on form after the heavy singles)

Incline db

30 * 12/12/10

Incline barbell

60/80/100 * 5

80 * 8 (paused)

Squat + deadlift

Squat 

120 * 5 * 5 (thick bar like a heavy) 

Snatch grip 

100 * 3

120 * 3

140 * 2 (no grip)

120 * 10 

120 * 5 * 3  

120 * 2

100 * 6/5

Mixed grip back extensions

60 * 5

80 * 5 * 8 

Lats pulldown 

85 * 10 * 5

Squats + deads

Squats (slowly warmup)

125 * 5 * 5 

Deadlifts 

180 * 1 * 3 damn these feel heavy and it's only 75% of my 1RM 

Pause deadlifts 

140 * 3 * 3

Had to rush off for FYP meeting

Deadlift (220kg deficit on 25kg plate)

Started with deficit in oly shoes

180

200

220 (PR)

180 * 1 * 5

Pause deadlift 

140 * 5 * 3

Back extension

60 * 10 * 5 (continuous reps) 

Lats pulldown 

75 * 10 * 5

Kroc row

35 * 10 * 5

Squat + bench rep PR (120 * 10)

Squat

115 * 5 * 5

Benchpress

120 * 10 (touch and go pr) 

145 * 1 * 3 (3sec pause) 

Seated dumbbell press

25 * 15 * 3 

25 * 12

25 * 10

Squat

Squat 

120 * 5 * 5

Back extensions 

10 * BW (Tim started using the space in front for deadlift so I stopped) 

GHR 

10 * 5 (BW) lower back shag

Deadlifted 237.5kg on 12/5/2014. Beltless. 

Benchpress PR (140 * 5)

Probably the smartest thing to do is to train now. Glad I did.

Bench (TNG)

140 * 5 (PR)

Paused bench (3s-5s)

140 * 10 (last rep 6s) 

Curl 

12.5 * 20/15/12

Deadlift

Deadlift in adipower and chucks

Warmed up to 180kg in my adipower

200 * 1

220 * 1

230 * 1

Switched to chucks + belt 

220 * 1 * 4 

Form wise is much better with a belt

Speed pulls 

180 * 1 * 5 

These are done beltless and with chucks. Form is so much better. Guess the belt really teach me to keep tight. 

Squat + press

Squat

110 * 5 * 5

Press (rebuilding it from bottom up) 

60 * 5

70 * 5

75 * 4

80 * 3

85 * 2

90 * 1

Beltless

Db press

30 * 10 * 4 + 11 

Shag. Shouldn't press the day after bench but no choice. 

Dan green benchpress C2 week 6

I really want to blame my injury on someone else but in the end it's still there. It's my own fault that I didn't communicate well with spotter. Blaming someone else won't take away the strain so I just gotta accept things as they are. Fact is the elbow hurts at the bottom on the position. It's either to continue with lower reps + increase weight as per normal or to take things easy for a while. But I can afford to take it easy? That's the question. 

Pause Benchpress

135 * 4/3/3 

These felt so hard. 

Tng bench 

135 * 3 (normal grip) 

100 * 16 (wide) 

130 * 3 * 5/ 130 * 2 (wide) 

Incline db press

30 * 20/20/25

Cable flyes 

8.25 * 20 * 4

Edit: widen the grip to pinky within the rings and felt good. Perhaps at this point of time benching wider might actually help me reach a new level. Shall see how on next Monday. Meanwhile I will have to be stricter with my setup. 

Squat + deadlift

Squat 

115 * 5 * 5

Deadlift 

180 * 1 * 5

Only recording my top sets. Did my squats in SBD, felt warm but also easier. Also pulled in my adipower, felt faster than chucks so might try again. 

Squats + misc

Knees a bit sore from yesterday, gonna wear my sleeves soon.  

Squat

105 * 5 * 5

Close grip bench

100 * 13

Curls variation 

10 * 10 * 10 

Rear delt cable flyes

6.25 * 30 * 2 + 35

Deadlift + squats

Squat

110 * 5 * 5

Deadlift (beltless) 

200 * 3/1 got my 5th rep to mid shin but lazy to strain in case of injury. Warmup sets slower today so not really feeling it. 

Defict pull 

140 * 3 

160 * 1

180 * 1 * 2

190 * 1 * 2

180 * 1 * 3

200 * 1

180 * 1 * 2

Felt fast. The 180kg and 190kg moved fast and decided to take 200kg and got it :)

Weighted back extensions

60 * 5 * 5

Mentally drained by now. The high from deadlifting is gone.