Benchpress (150kg)

Benchpress

150kg paused

Close grip (Touch and go)

Worked up to 97.5 * 5 * 6

Incline DB benchpress

20 * 20 * 5

Face pulls

30 * 5

Russian week 6 day 1

Squat

170 * 1 

175 * 1 * 2 (failed the 2nd rep for both sets)

170 * 2 (PR)

Time to deload and test my beltless 1RM on Friday, might even bring along my belt for a few belted sets. Twice people walk past me as I squat my original 175kg sets. Failed twice on the 2nd reps despite the first rep moving fast :( Built up a huge mental block but decided to be smart and back off 5kg for a small PR. Something is better than nothing at times. Still poverty squat but will train harder. Glute activation, hamstrings, lats tightness, big air as well as hip thrust. A lot of cues to get down as I work towards bettering my form. Russian squat routine is ending soon!

Russian week 5 day 3

Squat

140 * 2 * 6

Need to stretch and foam roll and loosen up the hips. 

OHP (85 * 7)

Press

40 * 10

60 * 5

75 * 3

80 * 3

85 * 7 (PR for beltless press) 

60 * 8 * 3 

Cable row

12 * 3

Curls SS hammer

10/10 * 3

Russian week 5 day 2 + back

Squats

165 * 3/2/3/2

Face pulls

20 * 3

Lats pull down

12 * 3

Cable row

Countless lol 

Triceps push down

20 * 3

Need to do more back stuff 

Russian week 5 day 1 + benchpress

Squat 

140 * 2 * 6

Benchpress

140 * 3 (touch and go)

147.5 * 1 * 3 (paused)

140 

120 * 3 (touch and go)

Band pull aparts

50 * 5 

Might back down and work on more volume before tapering down for comp. Probably a 150kg paused bench for now. One more bench session per week I guess so one heavy/light session a week. 

Pin press PR: 85kg* 5reps/ 90kg * 4 reps

Pin press

70 * 5

80 * 3

85 * 5

90 * 4 

70 * 5 * 

Building up my pressing power yeah. 

Kroc row

30 * 20 * 2/10

Curls

15 * 10 * 3

Just a short session. 

Russian week 4 day 3 + deadlifts

Squat

157.5 * 4 * 4

Deadlift 

180 * 1 * 8

Barbell rows

60 * 8 * 10

Clean and press

60 * 5/5/15

Russian week 4 day 2 + benchpress

Squats

140 * 2 * 6

Benchpress

140 * 4 (touch and go)

145 * 1 * 3 (comp bench)

140 * 2 * 1 (comp bench) 

Close grip benchpress

100 * 5 * 3 (paused)

Hammer curls

12.5 * 12 * 3 

Face pulls

20 * 5 

Bicep curls

12.5 * 12 * 3

Russian Week 4 day 1

Squats

147.5 * 5 * 5

Face pulls

30 * 3 

Russian week 3 day 3 + back

Squat

140 * 2 * 6

Rack pulls (worked up to 155, got told off for "banging") 

155 * 5 * 2 

Shrugs

100 * 12 * 5 

Deadlift

Deadlift session with Jen because all the racks were occupied. Pulled triples today.  Rare moment since I always like to pull singles but decided the volume will help. Deadstop with full reset for every rep. 

Deadlift 

60 * 10

100 * 10

140 * 3

180 * 3

200 * 1

220 * 1

180 * 3 * 4 

200 * 1 * 2

180 * 1 * 5

Training with Jen motivates me to work harder. Reasons being 1) cannot lose face 2) she trains as hard, if not harder than me 3) she's willing to learn and although I don't have the best form myself, I do know what perfect form looks like so I can help her improve her form so she won't follow my footstep. Lol. Can't wait to train with her tomorrow. 

Russian week 3 day 2 + benchpress

Squat

140 * 6 * 6

Benchpress

140 * 3 (slight pause, the pauses felt longer in my head but the video show otherwise T.T)

140 * 1 * 3 (comp pause) 

Touch and go bench 

120 * 3 * 5

120 * 7 

Cable flyes

13.5 * 20 * 2/30

Close grip bench 

100 * 5 * 4 

Barbell curls

42.5 * 6

40 * 8 * 2

Edit: Left delt feeling cranky again. Gotta ease up on the volume and also stop my chest from collapsing. Might get Jen to help cue me or whoever I am training with. 

Russian week 3 day 1 + Deadlift

Didn't bring out the supps I packed. Zzz

Squats

140 * 2 * 6

Felt so slowwwwww

Deadlifts 

200 * 1 * 8

The gym was playing some slow ass songs so I had to listen to music for latter half of the session. Didn't do any accessories since I don't really have any energy. The singles moved okay but can be better too. 

Russian week 2 day 3 + Rack pull

Squat

140 * 5 * 6

Shag balls. Form was breaking for some reps towards the end. Or at least that's what I felt but looks good in video... What sorcery is dis O.o 

Rack pull below knee. 

140 * 5 * 2

160 * 5

150 * 5 * 5

These felt really good. Done beltless and I reset after every rep done. Will be adding these in on days where the squat is harder to mix it up with my weighted back extensions kroc and cat row. Can really felt my back working to lockout which is good. Will take note to actively squeeze my glutes instead of relying on my back alone so I can lockout heavier weights.

Shrugs

100 * 12 * 5 

Done strapless. For the traps. 

Face pull

13.5 * 20 * 5

For the yoke

Don't major in the minors. Focus on building and not just testing. You can never have a wide enough back or strong enough core. :D

Press

Press (beltless) 

80 * 5

90 * 4

70 * 10

Seated dumbbell press

30 * 12 * 2 

30 * 8

Bench

100 * 10 (last rep long pause just for the pump)

Laterals

5-7 * 15 with hold on top

Triceps push down 

30 reps

Russian week 2 day 2 + Deadlift

Squat

140 * 2 * 6
Easy day. Nice to see Sam,Cheryl and Mike today. Even wore matching outfits. Pardon my grin. Look wtf srsly but anyway nice matching attire. Also saw Sam did 180kg * 3, damn impressed. More work to do on my squat.

Get your SBD from Cheryl at Ferocity

Deadlift (beltless)

180 * 1 * 2

200 * 1

220 * 1 (speed felt good) 

230 * 1 (back got looser and honestly didn't really like how it went up since 220kg was easy. Need to shift in the grip a little bit and also get tighter before I pull. Hips seems to have shoot up a bit faster too. 240kg will fall soon though) 

180 * 1 * 5

Face pull 

Stack * 12 * 5 

Relatively easy day since I will be training with Jen later (4th July) and also another squat + back day on Sat with Ben (5th July).

Russian week 2 day 1 + press

Squat

140 * 4 * 6 

Setup feels good. Seems to have nailed the reps better due to the higher frequency. Also found the sweet spot on the back to rest the barbell. Still a work in progress but happy with the squats for once.

More upper body work to test out the inzer wraps Jen got for me :)

Seated pin press (barbell comes to a complete stop on the pins)

40 * 10

60 * 10 

80 * 6 (rep PR with 80kg)

85 * 4 (Goal is to get this up to 6 reps a.k.a 100kg estimated 1RM)

70 * 8

Seated overhead press, no resting on the pins (TUT)

60 * 10

70 * 5

Seated dead press (finisher)

60 * 9

Face pulls 

10 * 3