Cube. Week 1 day 1. Deadlift

Started with mobility and warm ups which includes foam rolling. Rolled my injured tricep. Did hip distractions for 2 sets with Twain with bands. Banded good mornings * 15 for 2 sets. Lunges * 15 * 2. Adductor and abductor for 15*2. Started with 1" deficit deadlift with 82.5kg for 5, 102.5kg*4, 125*3, 3 sets of 145 * 8. Shag. Still pulling a lot with lower back. Which I will mention more later. 4" Block pulls for 2 sets of 3 with 162.5kg. Safety bar Olympic squats with 75kg * 8 for 3 sets. GHR which I can't do. Okay. I have really weak hamstrings. Hence my lower back compensates for my weak hamstrings. Not good. Need to bring that shit up. 50 reps of back extension is relatively easier for me considering my lower back always compensates for my hamstrings so I break it down to 25,15,10. Solid workout. Perspiring like mad. Should be sore as hell tmr.

The big meat (meet)

Our very first own powerlifting meet. Performance was shitty not what i expect myself to perform. Had only 4 good lifts out of 9. Worst performance ever. Note to self: Abstain from alcohol until after competition. Was aiming to clear 500kg (160 squat, 145kg bench, 200+ deadlift) but fell short. Squat was disappointing. 160kg stapled me to the ground. Twice. Gotta really bring them up to say.. 170kg? Should be achievable. Bench was disappointing. 130kg flew up. So I think okay, smash the 142.5kg and aim for 150kg. But no... my form shifted, and nope, did not clear my bench. Only 1 lift left. Was a do or die situation and damn angry at my piss poor performance so far... A total of 280kg for 2 lifts? That is pathetic. But I know deadlift have chance to clear 200kg strapless when the 180kg flew up. Then follow by 205kg which flew up. Break my PR of 200kg which was strapped. Then decided to aim big, 215kg which flew up too. Was really a happy ending (thx to the test booster from x). Anyway decided that since my own Ed Coan got screwed by exams, i should just train Cube with the rest. With this I set my target lifts for the powerlifting meet.

170kg for squat.
150kg for bench.
230kg for deadlift.

Total 550kg.

Let's go TEAM 22.

Ed coan Accessories week 1

Wide grip bench. 60*10*2 sets. Triceps push down with 26.5*12*3 sets. Weighted dips, bw, 10kg, 20kg *15 reps. Triceps extensions with 36.5*12*2 sets. Ez bar curl with 15kg a side for 10, 20kg a side for 11,1 and 8,4 (dropset). Single leg calf raises with 40kg for 3 sets of 12. Cable crunch for 2 sets of 12.

Ed Coan Back Week 1

Might have to skip week 2 of Ed coan. :/ thanks to exams. Monday, wed, thurs paper. All 830. Doubt I can train. Need to revise. Exams screw up my program. Sigh. Might just have to whack tomorrow and rest and wait for Saturday's meet. Today deadlifted 150*10. The weight moved faster too. The chalk really helps. Then did sumo with 105kg for 8 reps just to try out the stance (it's in the program, shall up weight next time). Yates row with 80kg for 2 sets of 10. 2 sets of wide grip pull-ups for 12 reps. 1 set of 12 reps Db row with 45kg. Then did 2 sets of 10 hanging leg raises.

Ed coan shoulders week 1

Warmup with 20 reps face pulls and behind the neck press for 3 sets. 2 sets of 10 with 40kg military press for warmup before hitting 65*10 for 2. Harder than I thought. Warmup laterals with 2 sets of 10 with 10kg before using 20kg for 2 sets of 12. Heavier than I expected, last two reps have to squeeze them out. Then hit 2 sets of 10 with 10kg hammer grip laterals before moving up to 12.5 for 2 sets, can go heavier next time. Rear delt raises with 10kg for 2 sets of 10 before using 12.5 for 3 sets of 12. Can go heavier too. Did 3 sets of 10 hanging leg raise and rowed a bit. Cardio definitely dropped a lot. Shall work on it too during summer for better recovery and a more complete version of me.

Ed Coan Bench week 1

Benching. Warm up with behind the neck press and rear delts cable 3*30. Flat bench. 40*10,60*10,80*5,90*10*2. Close grip bench 77.5*10*2. Incline bench 67.5*10*2. Calf raises 3 sets of 12 superset with hanging knee raises 3 sets of 12. Then 3 sets of face pulls * 12 with back extension BW * 12.

Ed coan legs week 1 Day 1

Man. Intense. Felt like mountain dog all over again. 2 sets of 8 squat with 110kg after warming up with 2 sets of 60, 80, 1 set of 100. Then single leg press with 40kg for 12 before moving up to 65kg for 3 sets of 12. Then leg extensions for 2 sets of 12 with 45 for 12 before deciding its too light so moved up to 55, leg curls for 2 sets of 12 with 65. Ended off with 3 sets of 12 calf raises with 90kg on leg press machine superset with leg raises 12 reps