Bb day. Cube week 9.

Sort of injured my traps due to the racking for my squats or smth. Hard to keep tight on my bench. Was worried about it so asked Twain for advice and he said go try hit my opener for double and see how.

Warmup with bench

Bar * 10

60 * 5

80 * 5

100 * 3

120 * 1 

130 * 2 (PR)

Hit my open for double. Smooth and controlled. Felt good to go for more. Both 120/130 was competition style with commands and pause.

Triceps hell (1-5 board)

3*1-5 * 2

3*1-4 * 1 + 7 reps for my 5board

Strong presses, happy with my performance 

DB press

20*12,15,20

8 pull-ups 

Going see sinseh now. End of cube method. 9 weeks down. 1 week of rest and recovery to go. 

Squat. Cube week 9.

Warmups 

Lunges * 15, banded GM * 15

Squats 

Bar * 10 * 3

60 * 5

80 * 5

100 * 5

120 * 3

140 * 2 * 8

Pause squats

140 * 1 * 2 (1s)

Wide stance GM

60 * 8 * 3

Front squat 

60 * 15 * 2

Squats 

60 * 70

Abs

40 sit-ups 

Back. Cube week 9.

My left knee gave me problem when warming up. Even lunges with bw hurts :/ right palm is still swollen and tender to touch. Form is still bad, making my lockout harder than it should be. Not a good session overall :/ 

Warmup

Adductor/abductor * 15, banded GM * 15 * 2 sets. 

Deadlifts

60 * 5

80 * 5

100 * 5

140 * 3

160 * 2 * 2. At this point of time the bar is moving very fast so I felt quite good. 

180 * 1

200 * 0/1. First set was belt less and unchalked. Grip gave way on my right hand. Wanted to go for a belt less PR but disappointed at myself. Belt up and chalked and got it.

210 * 0. Form is bad. Back rounded. Tim said I straighten my legs too fast so locking out is pure lower back. Grind for a while and decided to fuck it to avoid injury. Tempted to go for another one but decided to call it a day. Rest my injured hand too.

Snatch grip dl

100 * 8 * 2. Back also round :/ but lock out at the top. Improved but not there yet.

DB one arm row

45 * 10/10/20

DB shrugs

25 * 12 * 2 with 2s iso-hold

Up and down plank 

50 one shot. 

Need to fix my hand soon.

Bench. Cube week 9.

Worked out with Cephas at fitness first today. Luxury gym for luxurious gainz. But the bench sucks big time. It is shaped like a sofa, wide and thickly padded, making it very hard for me to keep tight on the bench. Shall avoid benching there in the future should I go again. Dumbbells go up to 50kg though. 

Warmup 

Push-ups, triceps push down, band pull apart * 15 * 2

Close grip bench

40 * 12

60 * 5

80 * 5

100 * 3

120 * 2 * 5

Speed was there for the first 4 sets, last set slowed down quite a bit but for close grip I would say it's okay. 

Incline db bench

30 * 15,15,30 

Triceps rope push down

17.5 * 100 

Instantly regret using that weight as the rope is worn and it's harder for me to pull apart. Last 20 reps was broken down into mini sets of 5 with me forcing out each rep. Hell.

Db press (shoulder) 

30 * 10 

26 * 10 * 2

Lowered the weight as the first set didn't felt as good as I want to. The later sets felt more stable.

Cable flyes

12.5 * 15 * 3

Dem chest pump

Leg raises * 50

Did some log press for fun. Fitness first is a fun place to gym but not one which I see myself gymming seriously as it is too commercialized. 

Squat. Cube week 8.

Eh horrible session. Different environment really play a big part on my performance. 

Squats for warmups 

60 * 10 

65 * 10

Squats 

85 * 5

105 * 3

125 * 3

135 * 2

145 * 2

155 * 2

165 * 0, failed 

Okay my left knee is really giving me problem. 

Pause squat (2s)

120 * 3 * 2 

Good morning

65 * 8 * 3

Squats 

65 * 40

Leg curl 

12 * 3

Okay overall bad session. Left knee giving me problem still from the last squat session. Lots of things left undone due to limited equipment but got my main lifts in. Abel is a very explosive squatter while I am more of a slow grinder. Need to move faster to lift more weight. Hope the haze clear for good soon. 

Bench. Cube week 8.

Throat is on fire. PSI 290. Record high in Singapore. Lungs feel like it's on fire.

Warmup

Band push downs * 15/25, push-ups 15, band pull apart 15/20

Floor press

Bar * 10

60 * 5

80 * 5

100 * 3

120 * 2 * 7 + 6 (last set AMRAP)

Incline DB bench

25 * 20,30 * 20

Close grip bench

80 * 12 * 3

Band flyes

45 * 1

Band push downs

100

DB Press

22.5 * 12 * 3

1st set

8th set with absolute fail

Close grip 80*12 

Workout was good. Triceps was shifting about the past few days (CNS overtaxed). Was suppose to hit 127.5*2 for 8 sets but decided to listen to my body and do with 120kg. Was a good call as the speed was fast for all my sets. Today (20/6/2013), no aching as of now though the haze is bad. Affecting my throat. I hope that I can set a record with my bench still (at least 150kg) and also rep the most reps with my BW (really curious about my own strength).

Collected my 1MR from Heechai at Nutrifirst today. Get your supps from Nutrifirst

Back. Cube week 8.

Warmup

Lunges, banded GM, adductor/abductor * 15 * 2

Deadlift

60*5

80*5*2

100*5

140*3

180*2*5

4" block pull

120*12*3

Ssb oly squat 

100*8*3

DB shrugs

22.5*10

30*10*2

Shrugs done with 2 sec iso hold 

Back raises

50

Cat row 

Stack * 15 * 4

Strained my right hand on my first set, tender to touch with mild swelling. This affected my pulling slightly. Lesson learnt: To grip harder.