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