Hi guys...

New here... well Ive been reading the forum for quite some time after I start lifting seriously..

Really benefited me in many ways esp input from PB... thanx dude....although you dunno me..


Im a recreational lifter not aiming for anything....

Initially aimed for weight lost...use 'whatever suits me' weight regime +HIIT--> Did it from 80kg to 67 lowest.. in around 6 months time..

Lean but wifey said skinny...started bulking up..searching for gud program and tried rippetoe's..

Damn... I started to like lifting heavy and aiming for strength.. not really interested in muscle mass anymore..now more like PR,PR,PR

Well i was (still) weak to start with and that time only smith machine..

2 month ago started free weight squat.. with 5x5 like program..

Current stat

ATG squat -->85kgx5+barbell --> havent progressed lately coz trying to fix the butt wink..started from around 50kg
DL--> 95kgx5+barbell --> Grip slow my progress... can I use strap?... started from around 50kg

Military--> upper body strength like shit...manage only25kgx5repx3 set+short barbell.. plateauing for almost a month now...
--> tried macam macam, reduced weight, starting over bla bla... yesterday tried slow eccentric?... see how it goes..
--> Any tips?

BP--> Same like Military like shit...best 47.5x5x5 + barbell.. and plateauing for almost a month...

PClean--> 50kgx3x5+ barbell... Damn I like this.. still trying to get the perfect form.

BTW BW now around 72 (GOMAD 67 to 72 in 2 weeks... well most is fat though but it worked)


Well that my introduction... hoping a warm welcome..

Thanks PB... I've been thinking the same thing too.. I think the root cause here is I have very weak triceps...aesthetically my tris are smaller that my bis.. and my tris tire very easily in pushing movement...I normally plateau not because my 1st or 2nd set.. but because of my later sets..

well genetic played the role...

Im planning to take sabbatical for 1 week with only bodyweight training coz im travelling and will continue right after that..

For high reps thingy... should I go for 3/4 days body split or my current 5x5 will do.. but just use higher reps?

BTW... DL should be no wristband? OK will do and will be patient with my slow progress..

Hahaha you are painfully right.. my whole body is weak.... Yeah Im trying to keep as good form as my knowledge... while I know a coach is a must for a good form, i dont have the luxury yet for one...maybe some time after my traveling spree..

Hmm hoping my upper body can catch up with my lower body strength...After I got a decent strength.. I really interested to learn olly lfiting..

Wow after 2 weeks off, no longer can squat my PR.. heck not even close... and I hurt my knee as well.. what a shitty workout..

Do I really need to build it up again!!

Yeah I knew that. I reduced 25kg from my PR hoping to get higher rep...but only managed to get my normal 5 reps... n less

But my knee injury... I dont know where it came from... my full squat normally doesnt strain the knees...

Yeah true... as if the strength we gain was just temporary... And need to constantly workout.. just to maintain the strength.. well probably thats what people call aging...


In contrary I ate more... clean diet of course.. high protein .. brown rice..

Maybe my pre-workout diet wasnt rite.. still trying to find perfect timing/quantity for my pre-workout..Sometime no pre-workout worked much better..I wonder why...

Now following PB advise.. focusing on higher rep routine.. after plateaued for almost all workout..

Hey PB... no trial at Pushmore? always pass by the premise and wondering what r u guys doing inside..

Gud gud.. saw the handstand pic in their site.. wish can do that...they teach that dont they? will drop by 1 day..